Chocolate French Toast

15 07 2014

Remember the time I made CHOCOLATE BREAD!? Well this happened on the weekend (twice) because it was so damn good. I even had to make an extra loaf of chocolate bread. I have not had French toast in YEARS people. YEARS! I forgot how freaking good this business is! Get it in your face. You won’t be sorry.

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Chocolate Bread

12 07 2014

Here you go. The much anticipated moment you have been waiting for. In my opinion, it will have been worth the wait. This is freaking good gear. This bread could be made without the cacao if you didn’t want a chocolate bread…. But really, who doesn’t want chocolate bread? Weirdo’s, that’s who. If you are a weirdo who doesn’t want chocolate bread, we can’t be friends, but you can still adapt this recipe to suit your weirdo ways. Add a teaspoon of vanilla powder for vanilla bread or leave out the sweetener, add some fresh herbs & make a savory loaf.

This bread can be used otherwise in any which way you please. I’d suggest toasting it under the grill or in a sandwich press, smearing it with butter, ghee, coconut butter or nut butter, or any other splendid topping you like and shoving it swiftly in your pie hole before someone else does. It’ll be the quick or the dead with this bread around…. Well maybe not dead. But definitely sad & hungry. This was adapted from a recipe by AGAINST ALL GRAIN.

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Pancakes with Strawberry Ginger Syrup

9 06 2014

You know I thought this whole ‘baby brain’ biz was just a farce….. But I am actually getting dumber by the day and am CONSTANTLY misplacing things. I lost my water bottle the other day…. Found it in the bathroom cupboard a few days later. I am not sure how I am going to function in society if this gets any worse. Anyhow, on to the food.

Sometimes, especially on Sunday nights, we have ‘breakfast for dinner’. This generally involves bacon, eggs, sautéed kale, mushrooms…. You get the gist. This week when Trav suggested ‘breakfast for dinner’ my pregnant brain went straight to pancakes. I added zucchini to them so that Pebbles (current nickname for the growing bub) was getting some veggies in too.

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Pesto Base Quiche

18 05 2014

So I am 17.5 weeks into this pregnancy & so far things are pretty good. I had a bit of that fab old fun they call ‘morning sickness’ all day, every day up until about 10 weeks where I spent all day feeling really hungover (& mighty pi$$ed off it wasn’t even the result of some great champagne) and couldn’t stomach anything I cooked or stand the smell of things like my beloved coconut oil! Since then I have been well, no weird cravings yet & I am back on board with coconut oil and at the stage affectionately referred to as ‘the too many pies’ stage of pregnancy…… I don’t really look pregnant, just a bit fat or like I ate 7 pies for breakfast. It’s hot.

This baby won’t make you look like you just ate 7 pies, is super easy, super tasty, & makes a fabulous brekkie, lunch or dinner option. You can add any fillings you like for a high protein, low carb feast and can jam as many veggies in as you like.

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Sweet Potato & Chorizo Hash

4 06 2013

This was the most delicious breakfast! I had mine WITHOUT EGGS due to my allergy but I am going to try reintroducing those bad-boys in the next few weeks as my gut healing routine has been going gangbusters. Fingers crossed that eggs can come back into my life on occasion. Instead of eggs I had bacon….. And avocado. Yum.

1 cup grated zucchini
2 cups grated sweet potato
3 chorizo sausages, roughly chopped
2 tbs coconut cream (optional but delicious)
4 eggs
Salt & pepper to taste
Paprika to serve

Preheat oven to 200C. In a frypan cook the chorizo until browned on all sides. Add the zucchini & sweet potato and stir fry until sweet potato softens. Add coconut cream, salt & pepper & stir to combine. Transfer all into a ovenproof dish. Make 4 small wells in the hash for the eggs. Crack the eggs int the wells and bake for about 10-15mins depending on how you like your eggs. Sprinkle with paprika & dig in!!

