Recipes


Here you can find all of the recipes that have currently been posted to the ‘30Day Caveman Challenge‘ page. Please keep checking back to this page for further food ideas:

 

Breakfast Recipes:

Banana & Almond Butter Pancakes:

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Ingredients:

– 4 bananas
– 2-3 heaped table spoons of almond butter
– 3-4 whole eggs
– 2-4 table spoons of desiccated coconut (optional)
– Fruits of choice for toppings
– Honey for topping (optional)

Method:

– Add sliced banana, almond butter, & eggs to a bowl
– Use a hand blender to mix, if no blender, use lots of elbow grease
– Mix until smooth
– Add desiccated coconut & mix in well
– Using a medium sized pan, heat & add a table spoon of olive oil
– Using a ladle, add one ladle full of mix to the pan
– On a low heat, cook until holes start to appear on the top
– Then flip pancake, and cook for a further 1-2 minutes
– Remove from pan
– Drizzle with honey (optional)
– Add fruits of choice
– Enjoy & wonder why you’ve never eaten these before!

This mix will make 4-5 pancakes, you can either cook them all at once, or each day, as the mix will keep well in the fridge for a few days. Start thinking about cooking in bulk.

This is the best place to get your almond butter:

http://www.myprotein.com/sports-nutrition/almond-butter/10575082.html?autocomplete=productsuggestion


 

Breakfast Muffins: (or lunch, dinner, whenever)

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Sometimes you want a hearty snack that you can eat on the go or throw in your bag to take to school or work. These tasty egg muffins are a great alternative and can be made in advance! You decide what meat, cheese and vegetables you want to put it in making the combination possibilities endless. And you have ready to go options all week.

Ingredients:

– Spring onion as required
– Chopped tomatoes as required
– Onion as required
– Cheese as required
– Green chillies
– Fresh coriander

You can add chicken or other lean meats, spinach, ricotta cheese, bell peppers, and lots more as per your taste. Eggs 6 beaten with 2 tbsp milk, black pepper to taste

Method:

– Preheat oven at 200C
– Grease your muffin tin
– Add vegetables of your choice along with cheese (if you choose), pour beaten egg mixture on it.
– Place muffin pan on the centre rack of a preheated oven and bake for 20-25 minutes or until muffins are light brown, puffy, and the eggs are set.
– Let muffins cool for a few minutes before removing from the muffin pan or cups. Loosen gently with knife if they seem to be sticking. Eat immediately or let cool completely and store in plastic bag in refrigerator or freezer. The Egg Muffins can be reheated in the microwave.


Homemade Granola:

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Ingredients:

– 1 mug of raw almonds
– 1 mug of raw chashews
– 1/2 mug of unsweetened flaked coconut
– 1/2 mug of raisins
– 1/4 mug of pumpkin seeds
– 1/4 mug of sunflower seeds
– 1/4 mug of coconut oil
– 1 table spoon of raw honey
– 1 table spoon of vanilla extract
– Pinch of rock salt

Method:

– Pre-heat oven 275f 135c
– Using a food processor, add the almonds, cashew nuts, and coconut flakes
– Pulse to break into smaller pieces (don’t over do it)
– Empty contents into a separate bowl
– Add pumpkin & sunflower seeds to this bowl

Next:

– Fill a large bowl with 1/3 of boiling water
– Add coconut oil to a glass
– Add honey & vanilla extract to another glass
– Submerge both glasses into the bowl of boiling water (make sure water doesn’t enter the glass)
– Once the coconut oil has melted, add contents from both glasses into granola, and stir in well

Next:

– Using your baking tray, add mixture to parchment paper to stop it sticking
– Cook for around 20-25 minutes, or until golden brown
– Leave to cool for 5-10 minutes
– Add salt & Raisins
– Break into pieces
– Add to an air tight (preferably glass) container
– You now have healthy granola ready at your disposal

This is rather scrummy! So be careful not to over-eat! A small bowl every now and then, and you’re golden. This will keep well for a week or so.

You can add your own spin on the recipe, just ensure you’re within the rules of the challenge.


 

Scrambled Eggs with Bacon & Pepper:

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Ingredients:

– 4-6 whole large eggs
– 2-3 rashers of unsmoked back bacon
– 1 pablano pepper (I used a green chilli as I didn’t have one)
– 1/2 an onion
– Olive oil
– Salt & pepper

Method:

– Cut the bacon into small, 1 inch size strips
– Deseed the pepper and chop
– Dice the onion
– Add a good glug of olive to a pan, and when the pan is hot, add all of the above ingredients, and cook on a medium-hot heat
– Cook until onions are translucent
– While this is cooking, beat the eggs
– Turn the heat down a little
– Then add the eggs to the pan, and stir continuously until cooked
– Add to a plate and garnish

Tip: try to leave the eggs a little wet before adding to the plate as they are still cooking, and you don’t want them too dry.


