Lemon, Asparagus & Chilli Chicken Pasta

My body aches today, I have had a hell of a busy week, power-lifting, swimming, bikram yoga, CrossFit and tomorrow I have a mini CrossFit comp, 7km walk on Sunday and 4hrs worth of  Kayaking on monday and maybe some bush walking.

I'm psyched about the weekend but also want to stretch and wish I had been more committed to mobility. wah.

I'm enjoying more carbs in my diet - this week I've had 4 days over 2000 cals - such a win!

This pasta is adapted from smitten kitchen using up all my leftovers!

Makes about 4 serves

Ingredients:

• 250gm Orgran Chilli Pasta Spirals
• 600gm Chicken breast cut into small pieces
• 230gm (or one large bunch) of Asparagus cut into roughly 4 pieces each
• 70ml Coconut Milk
• 75gm Hass Avocado
• 110gm Cherry tomatoes - halved
• 10gm grated Parmesan
• Rind of 3 Lemons
• 1 tsp minced garlic
• 2 tsp Chilli Flakes
• 2 tsp ground fennel seed

Method

1. Cook your pasta till al dente (still a little firm), rinse and set aside
2. Put coconut milk, avocado, lemon rind, Parmesan and about 1/2 cup of water into a food processor or blender and whiz till smooth
3. In the same pot you cooked the pasta, rinse it out and add a little oil, once heated add your chicken and garlic, chilli and fennel and cook through
4. In a ceramic dish, place your asparagus and 3 tbsp of water and put in the microwave on high for 2 mins
5. Now add the slightly cooked asparagus, tomato and creamy sauce to the chicken, heat through for about 5-10 mins - you want the tomatoes and asparagus to keep their nice bright colours but you also want the sauce to reduce a little.
6. In a large bowl combine chicken & sauce with pasta and mix through
7. Enjoy - you can squeeze a little extra lemon juice on or grind some black pepper to taste!

Moroccan Pilaf

You know when you are having a poor week and you have to make do with whatever you have left - that's us last week.... and this week!

I've made:

- Fish cakes from 550gm leftover cooked & frozen portions of blue grenadier
- A chicken and pumpkin bake from 500gm leftover shredded chicken and half a pumpkin, 5 eggs, an eggplant and an onion AND
- a Pilaf
- We also had eggs on toast because I was determined to empty the fridge before we went shopping. Must. Buy. House.

I loved the pilaf, the other recipes are simply food to get by, and fairly uneventful and ugly.

I hate fish cakes.

Thank goodness for flexible macros hey! Also nothing is wrong with rice at night. There are no carb fairies who arrive at 6pm and convert those carbs into hip and thigh fat.

http://www.biolayne.com/ is an excellent website to check out if you are anti carb.

I had 500gm of beef left in the freezer and other random ingredients.

Ingredients:

• 1 brown onion - chopped
• 2 garlic cloves
• 2 cups cooked brown rice
• 2 tsp tumeric
• 1/2 tsp cinnamon
• 1 tsp cumin
• 4 tsp Moroccan seasoning
• pinch saffron
• 60gm sultanas
• 40 gm dried dates, chopped
• Fresh coriander 1/4 cup copped
• 2 tbsp oil
• 500ml real beef stock
• 2 carrots grated
• 2 heads of broccoli chopped up
• 2 green capsicum chopped up
• 360gm rump beef thinly sliced (this is all I had left after trimming 500gm of beef - feel free to add more and I'd probably prefer more meat !)

Method:

1. Heat oil in a large heavy based saucepan, add onion, garlic and cook until the onion softens; Add all the spices but no the fresh coriander or saffron just yet; cook until fragrant (about 30secs - 1 min)
2. Add in your vegetables and cook for about 5 mins, then add your meat and about 1/2 cup of the stock - if the pan ever gets dry just add in stock or water as you see fit - cook the meat about 80%
3. Now add the rice and dried fruit and 3/4 cup of the stock, reduce heat and cover and let simmer for about 10-15 mins (Mix everything up well)
4. Add in the saffron, and the rest of your stock, more water if you head and continue to stir and cook until the pilaf has thickened a little. 
5. It should be shiny like and delicious, stir through the fresh coriander and sprinkle with pine nuts to serve. 

Yum! 

#foreverbulking & easy portion frittata

If you follow my blog or any of my social media you will know I am trying to increase my macros.

Why do I want to eat more?

1. Food is delicious
2. My metabolism adapted to a low number and now I gain weight very easily
3. I would one day perhaps like children, my body doesn't like making eggs any more after my comps / many years of the pill / other contributing factors
4. I want to compete again one day but not have to do a ridiculous amount of cardio and diet crazily

Anyway - reverse dieting takes for-freaking-ever and I feel like I am #foreverbulking I feel enormous (I know I'm technically not), I am the heaviest I've ever been and I just want to lose some weight & lean up, however my calories are relatively low so it's not wise to do that. So I am stuck in a limbo of not eating a great deal, training hard and having nothing to show for it! 

I want to stay positive, and cheer myself on, getting stronger and what not but this week is crap, totally crapola. I apologise to anyone who comes into contact with me, I am not positive nor bubbly. I'm just pissed off and feel like Shamu in a weightlifting belt.

Anyway back to food. 

This week has been such a leftover week - I bought 30 eggs from the butcher on Friday so I made a Frittata - why 16 eggs? - 8 slices - 2 eggs per portion - genius. 

Ingredients:

• 16 eggs
• 3 tomatos diced
• 1 cup of mushrooms diced
• 1 bunch of kale roughly chopped
• 1 tsp thyme
• 1/2 teaspoon sage
• Really you could used any veges you like / have left over

Method:

1. Heat a saucepan and add a little oil /butter, add mushrooms first then tomatoes and kale & spices - cook down until mushrooms are mostly cooked and kales is wilted. Let cool
2. Crack the eggs in a large bowl and mix well
3. Add cooked veges and combine well
4. Pour into a large shallow greased dish
5. Cook at 180 degrees for 45 mins or until the centre is set. 

Cut into 8 slices - perfect macro counting times ahead!

Berry Mango Sorbet Whip

Last night I was s*** at squats. I felt like a may as well be s*** at life, it was really annoying. After completing the switching phase of Smolov I am now in the intense mesocycle and I feel like it is kicking my ass.

