After reading a book called ‘Deep Nutrition’ I realised in order to consume the best protein out there, it needs to either be organ meat or meat off the bone. Most of these cuts are wasted as customers want the convenience of cooking boneless muscle without the nuisance of cooking the carcass for long durations, picking out bones or perhaps western cultured people just don’t know how to cook these cuts of meats? As a society have we lost touch with our ancient traditions unlike some asian cultures that use every part of the animal possible, Where beef oesophagus, chicken feet, pig brain and sheep lung are a prized ingredient to eat. Some people are squeamish to organ meat and are unwilling to try it out given the incredible health benefits that you will struggle get from a supplement or vitamin and these cuts are so high in muscle building properties, joint health support, vitamin A, B1, B2, B6, B12, vitamin C, Magnesium and also rich in the essential nutrients folate, iron and choline. I was and still am slightly squeamish about trying these foods and its been an experiment of bravery as well as culinary experimentation, I’ve done my own research to find out how traditionally the best way to cook these cuts of meat are in order to help support my own bodies health and utilise more of the whole animal, creating less waste.
Here’s how I went;
Week 1: SLOW COOKED CHICKEN NECKS IN A LEMON/THYME BROTH
This meal was made in my slow cooker for around 12 hours, I added a lemon and thyme bone broth concentrate, along with white shredded cabbage, celery and white onion, I then paired it with my usual base salad of coconut oil fried kale, roasted mushrooms, broccoli and white baby new potatoes. I liked this meal a lot, I found it very time consuming removing all of the small bones, but once done, this really is a nourishing meal prep with a lot of flavour.
Its funny as when I was doing some research into cooking chicken necks, almost 95% of the articles were based on how to feed chicken necks safely to your dog. I thought surely someone cooks these up somehow that tastes good, otherwise why would butchers and supermarkets sell them?! Pinterest had some great tips and tricks, so I highly recommend this page if you ever want fresh ideas for recipes, a great source.
Per 150g serving my portion size contained around 23g protein, 11g fat, 10% total iron
Week 2: BEEF MEATBALLS IN ABONE MARROW TOMATO SALSA
This recipe was my standard meatball recipe with the beef bone marrow bones cooked into the sauce. The flavours were rich as bone marrow is so beautifully fatty. I think meatballs are quite literally my favourite meal so enhancing them with the marrow did nothing but make this recipe better.
Bone marrow contains several health-promoting compounds, including collagen, glycine, and glucosamine, these compounds have been linked to decreased inflammation, better skin health, and improved joint function due to there high collagen content.
Per 100g bone marrow will contain roughly 7g of protein and 84g of fat, 25% of its contents is iron. Whilst this food is super fatty, its health benefits as mentioned above are incredible and you needn’t eat a lot to reap the benefits, here I ate around 10-20g per serve.
Week 3: OXTAIL STEW
This meal is by far my favourite into this 6 week experiment, never had a tried oxtail before and I can happily say its the most flavoursome, tender and slightly sweet meat. Beautiful.
I made this in my slow cooker, with bone broth concentrate, red wine, organic tinned tomatoes, mixed herbs, fresh thyme and oregano, leek, white onion, garlic, celery, duck fat roasted potatoes along with my base salad of broccoli, mushrooms and kale.
Real gravies and sauces made from bones simmered for long periods of time have the most delicious meaty jelly – sounds gross but packed full of flavour and collagen, this stuff is so good for your overall gut health, hair, skin, nails and joint health. I will definitely be making this stew again, I eat all my meals cold, I don’t re heat any of them, this for me was eaten over the course of one of Sydney hottest weeks, it would definitely work as a great winter warmer if you like lighter meals in the summer, I however will eat anything at anytime of the year.
With each 150g serving oxtail provides roughly 61g of protein, 28g fat, equating to 42% of its contents in iron.
Week 4: CURRIED CHICKEN LIVER
I’ll be honest this was probably my most dreaded meal prep of the entire challenge as my mind takes over to the worst possible thought process of how this meal prep will taste, what the texture will be like and overall, exactly what and where this organ has come from. Silly really when you break it down and think about it logically, muscle comes from the animals carcass as do the organs, in reality what is the difference? They serve different functions when the animal is living and when consumed they serve very, VERY different nutritional purposes. People tend to think of protein as just that, PROTEIN, well theres a lot more to it than that. Organ meats as I’ve mentioned are the MOST NUTRIENT DENCE foods in the world – FACT. What you get from organ meat will be more nutritionally authentic to anything you consume as a vitamin or supplement.
Chicken liver contains per 150g, roughly 28g Protein, 8g of fat, Vitamin A – 15.3g, 23 in vitamin C and 20 in Magnesium, equating to 84% of its content to be iron.
I found a recipe from Pete Evans In his cook book ‘going paleo’ using many strong spices and flavours, I figured this would be the right path to venture down when cooking liver for the first time given its reputation for having a ‘metallic’ taste.
Served with organic lentils, Kent pumpkin an a mixed veggie salad I found this meal prep to be very strong in flavour meaning I hardly tasted the liver, the texture is very soft so it breaks down very well with each bite. I think I will likely make this again with as a one off dinner a pose to a full weeks meal prep, this kind of meat is definitely best served warm and fresh.
Week 5: PIG TROTTERS
6 little pig trotters made it into my meal prep this week and what an effort it was trying to cook them up. Honestly, I felt way out of my depth with these wee little hooves, never in my life have I cooked any form of feet! The only time I’d ever bought pigs trotters was for my dog as a Christmas gift!
Speaking with a friend from china who cooks this regually as a staple side dish at home, she helped me grasp some understanding of how best cook up the feet for maximum flavour.
Adding pulled pork shoulder to pack this meal out I started by roasting the trotters in coconut oil and fresh herbs for around 4 hours. The skin was crisp and beautifully roasted but there was no way I could cut what little meat there was on them off. Chatting to my mum via FaceTime, she suggested I place them in a slow cooker to soften, thinking to myself, thats a ridiculous amount of time to cook something that has such little meat and flesh, we’re looking at almost 14 hours of cooking time here?!
I followed mums suggestion and placed all 6 feet in with the pork shoulder and left them in the pot to slowly cook through until the morning, I figured to myself if anything they’ll give the pork shoulder a great tasting stock/broth. When I came down in the morning, all the joints, bone, skin and cartilage had completely come away and cooked through along with the pork shoulder meat. I wasn’t expecting this, so out came my tongs where (like the chicken necks) I carefully picked out every single bone I could find, large and small, until I was left with this incredibly smelling container of pulled pork feet and shoulder.
I served this meal prep with shredded white cabbage, celery, my staple base vegetable salad and oven roasted granny smith apples.
The overall result – I was blown away! The crunchy, yet soft texture was so sweet and delicious I couldn’t believe how good it was. After refrigerating, I literally couldn’t scoop the meat out of the container to add to my salad, I would have to cut the meat out due to the high gelatine content, it was like cutting and carving out little cubes of meaty jelly. Sounds gross but oh my goodness it tasted incredible.
It now baffles me how much as a society, we waste such quality produce. Butchers sell these cuts cheap as most people will buy these cuts for there dogs, great for the dogs but why aren’t we eating this? I’m starting to see that some of our beloved pets are eating a better diet than we are.
100g serving provides roughly, 25g protein, 15.7g of fat, low in iron but high in nutrients, pig trotters are loaded with collagen – containing a number of amino acids in every three glycine, Pork has the highest percentage of any other meat.
Week 6: BEEF HEART – Happy valentines
This week was ALWAYS going to be heart what with it being valentines day this Friday.
The biggest shock for me this week when heading into the butchers was the sheer size of a beef cows heart. Probably about the size of my head. Weighing in at 1.6kgs and costing $13, turns out it pays to save when you eat the cuts no one else wants to eat.
The butchers kindly cut, trim and clean the heart, apparently they have to do this before selling to you, which is good to know as I’m not sure how well I would have handled all the anatomy to cut through in preparation for cooking.
I did a lot of research on how best to cook up beef heart and the same recipe methods came up each time, which was to skillet pan fry/sear the meat. As heart is a muscle, its best cooked like a steak – medium rare and bloody. The meat should be marinated before hand and left for around 2 hours to absorb the salt and spices.
Cooking beef heart was an easy task that anyone could do and the taste – I honestly couldn’t say theres any difference between heart and a cut of steak. Its juicy, tender, flavoursome and tastes to me, just like a quality piece of sirloin.
Given the nutrient density and the price I would definitely have beef heart again. I lacked a marinade with this meal prep so when I eat it again I will most definitely add some kind of sauce to complement the red meat.
Heart is rich in folate, iron, zinc and selenium along with the beautiful B’s – B2, B6 and B12. Its high in protein, with around 48g per 150g and 8g of Fat equating to 60% of its content to be iron, this meat is a great source of nourishment to your meal.
Coming from a childhood where I absolute hated eating most foods, mealtimes were such a anxious task everyday at home and especially in social situations, I truly would rather go without then eat something that looked/smelled odd or different. I realise now my mum had the patience of a saint persisting with my fussy eating and cooking up whatever she could in the hope that I would eat at least a few bites.
All grown up and I’m proud of the fact that I’m now eating the healthiest I have in my entire life and I’m doing what I can to constantly learn and educate myself on the highest quality foods for my body. Most people will know I love cooking and baking, so this 6 week challenge has certainly stretched me to a new point of self development where I’ve been so far out of my comfort zone I’ve had no choice but to ask questions, experiment, try new things and research.