Red Pepper & Bacon Omelette: (serves 2 people)

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Ingredients:

– 1 large red bell pepper diced
– 1 medium size red onion (or brown it doesn’t really matter) diced
– 6 large whole eggs, beaten
– 3-4 rashers of unsmoked bacon cut into 1 inch strips
– Olive oil
– Salt & pepper
– Hot paprika (optional)

Method:

– Add a good glug of olive oil to a pan and heat the oil
– When the pan is hot, add red pepper, onions & bacon
– Season with salt & pepper, and sautée the pepper & onions until translucent, or until bacon is cooked (not too crispy)
– Once cooked, add to a separate bowl and leave to stand
– Next add half of the beaten eggs to the pan (you may need to add a little more oil, but there should be enough from the cooked bacon)
– Cover the eggs for around 2-3 minutes, cooking on a low-medium heat
– The top of the omelette should be a little sponge like, then it’s ready
– You then add half of the cooked bacon, red pepper & onion to one side of the omelette
– Then fold the other side of the omelette over the bacon, red pepper & onions, and cook for a further 1-2 minutes
– Once cooked, remove from the pan, and then add the rest of the beaten egg mixture, and repeat
– Add extra seasoning when and where needed

I added hot paprika to mine, as I love the stuff, and it gives it a little bit more eumph!


Juice, Smoothie. Shake & Drink Ideas:

Green Juice/Smoothie:

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This is a delicious juice, which works perfectly alongside breakfast or mid-morning to give you a real boost! If you don’t have a juicer not to worry, add them to your blender to make a great tasting smoothie instead.

Don’t have a blender? Then get online, and spend a minimum of £30 to get a decent, easy to use be blender, then get cracking!

Ingredients:

– 1 small apple (royal gala or pink lady)
– 1 pear
– 10cm length of cucumber
– 1 large handful of spinach
– 1/4 of a lemon (skin peeled)
– chunk of ginger
– 1 small handful of fresh mint

Throw all ingredients into the juicer and mix up with some ice! Truly delicious 


Fruit Infused Water:

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Here are some great ways to spice up your teas, and to make water more interesting, as well as having fantastic health benefits.


Beetroot, Apple, Carrot & Ginger Juice:

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Ingredients:

– 1 beetroot
– 1-2 medium sized carrots
– 1 medium sized apple
– thumb of ginger

(Remember to remove the skin from the beetroot and carrot if you’re going to make a smoothie)

Method:

Juice:

– You need to chop up slightly so that all ingredients can fit into the juicer before you turn it on
– Then switch on and push down with the plunger
– Drink

Smoothie:

– Peel and chop beetroot & carrots, Apple, add ginger, to all fit into blender
– Add a 1/4 glass of water
– 2-4 ice cubes (optional)
– Pulse until of desired consistency
– Add extra water if needed
– Drink and look smug

This is great tasting way to start you morning, or to enjoy later in the day!


Apple, Mango, Kiwi, Pear, Ginger & Mint Juice/Smoothie:

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Ingredients:

– 2 apples

– 1 mango

– 1 kiwi

– 1 pear

– thumb of ginger

– large pinch of fresh mint

Method:

Juice:

– Add all ingredients to the funnel of the juicer, try to have the mint and the ginger sandwiched in between all of the fruit, then blitz through the juicer! This will taste amazing!

Smoothie:

– Peel mango, kiwi & chop into pieces

– Chop apple, pear & ginger into pieces

– Add all ingredients, including mint, into the blender

– Add 1/4 cup of water & ice (if you prefer it cold)

– Blitz/pulse until smooth (or lumpy if that’s how you like it)

– Add to drinking receptacle

– Enjoy!

Be careful not to have this too often, and too much of it, as there are lots of natural sugars (which are allowed) in this, which can have a negative effect on our fat loss goals. Share some with your, significant other half. It’s best to drink this ASAP to get the full benefits of all nutrients.


Mango, Avocado & Banana Breakfast Smoothie:

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Ingredients:

– 1 chopped mango

– 1 avocado

– 1 banana

– 1 table spoon of almond butter

– 1/4 cup of coconut water/or water

– 2-4 cubes of ice (optional)

 

Method:

– Add all ingredients into blender

– Blitz until smooth

– You might need to add more coconut water or water, depending on how thick you like it

Really filling and makes two big smoothies.