This is what the last 4 weeks will look like:

Week 9

• Monday – 1 x 3@ 65%, 1 x 4@ 75%, 3 x 4@ 85%, 1 x 5@ 90%
• Wednesday – 1 x 3@ 60%, 1 x 3@ 70%, 1 x 4@ 80%, 1 x 3@ 90%, 2 x 5@ 85%
• Saturday – 1 x 4@ 65%, 1 x 4@ 70%, 5 x 4@ 80%

Week 10

• Monday – 1 x 4@ 60%, 1 x 4@70%, 1 x 4@ 80%, 1 x 3@90%, 2 x 4@ 90%
• Wednesday – 1 x 3@ 65%, 1 x 3@ 75%, 1 x 3@ 85%, 3 x 3@ 90%, 1 x 3@ 95%
• Saturday – 1 x 3@ 65%, 1 x 3@ 75%, 1 x 4@ 85%, 4 x 5@ 90%

Week 11

• Monday – 1 x 3@ 60%, 1 x 3@ 70%, 1 x 3@ 80%, 5 x 5@ 90%
• Wednesday - 1 x 3@ 60%, 1 x 3@ 70%, 1 x 3@ 80%, 2 x 3@ 95%
• Saturday - 1 x 3@ 65%, 1 x 3@ 75%, 1 x 3@ 85%, 4 x 3@ 95%

Week 12

• Monday – 1 x 3@ 70%, 1 x 4@ 80%, 5 x 5@ 90%
• Wednesday – 1 x 3@ 70%, 1 x 3@ 80%, 4 x 3@ 95%
• Saturday – 1 x 3@ 75%, 1 x 4@ 90%, 3 x 4@ 80%

I am foam rolling like a dying moth on the floor my lower back is sore and I am just so cranky from Monday and Wednesday's effort. 

Anyway I'm telling myself GAINS and STRENGTH and even that failed me, I used the safety bars for my 90% lift last night and dropped it twice. 

I then got mad so I did FRAN and kicked my own butt and made my own sweat angel at fitness first. The pull up bars are like fat gripz though which was awkward - I almost fell off twice but did a weird spin jump to make it look intentional, like a midget ninja... or something.

So after dinner I wanted ice cream but we don't stock it because I would probably want it for breakfast and exhaust all macros everyday.

I made this little whip with just mango and full fat coconut milk the other day - awesome. 

Ingredients:

• 60ml unsweetened vanilla almond milk
• 80gm frozen mango
• 60gm frozen blueberries

Method

1. Blitz this all with a stick whiz - about 100 time better than store bought sorbet. 
2. Yum
3. If you have more fat macros use coconut milk - mmmmmmm

Meal Planning for $200 + Banana Pikelet Recipe

So food shopping is all well and good but steamed vegetables and grilled meat is really not that appealing week in week out. I love bulk-ish type meals where you can cook a meat dish and just add veges later, you may not like curries, but I also love them and they are surprisingly healthy when cooked right.

Pea & Bacon Soup and Home-made Rye

Also you will notice a few coconut milk recipes, I use full fat but that is just my preference, fat does not make you fat ;-)

Most recipes are paleo / gluten free / sugar free for those with restrictions, I still eat some grains and sugar and ice-cream but all in moderation I say.

What I made this week:

Friday night (Date night meal):

• Oysters Kilpatrick - http://www.taste.com.au/recipes/880/oysters+kilpatrick
• Chilli, Garlic and Prawn Spaghetti - http://www.taste.com.au/recipes/27928/garlic+chilli+prawn+pasta
• If you want to make zucchini spaghetti just use a mandolin slicer 
• http://www.kitchenwaredirect.com.au/Kitchenware/Mandolin-Slicer?gclid=CPmQv4-NsLgCFQghpQodg2YAJw
• Nutella Pizza - http://www.epicurious.com/recipes/food/views/Pizza-Dough-237338 
• Made this pizza dough and just topped with Nutella and a little banana

Friday Night / Date Night Dinner

Special Sunday Dinner:

• Sesame Crusted Beef - http://www.mindfood.com/?recipe=sesame-crusted-beef-with-ponzu-dressing-recipe 
• I used Rump Steaks, I overcooked them by a fraction but it works all the same way!
• Kohlrabi 3 ways - http://www.notquitenigella.com/2012/07/02/4fourteen-surry-hills/
• Great blog on 4/14 my Kohlrabi 3 ways wasn't quite the same as Colin's but that's ok
• Char-grilled Baby Eggplant - I just roasted over the gas stove then cut in half and grilled - Easy!
• Ice Cream... Connoisseur... http://www.connoisseuricecream.com.au/black-label-range/the-connoisseur-black-range/#caramel-honey-macadamia

Sunday Special Dinner

Weekly Meals:

• Beef Rendang - http://www.healthyhelpings.com.au/
• Michelle's cook book is a constant go-to for me!
• Gobi Masala - http://www.amazon.com/Step-Authentic-Curries-step-guide/dp/0864119542
• I think I used this cook book at home and didn't deep fry the cauliflower - Google any old recipe and I'm sure it will be similar
• Pumpkin Coconut Curry - http://paleomg.com/pumpkin-cashew-coconut-curry-coconut-rice/
• Aloo Gobi - http://paleomg.com/paleo-aloo-gobi/
• Creamy Avocado & Spinach Chicken - http://paleomg.com/creamy-avocado-spinach-chicken-pasta/
• Shredded Lamb with Ginger and Prunes - http://emmajanetrains.blogspot.com.au/2012/10/shedded-lamb-with-ginger-prunes.html
• I make this almost every week!
• Pea & Bacon Soup - http://www.mckenziesfoods.com.au/product/115/McKenzies_Dried_Peas
• I got the recipe off the pack of split peas! Only difference is I only had 100gm of bacon instead of a hamhock so I used that instead  - also I used zucchini instead of celery as I had none & I blended the whole lot, it turned out fine :-) 
• Home-made Wholemeal and Rye Bread - http://www.bbcgoodfood.com/recipes/10121/bread-in-four-easy-steps
• 300gm Wholemeal / 200gm rye Flour for this one

Weekly Meals

Treats:

• Wholemeal Banana Bread - http://thehealthyfoodie.com/2012/02/07/spelt-banana-bread-or-the-last-banana-bread-recipe-youll-ever-need/ 
• I substitute spelt for wholemeal when I have none, yoghurt for buttermilk, home-made date paste for apple sauce and normally omit walnuts and raisins as they aren't things I regularly stock - just use this recipe as a base
• Pear & Hazelnut Scrolls - 
• Original - http://www.taste.com.au/recipes/24802/sticky+apple+walnut+scrolls
• My version - http://emmajanetrains.blogspot.com.au/2012/10/wholemeal-apple-and-walnut-scrolls.html

Home-Made Rye Bread & pear and Hazelnut Scrolls

I also attempted garlic mayonnaise with my garlic shoots but over whipped it and it split - such a fail :-(

Failed Mayo

I'm away again for work this week, Tasmania won't let you take fresh fruit and vege but cooked meals are fine so I should have almost everything I need, I'm not preparing for a comp or anything I'm just sick of eating at restaurants for 11 days straight and want my own food! There is a Woolworths not far from where I am staying and I can buy extra vege if need be and have a small kitchenette in my hotel room.

This morning I cooked 4 batches/30 banana pikelets. Woo 7 1/2 pikelets for breakfast everyday! It also means that everyday I'm away I only have to zap my breakky in the microwave.

Pikelets: 4 serves, makes 30.

