Friday, December 2, 2011

Fluffy Cinnamon Waffles

Finding a good Grain & Dairy Free Waffle recipe worth eating has been a rough road, a lot of them are either too dense or too dusty. Before I went Primal my all time favorite breakfast was Oat Waffles/ Pancakes and one of the reasons I took so long to give up oats if I'm honest!
So for the last few months I have been trying every recipe I coud find, tweaking here and there until now i have a recipe I can say I really love. Don't worry if you don't have a waffle iron theses make beautiful fluffy pancakes also (this is how my mum makes them, if we are nice she might share a picture?)

Heres what you are going to need

4 Free Range Eggs
1 Cup Coconut Cream
1 Tbsp Raw Honey
1 Tsp Vanilla Essence
1 Tsp Cinnamon
1 Tsp Baking Soda
a Pinch of Salt
1/2 Cup of Coconut Flour
1 Tbsp Flax meal or LSA (optional)

Preheat the Waffle iron
Pop All the ingredients into a blender starting with the wet and ending with the Coconut Flour
Blitz until Smooth
Pour into the waffle iron cook until golden brown
top with some fruit and Maple Syrup if you like
or pack up to eat on the run, I haven't actually tried but Im sure you could make in bulk and free in portions for the week, to save some time in the morning rush, ours never last that long!
Hope you enjoy!

Thursday, December 1, 2011

Grain Free Banana Choc Chip Muffins

Children seem to have weeks where they will eat nothing but bananas, so you stock up and then..BAM they won't touch a banana with a ten foot barge pole so the bananas go all spotty and black and get chucked in the bin,
As bananas cost the deficit of some small nations in Australia (not really it just seems that way!) this will just not do in our house. Black bananas are perfect for cooking with they are sweet and soft.
So mash them up mix in with some batter and you have yourself a beautiful healthy morning tea for the kids, who will suddenly love bananas again (Win for Mum!)

Here's what you will need

1/3 Cup Raw Honey
1/3 Cup Coconut Oil
6 Eggs
1/2 Cup Coconut flour Sifted (you can buy this at any health food store or at the Weigh 'n Pay )
1 Tsp Vanilla Essence
1 Tsp Cinnamon
1/4 Tsp All Spice
2-3 Ripe Bananas mashed
1/2 Cup Choc Chips (omit for a dairy free version)


Preheat Oven to 175C/350F

Add Oil and Honey to a mixing bowl, pop in the microwave for a few seconds just long enough to melt the oil but not heat it or you will scramble the eggs when hey are added
Mix in the Coconut Flour, Eggs, Vanilla, Cinnamon and Allspice
When the mixture is smooth (this might require some elbow grease or a stick mixer as coconut flour tends to clump)
Stir thru the Mashed banana and Choc Chips
2/3 fill muffin cases and place in the oven for approx. 30 mins or until they spring back when pressed
I hope you enjoy

Monday, November 7, 2011

Avocado Pesto Chicken Pasta

Our little veggie patch is in full bloom at the moment with great crops in every corner, we had a glut of Cherry Tomatoes and Basil recently and with my trusty new pasta recipe up my sleeve I went about making a dish incorporating these beautiful ingredients

here's what you will need

for the Pesto
2 Cups firmly packed Basil
1/2 Avocado
1/3 cup Parmesan
1/4 cup almonds
1/2 Cup Olive oil
1 Garlic clove

2 Chicken Breasts Chopped
2-3 Field Mushroom (optional)
200g Cherry Tomatoes
1/2 Avocado diced
Zucchini Pasta
 ( I  have gone into this in detail in the above link,  would allow about 1 regular sized zucchini per person)


Prepare the Zucchini pasta, salt and set aside
Heat some oil in a pan and stir fry the chicken until cooked thru
Add the Mushrooms and tomatoes, with reduced heat cook for a few mins
Meanwhile add all the pesto ingredient to the blender Bar the oil
slowly add the oil while blitzing the mixture
Add the pasta to the pan
Stir thru the Pesto and top with some chopped Avocado to serve
squirt a little lemon juice on the avocado before serving to stop it turning brown

Friday, November 4, 2011

Chocolate Muffins

We had a wee craving for something yummy and chocolaty yesterday, so went on the hunt and gather (boom boom) for a recipe that fit the bill and found just what I was looking for on the Foodie and the family. These are so tasty and moist they are almost too good to be true
here's what you are going to need;

1/4 Cup Coconut oil
1/2 Cup Honey
6 Eggs
1 tsp Vanilla Essence
1/2 tsp Salt (I totally forgot to add this and all was not lost)
1/2 Cup Coconut Flour
1/2 Tsp baking Soda
1/2 Cup Dark Choc Chips
I Also added 1 Tsp of Cinnamon