Banana, Pear, Spinach, & Cucumber Smoothie:

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Ingredients:

– 1 banana chopped
– 1 pear chopped
– 1/4 cucumber cut into 4
– 1 handful of baby leaf spinach
– 1/4 cup coconut water or water
– 3-4 ice cubes (optional)

Method:

– Add coconut water first
– Then add the banana
– Add the remaining ingredients & blitz!

I like mine a little thicker, but make your own judgement to find your perfect consistency.

Ice makes it taste better in my opinion, you can however chop your fruit, and then place into the freezer ready for use whenever.

This is a very refreshing smoothie, and one I usually have with my breakfast, or as a mid morning snack.


Kale, Spinach, Kiwi, Banana, Apple, Lemon & Ginger Smoothie:

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Ingredients:

– Handful of washed kale
– Handful of washed baby leaf spinach
– 1 kiwi peeled
– 1 Banana peeled (obviously, stoopid)
– 1 apple (you can leave the peel on if you like)
– Juice from half a lemon
– Button size piece of ginger, peeled
– 1/2 cup of coconut water, or water
– 3-4 ice cubes (optional)

Method:

– If the blade is at the bottom of the blender, add the apple and banana first, then the rest of the ingredients (or vice versa if the blade is at the top)
– Make sure that the ingredients have been chopped up to make blending a little easier
– Add the coconut water or water
– Add ice, and blitz!

Depending on how thick you like your smoothies, you may need to play around a bit with the amount of coconut water, or water that you add.


Chocolate & Banana Smoothie:

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Ingredients:

– 2 bananas
– 2 table spoons of cocoa powder
– 2 table spoons of agave (I used honey as I was out of agave)
– 1 table spoon of almond butter
– 2 table spoons of desiccated coconut
– 500ml of almond milk, or coconut water, or water

Method:

– Throw ingredients, and blitz until smooth!
– Drink it down!!

This is a cracking smoothie, and probably more like a really thick, good milkshake.

This serves two people, and is very filling.
Don’t have too may of these. Use it as your weekend treat every once and a while.


Dinner/Lunch Recipes:

Chicken Sweet Potato Green Veg:

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Ingredients:

– 1 whole chicken

– 2 large sweet potatoes

– 1 bowl of broccoli

– 1 mug of asparagus

– 1 courgette

– Olive oil

– Lemon zest

– Salt & pepper

– Cayenne pepper, dried chillies (optional)

 

Method:

Chicken:
– Mix a large glug of olive oil with the zest of an unwaxed lemon and juice of half the lemon and rub all over the chicken.

– Season well with salt and pepper and cut the other half of the lemon into two chunks and pop inside the cavity.

– Cook the chicken on a low heat – around 160c for the first 45 mins and then turn up to 180c for another 30mins – or until the skin is golden and the juices run clear. Regularly check the chicken and baste with it’s own juices.

Sweet potato chips:
– Cut sweet potato (or two depending on size) into thin, long pieces. Pop into some boiling water for 3 mins and then plunge into cold water and let them dry really well.

– Transfer them to a baking tray and drizzle with olive oil, season with salt and pepper.

– For a bit of a kick add some cayenne pepper and a few dried chilli flakes.

– Bake them for about 30-40 mins, until nice and crispy.

Green veg:
– You can use whatever combination you like, this was broccoli, mini courgette and asparagus … simply pan cooked with a little drizzle of olive oil, squeeze of lemon juice and chopped garlic. Takes about 10 mins.


Chickpea, Potato & Spinach Curry:

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Ingredients:

– olive oil for cooking
– 2-3 white onions – coarsely chopped
– 3-4 cloves of garlic
– 2 red chillies (more if you like it spicy)
– 1 tablespoon of mustard seeds
– 2 tablespoon chilli powder
– 1 large red pepper (chopped)
– 1 tin of chickpeas (drained)
– 500g of potatoes (waxy ones work best)
– 400g of spinach
– 2 large handfuls of cashews

Method:

– Chop potatoes into 1-2 cm chunks and boil in water for about 10 minutes, until slightly soft (but not breaking up) and then drain well
– Heat a large glug of olive oil in a saucepan and add the onions and garlic. Cool gently until the onions are soft and pale.
– Add the mustard seeds, let them pop and then add the pepper and chopped chilli
– Add the potato, chickpeas and sprinkle over the curry powder. Stir everything together. This is a fairly dry curry, but if things start sticking to the pan – turn it down or add a small amount of water. Leave to simmer gently for about 40 mins – stirring occasionally.
– Add the spinach and leave to wilt (helps if you put a lid on the pan) and stir in
– While the curry is cooking gently heat a frying pan (no oil) and add the cashews to lightly toast. Move the cashews around the pan until slightly browned on all sides. Set aside.
– Once the spinach is stirred in and all the ingredients are soft, serve in a bowl and sprinkle over the cashews for that extra bite.