• 2 bananas
• 480ml Egg Whites
• 60gm Quinoa Flakes
• 2 tsp psyllium husks

Method:

1. Mix it all about with a stick whiz
2. Lightly grease a large skillet
3. Use a 1/8 measuring cup to pour batter
4. Flip when they look bubbly on top
5. Enjoy

Shopping on a Budget

Wah budget - what a crappy word.

I think I've said before I feed James and I for $200 per week, I have about 5 meals and James the same, so that's like $2.85 a meal; plus random snacks and desserts.

If you have just moved out of home the most expensive thing will be spices, cleaning things and what not to get you set up, once you have those things you kinda have the basics, (other things like oils, vinegars and Worcestershire sauce helps too.)

Anywho I got asked about what exactly you could buy for $200 a week.

So here it it is!

Meat - Peters Meats:

• 1/2 grass fed beef rump @ $21.56 (around 3 kgs)
• 2.054 kgs chicken @ $9.99/kg = $20.52
• Special, leg of lamb was $30 but on special for $20 (around 2.5kg)

(+ for spending over $50 we got a dozen bonus eggs)
Total = $62.08

Chicken, lamb and beef (+ bonus eggs)

Coles

• Fish & beef stock tetra packs 2 for $3
• Coles cannellini beans 3 x 80c
• Coles ginger crushed $2.49
• Coles chilli crushed $2.49
• Coles garlic minced $1.29
• Coles crushed tomatoes 2 x 80c
• Tcc coconut milk $1.45
• 1kg brown onions $1.20
• 1kg carrots $1.88
• Dried split peas $1.51
• Dried rosemary $1.26
• Cardamom pods $2.40
• Caraway seeds $1.39
• Pears 1.78kg @ $3.50/kg = $6.24
• Truss tomatoes 0.432kg @ $2.90/kg = $1.25
• Green beans 0.457kg @ $3/kg = $1.37
• Red capsicums 0.637kg @ $4.98/kg = $3.17
• Sweet potato 1.527kg @ $3.98/kg = $6.08
• Bananas 1.527kg @ $1.99/kg = $3.11
• Mushrooms $4.50
• Parsley bunch $2.98
• Baby spinach $3
• Birdseye chillis $0.94
• Green tea organic 60 pack $3.99
• Dry yeast $2.50
• Sandwich bags 50pack $2
• Frozen blueberries $5
• Spring onion bunch $1
• Fresh garlic $1.30
• 3 lemons $2.40
• Sugar free maple syrup (I know it's not good for me but I really like it !) $3.19
• Nutella 220gm $3.29
• Coles eggs 700gm x 2 $9
• Diced bacon $3
• Worcestershire Sauce $2

Less rewards points -$10 (using fly buys & coles credit card)
Total = $85.67

Pantry Things

Green Grocer

• Butternut pumpkin 2.095kg @ $1.99/kg = $4.17
• Cauliflower $2.99
• Purple baby round eggplants 0.530kg @ $5.99/kg = $3.17
• Kohlrabi $2.50
• Garlic shoots $0.99
• Spinach $1.49
• Swiss brown mushrooms $2.24
• Zucchini $2.99
• Pasta $1.29

Total = $24.80

Veges

Seafood

• Green banana prawns (Australian) 700gm @ $19.99/kg = $14.03
• Sydney oyster 12 for $17.99

Total = $32.02

Oyster & Prawns

Alcohol

• 1 x Pinot Gris
• 1 x dessert Chardonnay

Total = $22

Pinot Grigio & Sticky Chardonnay

So all up I spent $226.59 but that includes a 'date night meal' seeing as though I've been away for work for 10 days tonight we are having Oysters Kilpatrick, Garlic Chilli Prawn Pasta & Homemade Nutella pizza with wine.... ( what macros!? :-p)

What will I make with my ingredients ?

• 1 shredded lamb with ginger & prunes with the leg of lamb
• 1 beef rendang & gobi masala with the cauliflower
• 1 chicken & pumpkin curry
• Mexican chicken for lunches
• Steaks for dinner on Sunday
• 1 beef casserole with loads of veges
• 2 batches of wholemeal banana bread/cupcakes (no added sugar)
• A sticky pear scroll if James wants later in the week
• Maybe a frittata if we need it - can also use the lamb bones to make a soup in slow cooker if I want - James isn't a massive soup fan though !

& that should do us, obviously I spent almost $55 on our special date meal which you might not need but whilst we are saving for a home you won't get oysters kilpatrick, prawn pasta, dessert & wine for that amount at a restaurant & besides it's kind of nice to do it indoors!

You may notice I didn't buy bread or milk but I had 1kg of Greek yoghurt still in the fridge and a loaf of bread in the freezer, plus in winter oats are nice for breakky or quinoa porridge.

I don't buy coffee through the week, maybe once on the weekend out of my 'play' money, & once you get used to cooking a few things in bulk it's really quite easy. All recipes on my blog are super easy to follow and should help you get started. I work full time & train most days. Obviously some weeks you might need to go over the budget or buy household cleaning things in which case perhaps I wouldn't be splurging on Pinot ! ;-)

Shopping!

Mussels in Chilli Tomato Sauce

Does the thought of omitting recipe ingredients stress you out? I'm here to tell you food is much simpler than you think and that your omission of ingredients is neither here nor there!

Also does the thought of seafood stress you? Mussels are so easy to cook and they are budget friendly (remember I am saving for a house!)

I made this on a Wednesday in less than 30mins, I had James de-beard the mussels which sounds far worse that it actually is - I've done this before, you just grab the little 'beard' thing and pull it up and out/down sorta thing, there are plenty of you-tube videos on this!

We went to the shops and they were on special for $5/kg and New Zealand produce which is all I would buy aside from Australian produce, so I googled a few recipes and found this one from taste.com

• 2 tablespoons olive oil
• 1 brown onion, finely chopped
• 2 garlic cloves, crushed 
• 2 small red chillies, deseeded, finely chopped
• 1 tablespoon tomato paste
• 1kg tomatoes, finely chopped
• 1 lemon, rind finely grated, juiced
• 2 teaspoons caster sugar
• 1/2 cup dry white wine
• 1.5kg mussels, beards removed (see note)
• 1/2 cup flat-leaf parsley leaves, roughly chopped
• crusty bread, to serve

As you can see what I had didn't really match up but the principle is the same.

Ingredients:

• 1 tablespoon olive oil
• 1 brown onion sliced
• 2 teaspoons minced garlic
• 2 tins of diced tomato
• 2 fresh tomatoes chopped up (that's all we had )
• 3 tablespoons lemon juice
• 2 Birdseye chillis (seeds left in)
• 2 teaspoon hot flaked chilli
• 1 kg mussels - de bearded
• 3 tablespoons parsley (I just had the herb tube)
• 1/2 cup pitted kalamata olives

Method:

1. Heat oil in a large pan, with garlic, after a minute add onion, fresh and tinned tomatoes
2. Let it thicken a little and add all other ingredients except olives and mussels
3. Cook this on a medium temperature for about 15 minutes
4. Add water if you think it is too thick
5. Add mussels and olives and cover, cook for 7-10 mins shaking it a few times to coat mussels
6. Take off the heat and serve!!
7. Can serve with bread or home-made garlic bread! (Just mix a little minced garlic with butter, spread on bread and grill)

Peanut-So-Brittle Muesli Bars

So the other half of the peanuts went to my lovely work colleague who attempted peanut brittle for the first time

It was no so brittle - I always find sugar work is really temperamental - I can't say I would even attempt it!  But neither of us like food wastage and the peanuts were covered in a sugary buttery coating which realistically is the basis for most baked goods. 