Preheat Oven to 200C place the shelf in the middle, line a a tin with muffin cups
Add the honey and Oil to a mixing bowl and melt in the microwave (if necessary) to just combine the two
Don't heat too much or when you add the eggs they will scramble
Whisk in the eggs and vanilla
Combine the dry ingredients in a separate bowl and stir into the egg mixture
what you will be left with is more like batter than any muffin mixture I have ever seen, but don't worry
if this is what you have you are doing great!
2/3 fill the muffin cases and pop in the oven for 15 minutes or until a sharp knife come out clean room a muffin
Might be an idea to freeze these in batches as they tend to vanish pretty quickly!
Also after cooking these a few times, i have noticed the the choc chips seem to end up on the bottom if you mix them thru, so it might be an idea just to sprinkle them on to before you pop them in the oven, enjoy

Thursday, November 3, 2011

Creamy Chorizo Pasta

Pasta is one of those things that people find hard to say goodbye to, I hadn't eaten it in years and was quite happy that way, but was introduced to Zucchini pasta a few months back while at a restaurant and set about introducing it into our menu at home as its just so damn good! I prefer it to to regular pasta and there is no bloating afterwards or that horrible slump that occurs soon after having a big bowl of pasta

Preparation is a very straightforward, Grab a vegetable peeler and start peeling, when you get to the seeds top. Pop the pasta into a bowl and sprinkle with a little sea salt to dray excess moisture Set aside until a little later
Here's some I prepared earlier ;)
So with that out of the way you are going to need some other tasty treats to add to you fantastic low carb pasta you just whittled out so here's what you are going to need

1 Chorizo Sausage Chopped into disks
1 Garlic Clove minced
2-3 Field Mushrooms Chopped
Baby Asparagus
1 Green Capsicum De Seeded and Chopped
1 Spring Onion chopped
1 Tbsp Double Cream

Add the Chirizo to a Fry pan and cook until it starts to brown slightly
Add the Capsicum, Mushroom and Garlic cook until tender
Add the Baby Asparagus and Spring onion, cook until the asparagus turns bright green
Reduce heat and stir thru Pasta and Cream
Top with a little cracked pepper and Parmesan
That took approximately 15 mins to make 

Wednesday, November 2, 2011

Paleo BarmBrack Recipe

Growing up in Ireland Halloween was a great experience the collections for the bomb fire started weeks beforehand, it was so exciting following the big kids around watching them build it. Trick or treat costumes were an choice between a black bag for a witch and a white bag for a ghost with hose cut for eyes, we had our trick or treat bag in hand and went from door to door, there were kids everywhere and the mountain of goodies we came home with was always astounding, you would be set for weeks with tasty treats!
There were so many other traditions I loved from Pumpkin Carving to bobbing for apples, but something that I missed was BarmBrack (Speckled Bread) baked inside were some "special ingredients" and depending on what you might find in your slice foretold what the year ahead had in store for you,

The Special Ingredients

A Ring, meant a wedding within the year
A Small coin, to forecast Wealth
A Piece of Cloth to forecast poverty
A Twig or Match stick to forecast an unhappy marriage
A Thimble to Forecast Spinsterhood
A Button to Forecast Bachelorhood
I even managed to find a 2p piece! Hoarder *Cough*

don't worry if you don't have all of these "ingredients" We usually only had A ring, A coin, the cloth and or the twig. Make sure to clean all the items and then wrap in greased proof paper before adding before popping the Brack into the oven

1 Irish Tea Bag
150 Gm Mixed Dried fruit (I used Cranberries and blueberries)
1 1/2 Cups Almond Flour
2 Tbsp Coconut Flour
1/4 Cup Flax seed meal
1/4 Tsp Salt
1 1/2 Tsp Baking Soda
1 Tsp Cinnamon
1/2 Tsp Nutmeg
5 Eggs
1/4 Cup Coconut Oil melted
1 Tbsp Honey


Preheat oven 175C
Place the fruit in a large bowl with the teabag cover with hot water. (Preferably leave to soak over night)
but as little as an hour works, just drain and squeeze out any excess tea
While the fruit is soaking pop the Almond Meal, Coconut Flour, Flax seed, Salt, Baking Soda and Nutmeg in a blender, pulse to blend
Add the eggs, Oil and Honey pulsing to combine fully, making sure you have gotten rid of all the lumps that might be left by the coconut flour
Stir thru the fruit after it has been drained and the excess tea has been squeezed off
pour into a lined loaf or round tin and bake in the oven on the middle rack for approx. 30 mins

Friday, October 28, 2011

Beef, Pumpkin & Cinnamon Pilaf

Cauliflower rice has been one of the most amazing discoveries I have come across in the last year or so (probably sounds like an exaggeration, but true!) its easy and quick, more so that normal brown rice which takes about 20 minutes to prepare.
Cauliflower rice is as simple and either grating the cauliflower or whizzing it in the food processor until you get rice sized pieces, then I usually pop in in a microwave covered with nothing extra and blast it for a couple of minutes, bam, done, pretty easy right? So I wondered how it would stand up to being added into a meal like pilaf where it is all cooked together, I tried it and it was amazing, better in my opinion than rice. Now I have another way thats even faster, causes less mess and tastes better. thats a win in my book
Heres what you are going to need;

