Caramel Topping

There are no words…. Well maybe ‘Supercalifragilisticexpialidocious’. Yep. It’s that good, and easy. I mean 3 ingredients, there are no excuses for not making this. They’re not even weird ingredients like ‘mesquite powder’ or ‘saffron threads’ (seriously, what’s with saffron? That gear is like $3million an ounce. Not even joking. It’s not like it’s unicorn dust!). Anyway, that was a tangent, these are simple, easy to find ingredients. Your supermarket will have them, it’s not too late. Go now.

I used this as a warm topping for some homemade ice cream but it would also be a great filling for caramel tarts, caramel slice, as a cake icing, adding to some protein balls, straight from the jar or anything else splendidly caramel you can think of. If you think of other cool caramel uses be sure to share them in the comments below. No-one likes a selfish-Sally. Nothing against the Sally’s of the world.

15 fresh dates, pits removed
100g coconut oil/ghee or butter (I used ghee)
2 cups full fat coconut milk

Blend everything in a food processor or high speed blender until smooth. Transfer to a small pot and bring to the boil. Reduce to a simmer and cook, stirring occasionally, for 5-10 mins. You can add extra coconut milk if you want a thinner sauce, keep in mind it will thicken up in the fridge. Use as a caramel topping on anything you fancy. Your finger? I wouldn’t judge.

Lime Mayo

Mayo is my latest condiment obsession at the moment. It was BBQ Sauce, man that gear is good, but mayo is the front runner at the moment. I have it on eggs, chicken, fish, meat, salad, my fingers…..huh? Whatever, you will too when you taste how delicious this is. It’s easy, it will store in the fridge in a jar for about a week…. If it lasts that long. I just use the yolks as the raw egg whites seem to flare up my allergies a but work out what you like. Go for free range & the best quality you can find, if you are eating these suckers raw, you want them to be from awesome, healthy, happy chickens.

Just in case anyone was wondering, our new baby Audrey is getting BIG! 16weeks & 29kgs. Holy smokes this fur-baby is going to be a beast. I am fairly certain she is also undercover for the Taliban. She is a terrorist. Into EVERYTHING, chewing things like my shoes, pulling clothes off the line & peeing in the house. Lucky she is cute otherwise she would have been dropped at the local Chinese shop to be used for spring roll filling…. I’m only joking, don’t call the RSPCA on me, we love her….. But maybe a little bit less every time she ruins a pair of shoes.

4 free range egg yolks (or 2 whole eggs) at room temperature
1 tbs apple cider vinegar
1 tbs Dijon mustard
1 1/2 cups oil (I used a mix of olive & coconut. Macadamia oil would be a great option too)
Pinch salt
Zest & juice of 1 lime

In your food processor blend the eggs on med-high speed for 1 minute. Add the ACV, salt & Dijon mustard and blend for another minute. Now, with the food processor still running, drizzle the oil in as slow as possible. It should take you at least 5 minutes to get all that oil in. If you go too quick the mayo won’t thicken (you can still use it and it will taste good but it won’t be “dollop-able”). Once all the oil is in you can add the lime juice & zest & give it one last blend to combine. Store in an airtight container in the fridge for up to a week. Dip veggie sticks, meat, sweet potato wedges, your fingers, whatever in this business.

Audrey the menace. Don’t be fooled by that cute little Jeckle & Hyde face, she’s pure badness.


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.


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.

Paleo Satay Sauce

This is a super quick and easy satay sauce. I have used my nut butter rather than peanut butter as peanuts are not considered paleo because they are actually a legume not a nut!? GASP!! I know! Outrageous right! Well it’s true. If you love peanuts, feel free to use a natural crunchy peanut butter in place of the nut butter, just make sure it’s not full of crap.

1/2 small onion, finely chopped
1 garlic clove, crushed
1 red chilli, finely chopped
1/2 cup nut butter- I used almond & sunflower butter
1 cup coconut milk
1 tbs fresh lemon juice
1 tbs apple cider vinegar
Pinch salt and pepper
Pinch turmeric

In a frypan Sauté onion, garlic and chilli for a few minutes until onions are soft, add remaining ingredients and mix until combined well. Reduce heat and simmer, stirring occasionally, for 5-10 minutes. You can add some extra coconut milk or water to get it to the consistency you want it. I served my sauce over some grilled chicken and veggie stir fry. You could serve it over veggies or tofu or a different meat as well. Enjoy.



Harrissa is a North African chilli sauce that is often used to flavour meat or veggies but you can use it on whatever you would use a chilli sauce on. I marinate chicken in it mostly but it is delicious with some hot smoked salmon and poached eggs for brekkie too. Chillies contain a health benefiting alkaloid compound in them, capsaicin, which gives their strong spicy pungent character. Early studies suggest that capsaicin has anti-bacterial, anti-carcinogenic, analgesic and anti-diabetic properties. It also found to reduce LDL cholesterol levels in obese individuals. This makes about 2 cups Harissa paste. I keep half in the fridge and freeze the other half.