So here we have another recipe not really about health but about not wasting food :-) I wouldn't normally recommend as much sugar as is in this recipe but it was already half made so just enjoy a pretty decent workout after these!

Ingredients: 

• 4 cups peanuts
• 3 cups caster sugar
• 150gm butter

(The above was ready made into a pseudo toffee)

• 2 1/2 cups quick oats
• 2 eggs
• desiccated coconut to sprinkle

Method:

1. Just melt together the sugar, butter and peanuts add about 1 cups of water in a pot on the stove, do this slowly enough so as though it doesn't burn
2. With a stick whiz, blend the mixture in the pan so it is broken up a little
3. Let the mixture cool for 5-10mins and add to the oats in a large mixing bowl
4. Combine well then add 2 beaten eggs and pour into a lined slice tin
5. Sprinkle with coconut
6. Bake at 180 degrees Celsius for 45mins.

Chewy Peanut Butter Cookies

So IIFYM macros!? Right?

These are treat time cookies, full of butter, sugar, flour and nuts. They are great, I even had one, James had a few and I shared them with work. I think home-made cooking just tastes so much better! 

At work we get mixed nuts, inevitably the peanuts are always left behind - we have heaps of them!

I decided with a girlfriend at work to take half home each and make them into something people would eat!

I made 29 cookies - I normally don't provide nutritional content but for anyone interested: 

Cals: 133

Fat: 8.6g

Carbs: 11.5g

Sugar: 5.5g

Protein: 3.3g

I only provided this because I think people exaggerate how 'bad' things are. No food is bad kidlets! ;-)

Ingredients: 

• Leftover salted peanuts (about 2 cups worth)
• 1 cup loosely packed brown sugar
• 1 egg
• 1/2 cup of butter
• 1 1/4 cups wholemeal flour
• 1 teaspoon vanilla extract
• 1 teaspoon baking soda
• 1 tablespoon full cream milk

Method:

1. Preheat your oven to 180 degrees
2. Firstly put all the peanuts in a food processor / magic bullet etc & whiz them up as much as you can - it won't be peanut butter but like tiny soft oily granules kinda?
3. Add in the butter and sugar and whiz a bit more till it's sort of creamy
4. Add in the vanilla, egg and milk - whiz a bit more
5. Lastly add in the flour & baking soda and it will become dough like - don't ask to much of your food processor like I did - mine started smoking :-/ .....
6. Line a baking tray with baking paper and bake in batches of 12 (or however many you can comfortably fit)
7. Only bake for 10-12 minutes! Do not over bake - they will not be chewy and delicious then!

Sweet Potato, Zucchini & Chocolate Muffins

I had a great weekend. Very full of homey type things, cleaning, cooking and friends. I have relaxed a little bit with a few grains and 'chocolate' chips in these muffins, I have been squatting 4 x a week + dead-lifting &  reluctantly throwing in a few met cons during the week. So slowly but surely I'm trying to raise my macros - a la Layne Norton.

These passed the ultimate test in that James has eaten about 3 of them and hasn't noticed anything suspect. I also tried them out on a girlfriend (all be it very nervously) and she didn't seem to notice too much of a difference!

These muffins are based on the healthy foodie's version ! - I just had to use (like normal) anything left in the cupboard / fridge!

Ingredients - Makes 15:

Dry Ingredients

• 2 cups wholemeal flour
• ½ cup almond meal
• 3/4 cup dark cocoa powder
• 2 tsp cinnamon
• 1 tsp baking soda
• ½ tsp baking powder
• ½ cup milk chocolate chips

Wet Ingredients

• 1/4 cup honey
• 1 cup date paste (Can easily be homemade - just soften dried dates in boiling water & whiz)
• 1 cup pure sweet potato puree
• 2 zucchini, whizzed in the food processor
• 2 large eggs
• 1 tsp pure vanilla extract
• ¼ tsp pure almond extract

To be sprinkled on muffins

• 3 tbsp finely chopped hazelnuts
• 2 tbsp milk chocolate buttons

Method:

1. Preheat oven to 180 degrees Celsius. 
2. Line muffin pan (for 15 large muffins) with muffin cup & give them a light spray of oil
3. In a small bowl mix flour, almond meal, cocoa and cinnamon, baking soda and baking powder. Mix in choc chips and set aside.
4. In a larger bowl, mix all wet ingredients together.
5. Add dry ingredients to the wet and mix with a wooden spoon
6. Divide the batter between the 15 prepared muffin cups and sprinkle chopped hazelnuts and choc-chips on top. Place muffins in the oven and bake for 45 minutes. (Oven time will vary - ideally if you poke it with a knife they will come out clean!)
7. Remove the pan from the oven and let the muffins cool in the pan for 3-5 minutes, then remove and place them on rack to cool completely.
8. Keep refrigerated in an airtight container for up to one week.

Poached Chicken

You may or may not know James and I are on a budget - saving for a house. Houses are expensive and I went $6 over the agreed budget last week and James was quick to let me know about it; as such I am going to share with you poached Chicken.

Now until 5 seconds ago I did not actually know the difference between poaching / simmering / boiling. Apparently it has to do with the temperature. As I did not know the temperature, this may in fact be just boiled chicken but I'm not a chef so I'm not really stressed.

I cook about 3kg of chicken in one go and then shred it and divide it into bags. You can do so much with it - sandwiches, add it to soups or stir-fry or whatever you would like really. This is so easy you don't really have any excuses. Chicken is about $10-$12 a kilo and the little bags are maybe $2 a box. Each sandwich I make James uses about 50gm-60gm of chicken so I make the bags in 250gm lots so I can prepare for 2 days and have it ready in the fridge. I cook about 4 chicken breasts in a pot and it takes roughly 25-30mins per lot so you can prepare a lot of meat in advance. The bigger your pot the faster your prep.

Simply pull out the frozen meat 2 nights in advance and it is ready to be used.

James and I spend about $200 a week on food - I have 6 meals a day and James 5-6, realistically that's $2.40 to $2.60 a meal. For healthy, tasty meals I think that is pretty good!

