Too Easy Tuna Salad


It’s that time again at CrossFit Iron Lion! We are in the midst of another Whole30 Challenge at the gym and the guys are doing great. Some have had a rocky start but it’s been amazing to watch people commit themselves to the 30 days and to make some huge changes in their lives.

For me, I love a reset and this time around the Whole30 food is easy as I eat like this majority of the time. I do miss the paleo treats and a bit of honey in my tea though. The hardest part for me is sleep. I can’t seem to get more than 5-6 hours sleep a night. And that’s not always unbroken. I feel like most days I can tough it through but others are just dragging until I can lie horizontally again.

I can blame the kids,the dog, the husband, work, technology and the sun coming up earlier. But I really think I need to unload more. I have too much going on in my little headspace and I can’t seem to get it to a point where it stops listing off things I need to do or worries about this or that. My thoughts have no mute button which I feel is a major flaw in the system!

So this whole 30, (we are on day 20), has taught me so far the importance of sleep and balance. Not the “watch me fall over walking a straight line” kind of balance, but the act of managing your work, play and rest. It’s something I have to work on. And I have to try to do this with a busy schedule.

So this recipe is simple, tasty, easy to prep at the beginning of the week and you can change the ingredients to your taste. It’s the unsung hero of the pantry – Tinned Tuna.

Ingredients

  • 1 large tin of tuna in springwater (good quality tuna with no added nasties)
  • 1/3 cup Whole 30 mayonnaise
  • 2 sticks of celery diced into small pieces
  • 1/4 of red onion diced finely
  • 1/2 lemon
  • Olive oil
  • 1 Apple ( I use pink lady) diced into small pieces
  • Fresh or dried dill
  • Salt and pepper

Optional: 1/4 cup of sauerkraut – I used Peace Love and Vegetables dill sauerkraut. If you’re not on whole 30 you can dice good quality gherkins instead.

Tuna-ing the Salad

  • Drain the springwater from the tuna
  • Place the tuna in a medium bowl.
  • Add the celery, apple and onion
  • Sprinkle with dill to your taste (I use about 1/2 teaspoon of dried dill)
  • Drizzle with a little olive oil and squeeze with the juice from the lemon.
  • Add the mayo and mix thoroughly.
  • Finally mix through the sauerkraut or gherkins if you’re not on whole30.
  • Season with sat and pepper.

Serve on some crispy cos lettuce leaves for an easy whole30 meal!

I Sweet Potato Bake It Off, Bake it Off

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It’s funny isn’t it, the way we place so much pressure on ourselves to achieve and do big things in our lives so that we feel like we have contributed to the world. Except somehow we make it about other people and their expectations on us. We never take responsibility for our own expectations on ourselves. When in truth, the only person putting them there is you.

I have been doing a great deal of work this year on myself and exploring what it means to live authentically and without projecting my feelings and crap on to other people. It’s been a big journey which is no where near finished, but I feel I am making great progress. I have found that honesty to myself and to other people is the only way. Open communication and sharing my experiences with others has helped me form some of the closest relationships that I will ever have. I have also been able to witness other people break down their walls and cut through the bullshit to get to the core of what is holding them back in life. And for them to feel empowered to turn themselves around is truly awesome.

My work and life has become increasingly busier and busier over the last few months and whilst it is frickin’ exciting, it also gets completely chaotic. I feel like most of the time I am walking through a minefield ready to set off an IMED (Improvised Meltdown Explosive Device). It might be my 4 year old or my 2 year old that loses their shit… but to be honest, most of the time it’s me. I’m pretty good at it too.

Anyway, just recently I’ve been asking myself “what the heck am I doing all this stuff for?” “What difference am I actually making in my life and in others”. My friend sat me down with a medicinal cider and told me to stop that nonsense. It doesn’t matter how many people I reach or make a difference too, it’s the fact that I am trying to be a better person and most of all a mum to my two kids. The fact that I am leading them to live a healthy and fit lifestyle through teaching them about good choices, providing them with a safe environment to feel and be emotional. But most of all loving them. In saying that my 4 year old is sitting next to me farting like a sailor who just got let out of a submarine and can finally let go… not loving that.