You can obviously add other veggies to this curry as you like and mix up the spices / hotness.


Piña Colada Cod, Posh Fish & Chips:

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Ingredients:

– White fish fillets
– 1 beaten egg
– Flaked or desiccated coconut
– Fresh pineapple (2 slices each)
– Rocket
– Handful of pine nuts
– 1 pomegranate
– 1 tbsp of coconut oil

Method:

– Spread coconut onto a flat plate
– Dip fish into beaten egg, then coat in coconut and set aside on a separate plate
– Griddle the pineapple slices in a small amount of coconut oil (not too much as you want them to be slightly charred)
– Set two pineapple slices on each plate
– Gently heat a frying pan, no oil and add the pine nuts – move them around the pan until they slightly golden – then take off the heat and put in a bowl
– Cut the pomegranate in half and scoop out the seeds – removing any pith. Add these seeds to the pine nuts and mix together.
– Heat the remaining coconut oil to a medium heat in a frying pan and add the fish fillets. Cook for about 2-3 mins each side, or until the fish is easily flaking and slightly golden
– In the meantime, add the rocket on top of the pineapple and sprinkle over the pomegranate and pine nuts
– Add the fish to the plate and tuck in


Super Tasty Bolognese (4 people)

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Ingredients:

– 400g of lean mince
– 2 rashers of unsmoked bacon
– 2 cloves of garlic
– 1 large white onion – coarsely chopped
– 150g of chestnut or button mushrooms – sliced
– 2 carrots, grated
– 1 celery stem, sliced
– Small tub of sunblush/sundried tomatoes (get them from the deli counter) – chopped into small pieces
– 400g of cherry tomatoes (preferably on the vine)
– 1 tbsp of dried oregano
– 2 handfuls of fresh basil
– Olive oil, for cooking
– Salt & Pepper (Himalayan or sea salt)

Method:

I prefer to do this in two parts – the tomato sauce and the beef – then combine them. So here’s how:

1) Gently heat some olive oil in a large frying pan and add the cherry tomatoes whole – so they cover the base of the pan, but are not heaped on top of each other. Cover the pan and leave to gently simmer away for about 30 mins – checking occasionally to ensure they aren’t sticking. Add a large pinch of salt and pepper about 15 mins in.

2) In a fairly large saucepan, heat a small amount of olive oil and add the onions, garlic and bacon and gently heat until the onion is clear and soft. Then add the mince and cook until browned.

3) Add the celery and carrot and cook gently for 5 mins.

4) At this stage, the tomatoes should be ready. You can now either add them to the mince as they are, or if you prefer, you can quickly blitz them with a handheld mixer – this just breaks up the skins and makes the sauce smoother.

5) Now you can add the chopped sun blush tomatoes, the mushrooms, oregano and season with a good amount of salt and pepper. Let this just gently simmer on a low heat for about another 30-40 mins, stirring occasionally.

6) In the last 5 mins, shred the basil leaves and stir through. Save a few leaves for garnish. Then pile onto a baked potato.

7) If you want to still serve with some ‘spag’ make some aubergine or courgette spaghetti using a spiralizer (can be found on Amazon) or thinly slicing the vegetables and plunging in boiling water for 2 mins or gently heating with some olive oil in a frying pan until soft. (Seems like a spiralizer might be a new addition to my army of kitchen gadgets)

Get cooking, and enjoy this amazing Bol!


Mixed Herb & Lime Chicken:

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Ingredients:

– 2-4 skinless chicken breasts
– Half a squeezed lime
– Mixed herbs to season
– Salt & Pepper to season

Method:

– Pre-heat oven to 180c
– Squeeze fresh lime over chicken
– Season with mixed herbs, salt & pepper
– Make sure you season both sides
– Wrap the chicken in tin foil, covering them
– Place chicken on a baking tray
– Add to the oven & bake for 25-35 minutes
– Check to make sure chicken has cooked right through

Serve with my below salad idea, or make you own version:

Stir-fry Peppers & Rocket & Watercress Salad:

Ingredients:

– 3 mixed peppers thinly sliced
– 1 Bag of Rocket & watercress salad leaves
– 1 large finely chopped shallot
– Handful of pine nuts
– Salt & pepper to season/taste
– Olive oil
– Balsamic vinegar

