Monthly Archives: October 2012

Vanilla Choc Chip Cookie

Inspired by Ingredients of a Fit Chick’s cookie post on the weekend I thought I would give my own version a bash. These cookies are super high in protein, low carbohydrate and loaded full of nutritious ingredients! If you actually end up with any cookies in the oven (the cookie dough is ah-mazing! I would have had twice as many cookies if I hadn’t eaten so much of the mixture!) you be pretty pleased with the result!

Chia seeds are so nutritious! Loaded with Essential Fatty Acids – Omega 3 & 6, Fibre, Antioxidants,
Protein & Amino Acids and, Essential Minerals; calcium, zinc, iron, phosphorus, magnesium, manganese, copper, potassium, as well as Vitamins A, B & E. Cacao nibs give you all the health benefits of dark chocolate, minus the sugar! They come from peeled, roasted and crushed cacao beans and are loaded with magnesium.

1/2 cup pea protein
1/4 cup whey (you could use extra pea protein instead)
1/4 cup flax meal
1/2 cup coconut butter – you could probably sub for nut butter if you like
1 tsp vanilla powder
2 eggs
2 tbs chia seeds
1/2 cup cacao nibs or dark Choc chips

Preheat oven to 180C. In the food processor add everything except the cacao nibs and chia seeds and process until it all comes together as dough. Add chia seeds and cacao nibs and gently mix these through- you don’t want them pulverized. Roll the dough into cookie shapes and place on a baking paper lined tray. Bake for 10-15 mins until just starting to brown on the edges. Remove from oven, allow to cool (or not) and eat!


Hulk Pancakes

I have not had Pancakes for a while and Sunday is the perfect day for pancakes! I love sweet pancakes but have never ventured to the realms of savoury ones….today that all changed- Enter Hulk Pancakes. These are A-OK for breakfast lunch or dinner, I will probably eat them for all of those meals today because they taste so damn good.

Loaded with green goodness (add some Vital Greens too if you like) high in protein and healthy fats, low in carbohydrates, this really is the perfect any-time-of-day meal.


1 cup almond meal
1/2 cup flavorless protein powder
4 eggs
Few handfuls of baby spinach or kale
1 grated zucchini
1 1/2 cups milk of your choice (dairy, almond, coconut, oat)
1 tsp baking powder
1 tsp baking soda


2 cups chopped mushrooms
2 cups coconut milk
1 small red onion, diced
1 clove garlic, crushed
2 tbs chopped fresh thyme

For the pancakes- put everything in your food processor and blitz until combined. Use a bit of coconut oil in your pan to cook them. Easy.

For the sauce- sauté the onion and garlic, add mushrooms and cook for a few minutes until the mushrooms start to soften. Add coconut milk and thyme, bring to a simmer then cook until the mushrooms are completely cooked.

Stack up your hulk-cakes, pour over sauce and get that in your guts! So freaking good!


OMG Chicken Nuggets

Colonel Sanders eat your fat clogged heart out! I have used my own “7 Secret Herbs & Spices” (not going to be a secret for much longer is it?) and created my own deliciously healthy version of this KFC classic. I loved this so much I did it with some fish the next day but cooked the fish in the frypan not the oven.

High protein, not deep fried and using no processed cr@p, you are going to love these tasty little morsels! No almond meal? Almond meal is SO easy to make! Raw almonds, in the food processor, blend until they are powder… Magic and MUCH cheaper than the bags at the shop. Just do it.

4 eshallots- chopped in chunks
3 lge chicken breasts, chopped in chunks
1 cup coconut (dessicated or shredded is fine)
1 cup almond meal
2 tsp ground black pepper
1-2 tsp rock salt
2 tsp garlic powder
2 tsp onion powder
2 tsp dried rosemary
2 tsp dried oregano
2 tsp dried mint

Preheat your oven to 200C. In your food processor pop herbs, spices, almond meal and coconut and blitz until it is all a rough crumb consistency. Remove and place in a bowl. Now add your chicken and eshallots to the food processor and turn it into mince. Take a spoonful at a time of mince, shape it into “nuggets”, roll in the crumb mixture to coat completely. Place on a wire rack over an oven tray and pop in the oven for 20-30mins or until browned on the outside. Depending on how big or small you made your nuggets will depend on how long they take to cook. Mine seemed to get bigger as I got lazier while making them so mine took a bit longer. You can definitely chuck these in a frypan and cook them that way too. Freeze them, eat them, feed them to your kids.