Drop the body armour and let people in. Shake off those expectations and find out what makes you happy and enjoying life. Do that instead.

I made this sweet potato bake for a beautiful friend of mine whose hubby is a fly in fly out worker and she has a gorgeous new bubba. She inhaled it. Not even a leftover ;P But a happy Mum means a happy bub.

Ingredients

  • 2 medium sized sweet potatoes sliced evenly and about 2-3 mm thick.
  • 1/4 brown onion finely sliced
  • 2-3 rashers of bacon diced
  • 1/4 – 1/3 cup of coconut milk
  • garlic granules (about 2 tsps)
  • sea salt to season
  • Coconut oil to grease

Bake it 

  • Pre-heat your oven to 200 degrees celsius.
  • Grease a pyrex dish/baking (about 30cm x 20cm) with some coconut oil.
  • Overlap and layer the bottom of the tray with some of the slices of sweet potato until all the bottom of the dish is covered.

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  • Sprinkle some of the onion out and then the bacon on the sweet potato.

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  • Season with some garlic granules and salt.
  • Then take about half of the coconut milk and drizzle that over the layer. You don’t want to drown the potato bake so be sparing on the coconut milk if it’s really runny. If it’s thicker just dollop some over the layer.

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  • Repeat the process again to make a second layer.
  • Place the dish in the oven for 1 hour. In the last 15-20 minutes cover the dish with aluminium foil so the top does not burn.

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Ta Da! Sweet Potato Bake! You could always continue the layering for a larger potato bake or make it in a larger dish. Just double the recipe 🙂

Oh, So You Think You Can Sandwich Bread?

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Lately I’ve been talking out loud to whomever is in charge of this world and been asking them “where in the flamin’ heck does the day go?” I am seriously on struggle street to get everything I have on my plate completed and in some sort of orderly fashion. Something usually has to be missed or shoved to the back of the “let’s get sh*t done” line.

Honestly I think I have some sort of disorder which reduces my productivity and ability to prioritise… I believe it’s called motherhood. I can almost hear the mocking tone of life as it laughs and heckles “Oh, so you think you can have a social life, work and be a parent all whilst functioning on broken sleep?” or “It’s amusing that you think you can write a blog, study and get your chores done all in your day” “Bwahahaha! I laugh in the face of your attempted organisation tiny woman!”.

Well f*ck you weird floating voice of life! I will get stuff done, despite you making time go faster! I swear I lose an hour a day.

I just want the simple things, like being able to have a coffee/lunch date with my girly  mates guilt free or sitting down at night watching an episode of a tv series which I am already 10 years behind everybody else on (Did you know that Friends has finished???)

Despite this floundering position I find myself in, laundry will get folded even though it still sits on the kitchen table for a week before I finally put it away. Dinners may not vary from week to week but they will bloody well be delicious and healthy! And yay look at me the kids are still clothed, fed and watered! I’m doing ok… right?

So now that you think I have completely lost my marbles, I’m going to tell you that this recipe is not one of my own creations. I found it on Grass Fed Girl and I have memorised it and make it 1-2 times a week. My kids have a “sandwich” everyday in their lunch boxes with almond butter and honey on it. I use this as toast and for paleo Ruben sandwiches. It also goes down real nice slathered in ghee with a big bowl of soup. I wanted to share this one with you so that you know that I don’t always “create” original recipes and that its ok to be making the same stuff each week if your kids like it and its easy. I won’t be judging.

Dry Ingredients – place in a small bowl

  • 1 Cup of almond meal
  • 1/4 cup flaxseed meal (ground flaxseed)
  • 3 Tbsp of Coconut flour
  • 1 teaspoon of baking soda
  • 1/2 teaspoon of sea salt

Wet Ingredients – place in a large bowl 

  • 6 eggs
  • 1/4 cup melted coconut oil
  • 1 teaspoon apple cider vinegar ( I actually just use a cap full)
  • 2 tbsp organic honey

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Bread Making

Pre-Heat the oven to 180 degrees celsius.

Line a loaf tin with baking paper.