500g Beef
1 red onion diced
1 Clove Garlic crushed
Approx. 2 Cup Vegetable stock
300g Pumpkin cut into 2cm cubes
1/2 Cauliflower head blitzed in the food processor
1 Cinnamon Quill
Parsley and ground cinnamon to serve


Heat some oil in a deep pan, brown the beef in batches and set aside keeping warm
Saute the Onion and garlic, add the pumpkin and cook for a minute or so coating the pumpkin
Add Back the beef, stock and cinnamon, bring to the boil reduce then to a simmer
cook until the pumpkin is tender, add a little more stock at this stage if you need to.
Add the Cauliflower to the mixture and this stage and simmer for a few minutes more until tender

Week in Links 02/12

My New PJs, too cute not to share ;)

This Personal Trainer is making himself fat and unhealthy on purpose to feel what its like and then to get fit again, interesting approach. I will be especially interested to see how quickly his body reverses

Get Drunk, Eat Cheese Burgers and Still get Fit? The Drunk Diet has it all....right, tho I'd be tempted to read purely for entertainment value!

As I learn more about the Paleo/ Primal way of eating I come across wonderful information like THIS
explaining why we would do better eating full fat dairy. As someone who had followed a low fat diet for years I am constantly amazed at the improvements in my health by making the change,  pass the cream would you?

Like Margaritas? Worried they will mess up your goals? Worry no more (well as long as you only have one or two.....)  try this easy Nor cal Margarita recipe from Practical Paleolithic, yummy!

I am a fan of Winged Eyeliner so I tend to go through a fair bit of eye makeup remover but after finding this recipe for DIY Makeup Remover I will happily be able to add this to the list of home made chemical free products I use, hope you enjoy.

Proving that you should not want to look like celebrities or models portrayed on the covers of magazines have a look at this link showing the beautiful Faith Hill before and after Photo shop (In case you missed it on Face book) I would be seriously pissed off if someone changed my face that much and don't get me started on those "after" stick arms, not cool!

And if you want more proof I have to say, the George Clooney surprised me, I don't know why I thought maybe men got away with it? seems not!

What's your Body Type? perfectly explained and no holds barred, like Only Pauline Nordin can do. :)

Dead lift Differences, An excellent explanation of the difference between Conventional and Sumo Dead lifts.

Thursday, October 27, 2011

Spicy Chicken and Apple with Cauliflower mash

This is another recipe I found on line that I liked, but didn't have a lot of the ingredients, so went about making my own version, not sure that its stayed true to the original, but it tasted damn good so I'm happy
again the flavours were not something I would usually put together, but this is one of the reasons I like to read recipe blogs, you get so many ideas of how to use foods that you would just never imagine on your own
Here's what you are going to need;

2 Chicken Breasts
3 Apples peeled and cored (I used Fuji because they are not too sweet and they were there!)
1 Red Onion Diced
1 Red Capsicum Chopped
2 Cloves Garlic crushed
1 400g Can Coconut Cream
2 Tbsp PeriPeri Chicken seasoning
1 Tsp Smoky Paprika
2-3 Tbsp Passata Sauce
1 Tsp Honey
Pinch Cinnamon
Salt and Pepper

Pan fry the chicken in some Coconut oil and set aside
Add the onion and garlic to the pan and sauté
add in the capsicum and Apples cook for a few minutes or until tender
add the Coconut Cream, PeriPeri seasoning, Passata
Simmer until the sause starts to thicken
stir thru the Honey and Cinnamon just before serving
Serve with a big helping of Cauliflower Mash

Tuesday, October 18, 2011

Dijon Curry Chicken and Cauliflower Rice

I found a recipe on Fast Paleo I liked the other day for dinner but it needed to be baked in the oven and dinner was fast approaching so no time for that! I improvised and was really happy with the outcome, it was so quick and Delicious, I wouldn't have thought to use to two flavours together, but it works so well, I hope you enjoy my version.

 Here's what you are going to need;

2 Chicken Breasts chopped
1 red onion diced
2 Cloves Garlic crushed
1 Tbsp Dijon Mustard
1 Tbsp Mild Curry powder
1 Green Capsicum Chopped
1 zucchini Chopped
1/2 Cup Chicken Stock

Add Some Coconut oil to a Wok or fry pan cook the chicken until slightly browned, set aside and keep warm (saving any juices too)
Add the onion and garlic to the Wok and Saute
Add in the veggies and cook until tender
add back the Chicken
Add the curry powder and cook until aromatic (about 1 min)
Add in the stock and Mustard
stir until Combined
Serve with Cauliflower Rice on the side
Delish :D