1 tbsp coriander seeds
1 tbsp caraway seeds
2 tsp cumin seeds
200g red chili peppers, roughly chopped (remove seeds if you don’t want to burn your mouth off, I left half with seeds in and half without)
1 small red capsicum, roughly chopped
1 garlic bulb, peeled and roughly chopped
1/2 a bunch of fresh coriander, roughly chopped
1 tbsp dried mint
1 tsp salt
olive oil

Roast coriander, caraway, and cumin seed in a dry pan for about 2 minutes and ground in a pestle and mortar. (The smell of this will be incredibly fragrant!)
Put the ground spices, all the other ingredients, and about 2-3 tbsps of olive oil in a mixer or food processor. Blend until you get a thick paste. Fill into a sterilized jar and you are good to go.


Creamy Cauliflower Sauce

I was hunting around for a delicious sauce to use on a salad that was really tasty but still “clean”. I found a few different recipes using cauliflower, this is what I ended up with. It is kinda creamy, without the cream and would make a great sauce on zucchini pasta or tossed through a Broccoli Salad, you could even use it as a spread or on your pizza base.

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 golden shallot, roughly chopped
1/2 zucchini
2 cups roasted cauliflower (chop cauliflower into chunks, place on baking paper on a baking tray, sprinkle with water, roast for about 20-30 mins on 180C)
1 tsp tahini
Pinch Himilayan Rock Salt
Pinch cayenne pepper
1/4 cup flaxseeds
1/2 cup basil leaves
3-4 cloves roasted garlic- OPTIONAL
1/2 cup water (you can add a bit more if you want a thinner sauce)
Juice 1/2 lemon

Put all ingredients in food processor and blend until smooth. Easy Peasey.


Spinach and Pistachio Pesto

This pesto makes a great dip, spread or topping. I like to use mine to drizzle on grilled chicken and pizzas. The spinach is so full of goodness and the pistachios are storehouse of minerals like copper, manganese, potassium, calcium, iron, magnesium, zinc, and selenium. Copper is an essential trace mineral that is required in neuro-transmission, metabolism, as well as red blood cell (RBC) synthesis. Pistachios are an excellent source of vitamin E and B-complex group vitamins.

1 cup firmly packed baby spinach
1/2 pistachios
1/4 flaxseed oil
Juice 1 lemon
Pepper and salt to taste
Green tea- as required to get the consistency you want

Use a stick mixer or small food processor, process spinach, lemon juice and oil until combined, add pistachios and pulse. Season with salt and pepper and add green tea and continue pulsing until you get the consistency you want.


Feeling Saucey?

So, it has been a long time since there has been any type of sauce in our pantry or fridge but there is times when you need it… I mean seriously, burgers (homemade of course) without tomato sauce?! Outrageous! So I have found a few recipes I have adapted for the desperate times 🙂

Did you know that Sweet Chilli Sauce contains about 40g of sugar/100g! That is almost more than a Snickers bar! Pre-made sauces and marinades are generally full of sugar, preservatives and rubbish that we have never heard of. There are loads of great herbs and spices we can use to flavour our food rather than using the pre-packaged varieties. Here’s a few sauce ideas.

Sweet Chilli Sauce
To make your own healthier sweet chilli sauce combine in a high speed blender or food processor the following ingredients: 2 red capsicum, seeded and chopped, 1 red chilli, seeds removed or leave them in if you like it hot, 6 fresh pitted dates, 1 clove crushed garlic, pinch sea salt, 1 teaspoon apple cider vinegar.
Blend until combined and store in a glass jar in the fridge for up to one month.

Teriaki sauce
100 ml tamari soy sauce
2 fresh pitted dates or 2 teaspoons honey or agave
1tbs apple cider vinegar
50 g red apple grated or apple puree (baby food is perfect, it is generally free of preservatives and artificial nasties)
20 g finely diced shallot
5 g fresh grated ginger
60 ml water
Combine sauce ingredients into a blender/food processor until smooth. Store in the fridge for up to 4 weeks.

Tomato Sauce
3 tomatoes, peeled, seeded and diced
2 teaspoons olive oil
2 shallots, minced
4 cloves
3/4 teaspoon freshly ground pepper
1 tablespoon cider vinegar
1 tablespoon honey
2 teaspoons grated fresh ginger
1/8 teaspoon cinnamon
3/4 teaspoon salt

In a saucepan, heat the oil, sauté the garlic and shallots. Toss in everything else. Bring to the boil then reduce to simmer for about half an hour. Blend it up with a stick mixer or wait until it has cooled and give it a whizz in the food processor.