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!

Swimming up Stream – Salmon “Pasta” Two Ways

I saw a great saying the other day, it was “be a flamingo amongst a flock of pigeons”

I loved this for two reasons, firstly because I have a weird fascination with flamingo prints or art and secondly because I like the sentiment of the saying. To be yourself amongst a group of people all trying to be the same or conforming to an unrealistic societal expectation is a true measurement of self worth and respect. Standing tall and being proud of who you are is an amazing thing. I like to think, even though I am short and far from flamingo pink, that I have been standing tall amongst the flocks of pigeons.

It’s becoming much easier to be true to myself and to share my experiences with other people without the threat (created by myself subconsciously) of being judged. I only wish that more people and especially younger people could feel and live this way. It’s quite liberating, somewhat similar to that feeling of walking around your home completely naked and not giving a flip.

Too heavy? Sorry, onto more paleo things!

Another week of Whole30 down and I’m feeling super! Although competed in a CrossFit competition on Saturday and it was a bit trickier to keep up with 3 meals and found myself instead just having bits and pieces of my Whole30 meals over the course of the day. We did well though and had a blast as always at the comp, although I feel I should have won some sort of “above and beyond” award when I accidentally did my thrusters with an extra 5kg!

From flamingos to salmon. Lets get into these recipes shall we?


  • salmon fillets boned and skin removed (use one for each person)
  • 2 large  or 4 small to medium zucchinis
  • roasted unsalted cashews roughly chopped to sprinkle
  • salt and pepper to season

Salmon One Way 



  • fresh lemon juice
  • dried dill leaves
  • extra virgin olive oil / cocount oil to drizzle
  • garlic granules to sprinkle
  • salt to season
  • capers (in SALT or WATER for Whole30 do not use ones in brine or vinegar as not Whole30)

What to Do

Preheat your oven to 180 degrees celsius.

For each salmon fillet tear off a bit of aluminum foil and a smaller piece of baking paper. Put the baking paper on top of the aluminum foil and then place the fillet on top of the baking paper.

Drizzle the fillet with your chosen oil, drizzle some lemon juice over the top. Then sprinkle the fillet with dried dill leaves, garlic granules and capers. Season with sea salt.


Fold the edges and ends of the aluminum foil up and roll over each other to create a little parcel. Do this for each fillet and then place the parcels on a baking tray.


Put into the oven for 15 to 20 minutes depending on how well done you like you salmon.

Meanwhile make zucchini pasta using your julienne peeler or spiraliser. Place in a large bowl. Just before the salmon is done, heat up the pasta in a pan to give it a bit of warmth. DON’T over cook it as it will be too soggy.

You may also like to try sweet potato pasta or spaghetti squash as your “pasta”.

Once the salmon fillets are cooked, remove from the parcels  and break up the fillets into the pan with the “pasta” in it. Drizzle the juices from the salmon parcels and toss. Season to taste.

You could add some shredded chinese cabbage, green beans chopped or snow peas if you like.

Plate up and sprinkle with roasted cashews.

Salmon Two Way



  • salmon fillets boned and skin removed (one for each person)
  • 2 large zucchinis or 4 small to medium
  • coconut oil
  • garlic granules
  • salt and pepper to season
  • Pesto from The Besto Pesto Chicken
  • roasted cashews to sprinkle on top

What to Do

Make your pesto and set aside.

Spiralise or julienne your zucchinis (sub sweet potato etc)

In a fry pan on a medium, heat the coconut oil for as many fillets as you have.

Sprinkle onto the salmon fillets some garlic granules and season with salt.

Place the salmon fillets in the fry pan and cook turning once.

Once the fillets are cooked, remove from the pan and briefly toss your “pasta” in the pan to heat it up.

I judge the cooking time by watching the salmon fillet change colour to about half way up and then I flip it. 

In that same pan with the pasta in it to save washing up (you can use a separate bowl if you like), break up the salmon fillets and toss with the pasta and the pesto.

I also steamed some broccoli and added that in as well.

Season with salt and pepper if needed. Sprinkle with roasted cashews and serve!

Too easy salmon squeezey!













Caul It Fried Rice

I have a confession to make, since having my daughter last year in July… I haven’t watched or read the news. In fact I have stayed away from newspapers, commercial tv and internet news on purpose and I have no idea what is going on in the world unless someone tells me or posts something about it on social media. Is that bad?  Something about having little ones just made me more sensitive or “emotional” (that’s what my husband says I am), and the news is always horrible and depressing. Yet I have never felt more positive about myself and appreciative of everything I am blessed to have or do, or the beautiful people I have in my life. I like my kind of news much better…

Paleo Kitty’s breaking news: My daughter who just turned 1 can now climb… onto the couch!

See that’s pretty cool news 🙂

Back to non-child stuff.

Week 2 of CrossFit Iron Lion’s Whole30 challenge and everyone is doing so well. I personally am loving all over this food. Never again will I think of clean healthy food as monotonous or boring. It’s seriously awesome. I have never been so excited to eat my food either. But that could be because I’m on the whole30 ;p

We had a Whole30 “pot luck” and trivia night down at the box (well done Team 2), and it got me thinking about what kind of dish I could make a lot of and could change up if needed. I think fried rice is an easy dish to make and also dress it up when it wants to go out and be fancy.

Behold! Cauliflower Fried Rice – BYO Meat


  • 1 head of cauliflower cut into florets
  • 2 tbsp coconut oil
  • 1/2 brown onion diced
  • 2 cloves of garlic minced
  • diced zucchini
  • diced yellow squash
  • diced carrot
  • diced cooked bacon – whole30 approved
  • Salt and pepper to season
  • coconut aminos (approx 2tbs)

You can add any whole30 approved vegetables that you like in your fried rice. Green Beans would be great, celery, asparagus, mushrooms etc etc just check out your Whole30 guide.


I used grilled chicken that I had cooked up in my weekly cook up and tossed it in at the end, but you could use beef strips or pulled pork (always try and use pulled pork!). Whatever takes yo fancy!

Getting Your Fried Rice On

In a food processor, process your cauliflower until it is rice like size.

In a wok or electric wok or fry pan (whatever you have but make it big) heat the coconut oil on a medium to high heat. Once it’s starting to smoke add the onion and garlic. Stir constantly until fragrant.

Then add your diced vegetables and stir until just tender. Then add your riced cauliflower, bacon and coconut aminos and stir to combine. Add your extra pre-cooked meat of choice or if at all and stir in.

If you have a lid, place the lid on the pan and leave to steam for a few minutes. Don’t leave it for two long because it will end up mushy.

Season with salt and pepper and if required a dash more of coconut aminos.

Chow down on that! It’s delicious. I topped mine with raw cashews for my fat intake.