Thursday, October 13, 2011

Turkey, Feta and Pear Salad

I love fruit in salads, especially during Summer and there are no limits to how you can use them, only byyour imagination I guess. I had some beautiful juicy Packham Pears ripening in the kitchen this week and have been trying to come up with ways to use them this is one
Here's what you are going to need;

1 Turkey Steak
1 Tbsp Fresh oregano chopped
Coconut Oil
1 Pear Cored and thinly sliced
Cherry Tomatoes
Kalamata olives quartered

mix a little oil and the herbs in a bowl and turn the Turkey steak through
Heat the oil in a pan and cook the turkey on both sides until lightly browned, don't over cook as it has a tendency to toughen up quite quickly, set aside to cool slightly.
Meanwhile layer up the rest of your ingredients
thinly slice the turkey and lay on top and enjoy with a dairy free smoothie (recipe to follow soon if you are very good ;)
 hope you enjoy

Tuesday, October 11, 2011

Taco Seasoning & Yoghurt Marniade

Taco Seasoning is a great addition to lots of meals aside from what you would instantly think of and although a pack will only set you back 50c in the shop, there are a lot more additives in there you probably weren't bargaining on. So make your own takes no time and if you make it in bulk you will save even more $$$ and time, YAY!
With the Taco Seasoning I made a Yoghurt marinade for some chicken pieces less than 5 mins preparation some time in the fridge to marinade and bang them in the oven, Easy Peasy.

So Here's what you are going to need;
So good, you will chase the juices all the way to your elbow ;)

Taco Seasoning
1 Tbsp chili Powder
1/4 Tsp Garlic Powder
1/4 Tsp onion Powder
1/4 Crushed Pepper Flakes
1/4 Tsp Oregano
1/2 Tsp Paprika
1 1/2 Tsp Salt
1 Tsp Black Pepper

In a small airtight jar add ingredients
Replace lid and shake, boom! Done!
And perfect the next day for lunch or Snacks

Yoghurt Marinade
Mix the taco Seasoning (taste as you are adding to see your preference)
with approx. 100ml Full Fat Greek Yoghurt
paint onto chicken pieces after slashing the thickest parts of the meat with a sharp knife to allow the marinade to really penetrate the meat
cover and place in the fridge for at least 15 mins (up to 24 Hrs)
Pre Heat the oven to 190C and cook the chicken pieces on a tray turning a few times, until nice a crispy
you can serve extra  taco yoghurt as a dip if you like also

Sunday, October 9, 2011

San Choy Bau-ish

This is a wondrous treat That usually is served in Lettuce leaves instead of bowls and with rice thru. So this is the Paleo/ Primal gluten free version

500 g Beef Mince
1 Red Capsicum
1 Red Onion Sliced
1 Zucchini sliced
1 Carrot Grated
1 Tsp Minced Ginger
2 Garlic Cloves Minced
1/3 cup Oyster Sauce (Gluten Free)
1/4 Cup Passata (in place of tomato Sauce)
white pepper
1/2 Tsp Chilli powder (optional)

Add the mince, brown and set aside
Brown the onion in a pan with the garlic and ginger in some Coconut oil add the veggies and stir fry until tender
In a small bowl mix the Oyster sauce, passata, white pepper and Chilli
Add back the meat to the veggies and stir thru the sauce
Heat thru and serve

Variations or addition
If you were missing the rice from the traditional San Choy Bao you could Stir thru some Cauliflower rice
Sub out the Oyster sauce for Taco Seasoning (I will be sharing a recipe for this in the next few days)
for a more Mexican feel


Bacon & Apple Roast Chicken

This Meal was delicious beyond belief, there was no talking at the table just the sound of munching. It was all prepped while I made lunch also which is the great thing about roast dinners, it always looks like you tried a lot harder than you actually did.
Here's what you are going to need
The photo Does no justice to this meal, i must stop playing with the settings....

1 Large free Range Chicken
1 Tbsp Butter
A Few Free Range Nitrate Free Bacon strips (I get mine Here)
1 Apple Cored (I left the skin on)
a Garlic clove or 2


Preheat oven to 190C
Rinse the chicken and pat dry,
Gently separate the skin on the breast to make a little pocket
Rub on some butter and place the bacon in, if you have any butter left just rub it over the drumsticks
Place the apple pieces in the Chicken cavity and if there is any left place them in the roasting Dish
Roast in the oven for about 1.5Hrs or until nice and browned
We Served ours with some beautiful Roast Pumpkin and Lemon Cauliflower
Simple and mindblowingly delish

Thursday, October 6, 2011

Week in Links 08/10/11

Its been a while since I posted a week in Links as I have been religiously studying Paleo/ Primal principles (I'm a bit of a trainspotter that way) So I thought you might get a little bored if that was all I shared, here's a few interesting ones I came across this week, I hope you enjoy

A great article on celiac disease and the Paleo Diet

The Marshmallow test, torture or science? You be the judge

Can Garlic help you lose Body fat?  It would be a lot cheaper compared to the over the counter quick fixes sold at the Pharmacy albeit a little smellier

How to Grow immense Pumpkins come on, you know you want to find out ;)

Possibly the most expensive Biscuit in the world? Holy cow, that really takes the...well you know.....