Top 5 biggest take aways from this challenge;
Save your money – Off cuts and organ meats are usually pretty cheap purely because the general population don’t buy them, unless you’ve culturally been brought up eating it, it’s likely these parts are sent off to pet food companies and worse, wasted and thrown out. Most meat is sold by weight and as mentioned any organ meat or off cut such as the bones will be relatively cheap.
Support your local butcher – There’s likely a small chance you will find these cuts in your local supermarket when it comes to the real nitty gritty stuff. Liver and chicken necks can be found in most large chain supermarkets, however I do recommend sourcing your local butcher and chatting with them about the protein you’d like to buy, butchers are like primal chefs, they know what cuts work for certain dishes and they are genuinely happy to help you out in any way they can.
Im fully aware we are not dogs, nor did we evolve from them, However, I do believe our pets eat better than we do sometimes, I know of people that will feed there dogs a 100% grass fed carnivore diet, for some their pets are paleo, even I am guilty, years ago when I lived in the uk my hamster was paleo, she ate only fruit, vegetables, worms, crickets and water, I was very adamant that she ate the best food, yet we seem to neglect this ethical priority for ourselves. The worlds most nourishing foods are literally within our reach, they contain so many healthy beneficial properties and yet we do not consume them, why? I’d like to be the influence to people to try new foods and explore, you don’t have to eat these cuts everyday but it is healthy to expose yourself to new experiences every now and then.
100% RESPECT – It genuinely concerns me how unconscious and oblivious we are to any form of animal produce being a product on the shelf that we mindlessly toss into our shopping basket, take home, cook up and consume. How many people ask themselves. – where has my produce come from? Are the animals treated the way I would like them to be treated? Do they have space and the environment to live a humane lifespan? Think about what your values are, personally I don’t buy the RSPCA certified produce because the animals are fed an artificial diet of corn/soy or as they label it 100% vegetarian feed. Knowing what I know from research – cows and sheep eat grass and if they have eaten a grass fed diet it will be labeled that way, along with pasture raised pigs and chickens – these animals are omnivores, they will eat both plants and animals, did you know chickens will eat mice and birds? No animal is designed to eat corn, in their natural environment these would not be found, animals would have access to eat berries, leaves, worms, other insects and small mammals. Corn has very little nutritional value, meaning if the animal isn’t getting any nutrients, by consuming the meat, what nutrients are you gaining? Do you research and Be knowledgeable.
For me I think the most transformative thing is being mindful of what I’m eating and having a great deal of appreciation for what I’m consuming – this was once a living animal. I really do feel as a westernised society we don’t look at food the way our ancestors used to eat, when hunting, foraging, preparing, cooking and eating, food was a true ritual. I look at food so differently now, from even last year, we live in such abundance and we are so fortunate to have the foods we do at our convenient reach, I’ve heard many times that “food can be our medicine or the slowest form of poison” this is so powerful and relates to every living thing. I’m certainly fuelled to continue educating myself on the effects of foods on our bodies, where our food comes from, sustainability and hopefully influencing others to make better choices in what and how they eat.
Christmas dinner, Sunday roast or quite possibly your weekly meal prep, this meal has EVERYTHING going, to quote Joey from friends “Peas good, potatoes good, meat GOOOOD”
I loved this dinner so much that I actually took it with me on the aeroplane Christmas Day, on route to Japan, just so that I wouldn’t miss out on any Christmas dinner, and lets be honest – Roast dinner over aeroplane food? Is there really any need to question?!
This meal is 100% paleo approved and quite frankly its so very simple to make.
So if your keen to relive that Christmas dinner experience whatever the weather, look no further than the directions below.
For the vegetables:
Cooking time: 45min
Prep time: 10min
X2 Medium Parsnips
X2 Medium Swedes
X2 Medium Broccoli
X1 Large sweet potato
X4 Stalks of kale
X1 Large bag of mushrooms
X1 Medium red pepper/capsicum
As many Brussel sprouts as you desire
X1 Small Beetroot
X2 tbsp mixed herbs – fresh or dried
PLEASE WASH ALL VEGETABLES BEFORE PREPARING.
Beetroot takes the longest time to bake due to It’s water content, so once you’ve chopped and diced the beetroot you will need around 1 hr of baking time, no oil yet, just salt to dry it out, later when it looks dried out, you can add the oil to give it a crispy texture.
Place swedes, sweet potato and parsnips in a large baking tray with x2 TBSP of coconut oil, sprinkle your mixed herbs over, stir the vegetables around the pan so they get an even coverage of coconut oil to brown and crisp up.
Place in oven for 45 mins at 190 F
Next, make up a new tray for mushrooms, broccoli and capsicum, chop and dice however you wish, just add salt to these and cook up for 20min
We need another separate pan for your roasted kale, add x2 tbsp of coconut oil and a generous sprinkle of salt rub and massage kale into the oil so it gets coated in oil, giving it a beautiful nutty crunch when cooked. Bake for 5-8 mins
For the chicken:
Cooking time: 45min
Prep time: 5min
Bacon – optional
Place chicken in a large dish with half a cup of cold water. Coat the chicken in coconut oil and season with cajun spice, salt and black pepper.
Place chicken in oven on middle shelf for 45min at 190F
To check chicken is cooked the juices will run clear and the meat will be white. Do not remove chicken from the oven if the meat is red or pink.
Add bacon part way through baking – toward the halfway bake if desired to the chicken breast
Mix all ingredients together in a small saucepan and heat until thickened.
For the stuffing balls:
Cooking time: 20min
Prep time: 5min
X2 Free range, organic sausages
X1 cup almond meal
Carefully cut down the sausage to remove the meat and add to a bowl, add all other ingredients and mix. Tablespoon mixture into the palm of your hand to make small stuffing balls.
Bake in oven for 10-15mins
Plate it up!
Arrange all the veggies on the plate just as you would like them, cut away all the chicken from the bone so you are left with moist, juicy chicken. Drizzle the gravy as you desire, then serve up and enjoy.
When I used to live in paddington, on the long commute back home of a Saturday afternoon, I would occasional stop by a health store that was also a cafe, serving a whole variety of delicious vegetarian meals, in there glass fridge they would have a paleo quiche that on the rare occasion I would say F it, I’ll pay $9 AUD for one slice of this delicious goodness, I remember thinking, one day I will learn to make my own as the cost of one slice from this cafe is quite frankly a joke and lets be honest how hard can it really be to make?
This was about 2 years ago and I’m now getting around to making it up from scratch. I’m not sure why it took me so long to make a paleo quiche but I’m now thinking holy hell, this is an absolute game changer! I could potentially eat this everyday for breakfast, lunch and or dinner anytime! It’s so easy to make, inexpensive, SO SO nutritious and eating it is a pleasure! Already I’m fuelled with new ideas for different ingredients and flavours to experiment with. If you’ve got a spare 20mins in your day to prep up this king creation then you will be sure to fuel your insides with all the goodness this quiche has to offer for the week.
Lets get started…..
Add in whatever takes your fancy – these are the ingredients I baked inside;
1/2 Roasted Zucchini
1/2 Roasted Red onion
1 Garlic clove
1 cup Chopped Butternut Pumpkin
Handful of Green Beans
1 cup of Button Mushrooms
1 TBSP Mixed seeds
1 TBSP Coconut flour
1 TBSP Gelatin
1 can Organic creamed coconut flesh
1 TSP Ground Coriander
1 TSP Ground cumin
1 TBSP Filtered water
1 TSP Chilli Flakes
Pinch of rock salt
Black pepper to taste
1.5 cups of LSA Meal (linseed, sunflower seed and almond flour)
Pinch of salt
Black Pepper to taste
1 TSP cumin powder
1 TSP liquid coconut oil
1 TBSP Water
1 TSP Cumin
Starting with your veggies, I very thinly (the width of a sliver 5c coin) slice up the zucchini, beetroot, onion and button mushrooms and lay them individually in a cast iron baking dish in the oven for 10-15mins at 180C.
I place the butternut and green beans in boiling water and leave to soften for around 10min on a medium heat.
Whilst your veggies are cooking you can start to make up your batter, which consists of the eggs, cumin and coriander powder, salt, pepper, water, chilli flakes, coconut flour, gelatin, mixed seeds and coconut cream. Whisk these altogether with a hand held whilst to combine all the lovely flavours.
Set aside for a moment and start to make the quiche crust;
This is super easy to make, all you need is your pie tin/dish 23mm wide. In a large mixing bowl, combine all ingredients and mix until you have what resembles somewhat a dough ball.
Greece your pie dish with oil and place the dough ball in the middle and start to flatten down the crust with the back of a metal spoon.
Once flattened, prick the base with a fork and when your veggies have browned and crisped up to your liking, remove form the oven and place the pie dish inside to cook on a low heat around 160C for round 10mins – when removed the crust base should feel firm to touch. Set aside and leave to cool.
Next, when all vegetables are cooked through, including your butternut and green beans, place them into your coconut cream and egg filling.
Stir to combine and pour over the crust base, gently place inside the oven to cook for 15-20mins at 180C until the filling has risen, looks brown and firm to touch. Be careful when testing the texture, as it may still be very hot.
Once cooked through leave aside to set and cool for around 15-20min. I actually left mine to cool for a few hours, placed it the fridge and ate it cold for breakfast the following morning, it was fantastic! I’ll be completely honest I actually ate half of this quiche throughout the day as it was so tasty! I hope you enjoy it as much as I do!
