Apple Crumble, Paleo Style

After physically suffering through a 12km trail run with my ridiculously talented friend. I was reminded by my body why I eat paleo...
Let's go back a few hours and oh there it is.  The pizza I talked myself into despite my dairy and gluten allergy!

So tonight after making a simple yet delicious lamb stew with the leftovers of a roast I thought it was about time to create a paleo dessert that can also double as breakfast from an all time kiwi favourite.

The smell coming out of my kitchen was enough for me to take the first attempt of this recipe and blog it.  Childhood smells of homemade muesli and hot honey!!

SCRIPT
1 bag of green apples - peeled, cored, sliced
1/2 cup coconut
1/2 cup pumpkin seeds
1/2 cup sunflower seeds
1/2 cup almond flour - make it yourself by blending up your almonds
1/2t cinnamon
1/2t ground ginger
1/2t vanilla
2T local manuka or bush honey - pure maple syrup will probably work too
*optional 1T coconut oil or butter - your choice if you can't find any ghee

METHOD
 Heat oven to 180 degrees Celsius
 Add sliced apples to a saucepan with a tablespoon of water and boil until soft
 Blend the seeds until an even texture
 Melt honey till it pours easily
 Stir cinnamon, ginger, coconut, almond flour, seeds, vanilla and honey together until they form a slightly clumpy granola texture
 (this is where you would add your oil or butter if you need it)
 Put stewed apples into an oven proof dish and sprinkle the crumble mixture on top
 Cook for about 20 minutes or until golden brown.

NOTES
Add a touch of honey to the apples while stewing if you are worried about them not being sweet enough.
All measurements are for a large pie/casserole dish


Enjoy responsibly with Coconut Ice Cream!!!
Try this awesome New Zealand dairy free coconut based ice cream brand
http://niceblocks.co.nz/nice-cream/

Amaze-balls! They taste naughty but they're not!

One of my best friends Pocahontas shared this awesome cheap to make and easy recipe with me yesterday and I knew instantly it would be a new regular appearance in my paleo lifestyle and a favourite with my friends.

Tasting like it's made out of naughty things it appears to be a sweet treat but it's not!  Well it is a sweet treat but it's got only seed fats and nothing naughty in it.

SCRIPT

* 1/2 cup raw sunflower seeds

* 1/2 cup raw pumpkin seeds

* 3/4 cup desiccated coconut

* pinch of salt

* 8 fresh medjool dates

* 1/3 cup unsweetened cocoa

* 1/4 cup water

* 1/2 cup crushed nuts for rolling them in either pecans, walnuts, pistachio

*I crushed up a Whittakers dark, mint chocolate finger and rolled them in that also

METHOD

* add seeds, coconut, coca and salt to a blender/food processor and blend till very fine and even.  

* add chopped and seeded fresh dates and blend until combined and also fine 

* pour in water and blend until mixture comes together

* roll out the mixture into balls of your own size choosing 

* roll them in crushed nuts

* refrigerate

* store them in the freezer to keep them fresh

NOTES

* Play with changing the quantities to make more!  Try adding ground ginger, cinnamon, fresh mint, other ground up nuts, apricots or even dried berries!

source: slightly adapted from Dr Libby’s book The Real Food Chef. 

Homemade Almond Butter

Because my trainer 

(look for Lee Bennett Fitness on Facebook) 

suggested I change from peanut butter to almond butter in my snacks I started looking at this magical new spread.

I then decided to change my eating lifestyle and go Paleo and here is some info on why peanuts and beans are not recommended. 

http://paleodietlifestyle.com/beans-and-legumes/

It is easily available to buy at all supermarkets I've visited in America and in the organic or health food sections at most in New Zealand, but it is usually stupidly expensive!

and because I can't help myself I decided I wanted to make my own.

SCRIPT, METHOD and NOTES all in one 

-Use raw or roasted, salted whole almonds

-Choose how much you want to make and what size blender or food processor you have

-2 hand fulls of nuts makes just over a 1/4 cup of almond butter

-Put almonds into the blender/processor and go for it.!

-processor with S blade works best

-If you stop when the almonds resemble almond flour/meal you can use it for baking!