Pregnant Women who exercise protect their offspring from neurodegenerative diseases, Study Suggest. Did you train while you were pregnant?

Ireland to Ban Genetically Modified Crops, Go Ireland!

Tuesday, October 4, 2011

Cauliflower & zucchini Soup

Are there no ends to the wonders of Cauliflower? Seems not, for a vegetable I had never eaten 2 years ago, now I can easily get thru 2 heads a week myself. This recipe was made up as I went along, but turned out great so I am writing it down before I forget.
Here's what you are going to need;
Ready to Freeze for another Day 

Coconut Oil
1 Red Onion
2 Tsp Minced Garlic
1 Tbsp Cumin
1 Head of Cauliflower cut into florets
1 Zucchini Chopped
4-5 Cups Good Quality Vegetable Stock 
Optional Add;
Coconut Cream
Top with Grated Cheese and a few small florets of raw cauliflower and Lots of Black Pepper

in a heavy based Pot Heat the oil
Add the onion and garlic, Saute. 
Add the Cumin stir until aromatic
Add the Cauliflower and Zucchini Stir to coat
Add the stock, (I used 4 Cups as I like a really thick Soup)
Bring to the boil then reduce to a simmer
Cook until veggies tender (happily knowing most of the neighbourhood is wondering who farted ;)
Allow to cool slightly and then add a few cups at a time to a food processor, adding the stock as desired
If you want to add the coconut cream do so now (I didn't this time)
Top with the garnishes and dig in

Chilli con Carne Paleo Styleee

We made this a few nights ago, it is a little different from any Chili I have had before and I was a little sceptical to be honest, I managed to get one bowl of this and the rest somehow vanished...incredible really

We found a Chili Verde recipe on Everyday Paleo but as we didn't have and green tomatoes, we improvised. We discussed growing our own, purely to make this recipe to it full glory, so watch this space!
You could serve up with Cauliflower rice of mash if you felt the need, but we were feeling pretty lazy that night so we just had bigger servings, win win really

OK Here's what you are going to need

500g Beef mince (grass fed if the budget allows)
1 Bottle of Passata or Crushed Tomatoes
Coconut oil
1 Red onion diced
2 Carrots diced
2 tsp crushed Garlic
1 Bunch coriander 
juice and rind of one Lime
1 Jalapeño
1 Tbsp Spoon Cumin
1/2 Smoky Paprika
1/2 tsp Black Pepper

Pan fry the mince in coconut oil until just cooked, Set aside and keep warm, leaving the juices in the pan
Add the onion and garlic t the juices in the pan and saute
Reduce the heat and add Cumin, Paprika and Pepper to the pan
Add the Passata to the pan with the mince and Chopped Carrots
Meanwhile chop the coriander and jalapeño finely combine with the lime juice and zest, add to the sauce
reduce heat and simmer until sauce starts to thicken
Serve in big bowls

Friday, September 30, 2011

Caveman Cookie Balls

We found this recipe a few weeks ago on Caveman creations and they have quickly become a staple at our house, with young children (and Cave Daddy's) you need to have quick snack food on hands, but muesli bars and cookies aren't paleo. So heres the answer, Caveman cookie Balls, I think this has a better ring than the original name ;)
Heres what you are going to need

1 Cup coconut Flour
1/2 Cup Coconut oil
1/2 Cup Raw honey or Maple Syrup
4 Large Free range eggs
1 Tsp Vanilla Essence
Pinch of Sea Salt
1/2 Cup Desiccated Coconut
3/4 Cup Dark choc Chips
Optional Add
1/2 Cup macadamia Nuts (I omitted as I give them to the baby)

Pre Heat Oven to 190C
combine the Honey and Coconut Oil in a small bowl, stick in the microwave long enough to combine, (but not too hot or you will scramble the eggs when you add to them!)
In a large bowl combine the honey, Oil, Eggs, vanilla and Salt
Add in the Coconut Flour
Add the Choc Chips and Desiccated Coconut
Shape into cookie balls and place on a Lined Baking Tray
Make them to the size you want as they will not grow in the oven like traditional cookies, but this means you can cram more on to one tray, less dishes, excellent
Bake in the Oven for 14 mins or until browned
Transfer to a wire rack to cool then serve

Thursday, September 29, 2011

Salad of Loooooooove

Its funny how sometimes meals just happen, you open the fridge take a bit of this a bit of that add it all together and the result looks like a dogs dinner....I mean looks like a work of art  (both of these situations tend to happen to me, lucky they all taste pretty good, well mostly)
Thankfully this meal is one of the latter, with all the pretty reds I joked with my other half that I must be missing him by naming this the salad of Love ;)

Heres what you are going to need;