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Red Velvet Oatmeal

11 05 2013

This has no oats in it, maybe I should have called it Noatmeal…. You can probably use oats if you want. I don’t, I want vegetables for breakfast. Moving on. So, how do you get the red velvet color without nasty food coloring? Beetroot of course! What else!? This tastes like chocolate pudding, it’s amazing.

Few hot tips for new players…
1. Beetroot stains like a ba$tard so do NOT wear white whilst preparing this.
2. No matter how you try, it will end up all over every surface in your kitchen & look like a massacre has occurred.
3. Your hands probably won’t be normal-colored for days after so just factor that in if you have a hand-modeling job coming up or some such occasion. Obviously, not my problem- I have massive man-sized hands that no one should want to photograph.

Cauliflower is from the same family as broccoli and cabbage, it contains many essential B-complex vitamins and loads of vitamin C. Cauliflower contains several anti cancer phyto-chemicals which have proven benefits against prostate, breast, cervical, colon, ovarian cancers. Beetroot contains loads of folic acid which is essential for normal tissue growth, it contains mineral silica which helps the body absorb calcium & decrease the risk of osteoporosis. It is also a great source of antioxidants & provides potassium, magnesium and iron as well as vitamins A, B6 and C.

1/2 cup grated beetroot
1 cup ‘riced’ cauliflower (chop raw cauliflower into chunks, pop it in the food processor and pulse a few times until it has the consistency of rice)
1 cup coconut milk (or milk of your choice)
1 tbs ground flaxseeds
1 heaped tbs raw cacao
OPTIONAL 1 heaped tbs protein powder (flavorless, vanilla or chocolate)
Stevia, maple syrup or coconut nectar to taste

In a small saucepan add beetroot, cauliflower & milk & bring to the boil, reduce heat & simmer for a few minutes. Add all remaining ingredients & stir well to thicken. Spoon into a bowl, top with berries, cacao nibs or a drizzle of coconut cream & dig in.

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Carrot Cake Porridge

9 05 2013

This is similar to my Oat-Free Oatmeal recipe. This is part of the no-eggs series of recipes, you can read more about my NO EGGS HERE. Yeah, it has zucchini in it but don’t have a meltdown, you can’t even taste it, it just adds goodness.

Zucchini is low calorie and a great source of fibre. It is rich in vitamin A, flavonoid and poly-phenolic antioxidants such as carotenes, lutein and zeaxanthin. These compounds help scavenge harmful oxygen-derived free radicals and reactive oxygen species from the body that play a role in aging and various disease process. 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.

1/2 cup grated zucchini
1/2 cup grated carrot
1 heaped tbs protein powder (vanilla or flavorless)
1/2 tsp cinnamon
Pinch cloves
Pinch nutmeg
1/2 tsp ground ginger
1 cup coconut milk (or milk of your choice)
1/2 cup chopped nuts & seeds (whatever you like)
1 heaped tbs ground flax or chia
Dash stevia (1 tbs honey or maple syrup as an alternative)
Coconut to serve (optional)

Add the zucchini, carrot, spices & milk to a small saucepan & bring to the boil, reduce to simmer & add all remaining ingredients. Cook for a few more minutes until all heated through and it has started to thicken. Pour into a bowl & eat cold or warm. Top with some coconut yoghurt, strawberries, poached pears or grilled figs would be delicious too!

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Carrot Cake Breakfast Bars

9 05 2013

I’m not sure if you are up to date with my latest body experiment but I had my food allergies tested to try & get to the source of my dodgy gut. Result are in and it’s a pretty dire outcome, though it could be worse…. I could be allergic to bacon or coconut. I will share the whole saga in another post but dairy in all forms is a massive one (adios whey protein), almonds (that’s pretty annoying), mushrooms & bananas & pineapple (not ideal but I will cope), sugar cane (who cares), wheat/gluten (no surprise & don’t care). There are more, but they are the main ones. Then comes eggs. My biggest SADNESS is EGGS!!! I freaking love eggs, I eat them all the time, every day for breakfast at least (perhaps my problem). BUT, it is ok because, if it is going to make me feel better then I am all over it. No eggs for at least 4 mths then we will reintroduce & see how we go. Until then I need some new breakfast ideas.