Let me know if you have any comments or questions on this, id love to hear your thoughts.
You may know this meal as ‘baked eggs’ in some cafes that will serve this dish up in a traditional cast iron skillet. This middle eastern meal is great at any time of the day as it’s filling, nutritious and it takes merely moments to create as it’s a one and done recipe. The delicious combination of eggs, tomatoes and spices originating from the east make this breakfast banger one to wake up to.
½ red onion
1 yellow red pepper/capsicum
1 red pepper / capsicum
1 garlic clove
½ grated red chilli
3 button mushrooms
½ cup of chopped sweet potato
2 pasture raised eggs
1 can of chopped tomatoes
Handful of chopped parsley
2 tsp smoked paprika
1 tsp ground cumin
Pinch of rock salt
½ cup of water
Cook time: 25-30mins
Set your oven on a fan forced setting at 180c.
In a large mixing bowl place all ingredients EXCEPT your pasture raised eggs and yoghurt.
Mix together the ingredients until it forms a chunky salsa like consistency, stir so all spices have coated the veggies. Grease your skillet pan in a nut or avocado oil (something with a high smoking point, to avoid releasing any dangerous toxins found in highly processed vegetable oils) when this is done you can add your coated veggies into the pan and place in the oven for roughly 25mins, If you would like to leave it longer to fully break down the vegetables you may do so. When you’ve checked your Shakshuka at around 25minutes you can very carefully remove the skillet pan from the oven using appropriate oven gloves, then with a dessert spoon, create 2 small nest like holes in the middle of the dish and crack your happy hen eggs inside. Place the skillet back into the oven for around 5 mins to allow the eggs to cook through, however you like them, runny, soft or hard? 5 minutes will allow then to cook slightly runny.
After 5 minutes, carefully remove the skillet pan from the oven and leave to cool for 5 minutes (a good time to make yourself a coffee) add coconut yoghurt to serve and sprinkle with fresh parsley and a drizzle of quality extra virgin olive oil.
Being a little obsessed with Ramen, I’ve really been keen to play around and experiment with varies flavours to create different, nutritious and delicious, healthy ramen bowls – Ramen is said to have originated in China, then taken over to Japan in 1859. So whilst you can find some Thai inspired ramen, I couldn’t bring myself to call this meal ‘Ramen’ as technically speaking, It’s not. However I’ve combined the flavours of Thailand with the qualities of a traditional Japanese ramen bowl and spliced them together to create this wonderful winter Saturday night warmer.
Spiced with fresh ginger, turmeric, garlic, fish sauce, coconut aminos and beef broth, this bowl is everything you need to warm your body and soul.
Cooking up the broth is so easy and given how intense you like the flavour, you can let it sit over the day or in this instance I left the broth on the hob for around 90mins – The timing is up to you on this one – however I do recommend, the longer the better to give the flavours time to sit and activate.
Add the ginger, garlic, juice of 1/2 a lime, honey, fish sauce, coconut aminos, turmeric, salt, pepper, bone broth concentrate and hot water to a small pan on the lowest heat to allow your broth to simmer lightly.
Dice some sweet potato leave in the oven to roast for around 20 minutes. The spaghetti squash will need to go in a separate pan, cut in half, cut side down with 1/4 cup of water in the bottom of the pan (this will help steam and soften the noodles away from the hard skin) cook this for around 20 minutes also. When ready, leave to cool for around 10-15 minutes, then take a fork and gently pull the noodles away from the skin and place 1/2 the noodles in a bowl ready to pour your broth over.
20minutes before you are ready to serve and slurp this bowl of goodness;
In a blender, blitz up 1/2 a can of coconut milk, 1 tbsp of peanut butter and half a red chilli. When smooth and creamy, pour this into your broth and stir. The smell alone should tell you, its going to taste amazing!
Whilst your broth and peanut sauce are simmering softy, start on your fillers – Lightly boil the veggies and snap peas together, blast some heat onto the shitaki mushrooms, spring onion and red cabbage by tossing these for 90s in a non stick pan to soften them up.
Next the beef mince – This too just needs a quick blast of heat in a non stick pan, take your Chinese five spice and sprinkle it onto the meat and fry in its own fat until cooked to your liking.
All for one and one for all – Now, you can place all the fillers in at the very end to make your bowl look pretty, or as I did tip everything into the saucepan altogether (accept the meat) leave for 2 minutes allowing the veggies and mushrooms to absorb some of the sauce, then finally pour everything into your noodle bowl, placing the beef mince on top and decorate with fresh coriander, chopped peanuts, chilli flakes, fresh chilli and black sesame, with a dash of EVOO to pull out some more of those intense flavours.
I Loved this bowl so much and I really loved making it. If you do so happen to take the time to make this goodness bowl, please let me know how you get on 🙂
Ok, so who honestly walks past a subway and gets that instant desire for a subway sandwich?! You walk past the store and smell the fresh bread – it’s HEAVEN.
I know however for me, recently the idea is way better than the reality.
Eating clean for so long and generally fulling my body with nourishing ‘real, fresh wholefoods’ when I tend to eat a processed food, I feel really disappointed, it’s not as good as I remembered and it doesn’t taste real – bland flavours, stale textures and so on.
So, what does one do when you have this craving? Something wholesome and filling, but also good for me – Go make it your damn self!
I can assure you, once you buy yourself a waffle iron you will see the possibilities are endless with what you can make and create! When I brought the waffle iron, it was primarily to make sweet waffles and I think I’ve make them once in the year that I’ve had it, every other recipe has been savoury.
This waffle sandwich is actually beyond easy to make and all in all takes about 2minutes to cook and just about the same time to prep.
You can fill this beauty with whatever you would usually fill a sandwich with, mine includes;
• Free range/organic Pork sausage
• Homemade paleo Ketchup
• Portobello Mushrooms
• Fried egg
Il be honest, like my tortillas, I pack them WAY too full with all the things, so realistically, everything falls out as soon as I pick it up because I’m like a kid in a candy store and I can’t seem to understand balance! So, these are a lot of ingredients to have in one sandwich but as I’m greedy I make it work, however if you want to add less and enjoy your food without it falling out all over your lap/plate then I do recommend adding less.
To prepare your Sweet potato ‘sandwich’ you first need to finely grate a small sweet potato – Skin on or off its completely up to you.
Add the grated sweet potato to a bowl and add a cracked egg. Mix the egg and sweet potato together.
Add some flavour – This could be paprika, mixed herbs, chilli sauce, Cajun spice, garlic, whatever you like or if you’d rather, just leave it plain.
Heat up your waffle iron and pour the ingredients when the iron has reached its optimal cooking temperature.
Wait around 2 minutes to cook
When cooked leave to cool and rest for around 2 minutes
MAKE YOUR MASTERPIECE
Get your greens in!
Here I’ve added lightly fried kale in coconut oil, you can add whatever green leaf you like.
See Below how I’ve built up each layer
As I mentioned above sometimes ‘more is less’ as the sweet potato is so soft and delicate, cramming too many fillings inside will definitely make this sub difficult to eat, personally I would limit your filling to 3 ingredients per sandwich, to make your life a little cleaner and easier.
If you have any creative ideas on ways to build this super sub please comment and let me know your thoughts.
If you’d like to learn how to make your own Paleo ketchup to add to your sandwich please scroll through the savoury list on the homepage to find the recipe. Or click the link to take you there: https://wordpress.com/view/goodnessgreen.blog
Here, I share with you my weekly creations. I’m regularly asked “What’s on the menu this week Jodie” well, here it is, a week by week sneak peep into the lunches, general meals and snacks I eat to keep me fuelled throughout the week. If you have any recommendations I would love to hear them, I’m always keen to try out new recipes.
What’s a standard lunch?
I Whilst my meals differ each week I always work around these core ingredients:
Green Leafy vegetable
High Carb root vegetable
Paleo Venison Burgers
Made with homemade ketchup, these burgers are one of my favourite meal preps!
Venison is such a beautifully rich meat and also a very lean meat too meaning it will contain very little fat and is likely to be grass fed and finished given deers are usually wild, not farmed.
What with the flavours of the meat and the sweet, tangy ketchup I couldn’t resist some more sweetness by adding caramelised onion – pan friend in pure maple syrup. This burger has all the flavours going. if it were a BBQ I was eating this at, I would have to complete it with a fried egg for sure!
Pistachio Dukkah salmon
This has got to be one of my FAVOURITE meal preps. Homemade pistachio Dukkah Salmon with cinnamon sweet potato mash and sweet yet salty roasted beetroot wedges.
As mentioned above every meal will always contain broccoli, mushrooms and leafy green , in this case – Kale, some kind of bulb – Roasted red onion and a spice and or herb, here It’s cumin.
Topped with lashings of EVOO this Lunch is high in fats, medium in carbohydrates and extremely low in sugar. Quality nutrition at it’s finest.
Sweet potato Gnocchi with fresh herbs in a coconut cream & tomato sauce
Ok, so I’m aware these Gnocchi look somewhat like chicken nuggets, but I can assure you they do not taste of such things!
This was a Saturday night dinner that makes enough for two but if you, like me it’s more like dinner for two for one, as this was SO delicious, I ate it all. Sorry not sorry.
The sweet potato Gnocchi is made using Cavassa flour and seasoned with paprika and garlic.