Lettuce of your choice (mines was stolen from my parents garden)
1/2 Red Capsicum
4-5 Strawberries, hulled and quartered
1 Spring Onion Chopped
2-3 Pitted olives quartered
1 tin Savcol Salmon

Place the Salad down as a bed on the plate and Layer up the rest of the ingredients
Voila you are done and possibly in Love with your lunch, you have been warned

Wednesday, September 14, 2011

Raspberry & White Choc Muffins

OK, OK White Chocolate is not Paleo or Primal, but I had some in the cupboard and thought Id use it up and popped them in as an after thought, really the muffins didn't need them as they were lovely and moist and sweet from the raspberries, so feel free to omit or even add Dark chocolate or Carob chips instead? I never could get the taste for carob.....
Here is what you are going to need

Preheat Oven 150C
2.5 Cups Almond Meal
3 Eggs lightly whisked
1/4 Cup 100% REAL Maple Syrup (no sugar filled substitutes please!)
1/2 Tsp baking Powder
1/2 Tsp Salt
1 Tsp REAL Vanilla Essence
1 Cup Raspberries

In a bowl Add Almond Meal, eggs, Maple Syrup, Salt, Vanilla and Baking Powder
Stir until well combined
Keep the raspberries in the freezer until this point, measure them out and pop them back in the freezer until you are ready for them if need be
gently fold them thru the mixture and measure into muffin cups (3/4 fill each)
Bake for 30-40 mins or until they spring back when tested

Monday, September 12, 2011

Lemon Sesame Chicken Drumsticks with Baked Thyme & Balsamic Mushrooms

This is a quick and easy meal that you can bundle into the oven and go on about your evening, the Drum sticks are sticky and sweet and will probably end up all over your face, my daughter enjoyed herself so much she went straight from the table into the bath :)

here's what you are going to need;

3-4 Chicken Drumsticks
1 Tsp Coconut Oil warmed so it is liquid
2 tbsp Lemon Juice
2 Tbsp Sesame Seeds
1/4 tsp Smoked Paprika

3-4 Mushroom cups
approx. 3 Tsp Balsamic vinegar
2 Tbsp Fresh Thyme

Preheat Oven 220C
Mix the Oil, Lemon Juice, sesame seeds and paprika in a bowl Toss the chicken thru coating completely
The longer you leave this to marinade the better over night is perfect, but as little as 15 Min's will be nice also
pop the chicken on a lined pan and into the oven for about 30-4- Min's or until the shin is nice and crispy and the chicken is cooked thru
Meanwhile place the mushroom cups face up and drizzle a little Balsamic over each and top with some thyme pop them in the oven when the chicken is in about 20 Min's
Serve up together with a side of steamed vegetables
Some Feta or Baked Ricotta would be beautiful crumbled on top of the mushrooms if you were that way inclined also

Prawn and PawPaw Salad

This is my version of a recipe I found on Fast Paleo They are a great resource if you are new to Paleo (like me!) but take this eating lark seriously, I want amazing tasting food and I don't want to be in the kitchen all day so here goes
this is what you are going to need

Did you ever think you were taking a picture and actually make a movie? hmmm

500g Cooked prawns (I just used frozen from the Spud shed)
1/2 Paw paw skinned, seeds removed and diced (Mango would be nice also)
1 Tbsp Chives chopped
1 Tsp Lime juice
Optional chili (I didn't add as the baby was eating this, but it would be beautiful)
1 Head of Coz lettuce (or Similar) ripped into bite sized pieces
1/4 Cup Balsamic Vinegar


Add the Paw Paw to a bowl with the lime Juice, Chives and Chili if you are using it, stir to combine and set aside
Add the Balsamic to a Small pan and reduce to about half, it will look like it is think and coating the pan
Add the Prawns to a fry pan with some coconut oil cooking on both sides

Cover a large plate with the bed of lettuce layer with Paw Paw mixture and top off with lots of prawns,
drizzle over the balsamic reduction or have on the side for dipping

Thursday, September 1, 2011

Sweet Potato & Chorizo Soup

I think soup is up there with the greats of winter, UGG Boots, fleecy PJ's and cuddly movie nights, OK none of those things will get the heart racing but the will give it a warm satisfied glow MM MM
This soup won't take long to whip up and the Chorizo will leave a nice mild after burn (feel free to substitute the Chorizo for another sausage you might have in the fridge, pepperoni works really well too)
Here's what you are going to need

1 Tsp Coconut Oil
1 red Onion Diced
1 Chorizo Sausage chopped
1 Medium Sweet potato
3-4 Carrots Peeled and chopped
1 Tsp Minced Garlic
1 Tsp Mild Curry Powder
6 Cups Chicken Stock

In a heavy based pot heat the oil and fry up the onion and sausage
Add the Sweet potato, Carrots, Garlic and curry to the pot and cook for 5 min or until the curry is fragrant stirring continuously
Add the stock, bring to the boil and simmer for about 15 min or until the veggies are tender
Allow to cool a little and Liquidize with a blender or stick mixer
Serve up in hot steaming bowls of winter comfort :)

Week in Links 2/9

Great article about how to progress to Pistol Squats, a very hard exercise for most to master, but if like most things you break it down into smaller pieces first, Voila! you are smashing it woo!