Stubborn Tricep Fat- Biosig Part 2

Today was my 2nd BioSig, 2 weeks on from my 1st BioSig Experience. I think I was even more nervous this time than the last one, probably because I wasn’t sure how I was going to explain myself to you in cyberland if it had all gone pear shaped…. Literally.

So let’s start with what I changed from my 1st meeting with Nayte from Function Well
– I changed NOTHING nutritionally with my food
– I started taking the Poliquin fish oil liquid
– I started taking carnitine at the recommended dose Nayte suggested
– I kept taking my multivitamin
– I kept taking my probiotic
– I occasionally took some magnesium before bed if I was feeling stressed or sore
– I stopped cooking in plastic, I changed my face wash, body wash, moisturizers to brands that contained no parabens, sodium laurel sulfate, or artificial fragrances
– I changed the muscle groups trained on my weights days to allow more rest
– I did less metabolic/high intensity interval sessions

So, what happened??…. First stop, the dreaded scales. I don’t get on these things for 5 years and now, twice in 2 weeks.

What did they say?? Well, I put on weight…. Gasp! I know right! WTF! NOT the result I was looking for! Before I could drop my bundle and start throwing all the toys out of my pram, Nayte made me cool my jets and wait for the rest of the results.

– My 2 ‘areas of interest’ were down! Woo hoo!
– ‘Love handle’ section down 1.7mm when pinched with the ‘fat pliers’
– ‘Upper thigh fat’ section down 1.1mm
– All other skin fold measurements down a bit or the same
– Overall body fat % has dropped from 14.1 to 13.4%
– Weight went from 59.9kg UP to 60.1kg only 200g, hopefully lean muscle gained, possibly I just needed a poo. Either way, no biggy seeing as body fat was down.
– My tricep reading stayed the same and it is still a bit high. Tricep relates to an androgen imbalance. Nayte has suggested a Zinc Supplement to help with this. The great thing about zinc is that it is cheap and an easy thing to try. Onwards with the zinc, adios fat tricep!

So, not as dire a situation as the scales would have me believe initially (see scales are EVIL I tell you!).

What next?
– Continue with my fish oil & carnitine
– Continue with my multivitamin & probiotic
– Start on the zinc capsules
– Maintain current weights program
– Maintain current metabolic program
– Maintain current food regime
– See Nayte again in 2 weeks to check progress

Thanks for following my journey so far, as much as it is mildly terrifying sharing these things sometimes, it keeps me honest and holds me accountable. This information is not useful as a comparison to anyone else, it helps me benchmark my body, it’s issues, and allows me to track my progress, or lack thereof. Knowledge is power and the more I can understand and learn about my body, the better. Let’s see what the next 2 weeks brings….. No more bingo arms I am hoping!

Lemon Tarts

This recipe is pretty similar to the Key Lime Tart recipe. It has NO processed sugar and is very low in fructose, just a few dates. You can make mini tarts like I did or a nice big one if your prefer.

Crust Ingredients:
1 cup walnuts (you can sub for macadamias if you like)
4 fresh dates (for a sugar-free version sub dates for 1 tbs coconut oil and a pinch stevia)

Directions: Place walnuts and dates into a food processor and pulse till combined. Take crust mixture and spoon into your mini cheesecake pans (or one large pie pan) and press into the pan. Bake for 10mins at 180C or until just starting to brown. Remove and set aside. You don’t actually have to bake this- you can have them as ‘raw’ tarts if you like. I made a couple of raw ones too.

Filling ingredients:
2 1/3 cup sunflower seeds (soak the seeds in water for an hour prior)
1/3 cup coconut butter (you can use coconut oil if you don’t have butter but reduce to 1/4 cup) Stevia to taste (you can add 1/2 cup maple/agave instead if you like)
1/2 -3/4 cup fresh lemon juice (start with 1/2 and see if you want more tang)
2-3 tablespoons lemon zest (depending on how ‘Lemony’ you like it)
1/2 cup coconut cream
Extra zest to decorate

Directions: In a small saucepan add lemon juice, lemon zest, coconut butter, coconut cream and stevia and heat over a low heat, stirring occasionally, for about 5 mins. Drain sunflower seeds well and pop them in a food processor and blitz until smooth. Add saucepan mix and blitz again until all combined.

