Monthly Archives: July 2012

Salmon & Prawn Cakes

Fish cakes are delicious and this is a different twist on the normal version. You can use whatever fish you like, tinned or fresh. These freeze really well and are a great high protein dinner, lunch or snack. You could definitely sneak in some grated carrot, zucchini or puréed broccoli if you need to stealthily get some veggies in someone.

400g raw prawns
415g tin salmon (you can use fresh salmon or any other fish if you prefer)
1/2 cup fresh dill, chopped
1/2 cup Italian parsley, chopped
1 long red chilli, finely chopped
3cm square fresh ginger, chopped
2 cloves garlic, crushed
3 eggs
1 tbs coconut oil, for cooking

In your food processor pulse the prawns, chilli, garlic, ginger and herbs until the prawns are minced. Transfer to a bowl with the tinned salmon and mix together. Add eggs and mix well. Use your hands to form small patties. Heat your frypan and add coconut oil. Cook patties for about 5 mins each side over a medium heat or seal on each side for a few minutes until about half cooked and place on a baking paper lined tray in the oven on 180C to finish cooking and stay warm while you cook the rest. You can add the extra patties as you go so they all stay warm and don’t dry out. We had ours with some fresh steamed veggies and a drizzle of flaxseed oil.


Spicy Chicken in Eggplant Boats

So my obsession lately has moved from coconut in all it’s forms to stuffing any veggies I can get my hands on! This was so delicious and hearty but not heavy and stodgy.
Eggplants contain chlorogenic acid which is a plant compound that is known for its high antioxidant activity. It has a great capacity to fight free radicals, it can lower LDL (bad) cholesterol, it is antimutagenic (which means it can protect cells from mutating into cancer cells), and antiviral. Eggplant is also an excellent source of fiber, vitamin A, B vitamins, folate and vitamin C. Eggplant is also rich in minerals, boasting a large quantity of potassium, magnesium, calcium and phosphorous. Add the chicken and you now protein too.

1 eggplant- halved
2 chicken breasts- minced (use your food processor or just chop with a knife until it’s fine enough)
1 tbs Mammoth Kitchen Taco Seasoning
1 tbs tomato paste
1 cup chopped mushrooms
1 red onion- diced
3 stems eshallots- chopped
2 cloves garlic- crushed
1/2 cup water
1/4 cup parsley- chopped
1-2 handfuls baby spinach
1 tsp coconut oil

Preheat oven to 180C. Scoop out the inside of the eggplant leaving about 2 cm flesh all the way around the inside and place these “boats” on some baking paper on a baking tray.

In a frypan, heat coconut oil and add taco seasoning, Garlic, onion, eshallots and cook until onions are soft. Add tomato paste and cook for 2 minutes. Add water and mix well. When water starts to simmer add chicken mince, spinach and mushrooms and cook until the chicken is just cooked. It will continue to cook in the oven so don’t overcook it now! Stir through parsley then spoon the chicken mix into the eggplant.

Bake for about 20 minutes or until eggplant is cooked. I forgot about mine so they ended up a little crispier than I intended 😉 We had ours with some fresh steamed veggies and a drizzle of flaxseed oil.


“Rice” Stuffed Capsicums

These are a delicious accompaniment to your dinner, lunch or a great low carbohydrate snack that is still packed with flavour. The health benefits of capsicums start with vitamins A & C, which are responsible for the antioxidant fighting beta-carotene that gives them their different colours (green, yellow or red). These antioxidants can reduce the swelling in the arteries that leads to heart disease, diabetes and cholesterol build up. The folate and vitamin B6 contained in capsicums also help fight against heart disease.

