On the Run Paleo Mini Quiche


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.


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.



Bubba Woulfe’s Baby Pancakes


Now I’ve read the title again, I can see that this may have been a little misleading. These pancakes are FOR baby’s not made FROM babies… Awkward.

Moving on!

Life is such an intricate map of decisions which will lead you down so many different pathways that never seem to  have a final destination. From one choice made by two people looking to start a life together, we have managed to build a fantastic network and circle of amazing and awesome people.

When hubby graduated from university we knew that we wanted to live close to the beach. We chose a beach life close enough to our families in the “Big Smoke”, starting careers and meeting a whole bunch of new people who led us to meeting more people. It goes on from there through new jobs and lifestyle choices we met more and more people who, inevitably in a small town, know the same people you know. We now own two business in the community, are considered locals (we’ve been here almost 8 years!) and thrive on supporting our town and the people in it.

But it always surprises me when complete strangers who you might only see for 5-10 minutes a day become someone you can laugh with, share stories and life experiences with and watch grow their baby belly!

The newly married Mrs Woulfe is just one of the gorgeous and super nice people that work at the best coffee shop in town. G and the other staff have probably seen me in my worst mood and my best mood, but only for a few minutes at a time 😉 She always has a friendly smile for me and makes me feel like I’ve known her for years. When in fact if we total the minutes together we probably have only know each other for a matter of  months. And that’s what I love about life. Pleasant surprises around each corner, that can lead to delicious tasting pancakes #sorryaboutthesegway

You see Mrs Woulfe is pregnant with her first bub. And this baby has excellent taste buds already. Apparently “burrito”, as they call it, likes spinach and oat pancakes. Well when I saw a photo of this on Instagram I had to make these! So I paleofied them ASAP and boy, they did not disappoint. Problem is I’m not pregnant and I can’t claim my pancake intake on cravings!

Thank you for sharing the recipe with me G and letting me paleofy your crazy pregnancy cravings. I must say, taste testing these was fantastic and my kids gobbled these down. They didn’t even ask why they were green!



This makes approximately 6-8 small pancakes / pikelets

  • 3 tablespoons of raw coconut flakes
  • 1/4 cup baby spinach (get it… ‘baby’ spinach!)
  • 1 medium banana (save some slices for topping)
  • 1 whole egg
  • 1 egg white
  • 1 tsp of baking POWDER
  • 1 tsp cinnamon

Making your Baby Pancakes

  • Place all ingredients in a blender, wait for it, now blend for at least 30 seconds
  • Heat a fry pan on a low to medium heat and spray some coconut oil or rub some coconut oil on.
  • Pour your pancake mix into the desired size pancake on the heated pan.
  • Wait for the top side to bubble and then flip.
  • Cook other side or until you can’t wait any longer and need to eat these pancakes!
  • Stack on a plate and top with slice banana and some extra coconut flakes.
  • Optional extra is to drizzle wit organic grade b maple syrup or raw honey, or if you’re pregnant pickles and almond butter… ew

I have kept these in the fridge as well and used for kids snacks. Serve cold with some grassfed butter or even almond butter.




Maple Bacon Turkey Burgers

Hey! So I’ve discovered ghee. Yes I know it’s been around for yonks but I made my own the other day and to say it was amazing is very understated. I LOVE THE SMELL OF MELTING BUTTER!!! And I can’t stop cooking with it. I’m converted. Get into some ghee peeps, you’ll love it.

Life is getting hectic towards the end of the year and things are rapidly changing but you know what hasn’t changed? My love of simple meals that I can make a ton of and use for breakfast, lunch and dinner. My kids love these and I’m not just saying that. Although I do tell my son that this is what T-rex would have eaten because otherwise he turns his nose up at it before I have even put them on his plate! Apparently at 3 you can be fussy. Who knew.

Making a variation of a burger is what we do best. It means that we can buy good quality mince and create wonderful flavours that will please any taste buds. This is one that I discovered because I had a large amount of turkey mince in my freezer (it was on special!) and bacon should always be used. The maple was a bonus.

I encourage each and everyone one of you cooks to experiment with your burger patties, rissoles and meatballs. Don’t be afraid to combine flavours using spices and herbs. Always season them with salt and don’t overwork your meat because they will dry out. And another thing, you don’t need bread crumbs or an egg necessarily to make the meat stay together. If you add salt and work the meat just right the patties will be perfect!

Gobble Gobble! (that’s a turkey reference)



  • 500g Turkey Mince
  • 1/4 red onion minced / chopped super fine
  • 2 tsp garlic granules
  • 1 tsp of thyme leaves
  • 1 tsp of ground sage
  • 1/4 tsp of sea salt
  • 2 – 3 rashers of bacon diced
  • 1 tsp of olive oil, coconut oil, ghee
  • 2 tsp of maple syrup

Makin’ your Bacon Turkey Burgers

Preheat oven to 180 degrees celsius. Line a baking tray with baking paper.