With the wet ingredients, mix with an egg beater until bubbly and light in colour.

Then slowly add the dry ingredients whilst still mixing with the egg beaters. Mix until well combined.

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Let it cool in the tin for a few minutes and then remove from tin and place on a cooling to cool all the way through.

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Then paleo sandwich away my friends!

Store in the refrigerator wrapped in aluminium foil. Can last up to a week.

 

Winter Layer Lasagne

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As I am sitting here contemplating what to write for this post I feel a sense of relief. I have not posted for a long time. Life is chaotic at the moment and I have not been dealing well with time management and balance of work and life. I used to write this blog purely out of enjoyment and love but over the last few months I have been distancing myself from Paleo Kitty. It just all seemed too hard. I thought of it as work not fun. I felt guilty for not posting more regularly and providing people like me with simple healthy meal ideas. I started telling myself that I was just another paleo blogger and no one will miss it. I felt it was a burden rather than a joy. I began to dread the blog!

But it has been this week where I have realised that I need to “let go” of a lot of things. I need to let go of things I can’t change. I need to let go of expectations of doing it all. Let go of all the “should’s and bullshit”. I don’t want to do it all, I want to do what I love. I love to eat and I love good food. I love to write and talk about stuff. I don’t need anyone to read the blog, I don’t need anyone to tell me if it’s good or bad. I need to do what brings me happiness. Stuff the laundry and the vacuuming (seriously though my floors are tiled but they look like shag pile carpet at the moment :/ ), screw the study and the bills (I’ll pay them later, I promise!) I want to post a recipe. So I am…

Here in Australia, it is our winter. Well… we had one week of winter and the rest of the time it is just basically like our spring. Still, I love to embrace Winter. I wear trackies and uggs, hoodies and beanies (these are a few of my favourite things) despite the fact it’s 25 degrees outside and I’m sweating underneath all of the clothes. Anyway winter also means it’s time for those beautiful hearty soups, stews and my favourite… lasagne!

I’ve tried ‘no pasta’ lasagne before using eggplant, sweet potato and also zucchini. Whilst they are all valid substitutes, they don’t always create that perfect lasagne with the layering and the béchamel sauce that Nonna used to make. If I did in fact have a Nonna… or was Italian at all…

So I tried and tested and combined three independent recipes and combined them to make a beautiful lasagne.

Meat Sauce Ingredients

  • 1kg of grassfed beef mince
  • 2tbsp coconut oil
  • 1/2 brown onion diced
  • 2 cloves garlic minced
  • 1/2 cup of beef stock
  • 3 tablespoons of tomato paste
  • 1 can pureed tomatoes or 1 – 1 1/2 cups pasata
  • 1 1/2 teaspoon dried oregano
  • Salt and pepper to taste

Bechamel Sauce Ingredients

  • 1/2 head of cauliflower cut into florets
  • 1 cup of coconut milk
  • 1 clove garlic minced
  • 1/4 cup stock
  • Pinch of salt
  • 2 eggs

‘Pasta’ Ingredients

This is basically the Wrap recipe that I posted a few months ago. With this recipe you can leave the spinach in or take it out. I took it out just for a more traditional lasagne look.

Making Your Lasagne

  • Pre-heat your oven to 180 degrees celsius
  • In a large fry pan melt the coconut oil and add the onion. Saute until soft then add the garlic. Cook until fragrant.
  • Then add the mince and cook until just brown.
  • Add the stock, oregano and tomato paste. Stir until combined and simmer for a few minutes. Then add the tomato puree/pasata.
  • Stir until all mixed in and turn the heat down to low and let it simmer while you make the wraps and bechamel sauce.
  • Put in a saucepan all of the ingredients (except the eggs) for the béchamel sauce. Bring to a boil and then simmer covered for 15-20 minutes.
  • Now make the wraps/”pasta” sheets
  • Set the wraps aside
  • With a stick blender or immersion blender blend the cauliflower mix and add one egg at a time. Blending thoroughly before adding the second egg.
  • Now in a rectangle baking dish, place a layer of the wraps, then smother with béchamel layer then add a layer of meat.
  • Continue this layering by adding another layer of wraps, béchamel sauce and meat. The top layer should be a layer of meat then a layer of béchamel sauce.
  • Bake in the oven for 20 minutes or until the top layer is a golden brown colour.
  • Let it cool slightly before cutting in and serving.
  • Get your winter layer on!