Ingredients

• 1 pot of boiling water
• As much chicken as you would like (I do 3kg batches) trimmed of all fat (leave as whole breasts / thighs)

Method

1. Once the water in boiling, simmering whatever - it will be hot and bubbly simply place your meat in the water
2. For four single breasts I would allow 25-30 mins
3. You can check the meat - simply pull it out with tongs and cut through the thickest part - if it still has pink in the middle put it back in the pot for a while - check as often as you need to be sure, I generally only need to check once but you will get a feel for it over time. 
4. Once you know the chicken is cooked let it cool and shred it.
5. Leave overnight in the fridge, and then divide up the next day!

Shredded Chicken & Chicken Straight out of the Pan

Easy Peasy Bircher Muesli

There is nothing worse when you just have a crappy day and you have no-one/nothing to blame. Yesterday was one of those days. I just felt like a little baby elephant. Time to step it up with my cardio and work like I want my goals!

How I felt yesterday - but slightly less cheerful

So you may or may not know I cook everything for James, including breakfast & the fact I decided to gym it up early meant I would not be cooking James breakky so I decided to make bircher muesli for him - this is honestly so easy you can add what ever you like - leave it overnight & it is soooooo tasty!

Ingredients: Serves 2 (large serves)

• 1 cup of oats - can be quick oats - whatever works
• 2 1/2 to 3 cups of yoghurt - or milk - apple juice whichever you have on handy (can be a combination of the 3)
• 1/4 cup desiccated coconut
• 1/4 cup crushed Brazil nuts
• 1/2 cup crushed almond
• 1/4 cup crushed walnuts
• honey/fruit to serve

Note: You can also add fruits here / grated apple(highly recommend but I used our apples in cupcakes) / sultanas - whatever you have on handy - I just had to use what was left in the cupboard - we are moving on Friday and don't have a great deal!

Method

1. Combine everything in a container - add extra milk / yoghurt is you think it is necessary
2. Seal container and put in the fridge
3. Open up the next morning and and yoghurt / honey / nuts to serve

   

   I forgot to photograph mine - so this is what it should sorta look like!

Choc Coconut Oat Slice

My weekend was reasonably good - I saw the CrossFit Regionals on Saturday and that was insane. The athleticism on display was just crazy.

Here is a sample of ONE of the workouts over the 3 days

100 wall balls is hard - let alone the rest of the workout! On Friday I did 45 one legged squats after training and thought that was tough... The amount of six packs on display was also insane - the tag line for CrossFit is the sport of fitness & it really is - these athletes are strong, flexible and fit - and really nice! The atmosphere at a meet is buzzing - everyone is so supportive.

I left the meet questioning whether I even lifted. The women took strength to a new level!

Ingredients:

• 1 cup wholemeal self raising flour
• 90g (1 cup) rolled oats 
• 70g (2/3 cup) desiccated coconut 
• 140g (2/3 cup, natvia)
• 95g (1/2 cup) cocoa
• 125g butter, melted, cooled 
• 1 egg, lightly whisked

Method:

1. Preheat oven to 180°C. Line the base of your slice pan and 2 opposite long sides with non-stick baking paper, allowing it to overhang. 
2. Combined flours, oats, coconut, natvia, cocoa in a bowl and stir to combine. Make a well in the centre and add the melted butter and egg. Use a wooden spoon to stir until well combined. Spoon mixture into prepared pan and use the back of a spoon (or hands) to smooth the surface. Really push it in the pan!
3. Bake in preheated oven for 30 minutes or until firm to the touch. Remove from oven and set aside to cool completely. Cut into squares to serve.

Hardly a Recipe - Kanga for the Time Poor & Progress!

So I got caught up with the scales on the weekend, after 4 weeks of dieting they had hardly shifted, maybe 1/2 a kilo to a kilo. I know I tell everyone else not to do this so I was being a complete hypocrite.

My coach was at a comp all weekend so without having my skins done I just started to stress a little bit about not losing body fat in due time... for September!

Anyway I took a little snapshot post training and sent it off after jumping on the scales disappointed the weight  hadn't dropped.

My coach sent back a text not to stress saying it looks like I've gained some serious muscle. (Or I am getting better at  posing lol). I then thought how about I compare comp prep 2012 to comp prep 2013. I'm about 3kg heavier on the right and I think I look great - I'm so happy with that progress in a year!!

So all in all it proves you probably shouldn't go by the scales at all - just like I said in the first place!

Also I have heard a little bit about my 'dedication' or what have you. I actually don't spend hours in the kitchen - for this past two weeks this has been my Kanga meat routine - EASY, CHEAP and EFFICIENT. Can't ask for more!

James and I are saving for a house so we have a budget to stick to for groceries (and everything else) so these little roasts are approx 1/2 the price of kanga steaks ($20 a kilo)

Ingredients:

• 1 or 2 Kanga Mini Roasts (approx $10 a kilo)
• 2 cups water

Method:

1. Take mini roast out of packet - leave string on and place in slow cooker - add as many as you would like / will fit
2. Add enough water that it's about an inch deep
3. Turn on low and leave for the day
4. Come home, remove meat from cooker (it will look a bit shrunken but don't fear it holds a lot of meat!), remove string and shred the meat, put shredded meat back into the slow cooker to absorb all the water & flavour (if you don't do this it will be dry and gross)
5. Done - told you it was hardly a recipe!

Kale, Pine Mushrooms & Green Beans with Pesto

I love the farmers market. I love strange food, local farmers and fresh produce. Last week I went on Saturday morning and got a heap of veges to take home.

I love kale, I'm not sure it is a superfood, or in fact that superfoods even exist, however it is delicious. I also stumbled upon these random mushrooms for $4 a bag and was sold. I later did some googling and realised they were called Safron Milk Cap Mushrooms, not pine mushrooms; genus issues aside they were really great to cook with, they have meaty taste and a different texture to plain button mushrooms.

Saturday is treat night so aside from ice-cream I was planning on cooking my dinner. The organic vege guy had a heap of fresh herbs & I love home-made pesto so I bought a bunch of basil too.

So the easy thing - pesto is dead easy I don't measure what I use I just go by taste. this whole going by taste things is frustrating when you are learning to cook - I used to be like what?? taste it?? how do I know!! One tablespoon or two!?

Ingredients - serves 2

• 1 bunch Kale (Main stem removed)
• Handful Green Bean (top and tailed)
• About 3 large Mushrooms in chunks
• 1 bunch Basil
• 30gms parmesan cheese
• Slosh olive oil
• Lime Juice (was out of lemons)
• Packet of pine nuts  I think they are 80gm bags?

Method

1. Whip out food processor or rocket blender - stick mixer - whatever you have!
2. Rip off all the basil leaves and put them in there, save a few for presentation if you like
3. I grated fresh parmesan in there - I'm assuming 30gms  - add more or less to your liking
4. Splash a bit of olive oil - maybe 1-2 tablespoons, and maybe a tablespoon of lemon or lime jice - whichever is handy! Also add the pine nuts!
5. Blitz it!
6. Have a wok handy and set on high, add a little oil to pan, add mushrooms first shortly followed by beans, and after they have cooked through add the kale
7. Add about 1/2 cup water to your well blitzed pesto and add to coat the veges
8. (the water just allows it to spread through)
9. Enjoy - I had mine with beef!