Combine mince, onion, spices and seasonings in a bowl. Mix with your hands to combine well and set aside.

In a fry pan over medium to high heat, melt the oil and then add the bacon. Fry the bacon until slightly brown and then and the maple syrup. Fry for a minute or two. Then remove from heat and let cool slightly.

Add bacon to turkey mince and mix in well.

Take a small handful or palm size of mince and form into a patty. Place on the lined baking tray.

Once all patties have been placed on to the tray, place the tray in the pre-heated oven and cook for 15- minutes. Rest for a few minutes before serving.

Serve with salad and sweet potato fries and guacamole.




Mile High Egg And Mushroom Roulade with Buttered Baby Spinach

Well I’m back. If you didn’t know where I’d gone I went to Germany with my little family for my brother’s wedding. We were gone for about a month and we got to visit Berlin, Pirna, Dresden, Munich, Füssen, Legoland and we even popped over the border to Prague. Such a diverse country rich with history, new beginnings, beautiful landscapes and monuments that I never thought I would get to see. We are very grateful to have been able to travel to Germany and the wedding was just spectacular.

However, on the advice of Elsa, I “let it go” and was not 100% paleo on our vacay.


I refuse to carry guilt about this as I will probably never get the chance to go back and I had a ball and made so many memories with my hubby and kids. Laughter, fun, love, celebration and reckless abandonment of all reasonable nutritional choices was what this trip was all about!

Now, this little simple yet fancy looking breakfast recipe was “inspired” (if you can be inspired by airport food) by a meal I had at some ungodly hour in the morning/night in the airline lounge at the airport. It was about as paleo as I could get. Yet for you lovelies I turned this into a total paleo/primal meal. You’re welcome 😉

I made this for one person (me), so if you are going to make it for more than one person you will need to up the quantities.


  • 2 eggs whisked
  • 1 dash of almond milk whisked in with the eggs
  • 4 tsp of organic grassfed unsalted butter separated into 1 tsp portions (can use ghee/coconut oil for Whole30)
  • 1/4 cup of swiss brown mushrooms diced
  • 1 tbsp of coconut milk
  • 1 cup of baby spinach
  • salt and pepper to season

Roulading, Mushrooming and Buttering

  • Heat a low to medium sized fry pan on a medium heat. Add 1 tsp of butter (can use ghee/coconut oil)
  • Pour in the whisked egg and almond milk mixture and spread evenly in the pan.
  • Cook the egg mixture until firm on top but be careful not to burn the bottom.
  • Meanwhile, in a small saucepan heat 1 tsp of butter on a medium heat and add the mushrooms. Stir to coat and cook for a few minutes until slightly softened.
  • Once the mushrooms are softened add the coconut milk and stir. Season with salt and pepper.
  • In a smaller pan heat 2 tsps of butter and add the spinach. Toss to coat and cook until wilted. Season to taste.
  • Remove egg wrap from pan and place on a flat surface (chopping board).
  • Spread the mushroom mix evenly over the wrap.
  • Carefully roll the egg wrap into a log shape.
  • Place on a plate and cut into even sections.
  • Place the buttered spinach on the plate.

As they say in the airline industry

“Thank you for cooking with Paleo Kitty. We hope you had a pleasant experience and on behalf of all the crew here at Paleo Kitty, please enjoy your meal.”




Holy Moly it’s the Whole30

Let’s just get this out of the way first… I am so sorry I have been an absent blogger! First of all I have had troubles with my internet speed for years. I have been through so many customer service calls, tech calls and new modems etc but nothing ever bloody worked! FInally the internet service provider sent out a technician. Turns out there was water in the tunnels that the lines were in and the tree outside on council land decided it’s roots needed to get to that water and strangle 150 phone lines whilst doing it. The technician said it’s been like that for about 30 years. WOW. Anyhoo I have my internet back now and it’s full speed ahead! (Pun intended)

Then I had my daughter’s first birthday and my best friend’s wedding one weekend after the other. The wedding was held at my house and we only started planning it 9 weeks ago. Best wedding I’ve been too. Full of love and laughter and it was just like a pinterest board came out of my laptop and into my backyard. I am so happy for them and that we were able to open our home up for their amazing day.