2 cups chopped mushrooms
1/2 head cauliflower, chopped into big chunks
1 red onion, finely diced
2 cloves garlic, crushed
1 bunch basil, leaves chopped roughly, stems chopped finely
4 capsicum, tops removed and seeds pulled out
1 long red chilli, finely chopped and seeds removed (leave the seeds in if you like it hot)
1 tbs tomato paste
Handful baby spinach leaves
1 tsp Garam Marsala
1 tsp cumin
1 heaped tsp coconut oil or oil of your choice

Preheat oven to 180C (or 160c fan forced). In a food processor, pulse the raw cauliflower until it has the consistency of rice and set aside. In a hot frypan (no oil yet), add the cumin and Garam Marsala and cook until fragrant (about 2 mins). Add the tomato paste, onion, garlic, chilli and basil stems and coconut oil and cook until the onions are soft. You can add a dash of water if it gets too dry. Add spinach and basil leaves and cook until they start to wilt. Add cauliflower rice and cook for a few minutes until all ingredients are combined well and ‘rice’ is just starting to soften. Better to be a bit undercooked than overcooked as it will finish cooking in the oven. Remove from heat. Place hollowed out capsicums on a baking paper lined oven tray and spoon in rice mixture, pressing down and making sure they are full. Bake for about 30mins or until tops are browning and capsicums are cooked.


Muscle Fuel Pancakes

I love pancakes….. Not as much as coconut obviously, but a fair bit. OMG! Coconut pancakes!?!? How did this not occur to me until now…. Next Sunday, it will happen, stay tuned. Sorry, back on track, pancakes are delicious but usually loaded with sugar and white flour which we know is like eating kindergarten grade glue. These ones I adapted from a recipe I saw on Fitness in the City and thought it looked pretty special! Very high in protein, sugar free and the carrot makes them taste a little bit like carrot cake! Delicious and useful because Carrots are full of beta-carotene which helps to reduce the risk of cancer, low in carbohydrates and full of vitamins C, K and B6. Health-promoting minerals found in carrots include potassium, calcium and manganese. Leaving the skins on ensures you get all the great nutrients found in the skin as well.

1 grated carrot
3 eggs
1/2 cup almond meal
1 cup coconut milk (or milk of your choice)
1/2 cup flavourless protein powder
2 tbsp coconut oil
4 tbsp coconut flour (you could use more almond meal instead)
1/2 tsp baking powder
1/2 tsp baking soda
Pinch salt
1 tsp cinnamon
1/2 tsp nutmeg
1/2 tsp cloves
OPTIONAL- stevia or honey to taste

1 cup frozen mixed berries
1 cup coconut milk (or milk of your choice)
1 tbs nut butter
Stevia or honey to taste – optional

Mix all pancake ingredients together well and spoon into a hot pan. Cook as you would regular pancakes. Add all the topping ingredients to a small saucepan and heat gently over a low heat until all combined and berries are warm. You can add more milk if you need to. Spoon berry sauce over the pancake stack and eat while they are hot!

Seriously, look at these and tell me you don’t want to eat them right now!!



Did you know that Nutella contains 54g sugar/100g? To put that in perspective, Coke has 11g/100g and we know how crap Coke is for us. How then, is Nutella “a nutritious breakfast food”? How about a packet of party mix lollies, some fairy floss and a 2L Fanta for breakfast too?!? I’m not saying it isn’t delicious, it is, but it is NOT good for you! Here’s a much better version, without all the sugar. You can sweeten it with a tablespoon or so of maple syrup or agave if you prefer that to stevia.

200g shredded coconut
200g roasted hazlenuts
2 tbs raw cacao
1 tbs cinnamon
Pinch stevia (optional)

In your food processor blend the coconut until it starts to form a paste. Add the hazlenuts and continue to blend until it all comes together like the consistency of nut-butter. Add cacao, cinnamon & stevia and blend for about another minute. Done! I spread mine on my protein muffins, pancakes or pour into a dish, allow to set in the fridge and you have Not-Nutella Bark!

Here’s the spread


And some Not-Nutella Bark


Can I get an ‘Amen’!