I think everyone remembers the article posted not long ago about the 1 year old Macca's Happy Meal that was still intact, can you imagine what 15 year old frosted cupcakes look like? lucky for you you don't have to check these out!

Also this video is a a really good explanation of Paleo, how easy can it get? you don't even have to read just press play ;)
And if you have a few more minutes
Paleo in a Nutshell Part 2 Exercise

Could you eat meat grown in a test tube? It might not be that far away

If you needed another reason to pump some Iron, check out this mother and daughter, Mum is in her 70's, she is in better shape than most 20 somethings and can prove it too, check out the video

Tuesday, August 30, 2011

Avo & Salmon Stuffed Baked Sweet Potato

this was a bit of a mish-mash of a few ideas in my head and what was in the fridge, it was quick to do low in Starchy Carbs and Baby friendly, who knew lunch had to hit so many options?
It takes about 5 Min's to make using a I guess baked potato is a little misleading, but it has the same effect
Here's what you will need

Some Sliced Cherry Tomatoes would be perfect on top I think

1/2 Avocado
1 small tin Salmon
1 Spring onion chopped
1 Sweet Potato

Peel the Sweet potato and spike all over with a fork or knife place covered in a dish with a splash of water
Place in the Microwave and cook for about 2 Min's
Turn over and cook for another min or until tender (every microwave cooks differently)
Meanwhile drain the salmon add to a bowl with the avocado and spring onion
mash it all together season if you like
and top the sweet potato (that you have sliced lengthwise with the Salmon mix

The baby's version

Saturday, August 27, 2011

Maple & Choc Syrup Cookies

Nothing beats a cookie and coffee for that afternoon slump, but if you do reach for the average store bought you will get a big energy burst followed by and even worse slump and again the craving starts, this makes sticking to your diet all that more difficult and well it can get down right boring.
But never fear I have been on the hunt and have found something that should satisfy the craving but keep the insulin from spiking
There are so few ingredients you are probably going to wonder if the will work at all, trust me they are great, if you happen to have any store bought cookies lurking in the cupboard, go read the ingredients, I bet you have a hard time pronouncing them let alone knowing what they are, if this is the case might be time to dump them and give these crumbly concoctions a try

Heres what you are going to need

2 Cup Almond Meal
1/4 Cup Maple Syrup (the real stuff, not the imitation)
1 Tsp Cinnamon
1 Tsp Nutmeg
1/2 Tsp Salt
100g Dark Choc Chips

I oiled under the baking paper to make extra sure they didn't stick, this may have been over kill....

PreHeat oven to 150C
Line a cookie tray with baking paper
Mix all the ingredients in a bowl until well combined, it might look a bit dry at first
and make 2 Inch balls (just squish the mixture in your hands)
flatten out on the tray with a fork a little
Bake in the Oven for 10-12 mins

Next time I cook them I might turn them carefully halfway thru to brown them a bit more on top
but they turned out so well, the taste tester was greatly impressed ;)

Thursday, August 25, 2011

Spinach and Feta Fritatta

Ready to Eat

This is a pretty quick meal perfect for lunch or dinner, you can bump it up at dinner with a nice big assed salad
Heres What you are going to need

4 Whole Eggs (or 6 Egg Whites)
1/4 Cup Low Fat Cottage Cheese
1 Capsicum Chopped
1 Tomato cut into Wedges
1/4 Red Onion Diced
1/2 Tsp minced Garlic
1 Bunch of Spinach chopped
30g Fetta Sliced

Cook the veggies that will take the longest first

In a blender whizz the eggs and cottage cheese (add some Chives if you have them) and set aside
Turn on the grill
Add some Coconut Oil to a fry pan and add Capsicum, Onion and garlic cook until soft
add the tomato and wait for it to soften
Add in the Spinach and allow to wilt a little

Tilt the pan to cook evenly

Pour over the egg mixture and tilt the pan to get coat the pan
top with the feta and pop under the grill and allow the top to set
Serve up
every min or so tilt the pan again so the mixture on top hits the edges to ensure even cooking

Chief Taste Tester gave it the thumbs up

Week in Links 25/08

The lovely Shona sent me this one to share its the Lazy Chef's guide to healthy cooking, Thanks Shons, there are some great ideas in there, except I have never heard of left over wine? what is this?