Spiced Pumpkin Soup

Ah I promised this ages ago - sorry. Life has been busy.

I want to take a moment to talk about my 'thick' thighs. I know right?... weird, considering I'd actually never thought about my thighs as thick or actually thought about them at all really, except for when I want to lift something heavy up or what not. I pretty much have no issues with my legs, I like them!

Twice this week I've had random comments that I think were meant to be compliments that just came off wrong. One was about how I was carrying all my extra weight well (cue comment about new thicker thighs) and the other was asking as to whether James was pumped for the slim me again.

Now it's true I have gained weight, maybe a little more than I wanted but I'm really not obese but it is all part of the competing thing. I am not going to stay below 50kg for more than a day, it's just not healthy (for me). So I ate healthily and like a normal person from October - April and yep I think I gained (not including water weight) about 7-8 kilos since comp day. And I still look fine, James hasn't left me and I am stronger & faster than ever before! (I'm also I think the heaviest I've ever been - which is why scales really don't mean that much!)

You may think why is she telling me this? It's mainly 2 reasons:

1. People will say shitty things. True, they don't always realise what they are doing, but even so you just have to laugh & move on.

2. I went to a workshop last year with Rinnah Schmid & Asher Prior and Asher's piece of advice was 'you just have to own your off season weight'. So I've tried that. If I posted comparison picture of comp prep me to ' now'  me it's not because I don't like 'now' me, I just think the change is cool & I enjoy competing! James honestly doesn't have a favourite - there's plus' and cons, I have abs and no boobs or great boobs and no abs so you win some you lose some haha

Either way, if someone has said something crappy to you this week it says way more about them than you. :-)

Enjoy this soup - it is so easy. I still have some in the freezer!

Ingredients:

• 1 whole kent pumpkin (I didn't weight it - sorry) cut into chunks, seeds & skin removed
• 1 litre vegetable stock
• 4 onions, peeled & cut in half
• 3 tsp minced garlic
• 2 tsp ground coriander
• 3 heaped tsp ground cumin (I love cumin - you can go easier on this if you like)
• pinch nutmeg
• 2 tsp freshly ground black pepper
• optional - chilli - if you would like an extra 'kick' 

Method:

1. Throw everything in that slow cooker of yours!
2. Turn on low and leave it for the day
3. Come home and take out your stick mixer - Plug it in and whiz the pumpkin onion and stock together
4. This should leave you with an awesome soup!
5. I served it with a sprig of basil just because it looked nice 

Note: As the weather is getting cooler you can change this recipe however you like it will work with ANY leftover veges, carrots, sweet potato, peas - you can throw whatever you want in there. If you want to make it more "hearty" you can add chickpeas for the last half hour to warm them through or even lentils!

Pork, Fennel and Caraway Meatballs

I had a rest day yesterday, I ate too many nuts and I had a glass of wine.

After yesterday's withdrawal from society and recuperation I feel better and little more recharged!

To be honest these meatballs were super easy but they were missing something, I think it might have been chilli? I'm not sure but please have a play around with what I've done so far and if you would like; let me know what you've added to the mix.

I watched MKR last night and got jealous of the pressure cooker they used to cook shanks. I think I want to cook shanks soon!

I'm pretty happy with my slow cooker though to be honest. I'd need to know what I could cook differently in order to make the full investment! Beans is a good start though and tomato bases to avoid BPA... I'll get there - I may be moving house so I'll wait till then!

Ok so meatballs...

Ingredients:

• 1kg free range pork mince
• 2 eggs
• 2 green apples grated
• 2 tsp fennel seeds
• 1 tsp garlic
• 1 tsp caraway seeds
• 2 cloves
• 1 tsp black peppercorns
• 3 tins diced tomatoes

Method

1. Pour diced tomatoes into your slow cooker
2. Grind all dry spices in a mortar and pestle
3. Add spices along with grated apple & garlic to mince - combine well
4. Roll into meatballs & place in the slow cooker
5. They will be tight, like meaty neighbours.
6. Set it on low for when you are at work
7. When you come home carefully remove the meatballs and drain the fat off the top of the sauce
8. I used slim pasta for the first time last night, was good!

Juli's Recipe: Crockpot Beef and Mushroom Stew

Crockpot is American for Slow Cooker.

If you want to google recipes - google crockpot to get started.

Reasons to love &/or use your slow cooker:

1. The house smells delicious. 
2. Little to no effort is required - chop & throw the ingredients in there!
3. Save your hard earned moolah $. Yes eye fillet steak is amazing but cheaper cuts can taste just as good in the slow cooker.
4. Easy Clean-Up. One pot! Hoorah!
5. Cook in Bulk - I cook whole legs of lamb at the time, and freeze portions - no excuses for take-away!
6. Your food is ready when you come home! You switch it on in the morning and dinner is waiting for you in the evening - it doesn't get more convenient. 
7. Even crappy cooks can make nice food. It's true. 

I often google other people's food blogs, I love Juli's blog her recipes are simple and she is hilarious. 

I gave her Crockpot Beef and Mushroom Stew a go - it was awesome, I didn't have onion powder & I added leek and carrots. 

So good to come home too!

The Lazy Girls Guide to Bolognese

One morning last week:

* 8am am pouring wine into slow cooker*

James: What are you doing?
Me: Lazy Bolognese

This is also for guys. I'm not discriminating but seeing as in my house I do all the cooking I went for alliteration and girls guide got the title.

Anywho I've been busy lately and normally I'd cook bolognese on the stove top but I just could not be bothered. 13.5 was due to be released and I had to get my gym and attempt c2b's then get home and did not want to start this process from the beginning.

Plus I've a well know affability for the slow cooker. Brilliance in simplicity.

Ingredients:

• 3 cans salt reduced diced tomatoes
• 1 tbsp tomato paste
• 1kg organic beef mince broken up
• About 1/2 a bottle of red wine
• 2 tbsp mixed herbs
• 3 bay leaves
• 2 brown onions segmented
• 4 large mushroom diced chunkily
• 2 tsp minced garlic

Method

• Combine everything in that slow cooker - give it a few stirs
• Turn it on low 
• Go to work or wherever you need to go
• Return home to deliciousness. 

Dark Choc Chip Banana Bread

I get so nervous letting people try my food. I like it, James rarely complains and that's all I really have to please but handing out 'healthier' versions of favourite treats makes me so nervous.

It actually takes me a while to warm up to people, I'm normally blissfully happy with James, Molly & training and then occasionally branch out to include other people in my life. I'm really chatty in my blog but in real life it takes me a while to get comfortable with people. I'm sure I'm a hermit at heart, so handing out food to near on strangers is like heart palpitation stuff.

At least if I just give you the recipe and it sucks you can curse me in private!

Anywho the sweet potato chai muffins I would say were at best a 4/10.