Leftover lasagne is delicious and after refrigerating is easy to cut and serve!

 

It’s All About That Base, ‘Bout That Base Base Dressing

If there is one thing I have learnt over the last few weeks, it’s that no one person has their “sh*t” together. And by that I mean, everyone has a story to which they usually try and hide from the outside world because they feel embarrassed, ashamed or just plain silly. But let me tell you, you are not alone there buddy! The more I talk about the stuff I go through or have been through, the more I find that people have the same issues or experiences. Talking about things releases the crap that we hold on to. It gives us a chance to “let it go”. And quite frankly there are a lot of people who need to let things go! SO, the upshot of all this is, be brave and have a chat to someone, you will probably have more in common than you think 😉

At the moment at CrossFit Iron Lion we are doing the Whole 30 again and I had the opportunity to host a Whole 30 cooking demo night. Very ambitious of me. Anyhoo I had more than 1 person turn up which was awesome! I showed the peeps how to do paleo mayo, some turkey meatballs with zoodles and a new dressing… (cue recipe)

But just quickly I have to thank one of the gym lady’s mumma for this recipe, thanks mumma K Star! xx

Base Dressing

the base dressing has a 2:1 ratio

  • 2 tbsp of Olive Oil
  • 1 tbsp coconut aminos

Combine ingredients in a jar, put the lid on (essential step), and shake until combined.

This makes enough to drizzle over meatballs and zoodles or a salad.

I have come up with a recipe for a meat marinade using this base dressing. So versatile and easy all you need is the ingredients and a protein shake container! Check out the marinade here!

All Kinds of Meat Marinade

This recipe is based on a base dressing that one of my gym friend’s mum came up with. It is so versatile you can change up the flavours to anything you like. It also works on all kinds of meat. I have used it on chicken breasts and steaks. You could even use it as a fancy salad dressing.

Marinade Ingredients 

  • 1/2 Cup of Olive Oil
  • 1/4 Cup of Coconut Aminos
  • 1 heaped tsp of finely chopped basil
  • 1 large or 2 small garlic cloves minced
  • 2 tbsp orange juice
  • zest of 1 orange

Place all ingredients in a protein shake container with one of those spiral ball thingies in it. Close the lid tightly and shake vigorously until all ingredients combined.

How to Cook Using the Marinade

Place meet in a large ziplock bag or airtight container. Pour marinade over the meat, ensure the meat is covered evenly and seal the bag/container. Let it marinate in the fridge for a couple of hours if possible.

If you are cooking chicken breast, pre-heat the oven to 180 degrees celsius and place the marinaded chicken breast into a baking dish.

Bake for 20-25 minutes or until marinade is browning and getting nice and sticky!

German “Potato” Salad

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How do you feel about goats cheese? I wasn’t super keen but I’ve recently discovered some local pasteurised goat’s cheese or Chèvre and I think I feel good about it. I have made a couple of dishes with it and actually… I’m not upset about it at all. They were quite tasty outcomes. Maybe I’ll share the recipes with you sometime if you’re keen.

I went to a local Paleo meet up group workshop just the other weekend. It’s great to have groups and events about paleo in our local area. For us Aussies it can be hard to source paleo products or information that is relative to our part of the world. But with the help of a few celebrity chefs/cooks and a lot of social media and regular media coverage, paleo is becoming more and more “accessible” in Australia. Anyhoo this workshop I went to was about how to make some paleo sweet treats. I learnt how to make jelly which is awesome because my 3 year old wants a spiderman birthday party and I can now add jelly and lollies to the party food list…. maybe even jelly shots for the adults. It’s totes paleo.

So this recipe stems from a dish that my “brova from anova mova” (or brother from another mother/brother in law) is ALWAYS asked to make for family BBQ’s. I’m not sure if it’s because people really like it or if it’s because they don’t want him to burn the meat on the BBQ… haha just kidding, not really he is a Pom who has German heritage… #uselessfacts

I have simply paleofied the dish.

