Category Archives: Meals

Coconut, chocolate, goji berry balls

I’m beginning to realise that for now this blog will be recipes, at the moment I don’t have the desire to write anything else. Lucky for you that means food!

The original recipe can be found here:
http://www.freecoconutrecipes.com/index.cfm/2014/3/3/no-bake-chocolaty-coconut-flax-chia-power-balls

I followed the recipe except for the following changes:
Substitute honey for rice malt syrup (I find honey too sweet)
Use goji berries instead of raisins (raisins-gross!)
Substitute the coconut flakes with coconut crunch (the meal), I arrived home to find I actually had no coconut flakes, yes I’m awesome like that.

That’s it! My recipe made 31 teaspoon sized balls and now I have to try to not eat them all myself.

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Enjoy and let me know what you think.

D

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Sugar Free Caramel Slice

So I haven’t written anything in a LONG time. Over 12 months actually. I just haven’t had the desire really. Anyway my first one back is a recipe, yes I know, not that interesting, but give me time to ease myself back into it.

First off I’d like to ask you to read a post on nutrition from the ladies at Girls Gone Strong. It’s quick and easy so you’ll be back in a flash. Why? The following recipe, while sugar free, does contain a healthy amount of healthy fats. What does this mean? This is a treat that should be enjoyed in moderation! So don’t go overboard and eat the entire tray in one sitting. The post below is to help show that healthy fats are a part of a balanced diet.

Here it is:
http://www.girlsgonestrong.com/back-to-the-basics-nutrition-101/

Welcome back!

Now onto the recipe:

Ingredients:
Base:
1 cup macadamias
1 cup almonds
1 cup medjool dates (remove seeds)

Filling:
1 cup medjool dates (remove seeds)
2 tblspns coconut oil
1 tsp vanilla extract
1/3 cup water
2 pinches sea salt

Topping:
1/2 cup almond or cashew butter
1/2 cup coconut oil
1/2 cup raw cacao powder (read:not cocoa powder)
2 tblspns stevia powder
Pinch sea salt

Base:
Blend all base ingredients together. I used a blender but a food processor is probably easier.
Press into a square tin and refrigerate for half an hour.

Filling:
Blend all filling ingredients together until smooth. (Note you may need need all of the water! add it gradually)
Spread evenly over base and freeze for 15 minutes.

Topping:
If coconut oil isn’t melted, melt slowly over low heat first.
Mix all topping ingredients together and pour over base and filling.
Refrigerate for half an hour.

That’s it. This is pretty damn good so don’t go crazy! Small squares as a treat! This should divide into 20 serves at 220 calories per serve, like I said don’t go crazy!

Enjoy!

D

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Beef ‘Wraps’

Most of you will know I follow a low carb, paleolithic diet. This doesn’t mean you can’t have some awesome food! I get creative with my meals, I try things differently if the recipe doesn’t suit me and learn from trial and error. I found some wrap recipes using lettuce as the wrap and to be honest they never interested me, but one night I decided to give them a go. OMG! These things are totally amazeballs and they fill you up!! Each wrap has protein, healthy fats and a good serve of vegetables-what more could you ask for? So without further adieu…..

Ingredients:

2 Pieces Iceberg Lettuce

Small Piece Red Capsicum-chopped

Small Piece Green Capsicum-chopped

½ Tomato-chopped

1 Spring Onion-chopped

250g Beef Mince (This will make two serves and you can use turkey or chicken mince if desired)

1 Cup Basil-roughly chopped

Garlic Powder

½ Avocado-chopped

Directions:

  1. Cook the mince in a frypan, add garlic powder to your own tastes
  2. When the mince is almost done, add the basil leaves to the pan
  3. Remove once leaves wilted and mince cooked
  4. Use the same pan to cook capsicum, tomato and spring onion
  5. Rinse lettuce leaves, shake excess water and place on plate
  6. Split mince portion in half, keep one half aside for another meal. Divide second half evenly over each lettuce leaf
  7. Divide avocado over two portions
  8. Divide mixed vegetables over each portion
  9. Wrap up and enjoy!

Warning: These are messy to eat, just get in there and enjoy them!

Note-I used steak in this picture, I’ve found I like mince better, I just always forget to take a picture.

Stop drooling, go make them.