The rich coconut cream tomato sauce is flavoured with fresh, rosemary, thyme and oregano. I added a few additional veggies and DONE. This is fully paleo/vegetarian approved.
Each weekend I cut out meat and fish to give my body a break and another win, it saves the planet just a little. small changes that make a big difference 🙂
Do you have a day/time you cut out meat?
CAJUN Seasoned Salomon
I hadn’t made this in so long and I have no idea why because it tastes SO good! Cajun seasoning is the bomb! It’s sweet, spicy, herby, it’s EVERYTHING! And it just so happens to work really well with salmon. This meal prep consisted of purple sweet potato, beetroot, purple cauliflower, broccoli, Swiss brown mushrooms, kale, dowsed in extra virgin olive olive and fresh lemon.
Harissa Paste? Yes Please…
Harrissa, is super simple to make and it ‘s flavour is sweet yet spicy. I like to pair it with rich meats such as venison as it’s a great way to add flavour to your meal preps protein and veggies.
Pro Trip – Venison is best cooked Rare to medium rare, its a very tender meat, cook it well for best flavour.
A handy meal prep if you’ve already prepared some slow roasted sweet potato and even if not and your home, it’s so easy to place a sweet potato to bake in the oven whilst you go about your daily duties.
I love this as a simple lunch as it contains all the good stuff. Quality fats, gut loving fermented sauerkraut with some quality protein and carbs. Oh and I forgot to mention the magic ingredient – Coconut Aminos = seriously…. this will change your meals and your life.
Chimichurri beef sausages
If you haven’t heard of Chimichurri you’re seriously missing out.
This fresh herbed paste originated in Argentina is made using parsley, oregano, chilli, extra virgin olive oil, garlic and red onion. Typically paired with grilled meats, I think this works great with any form of animal protein.
Once again this is another great quick and easy blitz up and go sauce to add to your meat, salad and veggies to enhance any standard meal.
This is by far the FRESHEST meal prep I make – I feel so clean after eating it! Likely because it contains fresh oregano, mint and lemon juice, it’s almost like a detoxing salad.
Salads have had a bad name for so long, as let’s be honest when bought out, they’re small and unfulfilling, leaving you hungry and unsatisfied. When you do it right lunch can be everything you want, need and more.
– Add olives – excellent source of good fats, satiating and very filling.
– Add lashings of a high quality Extra virgin olive oil
– Fill it with plenty of protein i.e I weigh around 165lbs therefore I aim to eat 165grams of protein per day
– Carbs! Carbohydrates are not the enemy! Root vegetables are really nutritious and can be very filling. Bulk up and add as many as you feel your body needs to function throughout the day.
Roots and fruits
Combing fruits and vegetables in one meal, really isn’t as bad as it sounds. Ive added raspberries and strawberries to salads, peaches to a spicy chicken and pistachio bake, Mango to a stir fry and cranberries to pulled lamb. Adding sweetness to a savoury meal can totally work given you add the correct type of sweetness.
I labelled this post roots and fruits as that’s exactly what it is, but this particular lunch isn’t overly sweet at all. The fruits are avocado sultanas and tomato, pretty standard, but effectively adding a good amount of flavour and texture.
This lunch is simply grass-fed organic beef sausages with roasted veggies – Asparagus, broccoli, mushrooms, cherry tomatoes on the vine and sweet potato topped with super scrummy Ginger and beetroot sauerkraut, avocado, extra virgin olive oil, a sprinkle of sultanas and the sweet nectar of life, coconut aminos.
I have no money, what’s in the fridge? Lets go with that…..
Ever have one of the following problems?
• I have no money to buy decent/healthy food for the week Or
• I have no food and don’t want to walk to the shops
Or potentially both? This isn’t a regular occurrence for me anymore but when gym membership, all the bills, a friend’s birthday weekend away, oh and you have to pay the next instalment of your visa have come through all at once, Huff, you do what you can, with what you have.
This luscious lunch was Kangaroo burgers, soft boiled egg, sweet potato, sauerkraut and whatever veggies were lurking at the back of my fridge.
Sometimes food is purely fuel and you can’t be fussy, appreciate what you have.
Pro tip: Any spice mix can ramp up some veggies or meat, so if I doubt with plain ingredients, just add some spice.
Anything slow cooked in my opinion is always going to be a winner.
Pulled pork soaked in bone broth and apple cider vinegar with granny smith apple chunks and roasted hazelnuts makes this meal prep one of my favourites – even better when there’s a crunchy piece of crackling to go with it.
I like to add stewed Chinese cabbage when I make this meal, purely because of its ultimate health benefits – Containing calcium and potassium, which are used by the body to regulate blood pressure and its rich in antioxidants. Adding cabbage gives the meal a great crunchy texture and it really can’t be tasted, try adding a type of cabbage to your meals, you wont regret it if cooked well.
Traveling and Meal prepping
Sounds like a a lot of effort and potentially difficult?! Given the circumstances it can work.
The photo above is from a camping trip I took in New Zealand, grabbing food out every day wasn’t always the answer due to cost, food quality and availability, especially when your driving through the mountains where everything is barren, sometimes your best bet is to stock up on supplies and live in survival mode for a few days.
This meal prep was a chickpea spaghetti with a Bolognese sauce and veggies.
Most supermarkets will offer a variety of gluten free pasta’s so it was handy that I found this spaghetti as making zucchini noodles isn’t exactly ideal in a camper-van.
I feel like SpagBol is a standard easy meal that’s filling, fuelling and nutritious when on an active holiday. When nearby or in a city, head to the local supermarket and grab yourself some quality grass fed mince beef, tinned tomatoes, tomato paste, fresh basil, easy to pan fry fresh veggies and some cracked black pepper.
This is so easy to cook up on a stove top and will feed you up for a few days.
No time? No problem!
Need to get some food fast? Limited on time? Want something nutritious and filling?
Sounds impossible, when your busy and on the go. A healthy option can work, Try this….
Head straight to the nearest supermarket – Pick up a tub of Coconut yoghurt (preferably COYO) Coles supermarkets actually have a pretty decent version of there own which is fairly cheap and quality tasting. Grab a bag of fresh or frozen blueberries, then head to the baking isle and pick up some nuts, if you can grab some honey and cinnamon spice too.
Sit yourself down, if you’re inside – grab a bowl, if you’re outside – chill out and take a breath. Pour small amounts of the ingredients into the yoghurt and eat until satiated.
This is my easy go to if I’m limited on time and really want something filling and fuelling. It can obviously work if you choose regular dairy yoghurt. Just ensure when eating in a hurry you do your best to sit down and breath naturally as you eat – If not and your feeling anxious or stressed, you’ll likely suffer digestive issues after eating and most of the nutrients from the food won’t be absorbed as you’re body is under stress. So for this time, enjoy your food in peace.
Veggies all the way
If I said to you “Today for lunch you have only vegetables” I’m almost certain most people would huff and sulk at the thought of eating an unfulfilling, bland, boring meal.
I can assure you when you eat a wonderful variety of vegetables/fruits at once, you can be full for hours after eating as these slow burning foods can keep you going until dinner.
This is a meal is filled with all the good stuff! I actually couldn’t eat it all because I underestimated quite how filling it would be.
Slow baked sweet potato, roasted broccolini, coconut and Himalayan salt fried crispy kale, mixed olives, one whole avocado, mushrooms, sun-dried tomatoes, garnished with cracked black pepper and extra virgin olive oil. Because this meal is filled with quality fats and slow burning carbs, you should stay full for a while, with plenty of energy. I ate this meal prep over a weekend when I tend not to eat meat so if you wanted to add some protein for balance, go for it.
Peach and pistachio chicken
I’m always surprised at quite how delicious this meal prep is. Maybe because it contains juicy sweet peaches which work really well with the paprika spiced chicken breast.
I think what makes this lunch ZING is the salsa – Lime, coriander, parsley, peach slices, paprika, chilli, extra virgin olive oil and pistachios.
I usually make this with coconut fried kale, button mushrooms and sweet butternut pumpkin. A really refreshing summer lunch that’s light, yet filling.
Stuffed sweet red peppers
When living in the UK I used to make this for dinner on the regular after getting home from the gym. It wasn’t the quickest meal to whip up but it is so delicious and nourishing after a workout. Since cutting out most grains and dairy, I’ve taken out the basmati rice and feta replacing them with cauliflower rice and adding some coconut cream, I feel it still works pretty well.
I make up a batch of cauliflower rice whilst my red peppers/capsicums are roasting on the oven and then fry up in a pan some mushrooms, white onion and garlic. When cooked I combine all ingredients into a large pot and add chicken stock with a dash of coconut cream. I allow this to simmer for 10-15mins then I add fresh basil and pine nuts. Remove the peppers from the oven and scoop the filling inside the peppers to cook in the oven for a further 10mins.
If you like coconut as much as I do, you’ll enjoy it even on your chicken. Whip up whatever side takes your fancy and chop some chicken breast into small chunks. Whisk up some eggs, coconut flour and desiccated coconut as a batter, dip the chicken in and fry up in a pan.
A farm girls Lunch
When working as a sweet potato picker and packer, winery laboratory technician and orange grader back when working 88 days a slave to stay in the country, times were at the least to say, hard, in every way possible.
When your paid an illegal underpaid wage, you make do with what you have and if that means $5 dominoes pizza just to survive – you quickly accept that’s just how it has to be until some money rolls in. And when it did THIS (picture shown above) is the luxury I would indulge in. A cheeky larger for balance and sanity along with the biggest green leaf salad with a hefty serving of protein.
