Ingredients:
2 Cups almonds
1 Scoop chocolate protein powder
1 heap tsp on cinnamon
1 tbsp LSA mix (linseed sunflower almond)
(optional) 2 tbsp Cacao powder
1 tsp Natural vanilla essence or 2 tbsp Organic Maple syrup
20 or so dates
1 handful of cranberries
1/4 cup of water
Shredded coconut for um.... garnishing....
Michaela did most of the ingredient adding by feel so play around a bit to get the flavour you want.
Directions:
1. Mix all the dry ingredients together in a food processor and blend until a fine mixture.2. Add the dates, and vanilla/maple and blend until it starts to form a stickier mixture.
3. Pour in water slowly while mixing until you notice it starts to
form in big clumps around the processor.
4. Take out small amounts and roll into balls, roll them around in a bowl of shredded coconut to coat it and set in a bowl.
5. Refrigerate for a couple of hours and BOOM! Perfectly good proteiny goodness.
Mum's QuicheThis recipe is great kept in the fridge and used as a snack or for breakfast.
Ingredients:
6 * 70g Eggs, you can do more or less, it's up to you.
1 Cup Milk
3 tablespoons melted butter
1/2 Cup cream
1/8th cup self raising flour, (can be removed or substituted with Arrowroot powder and bicarb soda but it won't fluff up as easily)
1 Cup grated cheese (optional) this gives it more flavour but does increase the calories significantly
1-2 cups of filling, I always do this by feel, put as much or as little as you want into the mix.
You can choose Silverbeet like I did or bacon, tomato, feta, carrot, zuchinni or whatever you like.
Directions:
1. Pre-Heat oven to 180 Degress.
2. Add Milk, Butter, Cream, Eggs and flour to bowl, mix thoroughly. Can use a mixer if you want.
3. Add Silverbeet (i pre-steamed the silverbeet but it's not necessary) and Cheese.
4. Pour into a pie dish evenly.
And Boom! There is a perfectly good snack or minimally prepared meal.
Paleo Crumble - Vaughn's take.
Ingredients - 3 cups of your fruit of choice (Frozen berries in this case, marissa stews her own apples or if you don't mind canned fruit, don't forget to drain the syrup because the canned stuff is full of unnatural sugar)
Honey or Agave
2 Tablespoons cocnut oil or butter, melted.
1 egg
1.5 cups almond meal2 tablespoons cinnamon
Oats (optional)
1 can coconut cream or milk, full fat.
Directions:
1. Preheat oven to 180 degrees.
2. Spread the fruit out in a pie dish, drizzle honey/agave over as wanted. Helps sweeten the berries.
3. In a bowl mix the egg and melted butter/oil.
4. Stir the almond meal and cinnamon into egg mixture. It should begin to get crumbly. (Can add oats if desired at this stage)
5. Spread the crumble mixture evenly over the fruit and place in the oven for approximately 30 minutes.
6. To serve, add a bit of cold coconut milk or thickened coconut cream with a dash of vanilla essence.
7. Boom! Excellence in a bowl.
Mum's Neverfail Marinade:
Olive oil
Soy Sauce
Garlic crushed or diced
Directions:
1. Add ingredients in a bowl.
2. Mix meat through the marinade and cook straight away or let sit for up to 24 hours.
3. BOOM! Always tender steak, not even kidding.
Jamie's easy creamy:
3 Heaped tbsp of Natural Yoghurt (I used natural cow or some brand, tastes awesome from woolies).
2 tsp of Dijon or Hot english mustard (I used Dijon, but if you don't mind a good kick in the teeth try the hot english, goes just as well with more spice).
3/4 - 1 whole lemon juiced depending how juicy
A handful of soft herbs diced, I used chives but you can throw in coriander, dill, parsley or crushed fennel seeds.Salt and Pepper (optional)
Directions:
1. Mix yoghurt and mustard to combined.
2. Add lemon juice and stir through. (at this point I added a little more yoghurt to get the flavour and consistency right, don't be afraid to play around with the ingredients.
3. Mix through the herbs and salt and pepper. Serve over salad.
4. BOOM! Creamy, delicious and healthy salad dressing or can be served over cold meats at the Christmas table...just saying.
Vaughn's Lady-Killer Omelette.
2 tsp butter
3 Mushrooms quartered
1 Zuchinni sliced lengthways into 3 or 4 pieces
1 Tomato quartered
25gm Fetta cheese
The end of a capsicum chopped off
3 eggs (or 2 or 4, it's up to you)
1 Half avocado for serving
Directions:
1. Put eggs in bowl and whisk with a fork until yolks are beaten. (you can add milk if you're desperate).
2. Heat 1 large pan and 1 small pan medium-high heat. Put 1 tsp butter in each.
3. In the large pan put 2 or 3 quarters of tomato, Zuchinni slices, Capsicum and the mushrooms and cook through turning the Tomato, Zuchini and Capsicum once.
4. At the same time pour the egg mixture into the small pan. Crumble the feta around the surface of the omelette and dice the remaining tomato and do the same. Let it cook until the edges are sealed enough for you to get a spatula under it (like a pancake).