You will be required to make paleo mayonnaise for this salad which is SUPER easy if you have an immersion blender or a stick blender and a tall jar with a FLAT base. Here is a link on how to make the quickest and most delicious mayo EVER! This is just a video demo of the process. I did try and make my own video but I only had two hands and the kids were yelling in the background and it was B Grade movie stuff at best. I will post my quantities and ingredients below. Just watch the video so you know what I am talking about when I say “make a paleo mayo using an immersion blender or stick blender…”

Ok so here is what I put into my mayo

Paleo Mayo Ingredients

  • 2/3 cup of light tasting olive oil (you can buy this in supermarkets)
  • 1 large organic egg
  • 1/4 tsp of garlic powder
  • 1/2 tsp of dijon mustard (get a brand that has no added sugar or nasties)
  • pinch of salt
  • 1 tsp of lemon juice/apple cider vinegar

Put all ingredients into the jar and blend as per video.

German “Potato” Salad Ingredients

  • 1 super large sweet potato or 2 medium
  • 3 hard boiled eggs cut into chunks
  • 1/4 red onion finely chopped
  • 2-3 large gherkins (get a brand that has no added nasties or sugars) chopped into small pieces
  • 2 rashers of bacon baked/cooked and chopped
  • Salt and Pepper to taste
  • 1/3 cup paleo mayo

Here’s how you do it

  • Peel and chop your sweet potato into nice even pieces.
  • Place in a saucepan and fill with room temperature water until just covered. Place onto stove top and bring to the boil.
  • Cook your bacon. You can do it in the oven or in a pan I don’t care as long as it’s cooked and a little bit crispy.
  • The sweet potato will be cooked when you stick a knife in and the potato feels just tender. Once it has reached this stage, remove from the stove top and drain the water.
  • Whilst the sweet potato is cooking you can also make your mayonnaise and hard boiled eggs if you do not have some already in the fridge.
  • Place the sweet potato in a large bowl and add the other ingredients. Mix with a large spoon or salad servers.
  • Season with salt and pepper.

This is best served a little bit warm but is also incredible served after being kept in the fridge.

Take this to a BBQ or make it as a staple for your weekly meal prep. Either way you won’t be disappointed.

Wrap Your Hands Around This

To all the mum’s and dad’s out there who make the school lunches, hats off to you I say. The rules and regulations that schools, kindergartens and daycare facilities have set for what is allowed to go in to the lunchbox has certainly changed the game. Some places have a no nut no egg policy, no plastic wrap and packaging free while others say no chocolate but anything else is ok.

This is a positive step towards good nutrition for our children at schools and I think it’s a great idea, but for a lot of parents it means staring at the empty lunchbox wondering what the heck are you going to put in there.

In my day a Nutella sandwich on white bread with a packet of pizza shapes and a frozen poppa was a good lunch day. Times have changed.

Here is the challenge for most parents: to pack a lunch that is not only adhering to the regulations but that is nutritious, delicious and let’s face it looks good so that your kids will eat it!

Challenge accepted.

Now I’ve based this recipe off of Stupid Easy Paleo’s tortilla recipe but have changed and added a few ingredients to suit the purpose. Stephanie did an awesome job of creating these tortillas and I use them all the time. I’ve also tried to keep it pretty simple so that you can make them on prep day or in a rush the night before.

What Goes ln

• 1 cup of baby spinach leaves
• 4 eggs
• 1 tbsp of coconut oil
• 4 tbsp water
• Pinch of salt
• 1/2 cup of tapioca starch/arrowroot flour
• 2 tsp of coconut flour

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Making the Wraps

• Put the spinach, eggs, oil, water, pinch of salt in the blender and blend for 45 seconds or until it looks like green liquid no bits/chunks of spinach.

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• Heat a small fry pan (20cm) on a medium heat.
• Pour the green liquid into a jug or bowl with a pouring lip and add the flours.