I don’t encourage buying bags of green leafy veg because its a massive waste of plastic not to mention the chemicals added to keep the leaves fresh, however I would have to work the equivalent of 1 hour in a factory grading oranges all day to be able to afford this meal, therefore I wasn’t in a place to be picky. This lunch consists of, mixed leaves, sun-dried tomatoes, olives, roast chicken, hard boiled eggs, extra virgin olive oil and balsamic vinegar topped with some toasted pumpkin seeds.
The great thing about eating healthy wholesome foods when living in a working hostel is that no one wants to steal your food. Hide away your cutlery because a knife and fork in those kind of environments are as good as gold! Stay turned for more hostel life meals I used to cook up on a seriously low budget.
Buddha bowl for a buddha belly
This for years has been my standard Sunday dinner. I’ve tweaked and adapted it over the years but salads have consistently been a regular meal on a Sunday night as they are so easy to whip up when your in a sleepy Sunday mode.
I love going to bed full of fresh foods, fuelling for Monday, starting Monday the right way.
I grab myself I BIG bowl because lets be honest – Greens are great and you can never have too many, right? I fill the bowl full of green leaves, protein, fats, spices and mixed vegetables. This Particular salad/Buddha bowl contains coconut oil pan fried asparagus, red onion, red pepper and mushrooms, olives, sun-dried tomatoes, roast chicken and hidden underneath a whole heap of mixed leaves, sprinkled with pumpkin, sesame and sunflower seeds with dried cranberries.
A friend I was living with at the time once asked me to make it for him also which I did, after leaving the room and returning I came back to the kitchen to see him mixing in Cranberry jelly. At the time, I was horrified that my salad had just been ruined BUT it totally worked. So if you’re ever in the mood to be experimental with your salads go with a random jelly or jam to add in for flavour and sweetness.
If you have any unusual ingredient add in’s let me know 🙂
This super simple vegetarian meal is the EASIEST thing to whip up when you’re short on time or tight on cash. I make this veggie/vegan by adding quinoa or to make it paleo cauliflower rice works really well.
Curry spices and fresh coconut cream make this meal full of flavour and the chickpeas create a thick and soft texture making this a great winter warmer.
Working farm girls chicken curry dinner
When I used to get home from a very, VERY long day at the orange packing shed, finding a stove top that actually worked or ignited itself was a rarity and even then, you would have to fight or wait over one to actually start cooking your food. Breakfast and dinner were always the craziest time in the hostel kitchen which added more stress especially if you went to the pantry to grab your things to find someone had stolen your oil, cutlery and some of your ingredients. Meal time would always be hit and miss. Initially I started accepting that my stuff would occasionally get stolen and I would just deal with it as that. And then when It would happen on the regular, I’m sad to say I would repeat the vicious cycle and if people stole off me, I would steal off them.
Lucky for me on this occasion, I kept all of my ingredients.
This chicken curry I made with a pre bought roast chicken, a tin of coconut cream, curry powder, spinach and grated carrot. All in one pan, cooked and done in under 10 mins.
The ingredients are cheap and given you head to the supermarket at the right time the roast chicken can be half price. You can obviously ramp up this meal adding additional veggies and better-quality ingredients but the moral here is that you really don’t have to spend the earth to eat a decent healthy meal.
Super simple salad
Salads are my jam, I would eat salad everyday if I could. This salad above that you see my sisters dog drooling over is a super simple poached egg salad I made whipping together kale, avocado, sweet potato, red cabbage, mushrooms, chopped mixed nuts, extra virgin olive oil and balsamic vinegar. The ingredients are fried in some coconut oil altogether making this a great quick and filling meal.
if you’ve seen my mighty meatballs recipe, you will see THIS meal is my very favourite! Sweet, tangy, tomato and red pepper sauce with seasoned beef meatballs are so damm good. I like to add roasted and slightly charred pumpkin so that the texture is soft and melts in your mouth due to slow roasting the natural sugars are present and you will taste tones of caramel. DROOL! Always adding fresh rosemary, thyme and oregano makes this lunch flavoursome and super nutritious. Check out the recipe here; https://goodnessgreen.blog/2019/02/11/mighty-meatballs/
Paleo Satay Chicken
I Feel like I say this on the regular, but this is a DEFINITE favourite. I make this PALEO as I make up sun butter from scratch – sun butter is a sunflower seed spread that tastes somewhat similar to peanuts. I add coconut cream, paprika and chilli. Here you have what tastes like satay chicken. With added sweetness from the roasted yellow peppers and pumpkin, this meal is an ultimate fat bomb and will leave you full for hours, I frequently have to prize myself away from only eating the creamy, spicy sun butter sauce – it’s like crack to my taste buds.
Not the sexiest photo, but by sure one of the tastiest meal preps I make.
Gut lovin salads
As I’ve mentioned in previous posts salads are my Sunday night ritual. They are a staple dinner that I really look forward to. I love experimenting with different ingredients and dressings, creating new and exciting flavours.
This salad is gut loving due to the sweet and sour sauerkraut. SAUERKRUGHT helps aid digestion by promoting the growth of your health ‘good’ gut bacteria. A tablespoon a day is a great healthy addition to add to your diet.
Here I have baked up, honey roasted carrot, parsnip, crispy kale, broccoli, cauliflower and yellow pepper/capsicum, then I added sun-dried tomatoes, avocado, hard boiled eggs and chopped almonds, the veggies are roasted in mixed herbs and coconut oil for extra crisp then dressed in balsamic vinegar and avocado oil.
Harissa spiced lamb chops with creamy mint and beetroot dip
Personally I think this meal prep looks beautiful, it’s pretty AND delicious.
I made this as a standard lunch meal prep for the week but I must admit, trying to eat lamb chops in a tiny Tupperware container was challenging. I think if I made this again I would dice the lamb before hand into bite sized chunks so I can fully enjoy every flavour in each bite….
All in all, I love the combination on flavours in this meal and I’m always happy to add coconut yoghurt to sauces as it makes them so delightful creamy and with the fresh mint added it’s so fresh.
This lunch is a great meal prep for any season.
Thai beef mince with roasted cashew spaghetti squash
This is a quality paleo recipe from PETE EVANS, I made so much out of this book ‘Going Paleo’ when I first bought it and this particular recipe was a hit.
The spiced Thai mince is delicious as the sauce it’s cooked in basically ferments for a few days making it super smelly, BUT the flavours and aroma is SO intense when the meat has absorbed every single spice.
This meal has the freshness of a tangy lime, spice from chilli and warmth from the spices, you can even top it off with a fried egg and add some crunchy spaghetti squash noodles to fill it out.
Sunday fun day salads, fairly similar to the salad recipe’s I’ve posted before, However this pretty little summer bowl includes, crispy kale, avocado, roasted sweet potato, broccoli, mushroom, green horn pepper, red cabbage, beetroot, Brussel sprouts with ginger sauerkraut and ruby red radishes. I LOVE coconut aminos so I combine this with a quality extra virgin olive oil and few shakes of coconut aminos.
A quality, summer salad bowl.
Kangaroo steak, seasonal veggies and beetroot humous
When thinking up a meal prep for the week, recently, I’ve been heading to the supermarket and picking out an animal protein that’s on offer, from there I will get creative and think on the spot what flavours will work with that protein….
Typically dark meats, require stronger more intense flavours and white meats work well with soft, subtle flavours as well as some more flavoursome ingredients too. I think it’s important to find additions to complement the meat rather than mask it.
Kangaroo is a very lean, dark meat, rich in flavour, when cooked medium rare it can be deliciously tender and juicy.
Beetroot is a great sweetener and adding this pink powerful antioxidant to some homemade sumac humus made a great addition to the meat and vegetables.
I was a little skeptical if the humus would work, having never made it before but the lesson I learnt here was if you don’t take the risk, you’ll never know. This is definitely a meal prep I will make again.
Pan seared cod in white wine tomato basil sauce
This might sounds extravagant but it’s a really simple meal to cook up. With fresh ingredients of tomatoes, lemon juice, basil and garlic to enhance flavour, the white wine boiled in the sauce creates a great subtle sweetness.
I love fish and cod is a great tender white fish that’s cheap and very easy to cook.
Cauliflower fried rice
A fresh take on the original takeaway side, this cauliflower rice is a healthier, nutrient rich substitute.
Grating a whole cauliflower head, then frying in a pan with sesame oil, peas, cashews, separately pan frying onion, garlic and lastly spinach when you combine these ingredients with some fresh spring onion and chilli the flavours will sing!
I add ginger infused chicken with a few dashes of coconut aminos and WHAM here you have a paleo friendly lunch inspired by a classic Chinese take out. You can add additional protein by adding some fried egg.
Coconut and Mango gummies
These cute little gummies are not only infant friendly but oh so good for grown ups too! I actually have started eating one little cube of these after a gym session, great for replenishing your body after a workout as these beauties are high in protein to help support muscle repair, natural sugar from the fresh fruit (not from concentrate) to replenish those electrolytes – Full of fibre and the coconut milk is a great ingredient to keep you satiated. These are such a great addition to your day and you can get so creative with them. This first batch was made using the recipe from Naked Paleo https://nakedpaleo.com.au/blogs/news/turmeric-mango-coconut-gummies Jennifer is so great at creating healthy, nutritious and creative recipes for all ages. These gummies are fun and so delicious, I already plan to make a second batch, experimenting with different fruits and flavours. Stay tuned.