NEXT! Ok so now our CrossFit box CrossFit Iron Lion has started a Whole30 challenge. So it’s full speed into prepping, cooking and clean clean eating for the next 30 days. As a way to help those people who have never done a Whole30 or Lifestyle and Food Challenge I was asked to post a Whole30 recipe for each week. There are so many resources and blogs out there with Whole30 recipes I will be referencing some of those over the next few weeks. If you’ve never heard of the Whole30 and think I’m losing my mind, check out the website and have a read. It’s a fantastic way to restart your body mentally and physically.

Ok so I think one of the best recipes I have come across that is Whole30 approved is Michelle Tam from Nom Nom Paleo’s Slow Cooker Kalua Pig. It is by far the most delicious pulled pork I have ever had… hands down.

This is a great “emergency” protein and you can freeze it in portions so that you can grab and go. The best thing is it is so versatile,  you can have it with eggs, salad, veggies, or just dunk your head in the slow cooker and EAT IT ALL!!!!! Actually don’t do that. Sorry I get a bit carried away when it comes to pulled pork.

What you will need

  • Nice big Pork Shoulder/Neck bone removed. I go to my butcher for this. Probably about 2-2.5kg in size.
  • 5 garlic cloves
  • Red Hawaiian Sea Salt – available at Paleo Cafe. Otherwise use Sea Salt
  • Whole30 approved bacon rashers or as organic/nitrate free as you can get it
  • 5 peeled garlic cloves

Slow Cooking

  • Poke the garlic cloves into the meat
  • Then rub the meat liberally with the salt. Usually a few tablespoons
  • Then with some bacon rashers, line the bottom of your slow cooker. Usually 4-5 rashers
  • Then place the pork cut on top of the bacon, put the lid on and turn on the slow cooker to low
  • Cook for 16 hours

There is no need to add any liquid

  • Once the pork has finished cooking, remove and shred with two forks. You can season the pork with a bit of the leftover liquid from the slow cooker if you need to.

I made this a few weeks ago with Michelle’s pineapple salsa. It was to die for!

kalua pig

Here is Michelle’s original link to the Slow Cooker Kalua Pig recipe.







Hashtag #breakfastmuffin

It’s getting colder in our part of the world, and by cold I mean, we can no longer wear thongs on our feet and short shorts without getting goosebumps. But whatever, we love the 3 weeks out of 52 each year where we can wear a hoodie, trackies and a beanie. Don’t forget the ugg boots too. Around this time of year I get inherently lazy with most things and I would rather be sitting out by the beach in the gorgeous winter sun reading, falling asleep accidentally hitting myself in the head with my kindle and inadvertently saving myself from drowning in my own drool.  Sounds like heaven to me!

This little ray of sunshine is a quick and easy recipe to make something that you can grab on the go or sit down and eat like proper human beings. Also great one for the kids too.

This is a ‘hash’ breakfast muffin… not that kind of hash.

Hash Ingedients

  • 2 stems of kale – leaves removed and finely chopped or processed
  • 1/2 cup of grated sweet potato
  • 1/2 a small red onion diced
  • 3/4 cup bacon diced.
  • 1 tsp garlic granules
  • 1/2 tbsp olive oil
  • salt to season

Muffin Ingredients

  • 8-10 eggs whisked (I used 12 and had egg mix leftover so make a judgement call when filling your muffin cases)


Preheat your oven to 180 degrees Celsius. Line your muffin tray with silicon muffin cases.

Whisk your eggs in a jug or bowl that can be used to pour easily. Set aside.

Heat a fry pan on a medium heat and put your olive oil in there. Add the onions and sautee until soft. Then add the sweet potato. Cook the sweet potato until just soft and then add the kale and garlic granules. Sautee until Kale has softened and season with salt and pepper.

Remove sweet potato hash from the pan and set aside to cool slightly.

Then cook the bacon until just turning brown in the same pan. Put in the same bowl as the hash mix together and let cool.

Fill the muffin cases about 1/2 way to the top with egg mix. Then spoon in a heaped tablespoon of the hash mix into each muffin case. If you have any leftover egg mix top up the muffins.


Place in the oven for 25-30 minutes. They will rise but once cooled will sink again.

These are da bomb and are so yummy. My son refused to eat anything else but these muffins for dinner… not bad eh?


Nice, Berry Smooth…

“Can I just say something crazy?”

“I love crazy!”

Right there, that’s when Ana should have known Hans was not genuine. No man “loves crazy”, especially when it’s coming from a woman and you’ve only just met. Have no idea what I’m talking about? Watch Frozen it’s worth melting for…

Anyway, my crazy is that sometimes I don’t feel like eggs for breakfast… yep, weird I know. So sometimes when we are living on the wild side (or we just don’t have any eggs in the fridge) we have a breakfast smoothie.

This is for a mixed berry smoothie but you can basically add anything you like into a blender and call it a smoothie. Maybe don’t add bacon… or maybe you could???

