Salmon & Prawn Cakes

31 07 2012

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

30 07 2012

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

25 07 2012

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

23 07 2012

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!!



21 07 2012

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’!

21 07 2012

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

19 07 2012

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

17 07 2012

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

17 07 2012

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

16 07 2012

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…..



Sunflower & Almond Butter

16 07 2012

I am loving nut butter at the moment, I eat it on my Sweet Protein Muffins and the Savoury Ones but you can do whatever you like with it, use it in place of butter in your recipes, eat it out of the jar, I do. This was a different twist on a boring almond butter…. Add some seeds = deliciousness as well as a bundle of Vitamin E, Magnesium and Selenium. Thanks very much sunflower seeds, you have been most helpful. The spices are completely optional, I just love adding spices to everything, especially these ones, leave them out if you want, it doesn’t make you weird…. Well maybe a little.

150g sunflower seeds
300g almonds
1 tsp cinnamon
1/2 tsp cloves
1/2 tsp nutmeg

In the food processor, blitz everything until it turns to butter. Don’t stop when you get to a paste, keep going, soon the natural oils of the nuts and seeds with release and you will have your nut butter…. I promise it’s worth waiting for.


Sage Chicken, Mash & Mushroom Gravy

15 07 2012

This is Comfort Food, almost like a healthy version of Pub Fare. It’s not hard, actually the chicken is completely elementary, and it all tastes so good together! Have you ever looked at the ingredients in packet gravy? Do you know what any of them actually are? Do not eat that cr@p!

For the “Gravy”

2 cups mushrooms (I used a cup of shiitake and a cup of button)
1 cup raw almonds (soaked in water for a few hours before)
1 tbs chopped sage
1 tbs olive oil
2 cloves garlic -crushed
1 – 1 &1/2 cups water – depending on the consistency you want
1 tbs Coconut Aminos (or tamari/soy sauce if you are not paleo)

Combine everything in a food processor and whizz until smooth, I then added mine to a pot and heated it up. Serve over the chicken and the mash.

For the “Mash”

2 lge parsnips, cut into chunks & roasted
1/2 head cauliflower, cut into chunks and steamed to about 1/2 way cooked
1 cup milk of your choice
Pinch salt and pepper

Blitz everything in the food processor until smooth. You can add more milk if it is still too thick.

For the Chicken

Chicken breasts – 1 per person
Bunch fresh sage
1 tsp coconut oil

Press the sage leaves onto the top side of the chicken, they should kinda stick, use as many or as few as you like. Heat the frypan, add the oil, once it’s hot, place the chicken breasts, sage side down into the pan. You can now do the other side with the sage leaves as its cooking. Cook until its cooked. Serve with mushroom gravy and mash.




Butternut & Broccoli Salad with Sumac Dressing

15 07 2012

It is cold and raining today and a warm salad was exactly what I needed. Pumpkin is a storehouse of many anti-oxidant vitamins such as vitamin-A, vitamin-C and vitamin-E. It is rich in B-complex group of vitamins like folates, niacin, vitamin B-6, thiamin and pantothenic acid. Broccoli has a strong, positive impact on our body’s detoxification system, it is also a rich source of fiber, Vitamin C, beta carotene, folate, as well as a variety of other important nutrients. What the hell is Tahini I hear you ask….? It is ground sesame seeds and comes in hulled or unhulled varieties. I’m neither here nor there really when choosing hulled v’s not, the hull has some additional nutrients V’s unhulled but whatever you can find will be fine, just make sure it’s not full of preservatives.