These protein bars are low carbohydrate, I have snuck some veggies in there to keep me from getting scurvy, high in protein & have some healthy fats as well. I freeze mine as individual bars for the days when I need brekkie or a snack in a hurry. See eggs, I don’t need you.

1 cup grated carrot
1 cup grated zucchini
1 tsp fresh ginger, grated (you could use a tsp or ground ginger instead)
2 cups mixed nuts/seeds (choose whatever you like)
1/2 cup protein powder (vanilla or flavorless)
4 tbs ground flax or chia mixed with 1/4 cup water (or 2 eggs)
1/2 cup coconut oil, melted
1/2 cup nut butter, coconut butter or seed butter of your choice
1 tsp cinnamon
1/2 tsp cloves
1/2 tsp nutmeg
Pinch salt
1/2 cup water
1/2 cup coconut (optional)
1/2 tsp stevia powder (or 1/4 cup honey or maple syrup)

Preheat oven to 170C. In a bowl (or I used a food processor) mix zucchini, carrot, coconut oil, water, nut butter, ginger & flax, chia mix or eggs and combine well. Add the spices & protein powder & stevia (or honey) and mix again. Add all remaining ingredients and blend to just combine. Line a cake tin or loaf pan with baking paper and pour the mixture in & flatten out. Bake for about 20-30 mins until cooked, sprinkle with a bit more cinnamon, allow to cool before slicing into bars. These can be stored in the fridge or freezer.

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Sweet Potato Muffins with Coconut Crumble

20 04 2013

When I went to the markets this morning I bought the worlds biggest sweet potato, it weighed almost 2kg. Well I don’t know whether it is ACTUALLY the worlds biggest, I didn’t check the Guinness Book Of Records, but it probably is. Luckily I had The Fitographer with me to be my packhorse and carry the loads of food I kept purchasing. Marry a strong man ladies, that is my advice, they are very useful.

Inspired by the always talented and lovely Sarah from Ingredients of a Fit Chick, I used her sweet potato muffin recipe and added a few bits of my own. If you haven’t visited Sarah’s BLOG you really must, she loves coconut almost as much as I do so in my eyes that makes her an awesome chick. We’d probably be besties if we lived in the same country. She also has heaps of great recipes and does loads of cool things. You’ll like her.

Wet Stuff
1 cup sweet potato, steamed & puréed/mashed
2 tbs coconut oil/ghee, melted
3 eggs (use flax-eggs for vegan alternative)

Dry Stuff
2 1/2 scoops (90g) of whey protein powder (vanilla or flavorless) (use vegan protein if required)
1/2 cup coconut flour
1/2-3/4 tsp stevia powder (depending on how sweet you like it or 1/2 cup honey/maple syrup)
2 tsp cinnamon
1/2 tsp nutmeg
1/2 tsp cloves
1/2 tsp ginger
3 tsp baking powder
1/2 tsp vanilla powder (or 2 tsp vanilla extract)

Topping
1/2 cup shredded coconut
3/4 cup almond meal (or coconut flour if you want to keep this nut-free)
Dash stevia (or 2 tbs maple syrup/honey)
1/2 tsp cinnamon
1/2 cup egg whites

Preheat the oven to 160C. You will need 3 bowls. Mix all the dry ingredients well in one making sure you get rid of any lumps. Mix all the wet ingredients in another bowl until smooth. Mix all the topping ingredients together in a small bowl until well combined. Add the wet ingredients to the dry and mix until completely combined, try not to overmix this. Spoon this mixture into muffin/cupcake containers so they are about 3/4 full. Spoon the topping onto the top of each muffin and press down gently. Bake for about 10-15mins. They will continue to set a bit as the cool. Don’t overcook them or they will taste like cardboard. Remove from oven & allow to cool slightly, I chucked a blob of ghee on mine while it was still warm. So delicious. Coconut butter or nut butter drizzle would be amaze too. This made 12 cupcake sized muffins. You can freeze these or store them in an airtight container in the fridge…. That’s if they last that long, they taste best fresh out of the oven.