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• Whisk with a hand whisk until combined.
• Pour a small (less than a 1/4 cup) amount of the liquid into the pan and swirl it around until the bottom of the pan is covered.
• When the sides of the mixture start to peel away from the side then flip the wrap over and cook for a few more seconds.

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• Remove from the pan and place on a plate while you make more wraps.

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Now I did try using a larger pan to make a larger wrap and it worked. I guess depending on how big a wrap you think your child or you will eat depends on the pan you will use.

What to Wrap

This depends a lot on your child’s tastebuds and what is allowed at the school/kindy/daycare.

Here are some suggestions:

• Ham, avocado and an organic grassfed cheese
• Smoked salmon, avocado, cucumber and paleo Mayo
• Almond butter and organic honey (I’ve tried this and it was ace!)
• Almond butter and banana
• Shredded Chicken, grated carrot, beetroot and avocado
• Pulled pork, grated apple, grated cabbage and paleo Mayo (also one of my favourites!)

Try some of your own combinations or your kids favourites wrap fillers and see how you go!

Roasted Cinnamon Almond Butter

It’s happened. I’ve reached that age where I look back and think to myself, how and why did I do the things I used to do?!? I think this feeling of “ugh” stems from receiving text messages from friends (sans children) at 4am on New Years Day saying they had an awesome time camping at a 3 day music festival in the middle of stinking hot Aussie summer with no sleep and some wicked hangovers. I immediately felt sympathetically hungover and thought… “at what point does that sound like a good time?” I love my friends but, they’re crazy!

See, now I’m old. A good time for me is going to bed early, sleeping 8 hours straight through without having to get up at 2am in the morning to change my toddler’s bed sheets or soothe a crying 1 year old.  I consider a sleep in 6am and a good day when everyone eats well and sleeps well without any tantrums or injuries.

Some may think that having kids ruins your lifestyle, but to me it seems that having children has only made me prioritise what is important to me. It’s not important for me to go out every weekend, drink and then sleep through the next day. It’s not as important to me to see a certain band, movie or go shopping for the latest clothes. What’s important is the little things. I like having breakfast together on the weekends with my family. Going to the beach and making good use of our beautiful surroundings. Having a nap with the kids after lunch or seeing them play with the dog in the backyard. Those things seem to be the highlights of my life now. Yeah yeah I know… boring.

Don’t get me wrong! A night / day off every now and then is fabulous and I will never pass up that opportunity to dress in nice clothes and talk to adults… uninterrupted… without food being mushed into my face by little hands. But I’m quite happy to embrace the ebb and flow of growing older and watching my amazing little human beings flourish and grow.

However, that being said, when people always ask “are you having a third child?” and my response is, “oh heck no!” … at least not until I get some sleep, a bigger house and a new car at least (hint, hint hubby!) Actually throw in a couple of holidays as well :p

Anyhoo, I refuse to pay nearly $20 for a jar of almond butter. I love almond butter. Firstly, because it has the word butter in it (drool) and secondly because it’s really delicious to eat out of the jar with a spoon pre-workout. AND it’s bloody easy to make! Is that not like the trifecta of eating?

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What you need to make it

  • 1 to 2 packets of dry roasted almonds
  • 1/2 to 1 tsp of cinnamon

Yep. That’s it.

How to butter your nuts 

  • Preheat the oven to 180 degrees celsius
  • Get a nice big oven tray and spread the almonds evenly over the oven tray.

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  • Roast for 5 – 10 minutes (depends on how powerful your oven is) shaking the nuts around on the tray every few minutes to make sure they don’t burn.
  • Once slightly roasted let them cool for a couple of minutes and then place in your food processor.
  • Add the cinnamon when the nuts just begin to reach the paste stage. Process some more.

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  • Process the almonds until they reach the consistency of a paste/spread.
  • It will take probably 15 minutes or so to get to the paste stage.  I tend to turn off my processor every few minutes to give it a rest.

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  • The  almonds will go through several stages before reaching the the last stage. Persevere as it is totally worth it.
  • Store in a glass jar in the fridge for up to 3 weeks. Mine NEVER lasts that long 🙂

Enjoy by itself with a spoon and the jar, on some apple slices, add a dollop to your smoothie. It can be used to make satay sauces, cookies, cakes and brownies. The uses for almond butter are endless!