Method:

– Heat a pan without any oil
– Add pine nuts, and lightly pan fry until golden brown (they should start to smell like popcorn)
– While the nuts are toasting, add salad to a bowl
– Finely chop shallot and add to salad
– Once nuts are toasted, add to salad
– Season with salt & pepper & mix in

Next:

– Heat olive oil in a pan
– Add sliced peppers to the pan & season
– Cook for around 5-10 minutes on a medium heat
– Once cooked add to the salad
– Season with olive oil, balsamic, salt & pepper (if needed)

You could use some lemon or lime to season the salad, maybe try some apple cider vinegar (this doesn’t count as alcohol)


Pork Belly:

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Ingredients:

– 1kg pork belly
– Salt & pepper
– Olive oil

Method:

– Pre-heat oven to 210 c
– Add olive oil to a baking dish and heat oil
– Once oil is heated, add pork belly, rind side down, and add olive oil
– Cook for 30 minutes, then turn, and drop temperature to 150 c and cook for another 30 minutes
– Once cooked for an hour, crank the temperature back up to 210 c, and cook for a further 10 minutes
– When ready leave to cool for 5-10 minutes
– Then carve

This should give you around 3-4 servings.


Homemade Beef Burgers:

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Ingredients:

– 750g of lean minced beef
– half a finely chopped red onion
– 1 finely chopped green chilli (or red chilli)
– 4-5 finely chopped sundried tomatoes
– 2 cloves of finely chopped garlic
– 1 whole beaten egg
– Salt & pepper
– Thyme

Method:

– First add mince to a large bowl
– Then add the rest of the ingredients
– Using your hands, mix all ingredients together
– Don’t over do it, just ensure all is mixed evenly
– Using around a tennis ball size portion of the mix, shape your mixture into your burgers
– You should get around 5 chunky sized burgers
– Pan fry for around. 3-4 minutes per side (depending on thickness)

This is my own personal spin on the burgers, you can add whatever you like to them to suit your taste.


Fish (fingers) & Chips, & Homemade Ketchup:

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Ingredients:

Fish:

– 300-400g of filleted cod, remove skin
– A handful of sun flower seeds, ground
– 1 whole beaten egg
– Salt & pepper
– Olive oil

Method:

– Remove the skin from the cod, and cut into fish finger size portions
– Using a small hand held food processor, or pestle and mortar, blitz/grind sun flower seeds to a fine consistency
– Beat the egg, and add to a bowl/dish along with the ground sunflower seeds
– Then roll the cod into the egg and seed mix, ensuring you cover both sides
– Season with salt & pepper
– Add olive oil to the pan, and cook on a medium/high heat for around 2-3 minutes per side, or until golden crispy brown
– Ensure fish is cooked through

Kale Chips:

Ingredients:

– Pre-heat oven to 180 c
– 2 generous handfuls of washed kale
– You need to ensure that the kale is bone dry, if you have a salad spinner, use it to remove excess water
– When kale is dry, add to a large bowl, and then add 2 table spoons of olive oil, and mix in thoroughly
– Lining a baking tray/dish with parchment paper, add the kale to the dish, making sure the kale isn’t covering one another
– Cook for around 7-10 minutes
– When done, season with salt & pepper, if you want to give it some kick, add some cayenne pepper too
– The time needed to cook the chips will depend on the oven that you’re using, so set a timer, and keep a close eye on them, they need to be lightly golden, and crispy

I over did mine slightly, so keep checking to make sure they don’t burn, cos trust me, they don’t taste good when they’re frazzled!

Homemade Ketchup:

Ingredients:

– 1 tin of tomato paste
– 2 tbsp vinegar or lemon juice
– 1/4 tsp dry mustard
– 1/3 cup water
– 1/4 tsp cinnamon
– 1/4 tsp salt
– 1 pinch ground cloves
– 1 pinch ground allspice
– 1/8 tsp cayenne pepper, optional

Method:

– Simply combine all the ingredients in a bowl and whisk well to combine. Refrigerate overnight to let the flavours develop and enjoy!


Paprika Pork Loins:

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Ingredients:

– Pack of pork loins (I bought 6)
– Hot paprika (or cayenne pepper)
– Olive oil
– Salt & pepper

Method:

– Rub the loins in olive oil (both sides)
– Season with salt & pepper
– Season with paprika (I used quite a bit)
– Heat a pan with olive oil, and get the pan nice and hot
– Then on a medium to high heat, cook for 3-5 minutes per side (depending on thickness of the cut)
– Job done!