Lamb meatballs with cumin spiced pumpkin in a creamy tahini sauce
I often find when trying out a new or different style recipe for the week I have very little expectations as to how it will taste, in thinking this, I often find these are the best meals, probably because they’re new and different but also because I don’t pressure myself into how it should taste. Whatever the weird and wonderful combination of foods and flavours – who honestly cares?! If it tastes good and its nourishing your body, eat it and enjoy it.
I was sat outside my gym in my usual lunchtime sunny spot when I first tried these delicious Turkish spiced meatballs, little flavour bombs, paired with Kent pumpkin – My absolute love! This pumpkin is so sweet and tender when cooked, Kent pumpkin literally goes with everything!
With an abundance of herbs and spices this meal is a total 10/10, Takes a little time to make but then what good things don’t take time?!
Check out this recipe in Pete Evans book – going paleo, I highly recommend if your wanting to experiment or just get some new ideas with your meals.
Sweet, SWEET potato with almond butter and blueberries
I am delighted to say that sweet potato’s are pretty good for EVERYTHING and one particular thing they are AMAZING for is a super sweet treat. Combining salted almond butter to a warm roasted sweet potato is literally heaven on earth! Here as a breakfast win I added some frozen blueberries, its not a difficult meal/snack to make and you can really get creative however you like, its an idea I suggest everyone to try out if you’re a lover of nut butters and sweet potato. I am yet to try adding dates, which I hear is a total game changer!
Venison steak with Garlic and chilli jam
Another quality vegetable based lunch with seasonal greens, quality lean protein with a spicy jam added to the mix.
Jam it would appear is actually quite easy to make – Especially the savoury kind. Combining, crushed garlic, sun-dried tomatoes, chilli, spices and some copious amounts of extra virgin olive oil, a savoury jam is a great way to add flavour and texture to your meal preps. Eating healthy really doesn’t have to be boring when you are willing to get creative with what you cook and how you cook it.
Chicken coconut curry
A quick meal prep I whipped up on one of my weekday, days off at work, I merely cooked everything up in a pan with the curry powder, simmered in coconut oil, added chicken and waited for all the spices to warm into a curry bath! Veggies included purple cabbage, chilli, garlic, sweet butternut pumpkin, diced tomatoes, almond flour and roasted almonds to finish. A quality Ruby Murray.
Cumin spiced roast cauliflower and chickpea salad with mint, parsley and tahini dressing
Another failed meal prep attempt that actually worked out to be a success! I’ve made tahini many times before but this time around I was rushing around the kitchen to have everything prepped before heading to work and I didn’t toast the sesame seeds in the oven for long enough, therefore the seeds were not able to break down to make their natural oils, so when I came to blending the sesame and olive oil together it made a very odd paste, in order to save it, I decided to add coconut cream, which in turn made the ‘sauce’ thicker?! At this point I accepted it was a failure and added my herbs to the mix, then when my chicken had cooked through I stirred the herbed tahini paste around the chicken thigh which made an incredible thick and creamy coating. Along with crunchy chickpeas and pistachios, altogether with the spiced vegetables, I really, really enjoyed this meal prep and will definitely make it again.
Coconut, lime and raspberry ripple gummies
Yes, they really are as good as they sound. Here I have made another protein packed snack good for anyone on the go. I LOVE eating these after a gym session as I know, I’m fuelling my body with exactly what it needs – protein from the collagen, electrolytes and fat from the fresh coconut cream (also containing coconut water) Raspberries are high in vitamin C and contain natural sugars to help replenish your glucose levels, then lastly the bitter sweet limes that work as a great antioxidant – tick, tick, tick all the goodness in one gummy. If you haven’t already, check out my previous post above for the NAKED PALEO http:// https://nakedpaleo.com.au/blogs/news/turmeric-mango-coconut-gummies recipe and make these gummies!
Pull pork and sauerkraut wraps
These tasty little wraps were a post workout feed after a Friday night lights gathering at my gym. I’ve recently made these as a quick go to lunch after slow cooking a large batch of pulled meat. Pairing most foods with picked veg is always great as it will add flavour and acidity will Enhance each flavour in every bite! You can obviously choose what you wrap your meat in, but as shown in the photo above, I really like to use a lettuce or Chinese cabbage leaf to give some crunchy texture to the soft, moist filling.
Steak and eggs
Whether you’re looking to build muscle or you just keen for some protein, I find steak and egg is always a nourishing meal for your body. Placed on a bed of quality organic kale I have an organic grass fed beef steak topped with a pasture raised egg – I really don’t see the need for a sauce when you have a delicious bright yellow runny yolk that oozes over your meal. For the veggies I have roasted sweet potato, green beans, red bell pepper, broccoli, tomato and button mushrooms. This meal is not complex at all, so if you’re ever hungry, wandering the food isles and lacking inspiration for dinner, this could well be an easy go to.
Eating out and remaining loyal to your ethics
Some may say to eat what you want, everything in moderation, eat a balance diet….. Whatever and however you decide to eat is up to you, all that really matters is that your healthy and happy consuming whatever it is your eating as life is too short to count calories and worry about every single food and drink you’re putting into your body. Be clear on what you want – I LOVE eating healthy and whilst I will have a burger to stay sane at times it doesn’t always make my body feel great after I eat it, sometimes I bloat, I get lethargic, my insulin levels spike and I get sugar cravings immediately after, so I never feel full, therefore I listen to my body and eat what feels good to me, I’m very in tune with how my body feels and I think this is important for everyone to be conscious of. On this occasion I went out to dinner with friends and the restaurant we were dining at allowed you to choose you’re own steak and cook it yourself, just the way you like it. As a keen cook, I was very excited to cook my own steak, with it came fresh greens and you could bake your potato over the grill. When eating out, if you want to keep things healthy, you can always ask for meat to be cooked in olive oil, unseasoned and order a side of greens if you want to stay on track, otherwise remember to enjoy the food and the experience, eating is a blessing and it is to be enjoyed.
Zoodles of Noodles
Vegetable noodles are the new in thing and this being the case, some supermarkets will charge you a small fortune for then, lucky for me being a bargain queen, I will only purchase these on offer. I absolutely love adding veggie noodles to bulk out meals as it gives the same texture and consistency that spaghetti would, be it a salad or a side – these curly vegetables are a great asset to your dinner plate.
Kangaroo Meatballs with a chunky tomato and basil salsa
First time having kangaroo meatballs and I’m pleased to say they went down a treat. When cooking any lean meat, I will cook it rare or medium rare as lean meats hold their best flavour this way. I paired this with a chunky salsa, containing, white onion, garlic, spinach, basil, red pepper/capsicum and diced tomato.Have you tried kangaroo meat before? If so, how do you cook it?
Chocolate Peppermint Gummies
Another Gummy invention! These delightful little snacks never get old. This time around I brewed up some peppermint tea that been sitting in my pantry for so long that when thinking up what I could blend with chocolate/cacao powder, this flavour smash was a no brainer. For the chocolate I just used https://thesourcebulkfoods.com.au creamy vegan hot chocolate, added some coconut cream and gelatine, whisked everything together and poured into a Tupperware container to set. This batch is totally fruit free and only contains sugar from coconuts – delicious and nutritious!
Don’t mind If I do…..
Beef Ragu is on the menu this week and its packed full of all the essential nutrients to awaken your bodies natural defence! As it’s winter here in Australia, I was keen to get down and dirty with a winter warmer that would literally warm my socks off! Here in this beef Ragu, I have a beef broth concentrate broth base that contains MCT oil and pure grass fed collagen. I’ve also packed fresh parsley, oregano and thyme herbs for flavour accompanied with fresh garlic, savoy cabbage, chopped tomatoes and duck fat roasted new potatoes. Quality is key!
I didn’t add any spices to this meal which I probably should have to give it some extra punch in flavour, if theres any you recommend, please share in the comments below…..
Blueberry cream gummies
Just when I thought the gummy inventions couldn’t get any better I created this masterpiece flavour combination! If the coconut tree and the blueberry bush had a baby – well, all I can say is, dreams would be made!
WOW. Creamy coconut and fresh blueberries with a hint of Tasmanian honey, gimme more, gimme more…. These batches of super power collagen gummies usually last me two weeks – This batch has lasted just one as I cannot stop eating them! To be fair, I could be gauging on worser things but really I have no guilt eating these up as each cube is super low in sugar, containing quality fats only, not to mention the massive health benefits from the nutrient dense collagen and the flavours are harmonious!
Honestly, if you haven’t made you’re own gummy snacks already what is stopping you?
I’m saddened to say that this photo does not does justice to what this meal really has going on. I’ll do my best to describe its smokey flavours and Mexican inspired flare.
Black beans are a staple pulse in the Mexican diet, therefore in my opinion you can’t do Mexican without some beans. In this meal prep I have added organic mixed beans AND black beans, along with my staple roasted broccoli and mushrooms, then instead or rice theres some cauliflower rice hiding underneath the tangy, yet smokey sauce. Traditional spices used in Mexican cooking are cayenne pepper, garlic, oregano, chilli and cumin. Having some but not all of these spices In my pantry, I added the closest I could find, filling the meatballs with Chilli, smoked paprika, oregano, garlic and chipotle.