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Smoked Salmon Scrambled Eggs

2 03 2013

Breakfast for dinner, breakfast for dinner!! The last few weeks, Trav & I have made a point of having breakfast food for dinner at least one night a week. I have no idea why, we are just being weirdos (just like you Mango-hating weirdos). Last week it was Carrot Cake Pancakes, tonight SSSA- or smoked salmon scrambled eggs. Seriously this was good gear!!! This served the 2 of us.

Now let’s talk about eggs…. In a world full of misinformation about nutrition, most people mistakenly think that the egg yolk is the worst part of the egg, when in fact, the YOLK IS THE HEALTHIEST PART OF THE EGG!

By throwing out the yolk and only eating egg whites, you’re essentially throwing out the most nutrient dense, antioxidant-rich, vitamin and mineral loaded portion of the egg. Yolks contain more than 90% of the calcium, iron, phosphorus, zinc, thiamin, B6, folate, and B12, and panthothenic acid of the egg. In addition, the yolks contain ALL of the fat soluble vitamins A, D, E, and K in the egg, as well as ALL of the essential fatty acids (EFAs). In fact, the egg whites are almost devoid of nutrition compared to the yolks. Even the protein in egg whites isn’t as powerful without the yolks to balance out the amino acid profile and make the protein more bio-available. Got it? Just eat your yolks please.

Handful of finely chopped kale (you know I love to sneak this into things)
4 shallots, finely chopped
2 big handfuls of chopped mushrooms
2 tbs chopped fresh dill
220g smoked salmon (or whatever the nearest packet size is)
8 large free range eggs, lightly whisked
1 tbs coconut oil

Heat the oil in a large frypan & add shallots & mushrooms and cook until mushrooms are almost cooked. Add eggs and kale and scramble how you like to. When the eggs are about 1/2 cooked, add smoked salmon & dill and mix through gently. Finish cooking. Eat.

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Vanilla Cinnamon Protein Mug Cake

2 02 2013

Cake for breakfast! Cake for breakfast! It’s like Christmas when mum let’s us have chocolate for breakfast…. Except I don’t feel like puking after this, nor do I get a massive sugar high and a face full of pimples. Guilt free & far more nutritious than chocolate. It is a super high protein brekkie (about 30g of protein), low in carbs and the best bit, YOU GET TO EAT CAKE FOR BREAKFAST!! You can have this for dessert, a snack or just because. Go, now, you are going to love it!

2 tbs protein powder
2 tbs almond meal
1/4 tsp baking powder
1/2 tsp vanilla powder
1/2 tsp cinnamon
1 egg (vegan sub for 2 tbs ground flax or chia seeds)
1 tsp coconut oil
1 tbs milk (I used almond milk)
Pinch stevia to taste or about a tbs honey/maple/rice syrup
Coconut cream & berries to serve

Mix everything except the coconut cream & berries in a big mug. Pop it in the microwave for about 2-3 mins. Start with 2 and check it to see if it’s done. You can definitely do this in the oven in a ramekin or muffin tin if you have the patience. I obviously do not. Tip it out of the mug into a bowl, pour over coconut cream & berries. Chow down. You are welcome.

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Squash Fritters

1 01 2013

These are super low in carbohydrates, high in protein & fibre and are designed to accompany your other brekkie foods. If you are going to have them on their own I would add some chopped ham, smoked salmon or bacon to give them a bit more of a flavour punch. I had these ones with some homemade sauerkraut of cabbage, beetroot & ginger then topped it with my Paleo Hummus. Yee ha!