5. Flip one side of the omelette into the centre of itself. Cook for a further 1-2 minutes.
6. Flip from the same side over onto itself again, cook for 30 seconds or so.
7. BOOM! Lady killer omelette served with your pan fried vegetables makes for a killer meal.
Note: There doesn't have to be a filling for the omelette, but if you do want one you can use any ingredients you think will work; Olives, capsicum, cheddar, ham, bacon, chives for added flavour or even peas, it's up to you.
Spicy chicken and mushroom casserole.
Ingredients:
1 Onion, diced
2 Cloves of garlic, finely diced
2kg Chicken breast/thigh whole or chopped up to you.
2 Cans of diced tomatoes
1 Jar of tomato Passata
2 Tbsp tomato paste (optional)
10-12 mushrooms quartered
Rosemary
Salt and PepperChilli Flakes (optional)
Directions:
1. Brown onion and Garlic in a casserole dish.
2. Add chicken and brown the meat.
3. Add Diced tomato and passada, bring to heat and simmer for minimum 20 minutes.
4. While simmering add mushrooms, rosemary, chilli, salt and pepper.
5. BOOM! Insane casserole. Serve with steamed vegetables and a small amount of mashed potato/sweet potato and you have an awesome meal.
Paleo Pancakes
Ingredients:
3 Bananas (the more ripe the better)
3 Eggs
1/4 cup nut butter (your choice, I used peanut)
1/2 tsp Vanilla extract
1/2 tsp cinnamon
2 Tbsp Coconut oil or butter
Makes 7-8
100% pure honey for taste, or fresh fruit, or for you hard nuts sprinkle your chocolate protein powder on top. Another option is to slice 1/4 apple thinly and cook in the pan drizzled with honey and cinnamon. Awesome.Directions:
1. In a bowl mash the bananas using a fork.
2. Add eggs and vanilla and mix in thoroughly.
3. Add peanut butter and cinnamon and stir until pancake consistency is reached.
4. Heat a pan upto low-medium heat. Add the Coconut oil or butter. Pour in mixture (1/4 cup or so) and cook until bubbles begin to form on the surface. Flip and cook for another couple of minutes.
5. BOOM! Paleo pancakes guys and they taste awesome
Rissoles
1kg Mince beef
1 Small onion, diced finely
3 Cloves Garlic, diced finely.
1 Handful of parsley, chopped
1 Heap teaspoon Cinnamon
1 Heap teaspoon Paprika
1 Cup almond meal (although I sprinkled in extra while mixing)
2 Eggs
Salt and Pepper for seasoning
Makes enough for about 20 Rissoles.
If you are looking for a way to get your kids to eat more vegetables or just increase your carb intake for training, grate 2 carrots and one zuchini into the mix.
Directions (super easy):
1. Place all ingredients in a bowl, mix together using your hands...unless your hands look like Chalmers' at the moment, then use a spoon.
2. Heat a frying pan and grease with Olive oil or Coconut oil.
3. Make 1 inch thick, egg ring-sized patties and place into the pan. Turning once after about 6 minutes. Allow the other side to cook for 4-6 minutes.
4. Boom!!! Enjoy with salad or vegetables for a healthy meal
Egg and Mince Muffins
Ingredients:
- 6 Eggs (makes 7 Muffins)
- Small amount of Pre-cooked mince
- Herbs (Basil or parsley is best)
- Salt
1. Preheat oven to 100 Degrees Celsius
2. Combine whites and yolks with herbs and salt. Then pour into muffin trays.
3. Add precooked mince to each muffin
4. Cook in oven until done. (approx 40 mins)
What to do with the left over mince?
Ingredients:
- 1 kg Mince
- 420g Can of Kidney Beans Drained
- Chilli Flakes or Paprika + Cumin for a less spicy mix (amount up to your taste buds)
- Half a Brown Onion
- Small clove of Garlic
- Tomato Paste
- 1 Can of Tomato Puree
1. Cook onion and garlic in small amount of oil.
2.Add mince and cook until brown.
3. Add beans, tomato puree, and tomato paste. Simmer for 5 minutes.
4. Add Chilli flakes and cook for a further 2 minutes.
Serve with vegies and mash for a full meal.
Tuna Apple Salad Recipe courtesy of Scott Hagnas
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1 medium carrot
1 small apple
5 macadamia nuts, chopped
Cut the apple into small wedges, then dice these wedges and add them to a bowl. Chop the carrot into the bowl, using the knife to "whittle" the carrot. (You won't need a cutting surface this way) Add the tuna. Top with the macadamia nuts.
Chicken and Vegetable Soup
It kind of depends on how chunky you like your soups how much of each ingredient you want to put in. But here we go.
4 Litres of water
4 Chicken thigh fillets, diced
2 Large celery sticks, sliced
3 Large carrots, diced
4 Potatoes, peeled and diced
2 Handfuls of fresh parsley, roughly chopped
3 Cloves of Garlic diced finely
1/2 onion diced finely
Bring water to the boil. Add garlic, onion and chicken. Boil for 6-8 minutes or until cooked through. Add vegetables and cook for 10-15 minutes. (Depends on size of potato pieces). Bring down to simmer and add parsley. Serve.
Total prep time and cooking time approximately 30 minutes.