1/2 lge butternut squash or pumpkin- cut into chunks
2 red onions- cut into wedges
1 head broccoli- cut into chunks
3 tbs tahini
Juice 1/2 lemon
1 small garlic clove- crushed
1 tbs sumac
1/4 cup continental parsley- chopped
1 tbs olive oil
3-4 tbs water (add more if it’s not runny enough)

Preheat oven to 200C. On a baking paper lined tray place pumpkin chunks, season with cracked pepper and drizzle with about a tablespoon of macadamia /olive oil, toss to coat then bake for about 30 mins. On a separate lined tray place onion & broccoli and bake for about 20 mins. Once theses are cooked, remove from oven to cool. In a bowl add tahini, lemon juice, olive oil, sumac and garlic and mix well, gradually add watts until it reaches the consistency you like. In a big bowl, add pumpkin, broccoli, onion, parsley, pour the dressing over and toss gently to coat. You could also top with some toasted pinenuts or flaked almonds. We had ours with some SAGE CHICKEN


Roasted Cauliflower, Zucchini & Salmon Salad

12 07 2012

Today I was looking to “spice up” the standard salmon fillet. Salmon is always one of our weekly meals and as it is so delicious and healthy on its own I usually just grill or BBQ it, today I decided that was a bit pedestrian and got experimental…. Luckily this tastes delicious too and I did not have an epic fail and ruin a perfectly good piece of salmon. The roasted veggies are a great way to include some more vegetables in your day and are all low carbohydrate options, the salmon is so full of great fats to keep our skin, hair and bodies firing on all cylinders. Big shout out to Omega Fats, loving your work. On a side note- some roasted sweet potato would be pretty fab in there too.

I liked this so much, I made it two days in a row. Day 1 I didn’t add broccoli but I think it adds a certain awesomeness. Day 2 I also served it on a bed of rocket, you could use baby spinach, or forget it all together, no skin off my nose.

2 salmon fillets
1 head cauliflower- roasted (pop on a baking paper lined tray, sprinkle with water and roast for about 30mins @ 180C)
1 head broccoli- roasted as above
1 cup zucchini chunks, roasted
1 red onion, roasted
Handful fresh dill, chopped finely
1/2 tsp garlic powder
1/2 tsp onion powder
1 tin coconut milk (find one that has only coconut and water as the ingredients! I like the Ayam brand)
Pinch salt & pepper (optional)

In a bowl place roasted zucchini, cauliflower, broccoli and onion. Grill salmon fillets until they are cooked to your liking and set aside. In the same pan, add the coconut milk, garlic & onion powder and bring to a simmer, add dill and simmer for about 3 minutes. Pour sauce over veggies and toss to coat. Flake salmon into chunks and gently stir though veggie mix. You are ready to eat. Fast, simple, minimal fuss. Go!



Officially a ‘Gramer

10 07 2012

So guess what? My Food Religion is now on instagram. What are you waiting for? Jump on and follow me, you know you want to ;) All social-media’d up now! I did try and get on board with pinterest but I just don’t get it? I know I am being dim and that it is quite simple but it just doesn’t do it for me yet. I will keep trying…. Meanwhile, instagram… Do it :)


CAC Butter (Coconut, Almond, Cashew)

7 07 2012

So I looooove Coconut Butter at the moment and I was due to top up our supply of nut butter because someone keeps eating it by the spoonful…. From the jar…. Every day. I digress, I needed to make more nut butter, I wanted to try something different, I thought I’d mash my love of coconut butter and nut butter together and see what happened? Amazing deliciousness, that’s what! The spices are completely optional but seriously, what doesn’t taste better with a bit of cinnamon involved? This recipe was inspired by a similar one I saw on a blog called Emily Cooks Vegan.

150g raw cashews
150g raw almonds
200g shredded coconut (preservative free!)
1-2 tsp mixed spice

Pop the coconut into the food processor and blitz until it all starts to form a paste, add nuts and spices and keep blitzing until all the oils are released from the nuts and you have delicious CAC Butter!!


Ginger Spiced Freezer Fudge

7 07 2012

This recipe was inspired by one I saw on Paleo in Portland’s blog and it looked too delicious not to give a go. Now, sweet tooths (toothed?? Is tooths the plural? Teeth? Sweet teeth?!?!) just cool your jets (that’s you Travis-3-cakes-Cooper), this is a TREAT not an “always” food. It is pretty high in fat, and even though they are all very GOOD fats, you probably don’t want to eat the entire lot in one go. I used my homemade CAC (Cashew, Almond and Coconut) butter but you can use any nutbutter you fancy.