1 cup squash (zucchini squash) grated & excess water squeezed out
2 tsp smoked paprika
Salt & pepper
1/4 cup flavourless whey protein (can substitute for more almond meal or coconut flour)
1/4 cup almond meal (or 1 tbs coconut flour)
3 eggs
1/2 red onion, very finely diced
Coconut oil- for cooking
OPTIONAL – 1 heaped tbs Pesto

Mix everything well in a bowl. Spoon into a hot frypan & cook like you would pancakes or fritters. Make them as big or small as you like. Top with a poached egg, smashed avocado, some bacon or smoked salmon! We also had ours with some grilled mushrooms. Haloumi would be delicious too. Use your imagination, I can’t do all the thinking for you :)

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5min 45sec Eggs

31 12 2012

So I have found ANOTHER great person to follow on instagram & Facebook. He goes by the name of The Healthy Tradie which up until now I would have considered an oxymoron. Get over, check out his stuff. You will be pleased. Anyway, he does these eggs, not just any eggs, 5min 45sec eggs and they look freaking amazing so I am getting on board.

Here’s what you do.

Place room temperature egg (prevents the egg from cracking) in a saucepan of boiling water for 5 minutes and 45 seconds. Set a timer, the master, Dane, tells me this is not a “guessing” kinda deal. Remove the egg after the time is up and sit in icy cold water for a few minutes. Gently peel the egg and it’s ready to top whatever fabulous thing you have in mind. I rolled mine in some dukka but toasted sesame seeds would be pretty delicious too.

Check out this brekkie!! Squash Fritters, smashed avocado, grilled mushrooms, amazing eggs & some smoked salmon. Best. Brekkie. Ever.

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Berry Piklets

21 12 2012

I am feeling in the “giving” mood today, must be Xmas just around the corner…. I have already posted today but thought you might like a food post too. You’re welcome.

Chia has long be touted as a superfood and can be dated back as a long term staple nutritional food to the Aztecs. Chia is a natural source of Omega-3s, antioxidants and phytonutrients and is a superior plant-based source of protein and fiber. Flaxseeds may be tiny but they are a mighty seed! They are low in carbohydrates, rich in many B group vitamins, contain loads of Omega 3’s which help reduce inflammation and are loaded with fibre.

1/3 cup chia
1/3 cup plus 2 heaped tbs ground flaxseeds (flax meal)
2 eggs
1 tsp cinnamon
Stevia to taste or maple/honey/agave/rice syrup
1 tbs nut butter or coconut butter
1 cup berries (I used frozen mixed berries)
2/3 cup milk
1 tsp Acai berry powder (optional)
Coconut oil- for cooking

Blend everything together in the food processor. Spoon into a hot frypan with coconut oil, you can make them whatever size you like, I made baby ones. Cook like a pancake. Top with organic natural yoghurt or coconut cream and some extra berries.

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Starring The Holistic Ingredient

16 12 2012

Today’s special guest is another person I discovered on Instagram (@theholisticingredient) and now religiously jump on her blog all the time. Amy’s story is a very inspiring one about how nutrition can really change your health. She has some amazing recipes on her blog The Holistic Ingredient and I am sure you will LOVE them as much as I do! Here is a bit about Amy.

I was diagnosed with CFS (Chronic Fatigue Syndrome) at the beginning of 2011 following a slow decline in health over about 20 years. This diagnosis put a swift end to an 18-year corporate recruitment career and a business I had put my heart and soul into. Yet at the same time it created the catalyst for the most monumental, amazing transformation I could ever have asked for. I am now a Reiki Practitioner and a student at the Institute of Integrative Nutrition in New York, studying to become a Health Coach. I have a BLOG where I share recipes and chat about the ‘ingredients’ that played a huge part in my recovery. I am working on a gluten/sugar/additive free recipe book I hope will be published early next year. In February I will become a Certified Practitioner of Hypnosis, NLP & EFT.