Spoon lemon filling on top of your crust in your mini cheesecake pans and sprinkle with extra lemon zest. Pop back into the oven @180C for 10-15 mins until just browning at the edges. Remove, allow to cool and pop in the fridge for a few hours to set. Once again, if you want a ‘raw’ tart you can skip this baking bit and just pop them straight into the fridge to set. Once set, gently remove from tart shells and serve.


Flavoured Coconut Chips

Inspired by the Mammoth Kitchen Coconut Chips which are freaking delicious, I thought I’d make my own. Being the sweet tooth that I am, I went with a Gingerbread flavour but my genius friend Bel from Intensity PT made her version as salt & vinegar flavor! Seriously, I love being surrounded by such smart people. She used some salt, apple cider vinegar and a beetroot spice mix/powder. From all reports, they were delicious. Here are two different recipes for you, a sweet and a savoury.

Don’t be deterred by the high fat content of coconuts, the saturated fat in coconut is made up of short-chain and medium-chain fatty acids the body quickly turns into energy instead of storing as fat. Therefore, even though it’s high in saturated fat, coconut can aid in weight loss. Half the medium-chain fatty acids in coconut are composed of lauric acid, which is anti-viral, anti-bacterial, anti-microbial and anti-fungal. Coconut can help boost the immune system.

Gingerbread Coconut Chips

200g coconut flakes
1 tbs ground ginger
2 tsp cinnamon
1 tsp cloves
1 tsp nutmeg

Savoury Spices Coconut Chips

200g coconut flakes
1 tbs apple cider vinegar
1 tsp garlic powder
1 tsp onion powder
1 tsp dried mint
1 tsp dried rosemary
1 tsp dried oregano
Few good pinches salt

Regardless of which recipe you are using, the instructions are the same. Preheat oven to 160C, line a baking tray with baking paper. On the tray pour the coconut flakes, top with everything else on that ingredient list and mix around well. Bake for about 10-15mins or until they start to just brown. Keep an eye on them because they will go from fine to charcoal in a matter of minutes! That’s it, you’re done, let them cool (or don’t) and dig in!

Here’s my Gingerbread ones…..


And here’s the Savoury version….


Roast Capsicum & Spinach Roulade

If you would like a Paleo or dairy free option you can omit the goats cheese in this recipe, you will be very sad if you do, it is delicious. If you are looking for something quick and easy, this is NOT your dish! It is delicious but a little bit fiddly and takes a bit of time so this is perhaps more a Sunday-afternoon-I-have-loads-of-time deal rather than a Wednesday-night-just-home-from-work-chuck-something-together kinda dish.

High protein, low carbohydrate and downright tasty!

1 lge red capsicum, roasted and puréed
1 heaped tbs coconut oil
1 cup milk of your choice
1/2 cup flavorless protein, I used whey
1 red onion, diced finely
2 cloves garlic, crushed
200g baby spinach
1 cup Goat’s Milk Ricotta or any ricotta or goats cheese
4 eggs, separated

Preheat oven to 220C. Line a deep base dish (about 39x24x3cm) with baking paper.

In a small pot melt the coconut oil over a medium heat, add the protein powder and whisk to combine and remove any lumps. Once completely combined and smooth, remove from heat and gradually add milk, whisking as you do. Return to heat and bring to the boil, keep whisking. Turn heat to low and stir until it starts to thicken, minute or two should do then turn off heat.

In a frypan, sauté onion & garlic until onion is translucent. Add spinach and cook until it starts to wilt then remove from heat and pop aside to cool. Once cool you can mush through your Goats Milk Ricotta.

In a bowl, beat egg whites with electric beaters until they form soft peaks. Set aside.

In a bowl mix capsicum purée & egg yolks. Add the protein powder mix from the saucepan and stir well. Gently fold through the egg whites until it is just combined. You want to try and mix this as little and as gently as possible to keep all the air in it. Pour this mix into your lined baking dish and bake for 10-15 mins or until it springs back when touched. Once done, remove from oven and set aside to cool for at least 15mins.