The sweet potato brownies just flopped - major-ley - they were bad.

But this banana bread - it was awesome. One person did say it tasted like I added fibro to the mix but I'm not sure if he was just joking.

The recipe is based on the one from the civilised caveman - with a twist!

Ingredients:

• 4 bananas mashed
• 4 eggs
• 1/2 cup nut butter (I used organic peanut)
• 4 tablespoons macadamia oil
• 1/2 cup coconut flour
• 1 tablespoon cinnamon
• 1 teaspoon baking soda
• 1 teaspoon baking powder
• Sprinkle of nutmeg
• 1/2 cup organic 85% dark chocolate 

Method:

1. Preheat your oven to 180 degrees Celsius
2. Combine your bananas, eggs, and nut butter, and grass-fed butter in a food processor and mix well 
3. Once all of your ingredients are blended, add in your coconut flour, cinnamon, baking soda, baking powder, and nutmeg and mix well
4. Whizz the chocolate in the food processors so that it is crumbly and broken down - fold into the batter
5. Grease a loaf pan
6. Pour in your batter and spread it evenly throughout
7. Place in your preheated oven and bake for 55-60 minutes or until a toothpick inserted into the center comes out clean
8. Remove from oven and flip your bread out onto a cooling rack
9. Slice and serve

Pumpkin, Pork & Apples

This is so easy, after taking my shredded Lamb, Ginger & Prunes out of the slow cooker on Tuesday morning I washed it quickly and also burnt my finger and filled it back up so dinner was ready when I got home.

After cutting another finger on Monday - having 5 tears on my hands from CrossFit and now burning my right pointing finger my hands are so terrible. As I've said before I'm lucky I have a boyfriend as I have the hands of a lumberjack !

James had complained last night that dinners were getting too late. Fair enough, anything past 8 on a weeknight is probably too late, but in my defence some days training finished at 7.30 so by the time I got home I was cooking like a mad woman to get dinner done by 8.30.

I was so smart yesterday - preparation - and *almost* complete meal in a pot - with minimal washing up - another win. I put this is the slow cooker in layers. In my head I said layers just like Shrek did.

Ingredients:

First Layer:

• 1/4 of a Kent Pumpkin - chopped into chunky cubes
• 1 cup vegetable stock
• 1 teaspoon cinnamon
• ¼ teaspoon nutmeg
• dash of celtic sea salt

For your pork

• 1 kilo lean pork
• 2 apples, peeled & sliced
• 2 red onions, thinly sliced
• 2 tablespoons macadamia oil
• 2 tablespoons raw honey
• 2 teaspoons cinnamon
• 1 teaspoon mustard powder
• salt and pepper, to taste

Method:

1. Place the pumpkin as a first layer in the slow cooker, add all other first layer ingredients
2. Place the pork on top of the pumpkin
3. Combine the oil, honey, cinnamon and mustard powder - stir into a paste and over the pork
4. Top with onions and apple
5. Let cook in slow cooker on low for however long you are at work - in my case about 10hrs. 
6. When it's cooked take out the pork from on top and place on a plate, stir up the pumpkin underneath
7. Serve in 2 layers with pumpkin on the bottom and shredded pork on top

Lamb Tagine

I love spicy food, more so than James. This was so spicy it burnt his tongue keep that in mind and perhaps halve the chilli or omit it if you don't like spicy things.

Yesterday was awesome I ran my first 7km run with under 5 mins km's (and at pretty much my heaviest body weight) and then did an ginormous hike with James and Molly then I got home & started cooking 'cause I find it relaxing. It was really relaxing until I cut my finger, that was crap; it's also the second time I've cut myself with my new knives this year. I'm extremely clumsy.

James actually bought McDonald's & then he threw it out when it was evident I was slaving away and sacrificing fingers to make a great dinner.

Traditionally tagine's should actually be cooked in a tagine. But I don't own one of those so I used Jamie Oliver's Large Pot Roast Pan on the stove top. As I said I'm a big fan of substitution so use whatever you have that is similar.

So onto the recipe.

I made a lot of spice mix, it may look like too much when you are combining the spices but it works just fine.

Ingredients:

• 1kg butterfly lamb leg - fat removed
• About 3/4 cup water
• 2 red onions cut into about 8 segments each
• 3/4 cup pitted prunes

Spice Mix

• 2 teaspoons hot paprika
• 2 teaspoons ground coriander
• 2 teaspoons ground cumin
• 2 teaspoons minced ginger
• 3 teaspoon hot chilli powder
• 1 teaspoon cinnamon
• 3 teaspoons black pepper
• 6 ground cardamom pods
• 1/2 teaspoon allspice
• 2 teaspoons celtic sea salt
• 2 tablespoons olive oil
• Grated rind and juice of 1 lemon

Method:

1. Combine all the spices into a mortar and pestle a grind them up (I had whole peppercorns and cumin seeds but use whatever is available) add the lemon juice and oil and stir around to make the spice paste
2. In the pan that is heating (hope you pre read the recipe because you should heat it first!) add about a tablespoon of oil and then the onions, cook them until then soften a little and lose the raw onion burning eyes sensation, add about 1/4 cup water and then the spice paste, add the prunes
3. Cook until fragrant (about 3-5 mins)
4. Add the lamb now and another 1/4 cup to 1/3 cup water. I wasn't specific with the water measurements, basically you always want about at least 1/2 a cm of water on the bottom of the pan -this stop things burning and keeps the meat moist and the spices paste fluid-y
5. Continue to cook the meat until you know it is cooked through and add water as you see fit. 
6. The end results is a pretty thick sauce covering the meat and it is delicious. Like most food (but especially curries) I suggest storing it in a glass dish in the fridge as it will stain Tupperware. Also - remove the cardamom pods!
7. Enjoy - let me know how you go!

Asian Pork Rib / Chops

So you may remember my boyfriend won a meat tray like 2 weeks ago if we are friends on facebook. He actually won 3 giant trays. It was full of cuts I wouldn't normally buy, I don't believe in waste so I just made do and that's how this recipe came about.

The crappier steaks made a rendang, the sausages a curry for James, the lean steak to the bbq with the lamb chops and I was left with pork chops and pork ribs.

I'm not about to discriminate, if it comes from the same animal all for one / one for all in this recipe.

The pork was a little fatty... I just cut off the visible fat that I could, I am bulking for the minute but I'm not trying to roll into my next skin fold.

This recipe is based on Juli Bauer's of her website paleomg. Mine is the slightly more available/  lazy / make do with what I have version. Also it's made in a a slow cooker. It's well documented this is my favourite appliance.