Interestingly I had always believed my diet to be really very healthy. Prior to my diagnosis I was the fruit salad queen – every morning for breakfast I’d eat fruit salad with low fat yoghurt. For lunch I’d have cans of tuna with beautiful big salads, maybe sushi. I’d have fresh fish probably 5 times a week and would incorporate tofu and other soy products. Whilst I ate a little meat there was never any skin on the chicken or fat on the lamb. In fact there were next to no saturated fats (at all) in my diet. Little did I know what that diet was doing to my body. The turning point was my diagnosis and the toxicity readings. My mercury count was so bad it didn’t rate on their scale. My body was full of heavy metals, in part as a result of my diet.

I have since learnt that (good) saturated fats combine with heavy metals and aid their removal from our bodies. I am no longer able to eat fish (for their mercury content) and I barely eat fruit (sugar content). My gluten/sugar free diet consists of organic whole foods, animal protein (including the skin on the chicken, the fat on the lamb!), nuts, seeds, good saturated fats (with a heavy leaning towards coconut oil) and dairy. And the odd berry!

My recovery relied almost solely on my diet. There were no drugs – just easily digestible food that was both nutritious and detoxifying.

Egg Salad Wrap

This is what I call the anti-bread wrap. Eggs are my very favourite protein source and I particularly love this recipe because it is so quick to make.

2 eggs
1 heaped tspn finely chopped parsley
salt & pepper
1 tspn coconut oil (or oil of choice)
¼ sliced avocado
2 or 3 chopped cherry tomatoes
1 handful of chopped mixed herbs
1 handful rocket or spinach
(or any salad selection you would prefer)

Give the 2 eggs a really good whisk and add parsley with the salt and pepper. Heat oil in a small omelette pan. Once the pan is med-hot pour in the eggy mixture and whirl it around the pan. As the edges are just drying, with your spatula drag the mixture into the centre allowing the wet egg mixture to fall to the sides. Do this around the pan until it looks almost cooked – it will take 2-3 minutes. Then flip the omelette over and cook the other side, for about 1-2 minutes. Turn onto a plate and lay along one end your chopped salad ingredients. Then very carefully roll your wrap up, cut in half and hey presto – an eggy wrap!

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Banana Cinnamon Pancakes

9 12 2012

High fibre, high iron, rich in B vitamins, potassium packed bananas are great fuel for our bodies. Many studies have also shown that adding cinnamon also helps lower the GI of high GI foods like bananas and assists in regulating blood sugar levels. They are not made on white flour so you will not feel like you have a chunk of play-doh in your guts after eating them :)

2 lge very ripe bananas, puréed
3 eggs
3/4 cup almond meal
2 tbs ground flaxseeds
2 tbs coconut flour
1 cup coconut milk (or milk of your choice)
1/2 cup flavourless protein powder
1/2 tsp baking powder
1/2 tsp baking soda
Pinch salt
1 heaped tsp cinnamon

In a food processor mix all ingredients until smooth. Spoon into a hot pan and cook like regular pancakes. These were a little more fragile to flip than usual pancakes. Not really sure why? We had some of ours with a fresh squeeze of lemon and others with some Not-Nutella . YUMMO!!

These actually look quite boring sitting on the plate but they were a taste sensation!!

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Mushroom & Kale Omlette

30 11 2012

This is super easy, super quick & completely delicious. Kale contains some very powerful antioxidants that protect our cells from free radicals. One cup of kale contains nearly 20% of the RDA of dietary fiber, which promotes regular digestion, prevents constipation, lowers blood sugar and curbs overeating. It is an awesome veggie to aid our bodies in the detoxification process and contains lads of vitamins A, K and C.

2 handfuls chopped mushrooms
2 tbs coconut cream (optional)
Pinch salt & pepper
Big handful shredded kale or spinach
3 eggs, lightly whisked
Coconut oil for cooking

Heat a bit of coconut oil in a small frypan, add mushrooms and sauté until they are about 1/2 cooked. Add coconut cream & kale, salt & pepper and mix it all around well. Once kale has wilted down, add egg mix and allow to cook through to the point where you can flip it over. Once flipped, allow to cook for a few minutes on that side and you are ready to eat.