We have slowly been making the transition to a Primal diet in our household and I came across this article about Primal pregnancy, I had a wonderful pregnancy with no cravings or bloating (almost) now I am more sure that this is to do with Diet, If you are not planning on pregnancy but suffer terribly when Aunt Flo visits? There is information there for you too

Kitchen Cures for 10 types of pain, I don't like to pop a pill every time something hurts, these are some great natural remedies that you will have in the house

Susanne Eman is striving to be the worlds largest woman eating 20,000 calories a Day, pretty scary stuff, the interview with her children got me a little choked up.

My Mum sent me this one, its Obesity Statistics by Country, where are your country men on the list? you might be surprised.

24 Top tips for inner city bike Buying and riding, if you have ever thought of riding to work or already do here are some tips you might find useful

7 Louise Hay insights, if you don't know who Louise Hay is, have a little read, she is 85 years old and cured herself of cancer among other things, I listen to her affirmations almost nightly, I especially love Number 4, seeing people as the children they used to be makes dealing with them so much more pleasurable

This is not really on topic, but I will want to revisit this again and again a list of common misconceptions in history pretty interesting stuff

Thursday, August 18, 2011

Pumpkin Pie Protein Bars

I don't know about you but whenever I find healthy brownie or muffin recipes once I have cooked them they tend to turn out more like bullets than anything that is likely to win friends and influence people with it deliciousness but these I can proudly say are an exception to that rule

Heres what you are going to need

500g Pureed Pumpkin
150g Apple Puree (you can use baby apple food also)
1/2 Cup Splenda
2 Tsp Cinnamon
1.5 Tsp Ground Ginger
1/2 Tsp Ground Clove
1 Tsp Baking Powder
1 Tsp Baking Soda
1/2 Tsp Salt
2 Tsp Vanilla Essence
4 Large Egg Whites
2 Cups of Oat Flour (finely blended Oats)
2 Scoops Plain or Vanilla Protein Powder
1/2 Cup Almond Milk (or Dairy)
(optional add Crushed Walnuts, I didn't add as the baby was having these too)

PreHeat over to 175C
Line a Pyrex dish with Baking paper
Mix the first 11 ingredients until well combined
Stir thru the last 3 (4 if you add nuts) ingredients and pour into the dish
Use a glass dish if you can as it will help stop the mixture from cooking too quickly
pop the Dish into the oven on a middle shelf and cook for about 30 min or until a knife comes out clean
Once cooked remove from oven and allow to cook a little before cutting into squares, without the walnuts 2 squares is about 100 Calories


The freezer is still stocked to bursting point here so I haven't really been cooking much lately, hence not many recipes, but we are starting to make out way thru and I should have some yummy recipes for you soon in the mean time here are a few of the articles that caught my eye this week and a sneak peek at the yummy Pumpkin Protein bars that I adapted from a US recipe I found where a lot of the ingredients were not available here in Australia, they were so good

Finding the right Protein powder can be hard, this is a good break down of whats out there and what to use it for

Who said Nigella never cooked healthy food? This beetroot salad looks amazing and will be on the menu for lunch at our place this week

Picture this: Cancer. A clever illustrated explanation of how cancer starts and grows in the body

Everything you need to know about Fast Food in one big picture

A Sip of Soda: How Soft Drinks Impact Your health, Its a nifty little picture, hmmm there seems to be a theme this week ;)

Thursday, August 11, 2011

Week in Links 15/08

Greenpeace's 2001 Tuna Ranking, how does your tuna stack up?

Mysterious Orange Goo washes up on Alaskan shore is identified as eggs, but no one knows what they might be

Yoga for a....Face lift? If you needed another reason to try yoga, how about anti-aging?

Never Mind America, is the world ready for more old men?

Price of Healthy food Vs Junk Food (Info graphic) is it more expensive to eat junk in the long run? Taking medical expenses into account

Anti Theft Lunch Bags, these nifty bags will keep co-workers from stealing your food for sure, but not convinced it would stop some do gooder throwing out your lovely leftovers...

Tuesday, August 9, 2011

Chilli & Lime Miracle Noodle & Tuna Veggie Bowl

Every Lunch time for some time now I have grabbed the biggest bowl available and chopped veggies until I hit the brim, there are so many different veggie & dressing combinations to try I never get bored
Having it made so quickly and knowing it is so good for me I have to say i have never enjoyed lunch so much, my mouth starts to water at the very idea that lunch time and my delicious veggie bowl is not far away add some Miracle noodles to the equation and I'm in heaven!
Here's what you are going to need for this little green delight (antioxidants bursting with every bite)

1/4 Tsp Coconut oil
1 Head of broccoli chopped into small florets
1/4 head of Cauliflower chopped into small florets
1 Bunch of baby asparagus 
200g Snow Peas ends trimmed
1 Small Chilli diced
1 Tsp Lime Juice
180g tin tuna drained
1 pack of miracle noodles

Pop all the veggies and Chilli in a wok with some coconut oil
Stir fry until tender
Mean While drain and rinse the miracle noodles
Add them to boiled water for a minute or so
drain and pat dry with a towel
add to the veggies with Lime Juice and stir to combine
top with tuna and dig in