This is such a quick and easy way to use your spices, and they taste great. Make sure you’re having plenty of veg with your meat too.


Veggie Moussaka / Lasagne … or Moussagne! (6 generous portions)

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This takes a little while to do, so a great one for the weekend and to last during the week (if it lasts).

Ingredients:

1 x large aubergine – cut into thin slices

1 x large potato – cut into thin slices

1 x tin of cannellini beans

100g spinach

100g kale leaves

250g of vine cherry tomatoes

½ finely chopped red onion

3 x garlic cloves

100g chopped chestnut mushrooms

1 tsp of cinnamon

2 tbsp x dried oregano

Homemade pesto paste (optional)

Himalayan Salt & Pepper

‘ Bechamel Sauce’

1 x cupful of blanched ground almonds

½ x cup of coconut milk

½ cup of coconut oil

3 x eggs

Method:

1) Heat some olive oil in a large pan and throw the tomatoes in whole, leave to simmer on a low heat, with the lid on, for about 40 mins, add some salt and pepper about half way through. Blitz the tomatoes with a handheld blender and add the drained tin of cannellini beans. Continue to heat until the tomato sauce is thick, stir in a teaspoon of cinnamon.

2) Coat the thinly sliced potato and aubergine in olive oil (dip them in a bowl) and spread out on 2 baking trays, sprinkle with a good amount of salt and dried oregano and put in the oven for about 20-25 mins at 180C. Remove and set aside, ready for layering

3) Gently heat the chopped garlic and onion in olive oil, until soft. Then add the mushrooms until lightly browned and season well. Add the spinach and kale to the same pan, add a small amount of water and put the lid on the pan, stirring occasionally. Continue to heat until the greens are wilted and set to one side.

4) You are now ready to layer the dish. Start with oiling a small casserole dish with olive oil and layer the cooked potatoes, overlapping the slices over the bottom of the dish.

5) Spread the wilted greens, onion and mushroom mixture on top of the potatoes to cover the whole layer.

6) Next spread the tomato and cannellini beans as the next layer. Salt and pepper the layer.

7) Then take the aubergine slices and layer across the whole top of the dish, slightly overlapping the slices to cover.

8) Now you are ready to make your béchamel sauce … gently heat the coconut oil and add a splash of olive oil. Add the ground almonds, a little at a time and continuously stir in until it starts to thicken. Then gently stir in the coconut milk until it is a smooth mixture. Now is the time to add the eggs, one by one, stirring constantly to ensure the mix doesn’t turn to scramble eggs! When the mixture is smooth and the eggs are all combined, spread the mixture as the final layer on top of the aubergine.

9) Pop it in the oven for about 20-30 mins at 180C, until the top starts to golden. I turned the grill on for the last 5 minutes to get a nice golden finish. Leave the dish to stand for at least 5 minutes before serving … cooling a little allows the slices to come out easier. Eat immediately or save and have for lunch or freeze for easy dinners in the week!


Side Dishes:

Tomato Soup:

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Ingredients:

– 1 box/packet of cherry bone tomatoes

– Big glut of olive oil

– Salt & pepper to season

Method:

– Simmer cherry tomatoes with olive oil

– Place on lid & simmer for around 35-40 minutes

– Blitz with a handheld blender/food processor – season and add some pesto (optional)


Homemade Pesto:

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Ingredients:

– 1 handful of cashews (soaked in water for at least 1 hour)
– 2 garlic cloves (preferably roasted)
– 60g/2oz fresh basil
– 50ml/2fl oz extra virgin olive oil
– 50g/2oz toasted pine nuts
– salt and pepper
Method:

1) Preheat the oven to 180C
2) Put the garlic onto a small roasting tray, skin still on and pop in the oven for about 20 mins. On a separate baking tray, add the pine nuts in a single layer and pop in the oven for 10 mins, until lightly golden.
3) Blend the soaked cashew nuts in a blender or food processor.
4) Peel the garlic* and add to the food processor. Tear the basil leaves and add to the processor, along with the oil and pine nuts. Blitz until smooth – add more olive oil if necessary.
5) Season with salt and freshly ground pepper.
6) Use immediately or transfer to a glass jar with lid for use later.
*Top tip: snip the end of the roasted garlic clove with some scissors and gently squeeze out the soft pulp


Baked Salmon & Salad:

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Ingredients:

– 1-2 salmon fillets

– Rocket

– Handful of cherry vine tomatoes

– 1-2 boiled eggs

– Seasoning of choice (salt, pepper, lemon)

Method:

– Pre- heat oven to 180-c

– Season salmon and wrap in tin foil

– Bake for around 15-20 minutes

– The rest is boiled eggs, and salad, you should hopefully know what to do with these by now