 

 

 

 

 

 

 

 

 

 

On the Run Paleo Mini Quiche

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Merry Christmas and a Happy New Year!

Well another festive season has been and gone and so begins the chapter of a new year. Squee!!! How exciting!

But first… I need to grinch about something.

WARNING: This blog post may offend some people, but quite frankly I hope it does so it opens your eyes and mind to the reasons why people choose not to give their kids sugar / junk food.

Over the christmas holidays there are many tempting “treats” and “sweets” out there. Yes I do succumb to these things and a glass of wine or two, maybe even a cider over this period, I’m no saint. I try to stay well behaved and this year was my best year yet I feel!  I also try very hard to get my kids to stay away from lollies, sugar, cakes, desserts and things as these tend to be everywhere you look during christmas. I mean my kids are 1 and 3, they don’t need to have all that crap anyway!

But my question is, why is it people persecute parents for actively excluding “treats” and “sweets” from their children’s diet? Why is it so hard for them to refrain from force feeding my kids sugar? I’m not being mean by not giving my kids crap food. I am being a parent. I don’t want my children to be on a sugar high and have to endure the lows of a crash an hour later. I don’t like it when they are clutching their bellies screaming that it hurts when they have had too much dairy. It’s my choice to try and give them good food that doesn’t make them feel bad or act out of character. I’m not perfect and occasionally they will have stuff that isn’t great or paleo. But for goodness sake, respect that we as parents are trying to educate them on healthy choices and show them that you don’t need to have junk to enjoy food. There is absolutely no reason to go against a parents request and give the kids junk food.

I don’t understand what people think they are giving children when they give them blue or red lollies, bowls of ice cream and cake and chocolates before nap time. You are not giving them a treat, you are giving them a ticking time bomb of crazy behaviour, upset tummies and no nutritional benefit at all. So if I say “no” to giving my kids something, please respect that I am doing it out of love for my child and their health. If you want to show them love through food, give them nutritional food that will help them to grow into healthy human beings. Better yet just give them hugs and kisses and show your love that way.

Moving On…

New Years always holds that air of new beginnings and fresh starts. I haven’t made any resolutions this year as I tend to only break them. BUT, I will be setting some personal and training goals and hope to work towards achieving them by the end of 2015. For many people, new years is also a time to reflect on where things went wrong for last years resolutions. I know several people who have vowed to become more organised and prepared with their nutrition so that they don’t resort to grabbing something unhealthy when they are in a rush.

My friend K-star who trains with me at CrossFit Iron Lion, is a beautiful, generous, kind person who is ALWAYS running to and from events, work and family. She literally sometimes runs, not kidding. Good thing she loves to run!

K-Star made these mini quiches for our athletes for a CrossFit competition late last year. They were such a convenient, fully loaded, nutritious snack that travelled well. I thought, what a bloody good idea K-Star! She won’t mind that I share the recipe for everyone to use! Right? :p

What You Need

  • Roasted Sweet Potato (I always roast several on my prep day for the week but you can find out how to do it in the Stuffed Sweet Tats recipe)
  • 8-10 eggs
  • Chopped bacon that has been semi cooked
  • Diced red onion also sauteed slightly
  • Baby spinach chopped
  • Pinch of sea salt

What You Do

  • Pre-heat your oven to 180 degrees celsius
  • Line a muffin tray with paper muffin cases (fancy ones – see picture)
  • Press a spoonful of roast sweet potato into the bottom of each muffin case
  • Lightly cook your bacon and sauté your onion
  • Place the bacon and onion on top of the sweet potato in the muffin cases
  • Place the chopped spinach on top of the bacon and onion
  • Put your eggs in a blender with the pinch of salt and blend for 15 – 20 seconds
  • Pour the egg mixture evenly into each muffin case. Don’t over fill!
  • Bake in the oven for 15-20 minutes or until egg is cooked.

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Makes 12 mini quiches

You can virtually add any ingredients to the quiches like leftover shredded chicken, smoked salmon, mushrooms, asparagus or broccoli. There is no limit to the combinations.