If you’re ever stuck for meal prep ideas you can always convert your own recipes merely by thinking up what flavours you like in certain dishes when you eat out. Usually I don’t crave Mexican food at all, but creating my own Mexican inspired meal was awesome and really worked with these meatballs.
This week has consisted in copious amounts of pumpkin, so much so that I may start to turn into one. What with baking and consuming a homemade spiced pumpkin pie to myself over the week, I also made a pumpkin cottage pie – that has turned out the BEST I’ve ever made it! Perhaps the way I made it had allowed it to taste better, regardless it was delicious and I’ve loved binging on pumpkin this week, I actually haven’t got sick of it once! This cottage pie contains ground lean grass fed beef, celery, rosemary, oregano, basil, and a mixed herb blend, organic chopped tomatoes, beef broth concentrate from https://au.meadowandmarrow.com/?gclid=CjwKCAjw7O_pBRA3EiwA_lmtfoe47TFjGO0EOX7keFQCvPXtOrWKjWpf5KLbHDfrPQTGafAG4pD23xoCkx8QAvD_BwE Portobello mushrooms, fresh garlic, onion and cracked black pepper. What’s your traditional cottage pie recipe?
Coconut lime chicken
I haven’t made this meal prep in a while, when cooking different things each week you tend to forget all the good things you make as you keep rolling over new recipes each week, sometimes its good to go back and revisit, especially when the meals taste as good as this!
I made this meal with 100% organic coconut cream – nothing else, its so deliciously pure and fresh, I then mixed curry powder, cumin, coriander, chilli, coconut aminos, white onion and black cracked pepper to the marinade, leaving my chicken tenderloins to bath in all its glory for 2 hours – The longer the better.
for my plant base, I paired this tasty chicken up with a butternut pumpkin, coconut fried kale, mushroom, broccoli and cauliflower rice salad, which also is the bomb and I didn’t even add any seasoning…. Sometimes when you add a quality salt to your veggies, that’s honestly all you need, the salt will pull out and preserve all the natural flavours in your vegetables.
I love, love, loved this meal prep so much this week, I will most definitely be raising it as one of my top favourites.
Mixed berry gummies
Another week, another gummy batch.
Here I have mixed berries, coconut cream and a very different and unique add in, sourced from only selected whole food stores, within these gummies you will find the magical, fuchsia, pink powder from red dragon fruit, I cant help but think UNICORNS when seeing this delightfully pink powder.
As a new take I also decided to add whole berries into this gummy mix for added texture, I am yet to try these squares out with my gymnasts, however I really think they will be an ultimate hit!
With an excellent source of vitamin C, magnesium, iron and B vitamins dragon fruit is pretty darn good for you! If you haven’t tried out these awesomely easy gummies then you need to immediately, the link to NAKED PALEO’s original recipe is above – when you see how easy they are to make, like me you will be creating your own weekly recipes…..
Five Spice Salmon
Oh, I do love a tray baked salmon recipe, and this one is so easy, quick and simple.
Before throwing your salmon fillets into the oven, you merely sprinkle Chinese five spice and a drizzle of quality cooking oil over your salmon and BAM your in business .
You can pair this with Asian or regular mushrooms, with pretty much any veg that takes your fancy, I tried this out with Hawaiian sweet potatoes – The beautiful ones that are white on the outside and a vibrant purple on the inside. A drizzle of coconut aminos and EVVOO over the top and done, cook once, eat for a week!
Gut Lovin Jelly
Stepping away from my usual coconut cream protein packed gummies, this week I’m trying something new.
How’s about some delicious, detoxing, wibbly, wobbly jelly? The kind that’s REALLY good for you – MANUKA HONEY, COCONUT WATER, FRESH TUMERIC activated with black pepper, FRESH GINGER and LEMON juice. Yeah that’s right, this jelly is holy, it’s here to bless your gut microbiome and cleanse your body. Whilst tasting pretty flavoursome too – given all the intense flavours in this jelly batch, it’s good to dilute with some filtered water and coconut water, the coconut water and honey give a slight sweetness, taking away from the bitter turmeric.
What’s good in this joyous jelly?
Manuka Honey: Is a type of honey native to New Zealand, with its well-knownsources of anti-bacterial, inflammatory and antioxidant benefits, it has traditionally been used for wound healing, soothing sore throats, preventing tooth decay and improving digestive issues. Manuka honey has been used to boost white blood cell count to cancer patients and persons with low immunity levels.
Coconut water: Coconut water is a nutritiously high in carbohydrates, magnesium and electrolytes, it’s a great way to add potassium to your diet and keep you well-hydrated.
Fresh Root Ginger: Ginger is a flowering plant that originated from China, it is commonly used in various forms of traditional/alternative medicine with its anti-inflammatory benefits It has been used to help digestion, reduce nausea and help fight the flu and common cold.
Raw Lemon Juice: Citrus fruits like lemons are high in vitamin C, a primary antioxidant that helps protect cells from damaging. Drinking warm or hot lemon water when you wake up may help get your digestive system moving.
Turmeric: Turmeric’s most active compound curcumin has many scientifically-proven health benefits, such as the potential to prevent heart disease, Alzheimer’s and cancer. It’s a potent anti-inflammatory and antioxidant that may also help improve symptoms of depression and arthritis; Turmeric is best activated when combined with black pepper.
Herb and lemon beef broth concentrate by Meadow and marrow
Meadow and marrow https://au.meadowandmarrow.com/?gclid=Cj0KCQjwwIPrBRCJARIsAFlVT8-pX5kBtwNyURxJykKuuvmQZ5t0jp13IZ5S839oVhu9inyPRAySAmEaAlLKEALw_wcB have THE BEST selection of beef broths on the market in my opinion, not only are they filled with wholesome, nutritious, quality ingredients, they also taste incredible too, collecting my food savings together, I have recently purchased the lemon and herb infusion broth. Best paired with white meats, I decided to cook up some chicken breast in this broth by adding tomato puree and arrowroot powder to create a rich, creamy sauce. Here, I have made a very simple oven baked chicken with leek, white onion, fresh rosemary and basil cooked in the sauce made from the meadow and marrow stock/broth.
The veggies you see are my standard oven roasted broccoli, portobello mushrooms, coconut fried kale and roasted butternut pumpkin. A damn good lunch.
This Little piggy went for ROAST BEEF
Who doesn’t love a good roast dinner? As a kid, I was the fussiest of fussy eaters and I hated Sunday roast dinner as mum used to over roast all the meat so they would come out like leather – dry and chewy, I hated ALL vegetables, potatoes and gravy, so this didn’t leave much on my plate. Merely a Yorkshire pudding, meat and some plain white boiled rice (not such a traditional roast dinner)
Now that I’m a fully grown adult and I actually enjoy heathy foods, I LOVE a quality roast. This roast dinner or should I say meal prepped lunch is; Duck fat roasted new potatoes and parsnips, broccoli, kale and mushrooms. Grass fed, organic roasting sirloin Beef all drizzled in a red wine gravy made using the fabulous meadow and marrow bone broth. To the gravy I added garlic, fresh thyme, red wine, tomato paste, green peas and white onion, the gravy itself makes this meal the ultimate winter winning lunch this week.
Ok, ok let’s address the fact that these sausages look like a turd. Yep, I called it first, BUT, I can assure you these spicy sausages taste AMAZING despite looking like Mr Hanky (the Christmas poop!)
Before cooking Merguez sausages, I hadn’t actually ever heard of them, seen or tasted them. When I came across them in a recipe book, I thought they looked like a lamb kebab, Similar but slightly different, the taste is full on packed with subtle spices – cinnamon, harissa, cumin and fennel, all wrapped in lamb mince. To get the full effect of these flavours, It’s best to marinate the meat in the spices, along with some salt and pepper overnight, then when the time comes to cooking, cook the sausages up In a non-stick frying pan with some lamb fat off cuts which I collected from the butcher for FREE! I guess the fat is something the butcher will usually cut off the meat and throw away so it’s free to whoever wants it.
I’ve baked up my standard veggie salad along with avocado, suede, roasted red onion, cumin roasted chickpeas and a wedge of lemon and EVOO. Loved, loved, loved this, will definitely make again, perhaps with homemade hummus???
Middle eastern Style apricot chicken
I don’t believe I’ve made quite so many curries recently, I guess I always used to make the same style of curry and lately I’ve tried mixing it up by adding different flavours, I cannot wait for my soon to come trip to India as I’ll learn how to cook so many authentic Indian recipes.
This apricot curry, is made with fresh coconut milk, lemon, coriander, garlic, white onion and apricots. I added for the first time ever TURNIPS to my standard veggie base and I must say they wern’t bad, Turnips are loaded with fibre and vitamins K, A, C, E, B1, B3, B5, B6, B2 and folate (one of the B vitamins), as well as minerals like manganese, potassium, magnesium, iron, calcium and copper. They are also a good source of phosphorus, omega-3 fatty acids and protein, a great fibrous carb to add to your meal preps.
Roasting chickpeas and lentils in a curry powder so they are delightfully crunchy and crisp is a game changer when adding additional protein to your meals. Try it out!
Mexican style Ragu
Black beans, cauliflower rice, fragrant with spices of chipotle and paprika, this veggie packed Ragu is a great combination of textures and flavours with gnarly roasted veg and a contrasting zesty twang with a smokey yet spicy kick. This Mexican style creation is an incredible meal prep for your week ahead.