Homemade Salsa:

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Ingredients:

– 8-10 medium size tomatoes
– 1 finely chopped shallot
– 2-3 cloves of garlic
– 2-3 green chilies
– 1 small handful of coriander
– Freshly squeezed juice from half a lime
– Salt & pepper

Method:

– Line a baking tray/dish with tin foil and turn the grill right up!
– Add all tomatoes to the tray, and grill for 5 minutes
– Turn, and then grill for a further 5 minutes
– Leave to the side once cooked
– Whilst the tomatoes are under the grill
– Heat a dry pan, add chillies & unpeeled garlic
– On a medium heat, fry them for around 10-15 minutes
– The chillies will probably cook first, so keep an eye on them
– Cook until garlic is lightly toasted, and chillies slightly charred
– Using a food processor (or small hand held blender), add the chillies and garlic first, and blitz
– Then add the tomatoes, salt & pepper, and blitz
– Lastly, and the shallots, chopped coriander, freshly squeezed lime, and stir well into the mixture using a spoon

You now have your very own, homemade salsa. You can use this on so many different foods to give some bang!

This is a great little side dish!


Cauliflower Rice:

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Ingredients:

– 1 cauliflower
– 3-4 rashes of unsmoked bacon
– 1 handful of mushrooms
– 1 medium size onion
– 2-3 whole eggs
– Coconut oil
– Olive oil
– Balsamic vinegar
– Salt & pepper
– Coriander

Method:

– Cut bacon into 1/4 inch strips
– Add a splash of olive oil to a frying pan
– Cook bacon bits until crispy and then remove from the pan and leave to one side
– While the bacon is cooking, chop cauliflower into bite size pieces
– Using a food processor, pulse cauliflower until it resembles rice (be careful not over do it), then add salt & pepper

Next:

– Using the frying pan, add beaten eggs, and make an omelette
– Once omelette is cooked, remove from pan, and cut into strips
– Add a large tablespoon of coconut oil to the same frying pan
– Add onions and cook until translucent
– Add mushrooms and cook until they turn dark
– Then add the cauliflower and mix in well with the onions and mushrooms
– Season, and then cover the pan, making sure it’s on a low-med heat for 10-15 minutes or until cauliflower starts to turn golden brown
– Once cooked, add balsamic vinegar, bacon, cut egg/omelette, extra seasoning if needed, and then top with coriander

I love this simple little dish! It tastes great, you have the bacon, eggs, and mushrooms in there to remind you of a weekend fry up. Plus you get 3-4 servings to use whenever.


Sweet Potato & Parsnip Rosti:

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Ingredients:

– 2 medium size sweet potatoes
– 2 medium size parsnips
– 3 rashers of unsmoked bacon (I use back bacon)
– 3 whole beaten eggs
– 1 onion chopped
– 2 cloves of garlic chopped
– Olive oil
– Salt & pepper

Method:

– First cut the bacon into small 1inch strips
– Next grate the sweet potato, and drain the excess water from it using a colander, or a tea towel, you need it to be relatively dry before you cook it
– You then grate the parsnips, and mix into the grated sweet potato, and season with salt & pepper
– Using a frying pan, heat a generous amount of olive oil, and add onions & garlic
– Let this cook for a few minutes, and then add the bacon
– Don’t over cook the bacon, just enough for it NOT to be raw
– Then add in your grated sweet potato & parsnips to the pan
– Mix in well, season if needed, and cook for about 5-10 minutes on a med-low heat
– You now add the beaten egg, and mix it in thoroughly so that the mix starts to seal together, and shape the mix using a spoon, so that it resembles an omelette
– Leave this to cook for another 5-10 minutes
– Finally, turn the grill right up, and place the pan under the grill for around 5-10 minutes, or until the top of the rosti starts to go golden & crispy
– Cut into four portions, and enjoy!

I some times add in carrots as well, to give me some more veggies, this works equally as good.

Remember to be creative, and to put your own spin on things. This particular recipe has been tried and tested by myself several times, and works every time.

Maybe try adding some balsamic vinegar, or even a little bit of Tabasco to give it some kick.