1/2 cup cocount oil
1 cup Nut butter
Stevia to taste (you can use a tbs or 2 of honey if you like)
1/2 tsp organic vanilla powder or real vanilla
1/2 tsp cloves
1/2 tsp nutmeg
1 tsp cinnamon
1-2 tsp ground ginger (I used 2 but I LOOOVVEE ginger)

Melt everything together in a saucepan over low heat. Pour into a prepared 8X8 pan and toss in the freezer to harden. It takes a few hours to harden. Remove from freezer and cut into squares. I keep mine in a ziplock in the freezer, but the fridge is fine too.


Chicken Meatzza

7 07 2012

Inspired by a few Paleo recipes I have seen for “meatzza” I thought I’d try my own. If you still have not quite worked out what I am on about, it’s pizza but with meat as the base rather than the traditional base. You can use beef or whatever type of meat you fancy. The toppings are limited only to your imagination. Ours was a pesto/roast veggie meatzza but you do what you want, have meat on meat if you feel the need to protein-load, who am I to judge?

500g mince-I minced my own chicken breasts
1 egg
1 tsp onion powder
1 tsp garlic powder
1 tsp mixed herbs (optional)

Toppings- these are completely optional, just use whatever you like on your regular pizza!
Grilled zucchini
Grilled capsicum
Roasted pumpkin
I also used some Cashew “cheese” for the top

In a bowl mix all the base ingredients well. Shape into a big pattie (we did 2 smaller ones). I pressed it into a small frypan I have and sealed both sides for a few minutes before placing on a baking paper lined tray. If you want to, you can just shape the patties and place them until the grill and grill both sizes. Once the patties are sealed and on your baking tray you can add your toppings. Pop the meatzza into the oven on about 180C for 15-20 minutes until the toppings are all cooked. Enjoy!



Date Balls

6 07 2012

These are kinda like rum balls…. Without the rum…. Or the condensed milk… Ok well they are balls. They are a great little sweet treat when you just needs something to quash that sugar graving and stop you loading 3kg of lollies in your gob. Super easy, super quick and keep really well in the freezer. Get on board.

250g fresh dates, seeds removed
1 cup coconut (I toasted mine but you don’t have to)
1 cup mixed seeds and nuts- I used walnuts, sunflower seeds, sesame seeds, chia, pepitas
1/4 cup goji berries (optional)
1/4 cup raw cacao (optional)
1 tsp cinnamon

In a food processor, blitz dates, cacao and cinnamon until it all comes together and dates are puréed. Add this to a bowl with the remaining ingredients. Roll into balls and store in the fridge or freezer.


Wakame Salad

5 07 2012

Seaweed can offer one of the broadest ranges of minerals of any food, containing virtually all the minerals found in the ocean and, many of same minerals found in human blood. The also offer a variety of unique phytonutrients and alkaloid antioxidants. Sea vegetables are an excellent source of iodine and vitamin K, a very good source of the B-vitamin folate, and magnesium, and a good source of iron and calcium, and the B-vitamins riboflavin and pantothenic acid. They also contain measurable amounts of vitamins C and E. Seaweed is low calorie and high fibre and a great way to add some different textures and flavours to your salads.

1 pk wakame seaweed
3cm square ginger, peeled and finely grated
3 cloves garlic, crushed
1 long red chilli, finely sliced (deseeded if you don’t want it to burn your face off)
1 golden shallot, finely diced
Juice 1 orange
Juice 1 lemon
Pinch salt
1 tsp sesame oil
Sesame seeds, toasted to serve

Soak the seaweed in cold water for about 10mins until rehydrated then drain. In a frypan, sauté ginger, garlic, chilli and shallot for 5 mins to until soft. Add orange and lemon juice and simmer until reduced by half. Add sesame oil, salt and pepper and remove from heat. Pour this over the seaweed and toss to coat. Sprinkle with toasted sesame seeds and serve.



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