Here I have – Organic grass fed beef mince along with sweet jap pumpkin, white onion, mushroom cups, broccoli, white onion, spring onion, garlic, chilli, chopped tomato, lime, Tabasco, coriander, meadow and marrow concentrate beef broth, lime and cauliflower rice. So GOOD!
Curried lamb shanks:
Ok wow! Punchy, robust flavours combined with tender rich lamb on the bone and if you happen to appreciate bone marrow and all of its abundant, supplementary goodness then you must create this healthy, nutrient dense dish for your meal prep.
It may seem quite extravagant, but I can assure you it really takes no time at all.
Adding in the following spices – Fresh root ginger, fresh garlic clove, chilli flakes and curry powder, all you need to do is season the lamb shanks in the spices, sear and brown the meat in a pan for a few minutes and then transfer into a oven safe dish along with your broth, chickpeas, lentils, mushrooms, tomato paste and fresh coconut creamed flesh. Let it cook and break down on a low heat for 40min – 1hour and what comes out will be something truly magnificent!
Email me for more info if you want to check out this recipe in full.
I don’t even know what to call this????
Pulling recipe ideas out of cook books whilst throwing your own take on a meal is a pretty common creation when it comes to my cooking.
I tend not to use mustard in recipes because store bought mustard is full of sugars, additives, vegetable oils, preservatives – all the nasties I’d rather not put in my body. Make your own I hear you say, well in the perfect world where I don’t work, and I can cook and bake all day with all my ingredients funded for, there merely aren’t enough hours in the day that I prioritise to make a pot of mustard from scratch, one day I will, but this week I found a store that had mustard containing, mustard seeds, vinegar and salt. Why can’t they all be that simple?!
Getting back on track, the marinade to this chicken consists of Dijon mustard, smoked paprika, fennel seeds, ground cumin, white onion, garlic clove, red chilli, salt, pepper, fresh mint, fresh parsley and extra virgin olive oil. All blitzed together in a food processor, I coated the marinade over my chicken thighs, let it sit for around 4 hours, placed in in an oven safe dish and cooked on a low heat for around 30mins – Its important this is cooked on a low heat, mainly so that we don’t damage the proteins in the olive oil and to keep the chicken really juicy and tender.
Such a simple, yet delicious addition to any white meat. the photo may not look so sexy, but trust me this meal prep what so flavoursome, your tastebuds will thank you.
I’m yet to meet someone that doesn’t love PESTO! Sweet, tangy, vibrant basil is the BEST! And the health benefits of consuming bail are always worthwhile – Basil is a herbaceous plant that belongs to the mint Family. It originates from India, where people use it as a spice and as a medicine for at least 5000 years. It has anti-inflammatory effects with a high nutritional value, rich in vitamin A, B6, C and K along with minerals such as iron, manganese and magnesium.
Here is a twist of my usual signature homemade pesto which I usually make with pistachio nuts, this pesto was made with deliciously golden crunchy Walnuts, along with fresh Basil, garlic clove, extra virgin olive oil, chilli flakes, spinach, lemon juice and cracked black pepper. This pesto chicken is a winner! Pair with mixed olives and sun-dried tomatoes for an extra flavour punch.
Quick breakfasts on the go
If I have a weekend filled up and don’t have time to cook up a standard weekly meal prep, this quality breakfast is definitely one anyone can make in a hurry.
In a pan I fry up my signature sweet omelette, which contains the same spices as French toast, making it Paleo, this is created with nutmeg, cinnamon, water, eggs, vanilla extract and maple syrup, I also add collagen powder for added protein.
After frying the batter in coconut oil, I place the omelette folded into a Tupperware container topped with COYO probiotic yoghurt and https://www.farmerjo.com.au Farmer jo’s – paleo granola. Done. If you want to bulk it out more you could add fruit, fresh or frozen blueberries work very well.
Smokey mustard chicken
Another scenario of grabbing anything you can find in the supermarket, rushing home to prep whatever you can with the contents of what you’ve just brought and if you’re lucky there maybe something in the fridge too to add in. Who’s been in a similar situation?
This meal was one of those days, got back from the airport and had merely moments to head to the shops cook up some meals before heading into work, screw the rest and a sit down I’ve just been sat on my bum on a plane for 7 hours straight, I need to move!
So here it is Chicken breast marinated in mustard, paprika, garlic with a dash of almond milk and EVVOO. I toasted up some pumpkin seeds on a low heat in the pan before adding the chicken to cook slowly in the marinade.
Beforehand I placed some sweet potatoes in the oven to bake on a medium temp, in a separate tray I baked some green beans broccoli and mushrooms, when everything’s cooked up, eat and enjoy. This meal is handy because whilst your chicken is marinating in the sauce and your veggies are cooking in the oven, you have time to leave everything and run your errands, whether it be taking out the bins, putting a load of washing on or showering, you can do it all with the peace of mind that you food will be almost done when you’ve completed your tasks! This was the case for me anyway.
Whether it be a pre/post workout or a general snack to come home to, organic rice cakes coated with my self made nut butters are the best! I love, love, LOVE them.
Veggiemigte and Marmite and not really my thing, so I like to get creative with these tasty treats. Here in the photo above I have my signature salted almond and coconut oil nut butter, along with a drizzle of Tasmanian honey and a light dusting of cinnamon. I like the idea of getting creative with what many might think is a bland base, do you guys have any ideas for pimping up your rice cakes?
Blueberry Dragon Fruit Gummies
It’s been a little while since I last made a scrumptious batch of gut loving gummies, I’ve missed them a lot. As the kids at work recently had a Christmas party and were asked to bring in some party treats I thought to myself, what can I bring in thats tasty, nutritious and looks fun and inviting for the kids to want to eat – cleverly encouraging them to eat a healthy treat without the realisation that It’s ingredients are so good after there long training session. Here I created the beautiful blueberry and dragon fruit gummies. The Base layer consists of blended blueberries, gelatine and a small amount of fresh tined coconut cream, the top layer is purely coconut cream, gelatine, a tbsp of maple syrup and dragon fruit powder. So GOOD! A definite remake for the future.
Asian style fried Salmon and stir fried veggies
The day after arriving back from an incredible trip in India, I was very ready to get my gut back in check after 10 days of eating curry, curry and more curry, not that the food wasn’t incredibly healthy and nutritious, it was merely very different to what my body was used to, I decided to pick up some fresh veggies from my local fresh food market to help support my body transitioning back to a ‘normal’ function. Here I have made an asian style stir fry with freshly mixed mushrooms such as Shiitake, Porcini and Enoki, I added fresh ginger, garlic and coconut aminos for flavour. I spiced up the salmon with Chinese five spice, chilli flakes, then oiled with avocado oil to fry in a pan. This was so delicious served with fresh green beans, celery, radish, white cabbage and snow peas. High in anti inflammatory foods for my gut to settle and good bacteria to thrive.
Sweet potato pesto waffles
Would you just take a look at these beauties. PESTO. WAFFLES. Oh honey…
Top your waffle with a good dollop of pesto along with your favourite veggies and remember that runny poached egg to crown this masterpiece! Enjoy it whilst it lasts.
This photo was taken around 4 years ago when I used to make these super convenient protein packed breakfast egg muffins for breakfast each morning. Essentially what expanded into my now ‘sweet potato, rainbow fritter pots’ most of the same ingredients just in one little baking case. Nowadays I will make these as a snack as I like to eat a big nutrient rich breakfast to see me through until late lunchtime. These breakfast muffins are made with grated sweet potato, spinach, almond flour, coconut cream and paprika, topped with a raw egg and baked in the oven until cooked. Great for a snack on the go or a post workout re fuel.
The Holiest of Hollandaise
Recently reintroducing dairy back into my diet (the quality kind only) I decided to try out this incredible hollandaise sauce made from quality Australian pasture raised Ghee. Ghee is created from separating the milk solids and the butterfat in processed butter while cooking out the water. This breakfast meal prep was made with my sweet potato waffles and mixed veggies, topped with two poached eggs and slathered in a very rich buttery hollandaise sauce. Very easy to make – egg yolks, ghee, paprika.
Swedish Meatballs – IKEA style
Meatballs are quite possibly one meal I could eat for every dinner. And who do meatballs like a boss? Ikea, i salute you! This meal prep was so bloody delicious, I would give it a definite 10/10. Traditionally served with Lingonberry jam, which is naturally quite a sour berry, when made into jam, lots of sugar is added to bring out a sweeter more tart flavour, as i usually keep my sugar intake low i wanted to add something that was earthy yet subtly sweet to complement the robust meatballs and creamy gravy, what I came up with was – beetroot patties. I trialled these for the first time adding soaked and cooked buckwheat, egg, to shredded fresh beetroot and they came out so well. Topped with some cashew crumble, seasoned with cumin, this meal definitely had all the extras going for it. I added bones to the gravy sauce and prized away the beautifully fatty bone marrow to add that extra punch of nutritious flavour to the sauce. I plan to create a recipe for this soon, so stay posted.
Super Green marinated chicken
Given fresh herbs and spices and the SECONDmost nutrient dense foods in the world, I wanted to try and pack as many as i could into this super green marinade. Here you will find fresh oregano, parsley, coriander, basil, Kale, celery leaves, mustard seed, chilli, garlic, onion, lemon juice and extra virgin olive oil. I whizzed up all the ingredients in a food processor and marinated chicken thighs on the bone to keep all the goodness locked into the meat. You can add Dijon mustard as well as mustard seed to create a creamier texture, depending on what takes your fancy.