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Brekkie Muffins

17 11 2012

So these may look a bit dodgeville but they taste amazeballs! High protein & low carb these are a perfect way to start your day or an awesome snack if you are feeling a bit peckish! You can sub the grated zucchini for some spinach if you like or even sweet potato.

Zucchini is low calorie and a great source of fibre. It is rich in vitamin A, flavonoid and poly-phenolic antioxidants such as carotenes, lutein and zeaxanthin. These compounds help scavenge harmful oxygen-derived free radicals and reactive oxygen species from the body that play a role in aging and various disease process.

Now let’s talk about eggs…. In a world full of misinformation about nutrition, most people mistakenly think that the egg yolk is the worst part of the egg, when in fact, the YOLK IS THE HEALTHIEST PART OF THE EGG! By throwing out the yolk and only eating egg whites, you’re essentially throwing out the most nutrient dense, antioxidant-rich, vitamin and mineral loaded portion of the egg. Yolks contain more than 90% of the calcium, iron, phosphorus, zinc, thiamin, B6, folate, and B12, and panthothenic acid of the egg. In addition, the yolks contain ALL of the fat soluble vitamins A, D, E, and K in the egg, as well as ALL of the essential fatty acids (EFAs). In fact, the egg whites are almost devoid of nutrition compared to the yolks. Even the protein in egg whites isn’t as powerful without the yolks to balance out the amino acid profile and make the protein more bio-available.

150g smoked salmon, ham, bacon or turkey
1 grated zucchini
8-10 eggs

Preheat your oven to 200C. In your cupcake moulds place a piece of “meat” across the bottom to line the mould, it is better if it comes up the sides of the moulds too, my pieces of salmon were too small. You really want the meat to form a “cup” around the rest of the stuff. Add grated zucchini to about half fill the mould, crack an egg on top. Pop them in the oven for 20-25 mins or until the egg is cooked. Allow to cool slightly, remove from mould, devour.

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Hulk Muffins

6 11 2012

After making the most delicious Hulk Pancakes on the weekend, I wanted something similar I could have as a snack. A savoury muffin should do the trick. Low carb, high protein and loaded with the goodness that comes from all things green, these are exactly what I was looking for! They freeze well too, so make a big batch and pop them in some zip lock bags for later on! This made about 30 cupcake size muffins. Perfect post workout or for your morning munchies.

2 cups almond meal
3/4 cup flavorless protein powder
4 eggs
Few handfuls of baby spinach or kale
1 zucchini, roughly grated
1 cup chopped broccoli
2 cups milk of your choice (dairy, almond, coconut, oat)
1 tsp baking powder
1 tsp baking soda
2 tbs coconut oil
Big handful basil or parsley, finely chopped, optional

Preheat your oven to180C. In your food processor add broccoli & spinach and blitz. Add remaining ingredients and process until completely combined. Spoon into muffin or cupcake moulds and bake for about 25 mins. All done!

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Raspberry & Coconut Overnight Oats

1 11 2012

This makes one big serve. Great way to start the day with some healthy, low GI carbs and protein. There are SO many flavor options with these but I am just going to start with this, don’t worry, there will be more…. They were too delicious to stop here. I made mine in a jar because it looks pretty but a plastic container or covered bowl will work just fine.

Oats are very low in fat & 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.

1 cup wholegrain oats
2 cups milk of your choice (almond, oat, dairy, coconut)
2 tbs shredded coconut
1 tbs flaxseeds or ground flax (optional)
1 tbs chia seeds (optional)
1 tsp cinnamon
1 heaped tbs of protein powder (optional)
Raspberries – as many as you like

Add all your dry ingredients to the container you are going to use. Pop the lid on & shake it to mixture it all up. Pour over your milk until it just starts to pool on top. Add more/less if you need to. It will get absorbed. Sprinkle top with raspberries, cover with lid and pop it in the fridge for a few hours at least, overnight is best. Now you can eat. Enjoy.

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