I follow a lot of blogs, it’s almost like reality TV for me, without the censorship. I follow blogs from food, lifestyle, exercise, nutrition, fashion, travel and even parenting, not that I am a parent but it is seriously funny some of the stuff they say. I read loads of great posts, hilarious stories and great recipes but this one really struck a cord with me. I hope you enjoy reading it as much as I did. Let me know what you think? The Real Food Heretic


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.


Spanish Fish Pie

This fish pie is a great healthy dish that can be made as a big pie or little individual ones. It gives us all the good things about tomatoes- The antioxidant properties of lycopene 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. Fish is a great source of Omega fatty acids.

1 tbs macadamia oil or oil of your choice
1 red onion, finely chopped
2 cloves of garlic, chopped finely
1 chopped red chilli deseeded
1 tablespoon smoked paprika
a good splash red wine (you can use water or stock)
a squeeze of tomato paste
1 tin chopped tomatoes
3 firm white fish fillets (I used barramundi)- chopped into chunks
1/4 cup chopped black olives

Preheat the over to 220C.
Heat some oil in a frying pan, fry off the onion, garlic, chilli and smoked paprika until the onion is cooked and soft. Then add the red wine and tomato puree and reduce for a few minutes. Add the tin of tomatoes and olives and bring back to a simmer. Add fish pieces and simmer for 5 mins then remove from heat. Spoon into a casserole dish or individual ramekins. I used Paleo Pastry to make the lid of mine but some potato/sweet potato or pumpkin mash would be a great ‘lid’ too. Bake in the oven for about 20 mins, or until the top is a golden brown colour.


I know it doesn’t look that good inside but it was freaking delicious.


Paleo Pastry

I had an urge to make a pie for dinner tonight so had a bit of a search for different ways I could do this without white flour and butter…. I found a few recipes and this is what I came up with. Mine was a bit crumbly this time but I think I overworked the pastry. You could definitely leave out the savoury spices, add some cinnamon and use it as a sweet pastry dough.

200g Almond Meal (I used 100g flaxseed and 100g almond meal)
2 Eggs
1/2 Tablespoon Coconut Oil
Pinch of salt, onion powder, garlic powder & any other herbs you like.

Mix all the ingredients together in a bowl until the form a nice ‘dough’. Try not to overmix. Roll out on a lightly floured board into a circle 1/8 inch thick and one inch larger than the diameter of the top of the pie pan. (I roll between two pieces of non-stick baking paper to help handling and cleaning up then I strip off one side of the waxed paper transport it to the pie pan and press it in). trim to the edge of the pie pan. Prick with a fork. Bake at 220C for 12 – 15 minutes or until a golden brown.

This is what it looked like as the lid on my Fish Pie


Coco-holic Love Bites

I am not sure if you have noticed but I am mildly obsessed with coconut….. Ok well ‘mildly’ might be and understatment….. I am enormously obsessed with coconut. My name is Shannon and I am a cocoholic. It has been 15mins since my last fix. I know I have a problem, I have no interest in fixing it.

So Coconut Butter V’s Coconut Oil?!? Coconut oil is JUST the oil that is extracted from the meat. Coconut butter is the whole meat of the coconut pureed into a creamy butter.

About 1 cup Coconut Butter divided into 2 bowls
1 tsp cinnamon
1 tsp vanilla powder or vanilla essence
Peppermint oil- 1-2 drops
1 tbs raw cacao
Stevia or agave to taste (optional) – I didn’t use sweetener but have a taste & add it if you want to

In one bowl of coconut butter add cinnamon & vanilla and about a tsp of agave or stevia (if using) and mix well. Spoon into chocolate moulds or a small container to make a small block. Pop in the fridge to set or freezer if you are completely impatient like me.
In the other half, add cacao, peppermint oil and sweetener (if using), mix well and spoon into moulds or into a small container like a bar. Pop in the fridge or freezer until set. I made some vanilla, some peppermint Choc and some that are a mix of both. Ah YUM!

Look at this heavenly coconut treat…..