Desserts & Treats:

Avocado Lime Tarts:

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Ingredients:

– 1 1/2 cups of raw almonds, soaked in water for at least 1 hour
– 5 pitted dates
– 1 pinch of Himalayan salt
– 1 1/2 ripe medium avocados
– 1/2 a ripe banana
– 1/4 cup of fresh lime juice
– 1/4 cup of coconut oil
– 1 1/2 tbsp of agave / rice malt syrup
– 1 sprinkle desiccated coconut

Method:

– Place the almonds, dates, cinnamon and salt into a high speed blender or food processor and blend until a crumby consistency
– Cut baking paper into 10 squares around 15x15cm
– Place baking paper into medium sized muffin tins and spoon crumb mix into the bottom, flattening with a tea spoon. Mix should be about 1 cm deep. Pop in the fridge for 10-15 mins.
– Place avocado, lime juice, coconut oil, banana and syrup into blender until smooth.
– Scoop mixture evenly on to bases, sprinkle with coconut and leave in the fridge for about 20-30 mins.
– Remove from fridge, remove baking paper and enjoy!


Raw Chocolate Home Made Sexiness (or Chocolates)

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Ingredients:

100-150g of raw cocoa butter
6-8 heaped tea spoons of raw cocoa powder
2-3 table spoons of organic desiccated coconut
2-3 table spoons of coconut oil
2-3 table spoons of raw agave syrup
Orange zest from 1 whole orange (less if you prefer)
2-3 Ice cube trays/molds
Method:

– First thing to do is boil a kettle full of water

– While the kettle is boiling, add 2-3 table spoons of coconut oil into a small glass, and then submerge the glass into the bowl of boiling water once the kettle has boiled

– Place cocoa butter into a glass bowl, and sit over a pan of hot boiled water, or low heat the pan of water to melt cocoa butter (a low heat is quicker, but too high a heat takes out the goodness from the raw cocoa butter)

– Once the cocoa butter has melted, take the glass bowl off the heat and allow to cool for a minute or so

– Add 1-2 heaped table spoons of cocoa powder at a time to the melted butter, don’t throw it all in there at once, it’s hard to get rid of the lumps, and you won’t know the exact consistency you require

– Stir in the powder until there are no lumps, and the mix is of a thick-ish consistency (use your own preference)

– Add 2-3 table spoons of agave syrup (this might take a couple of goes to see how they taste, I usually go for 2), and stir well, into the mix

– Add coconut oil and stir well, into the mix

– Add desiccated coconut, and stir

– Add orange zest, and stir

– Pour all contents from the bowl into a jug, or something that makes it easy to pour into the ice cube trays/molds

– Fill up ice cube trays, and then place in the freezer for 30-40 minutes

– Take from the freezer, and then leave them in the fridge ready to eat, and enjoy!

Depending on the ice cube trays/molds that you use, will of course depend on the amount of chocolates that you produce. I usually end up with around 30-35 pieces of chocolate that are about 1cm thick.

Another good option is to half the mix that you use, and try adding different ingredients. Flax seeds work well, dried raspberry pieces, maybe even peanut butter!? These are your chocolates, so do with them as you please. Just remember to keep the ingredients as natural as possible, and you are onto a winner.


Raw Caramel Slice:

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Ingredients:

 Base:

  • 1 cup dates
  • ½ cup almonds
  • 1 tsp coconut oil

 

Caramel:

  • 1 cup dates
  • ½ cup coconut oil
  • 1 ½ tbsp unhulled tahini
  • 1/4 – 1/2 cup pure organic maple syrup (adjust this amount to your own sweetness liking)
  • 1 cup raw cashews (covered and soaked in water for an hour and then rinsed)
  • 1/3 cup water

 

Top Chocolate Layer:

  • ¼ cup coconut oil
  • ¼ cup pure organic maple syrup
  • ¼ cup raw cacao powder

 

Method:

Base:

Pulse dates, almonds & coconut oil in a food processor until it resembles fine crumbs and sticks together when pressed. Pour mixture into a slice tin lined with non-toxic greaseproof paper and press it down to form the base. Place it in the freezer.

Caramel:

Put dates, coconut oil, tahini, maple syrup, cashews and water into a blender and pulse until completely combined and smooth (you may need a little extra water to help blend it but try and keep it to a minimum). Pour caramel mixture on top of the base and return it to the freezer to set.

Top Chocolate Layer:

Add the coconut oil, maple syrup and cacao to a small saucepan on really low heat and stir until it is combined and resembles chocolate sauce (this should only take a couple of minutes). Spread the chocolate sauce on top of the caramel filling – Make sure the caramel is set before you do this step! Pop it back into the freezer for an hour and then remove it from the tin, slice it up and store it in an airtight container in the fridge.

Tip – make sure you remove it from the tin and cut it as soon as it comes out of the freezer… it’s much easier!


 

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Keep training hard, keep moving well, and let’s stay fit & healthy for a very long time to come!!

JD

 

 

 

 

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