Berry good, lets get into it


  • 1 cup of almond milk
  • 1 cup of frozen raspberries
  • 1/4 cup of frozen blueberries
  • 1 scoop of preferred protein powder (but if you do have eggs in the fridge you can put one egg in instead)
  • 1 tsp of almond butter
  • 1/2 pear/apple


  • Place all ingredients into the blender,
  • Put lid on (very important)
  • and blend

Serve in a tall glass or jar if you’re fancy. Sprinkle some shredded coconut on top too!

If you have a greens powder (we use vital greens) add a couple of teaspoons of that into your smoothie to increase your vitamin intake for the day.





Sweet Potato Burger Buns

Need a burger night but don’t want to fill up on the bun? Yeah I know how that goes. Well this is a simple substitute for a bun. NO bun all burger. WINNING!

Also this is totally legit. My husband picked up the burger like a real burger and it didn’t fall apart. WORD!

Although there is a rule that once you pick up a burger with both hands you can’t put it down and no one is allowed to ask you to do anything like pass the salt. TRUE STORY!


  • 1 medium to large sweet potato – spiralised
  • 1 egg lightly whisked
  • 1 tbsp coconut flour
  • coconut oil

Making your Buns

First spiralise your sweet potato, then put into a bowl. Mix in the egg and coconut flour.

Heat up some coconut oil in a fry pan (a couple of tablespoons) on a medium to high heat.

Grab a good handful of sweet potato and arrange in a pattie like shape in the pan. Cook for a few minutes on each side or until cooked together.


Drain on some paper towel. Repeat for multiple “buns”.

Place one “bun” on a plate and stack with burger pattie, guacamole, mustard, cucumber, lettuce and whatever else you like. Top with another “bun” and bob’s your uncle. Well John is my uncle but I’m sure Bob is just as good as uncle as any!




That’s a wrap!

Breakfast on the go when you’re paleo can often be tricky as cooking bacon and eggs and then trying to eat in the car on the way to the box can be a tad messy! I happened across this breakfast wrap purely by accident when I was making my usual scrambled eggs and bacon with a side of avocado. I may have been sidetracked and forgotten about my eggs and scrambling them. I ended up with a pan sized egg pancake.
Never to turn away from a challenge (ha!) I discovered I could still use this pancake thing to wrap my deliciously cooked bacon and my perfectly ripe avocado up and shovel it in my mouth. Voila! Breakfast wrap!

  • 2-3 eggs (more if you like but you’ll need a bigger fry pan)
  • 1-2 cooked bacon rashers
  • 1/4 to 1/2 an avocado
  • Crack eggs into a bowl and whisk with a fork until nice and creamy. Pour eggs into a small to medium fry pan (make sure it’s a good non-stick one) and place on low to medium heat. Walk away for 5-7 minutes, yep just walk away!

    When egg wrap is cooked and seems fairly solid, slide off pan onto a plate. Assemble bacon and chopped avo or avo spread and fold the wrap over the contents. It’s that simple!


    Baking Your Bacon

    Crispy bacon is the best thing in the world. Paired with perfect eggs makes for an excellent start to the day. I bet you’re still cooking your bacon in a fry pan though, am I right? Unevenly cooked bacon with some crispy bits, some under cooked bits and that chewiness that just seems to make eating bacon a messy affair is downright disappointing. Well I have perfected the art of crispy bacon and have actually managed to teach my husband something new (he was a big fry pan believer). Now if you prefer soggy bacon then please don’t try this. The key to crispy bacon is all in the even cooking and of course letting the bacon use its own beautiful fat to cook in. My tip is to forget the pan and start using the grill. Also the better quality bacon the better tasting and crispness (we get ours from our local butcher who has organic, no added yuckies bacon)

    1. Preheat your oven grill to 180 degrees celsius

    2. Line a baking tray with aluminium foil

    3. Lay the strips of bacon flat on the tray, careful not to overload the tray with bacon

    4. Place the bacon filled tray under the grill for anywhere between 15-20 minutes (depending on the ferocity of your grill)

    We like crispy bacon where the rind has turned into crackling pretty much. If you don’t like the rind crunchy go closer to 12-15 minutes. Be mindful of your bacon and set a timer so you don’t forget about it and grill it into charcoal.

    5. Once the bacon has been cooked you can dab it with paper towel to get rid of the excess fat. VOILA! Crispy bacon.

    TIP: If you like you can use the excess bacon fat in the tray to cook your scrambled eggs in or mushrooms with some onions and herbs. YUMMO!

    Crispy Bacon is great as a side with eggs but you can add it to soooooooo many things. Once you go bacon you won’t go back.