Using a chopping board with baking paper on top, pop that on top of your roulade dish and flip it over so the roulade comes out onto your chopping board. Gently peel back the baking paper that will be on the top now.

Get your spinach mixture and line it along the roulade edge so that you can then gently roll it up. Once it’s rolled you can chop and serve! I told you it’s not quick, but I promise it’s worth the wait!



Coconut Chocolate Fudgy Protein Cakes

Every time I make protein cakes I am a little disappointed. They are always ok, but never AMAZING….. That all changed today. I know what I was doing wrong. I have been using whey protein in my cakes. Whey has been fine for all my other cooking but cakes and muffins can sometimes taste a bit like cardboard, especially if I don’t put enough liquid in the mix to keep them moist. Don’t try and make this with whey, I tried and I promise you, you’d rather eat a shoe. These taste like delicious little mud cakes….

I have a stash now in the freezer to chuck in my handbag, gymbag, or car in case a situation of “Hanger” happens. Those of you unfamiliar with ‘Hangry’ you are very lucky. It is when hungry results in angry due to a lack of food. Shit goes bad, ask Trav, I huff, I get agitated, I feel sick, I sometimes cry and I am just generally a heinous bitch. Simple solution though…. Keep snacks handy… Always!

Raw cacao has more than 4 times the antioxidants found in green tea and more magnesium than any other whole food. These cakes a high in protein, have no sugar (if you use stevia) and are an awesome snack on the run!

1 cup coconut
1 cup pea protein (I used Vital Protein Vanilla)
1 cup purée avocado (you could sub for nut butter I guess, haven’t tried it though)
2 tbs coconut oil
1 tsp vanilla
1 heaped tsp baking powder
1/2 cup raw cacao
Stevia to taste or 1-2 tbs agave/maple syrup (taste it to check if it is sweet enough for you BEFORE you cook it!)
1 egg
1 cup water

Preheat oven to 180C. Combine all ingredients in a bowl or food processor if you are lazy like me and mix well until completely combined. Spoon this fudgy deliciousness into your cupcake moulds and pop in the oven for about 15-20mins or until you can insert a toothpick in the middle of one and it comes out clean. Remove from oven and allow to cool on a wire rack. Once cool you can pop them in ziplock bags and freeze them if you like, or just eat them now 😉

Coffee Oat Slice

This recipe arose because we had waaaaayyy to much oats in the house. Trav made a massive bucket (I’m not kidding, it is an actual 5 litre bucket) of oats with ground flax through it then decided he didn’t actually like the texture when he made his porridge out of it….. Now we have a bucket of oats…. Prepare for a barrage of recipes involving oats in the next few weeks. Here is one to start you off. You could leave the coffee out if you didn’t want the kids all hyped up, but then it wouldn’t be Coffee Oat Slice would it? Whatever, suit yourself. If you are not real big on pumpkin in things (weirdos) you can substitute the pumpkin for apple purée. I haven’t tried it but I am sure it will work just fine. Actually, I am not sure, I would need to have tried it to be sure. Whatever, if you do it let me know, then we’ll both be sure. Enough rambling, let’s cook.

Oats are very high in a fibre called beta glucans that can help lower cholesterol, we’ve all seen the ad’s, you know why you should eat them. They are not completely gluten free but are VERY low in gluten and are a great source of energy.

300g pumpkin purée (or apple purée)
1 tbs cinnamon
1/2 tbs ground ginger
1 tsp vanilla extract
1/2 cup ground flaxseed
6 tbs instant coffee – you can substitute for raw cacao instead
2 cups coconut milk or milk of your choice
1 egg (vegan add an extra 2 tbs of ground flaxseed)
5 cups oats
1 – 1 1/2 cups water
Stevia to taste or 1 cup honey/agave/maple syrup

All in the food processor and whizz! You can add extra water if it is not wet enough. It should have a batter-like consistency. You can also add about 1/2 cup protein powder if you wanted to increase the protein content, just make sure you add more water again. Spoon into a baking paper lined tray, I sprinkled mine with some more oats on top, and bake @180C for about 30 mins. Give it a poke and see if it is done after that time, it will depend how thick you have made it, you might need to give it an extra 10mins. It is normally done when it starts to come away from the edges of the baking tray. Allow to cool then chop into squares. Store in the fridge or freezer.