-Continue until it clumps together

-scrape down the sides regularly and keep blending 

-the longer you blend the more oil the almonds release naturally

-blend until your desired texture is realised 

-to get it really smooth with all the natural oils beaten out it'll take around 10-12 minutes

-I don't see the need to add any oils, salt or sugar but some people add those things and maple syrup, honey or cocoa nibs.  

-If you live in New Zealand look at ordering bulk nuts at www.nutsonline.co.nz

Paleo Dan Bars

A day after arriving in Colorado I felt inspired to get back in to my paleo cooking and training schedule and while planning a trip to climb some peaks in the Rockies I realised I was going to need my trusty go to bar.

This is my go to survivor food! I make a batch every week for on the go breakfast especially when hiking. It's great as a sugar craving snack or just snack in general.  I even sometimes break it all up and use it as granola/muesli.

For those of you on a clean eating challenge here is your paleo snack bar, non cheat food that tastes like cheat food.

It's gluten and dairy free and if you want to take out the eggs it's vegan too.
See notes bellow for endless variations.


SCRIPT

1C Almonds halved
1/2 C Pecans chopped
1/2 C Walnuts chopped
1/4 C pumpkin seeds
1/4 C sunflower seeds
1C Coconut flake, shredded or desiccated
1C Dried Cranberries
2 eggs
3T unsweetened apple sauce
1/4 C 72% Dark chocolate pieces or cocoa nibs
1/4t ground cinnamon
1/4t ground ginger

METHOD

-Preheat oven to 360f or 180c
-Put all ingredients into a large bowl and stir together until well combined
-line a slice tin or baking tray at least 1 inch in height with baking paper
-press mix firmly into chosen tray and place in the oven
-cook for 10-15 minutes or until desired texture
-slice up into squares and refrigerate in an air tight container

           

NOTES

This recipe has endless variations...

-add seeds such as chia and sesame seeds as an extra binding agent
-use other dried fruit such as dried apricots, blueberries etc
-for lower cholesterol and fat use egg whites instead of whole eggs
-make it vegan and blend up some almonds to make almond flour and add 1/2 C and a dash or two of water to help bind it
-Protein load it for pre/post workout with 1-2 scoops of chocolate or vanilla protein powder
-Try a Tablespoon of almond butter mixed in as a binding agent
-Play with quantities to make more or less bars

Play with your favourite nuts, fruit and seeds and see what you come up with.  I'm so curious to what people will do with this since every time I make it it's a whole new bar.


*For those of you with questions about Dark Chocolate and Cocoa nibs being Paleo check out what this guy has to say and decide for yourself.
http://paleodietlifestyle.com/chocolate-coffee-alcohol/

The Much anticipated "Lee's Lemonade Cheesecake Recipe"

The most refreshing, light, zesty and lovable cheesecake you will ever try!

This recipe has been in my back pocket through three continents creating fans all over the world.  Before I give it to you I want to tell you the little story I share when people declare their undying love for it after first bite...

Lee and I are Meatists, Food lover extraordinaire's, Fighters, Action film fanatics, and Gym Junkies.  I put the beginning of our friendship down to the sharing of this recipe (and our mutual love of meat)
Lee is an ex Body Building Champ, Personal Trainer and Actor and he has his own cheesecake recipe!
I found the combination of personal trainer with cheesecake recipe so bizarre I had to try it.

Many people the world over want to thank you Lee for this beautifully quick and simple recipe with an extraordinary taste.

 









SCRIPT:
500g Mascarpone Cheese (It's more like thick cream than cream cheese)
200g Gingernut biscuits or your countries equivalent (the ginger is a great addition or you can use digestives)
50g butter - melted (add more if needed)
2 limes - zest and juice
2 lemons - zest and juice
50g icing sugar (confectioners or powder sugar)
1 block white chocolate (approx 200g) - chopped into small chunks


METHOD:
with baking paper line the base and sides of a small/medium cake tin or muffin tin for individual cheesecakes

Blend or crush biscuits till the texture of fine breadcrumbs, add the melted butter.  Firmly and evenly press the base into the bottom of your chosen tin.  Refrigerate.

Add the Mascarpone and white chocolate to a bowl, sift in the icing sugar, add the zest and all the juice from the lemons and limes, stir until well combined and smooth (apart from the obvious chocolate chunks)

Spread all the cheesecake filling over the biscuit base and refrigerate for an hour.

It is the perfect after dinner dessert as it's so light and pallet cleansing!