Prep time: 10 mins Cook time: 7 hours - mine did 12 hours and was slightly overcooked!
Serves: 2-3

Ingredients

• 4 pork ribs fatty outer layer / skin removed
• 2 pork chops fatty outer layer / skin removed
• 1 lime, juiced
• 3 tablespoons gluten free Worcestershire sauce
• 1 tablespoon soy sauce
• 2 tablespoons red wine vinegar
• 1 tablespoon honey
• 1 tablespoon macadamia oil
• 2 heaped teaspoons minced ginger
• 1 teaspoon ground chilli
• 4 birds eye chilli sliced
• 1 teaspoon Chinese 5 spice mix
• 1 teaspoon minced garlic

Instructions

1. Place ribs and chops in the slow cooker
2. Mix all ingredients together in a bowl, other than the ribs.
3. Pour marinade over the ribs
4. Add 1/2 cup to 3/4 cup of water
5. Turn slow cooker to low and cook for 6-8 hours or until meat is tender and falls off the bone.
6. Shred the meat and let it soak of the juices in the slow cooker
7. Serve with veges! I had mine with asparagus and spaghetti squash!

Sticky Pear and Almond Scrolls

So you don't have coconut flour. Or coconut oil. Or almond meal. Or walnuts.

Righti-o then - time to substitute!

When I read recipes I thoroughly believe substitution is all good. The recipe asks for cows milk and you only have soy, that's cool. The recipe was 2 cups Almond Meal and you only have a cup - sweet just put some coconut flour in there. The recipe asks for apples, you have pears.... you get my drift!

As you probably know by now we don't really have any packaged or store bought treats at home. We have dried dates, almonds, and the only things in packages are normally flours or teas.

James has a massive sweet tooth though and on Saturday night he asked for the Apple and Walnut scrolls I'd made before

The ingredients looked like this:

• 1/2 cup walnuts (crushed up in your hands will do!)
• 1/2 cup honey
• 2 cups  wholemeal self-raising flour
• 40g butter, chilled, chopped
• 2/3 cup almond milk
• 1/4 cup firmly packed brown sugar
• 2 apples diced
• 1 cup water
• 1 teaspoon mixed spice

So I said yeh baby, no problems, I'll make one now. No need to stress! Just make it up as you go along, cooking is meant to be fun!

This is not a 'clean' treat, but it's a nice homemade treat to make - it looks great and I think it's pretty simple!

Ingredients:

• 1/2 cup roast almonds - lightly crushed in mortar and pestle
• 1/2 cup honey
• 2 cups self-raising flour
• 40g coconut oil
• 2/3 cup soy milk (I had a carton leftover from when I had a friend stay who only drinks soy!)
• 1/4 cup white sugar (small packet leftover for when guests come & have coffee!)
• 1 teaspoon natural vanilla essence
• 3 william pears - peeled and diced
• 1 cup water
• 1/2 teaspoon cinnamon

Method:

1. Preheat oven to 180°C. I just use a pan a bit like this. Line it with baking powder - It doesn't have to be neat just shove it in! Sprinkle with 1/3 cup almonds. Drizzle with 1/3 cup honey.
2. Heat another saucepan and put the water in, get it boiling and add the apple and about 2 tablespoons of sugar and the cinnamon, let it boil down and soften - the whole aim is for it so be soft and apple pie like!
3. Put flour into a bowl. Rub in coconut oil until mixture resembles breadcrumbs. Using a butter knife, stir in milk to form a sticky dough, adding extra milk if needed. Turn onto a floured surface. Knead gently until smooth, adding extra flour if needed.
4. Roll dough out to a 20cm x 40cm rectangle. Combine sugar and remaining honey in a bowl. Spread over dough as best you can, leaving a 2cm border on all sides. Top with pear and remaining almonds. Carefully roll up dough from 1 long side. Trim ends. Using a serrated knife, cut into 8 slices. Place slices, cut-side up, in pan.
5. Bake for 35 to 45 minutes or until golden and scrolls sound hollow when tapped. Stand in pan for 5 minutes. Turn onto a wire rack over a tray. 

Banana Bread & Muffins

Morning All!

I've decided to drop the word 'paleo' from my recipes because I don't want to be influencing any more diets!

I like to cook, I like to eat and I don't count calories. The way I eat will not necessarily make you lose weight, my blog is not about weight loss or being lean. It's about loving clean, home-made food and enjoying life!

I've gained since comp day last year; 7 kilos. I never really like to talk about my weight because I don't like people comparing what they weigh with me because it just doesn't prove anything (+ I am a midget), but I just want you all to know no-one stays like the photos all year round, in order to get stronger and gain muscle we have to put back on some weight!

So for anyone who looked at my comp photos and thought I looked great, I really appreciate that but I don't look like that all year! I am using this time where I am NOT dieting to get stronger and fitter.

In addition to one comp this year I want to do the following in 2013:

1. CrossFit Opens - I wasn't going to tell anyone but I'd rather people know there is more to my life than training to be lean, this to me is for fun and to push myself with a mini challenge! I'm not going to win, there are amazingly fit women entering this - it's just to stretch myself!
2. Tough Mudder - Tough Mudder events are hardcore 20 km-long obstacle courses designed by British Special Forces to test your all around strength, stamina, mental grit, and camaraderie. I'm doing this with a friend from work I can't wait it's going to be FUN!
3. Power-lifting Comp - Key words here is POWER. For my birthday I want to do the following weights:
1. 120kg Deadlift
2. 100kg Squat (going to be super tough)
3. 70kg Bench Press
4. A Figure Comp in September - I enjoy competing, I LOVE to win (I didn't even place last year but it made me come back hungrier this year to improve myself). I compete because I really enjoy it, I like the nerves and the flexing and the muscle! 

To me, I changed my diet because I felt like my digestion worked better and it made food choices easier for me. Don't ever make decisions for your own diet based off what someone else is doing. My history with food, my body and my training may be totally different to you. If you want to make big changes - speak to professionals, people who have experience and can offered you informed opinions.

I've seen a big push in 'Strong is the new Skinny' which is great I encourage women to become stronger, but STRONG does not necessarily equal ripped with a six pack which I think is the missing part of that message! If the goal post for women has just shifted from a runway model to a fitness/figure competitor we haven't really made any in-roads into body acceptance and health.

So ladies; eat because you like nice food, train because you enjoy it and love what you are doing!

For lovers of delicious things please enjoy this Banana Bread recipe!

Banana Bread (or muffins)

• 3 bananas 
• 3 eggs
• 1 tablespoon vanilla extract
• 1 tablespoon honey
• ¼ cup coconut oil
• 1 cup almond flour
• 1/3 cup coconut flour
• ½ teaspoon celtic sea salt
• 1 teaspoon baking soda
• Almonds to decorate
• Desiccated coconut to sprinkle on top

Method:

1. Place bananas, eggs, vanilla, honey and coconut oil in a food processor / Kitchen whiz 
2. Whiz ingredients together
3. Pulse in almond flour, coconut flour, salt and baking soda
4. Pour batter into a baking paper lined loaf pan or spoon into 12 muffin case lined with baking paper
5. Sprinkle with coconut and almonds - like picture below
6. Bake at 190° for 55-65 minutes for loaf or 30 - 40 minutes for muffins
7. Remove from oven and allow to cool
8. EAT up!!