D

Basil Turkey Meatloaf-Seriously Easy Meal!

This recipe is sooo freaking easy a child could make it! Plus it makes six serves so it can either feed a lot or be several ready made meals. Here we go:

Ingredients:

1kg Turkey Mince (or any kind of mince)

2 eggs, whisked

1 cup almond flour/meal

1 cup fresh basil, chopped

1 tablespoon garlic powder

1 tablespoon onion powder

1 teaspoon dried parsley

Salt and Pepper to taste

Directions:

  1. Preheat oven to 190 degrees
  2. Mix all ingredients in a bowl
  3. Spread over a meatloaf pan
  4. Bake for 25-30 minutes (until centre is cooked)
  5. Serve with a salad (make sure the salad has a healthy fat as there is none in the meatloaf!!)

Bon Appetite!

D

Goats Cheese Omelette

Everyone went a little crazy over the picture I posted on Facebook of this omelette. Figured I’d better post the recipe so you didn’t keep harassing me!

Ingredients:

1 Spring Onion

½ Tomato

Small Piece Green Capsicum

2 Small Pieces Short Cut Bacon

1 Tablespoon Goats Cheese

1 Tablespoon Avocado

1 Whole Egg

2-3 Egg Whites (depends on the size of the egg)

Directions:

  1. Chop all veges, except for avocado, into small pieces and fry using a small amount of coconut oil
  2. Remove once cooked
  3. Chop bacon into small pieces and fry in the same pan
  4. Remove once cooked
  5. Whisk eggs and egg whites, then pour into pan. Make sure you reduce the heat
  6. Chop avocado and goats cheese into small pieces
  7. After the bottom of the eggs have sealed place avocado and cheese into eggs, make sure to spread over the entire base
  8. After a minute or so add remaining veges and bacon to eggs
  9. After another couple of minutes, flip the omelette over to create the half shape
  10. Allow to cook for another minute or so
  11. Remove from pan and enjoy!

Here’s the picture again just to make you all drool……

Have fun and enjoy!

D

Quick & Easy Dinner

One thing that frustrates me to no end is when clients tell me they don’t have time to cook healthy meals. They blame work, family, commitments, basically anything they can think of. I don’t buy this at all. I’m in the same boat. I work 40-45 hours a week just like everyone else, yet I find the time to cook and eat healthy.

I’m a big fan of bulk cooking and the reheating it to save time. My standard weekday lunch is chicken with some form of sauce and broccoli. I cook 1 to 1.5kg of the chicken and three heads of broccoli up on Sunday, put it all in tupperware containers and reheat it at work. Protein + vegetable = done!

I’ve recently been playing around with egg slices/casseroles for dinners. The original I used was by Nia Shanks and you can find it here. I’ve made my own adjustments week by week, but here’s this weeks to give you and idea of how easy it can be.

INGREDIENTS:
1 Onion

1 Carrot

1 Red Capsicum

1 Green Capsicum

1 Yellow Capsicum

1 Zucchini

250g Short Cut Bacon

12 Free Range Eggs

DIRECTIONS:

1) Chop up all of the vegetables, keeping the onion separate from the rest.

2) Remove any excess fat from the bacon and chop into small squares.

3) In a large frypan, cook the onion and bacon together. Now would be a good time to turn the oven on. I had it at 150′ but my oven is TERRIBLE so you may need to play around with the temp.

4) Once the bacon and onion are cooked, spread it evenly over a baking dish.

5) Using the same frypan cook the remaining vegetables.

6) While they are cooking, whip the 12 eggs up in a bowl. You can add pepper and small amount of salt if you like.

7) When the vegetables are all done spread them evenly over the bacon and onion.

8) Pour the eggs evenly over the vegetables.

9) Cook in the oven for around 30 minutes. Again my oven is terrible so you may need less or more time, just keep an eye on it and remove when the eggs are done.

10) Enjoy!

This will be five dinners for me. All I need to do is reheat which takes a total of two to three minutes.

See how easy it is to cook quick and healthy meals? You don’t have copy this exact recipe, play around with the vegetables. I’ve tried using chicken sausage as a base and it worked just as well.

Being organised on one day saves me for the rest of the week. So no excuses when it comes to eating healthy.

Happy Cooking!

D