* If you want to use a larger tin or find there isn't enough filling, double the whole thing!
* This cheesecake never sets very firm so don't expect to be able to remove it or serve it cleanly.
* For decorating suggestions I grate white chocolate on the top or cover it in shredded coconut.





Warning! This recipe has been known to convert cheesecake haters.

BBBeautiful Banana Cake with Chocolate Fudge Frosting

The most amazing banana cake recipe I have ever personally tasted.

I am a self confessed Banana hater.  I tell people I have a self inflicted allergy that comes from my mother trying to feed me my paracetamol crushed into bananas as a child.
Either way I gag at the smell and taste of bananas except strange enough when they are in baking...
I have only recently been able to peel and mash the old mushy brown bananas myself without gagging.

This recipe has turned me into somewhat of a banana baking enthusiast.  I don't know if banana cake is really a New Zealand thing but it is always adored by Kiwi's. This recipe was initiated into my repertoire after my NZ born Martial Arts instructor and close friend in London requested banana cake for his 30th birthday.
While baking it I noted that the raw mixture (before adding the raw banana) was delicious not to mention the absolutely mouth watering fudge frosting.!
After baby sitting it on the London Underground all the way to the club I witnessed it being devoured in approximately 5 minutes and vowed to make it again within the month just to be sure it really was that good.

It is moist, flavour filled and covered in the most delicious chocolate fudge frosting.

SCRIPT

2C Flour

1 1/2t baking soda

1/2t cinnamon

1/4t salt

1C Sugar

1C softened butter

2 Eggs

1t vanilla

1/2c buttermilk

(1/2T lemon J or white vinegar add 1/2C milk stand for 5 mins)

1C mashed banana

CHOCOLATE FUDGE FROSTING

1Cup Sugar

1/2Cup Cocoa

1/2Cup milk

1/4Cup Butter

2T Maple  Syrup

1 - 1  1/2Cup icing sugar

1t vanilla

METHOD 

Mix flour, baking soda, cinnamon, salt - set aside

Large bowl - beat 1C sugar & 1C butter with mixer until light and fluffy.

Beat in eggs and 1t vanilla.

Gradually beat in flour mix alternately with buttermilk until smooth.

Stir in bananas

Pour into pan cook for 30-35mins on 180degrees C

Cool for 1 hour before frosting

FROSTING

In a saucepan - Mix sugar and cocoa

Stir in milk 1/4c butter and maple syrup

Heat to boiling

Stir frequently

Boil for 3 mins stirring occasionally

Remove from heat

Sift and beat in powdered sugar and vanilla with a spoon until smooth and spreadable.

Please Enjoy responsibly!

Try not to do what I did and find yourself on the floor covered in fudge icing having a chocolate conniption.  

Pre-workout breakfast Chocolate Protein Pancakes

I am used to having boys demand food of me. I have three brothers.
So having my Rugby player friend bring over a recipe for me to make for him was nothing out of the ordinary.
Turns out it's a winner and I blogged it immediately! Tasty, filling and perfect for my training diet.
This recipe is for people who are training hard and adding protein to everything they consume. 

Perfect for an epic breakfast as they take 5 mins to make. 

SCRIPT

2-4 egg whites (approx 5g protein per egg white)
1/2C oats (if you have whole grain oats blend them for a few seconds)
1 scoop of chocolate protein powder
Handful of berries (full of antioxidants)
Natural honey (New Zealand Manuka honey is full of good stuff)

METHOD

Whisk egg whites with a fork till combined, add oats and protein powder
Mix until well combined. 
Put spoonfuls in your non-stick frying pan and cook on a medium temperature. 
They don't take long and you should be able to flip them easily. 


Makes 3 hotcakes, serve with berries (or add berries to mixture) and drizzle a teaspoon of honey over top. 
Also you could add vanilla essence and/or a sprinkle of cinnamon to the mixture but they really don't need it. 

Some advice and info from the recipes source: 
Eat them before the gym in the morning as they are full of (good) complex carbohydrates which are an amazing source of energy, as well as protein for muscle repair.  These pancakes are very high in fibre.  Protein pancakes are an ideal choice for breakfast, not only are they very healthy, but they are very tasty.  

390 calories9 g fat
34 g carbs(good carbs)
43 g protein

http://www.muscleprodigy.com/amer-the-hammer-s-protein-pancakes-arcl-1244.html