Ingredients

• 1 cup Almond butter (see tip)
• 1 cup Sunflower seeds
• 1 cup Raisins or sultanas or dried cranberries
• 1 cup Walnuts or pecans
• 1 cup Coconut
• 2 heaped tablespoons Honey

Tip: Almond butter can be quite expensive to buy. You can turn a couple of tablespoons of almond butter into a cup by food processing a cup of almonds with the almond butter. Process on high until a butter consistency is achieved.

Add more or less honey to vary sweetness.

Instructions

1. Preheat oven to 180°C.
2. Heat the almond butter and honey together in a pan until melted and well mixed.
3. In a large mixing bowl combine the dried fruit, coconut, sunflower seeds and nuts.
4. Pour the almond butter and honey into the bowl and mix well with dry ingredients.
5. Pour into a buttered 9×13 inch casserole dish or baking tin.
6. Bake for 20-30 minutes until cooked through.
7. Allow to cool and then cut into squares.

A slice of Awesome

Modified from The Gluten-Free Almond Flour Cookbook by Elana Amsterdam. Apart from the cream cheese this recipe is completely Primal.

This cake is very filling so you won’t need a giant slice. It is so good that you could feed it to your most fussy relative without hearing a complaint. Just don’t tell them it’s healthy.

Ingredients:

• 3 cups Almond Meal
• 2 tsp Sea Salt
• 1 tsp Baking Soda
• 1 Tbsp Cinnamon
• 1 tsp Nutmeg
• 1/2 tsp All Spice
• 1/4 cup Grapeseed Oil (Macadamia Oil works well too)
• 2 Tbsp Honey, heaped
• 5 Eggs
• 3 cups grated Carrot
• 1 cup Raisins
• 1 cup chopped Walnuts
• 250g block Cream Cheese
• 1-2 Tbsp Unsalted Butter
• 1 Tbsp Honey, heaped
• 1/2 Lemon, squeezed

Directions:

Cake:

1. Preheat oven to 160 C
2. Grease two 9 inch circular cake pans with butter
3. In one bowl combine all of the dry ingredients (almond meal, sea salt, baking soda, cinnamon, nutmeg, all spice).
4. In another bowl whisk together the wet ingredients (honey, grapeseed oil, eggs).
5. Add the wet ingredients to the dry and mix well.
6. Fold in raisins, carrots and walnuts.
7. Scoop the mixture evenly into the two cake pans.
8. Bake for 30-35 minutes or until a knife comes out clean.

Yum!

Excellent healthy desert

Baked Apples were a favourite of mine as a child. However, these sugar laden delectables are not as healthy a desert as they might seem.

I decided to create a sugar free version, using honey and dried fruit to replace the sweetness. I’ve put no amounts so that you can change them as you see fit depending on your personal preferences.

Ingedients

• Apples (red are my favourite)
• Honey
• Butter
• Raisins
• Dates
• Walnuts/Pecans
• Cinnamon

Instructions

1. Preheat oven to 180° C.
2. Add equal parts of honey and butter (3 Tbsp each should be enough for 4 apples) in a saucepan and melt over low heat.
3. Take the saucepan off the heat and mix in the raisins, chopped dates, nuts and cinnamon.
4. Peel and core the apples. Make sure you make a large enough hole for the stuffing.
5. Place apples in a baking pan and pack full of saucepan mixture.
6. Bake for around 45 minutes or until apples are soft.
7. Allow 20 minutes for apples to cool before serving with heavy cream or eat the next day for breakfast with full fat Greek yogurt

More photos

This base is very filling so make sure you make it nice and thin. On the taste side it has a drier taste than a normal flour pizza crust sp make sure you add some sloppy toppings.

Grain-Free Grilled Eggplant Pizza

Ingredients

Base

• 1/3 cup Coconut flour
• 1/2 cup Parmesan cheese
• 2 Tbspn Flax meal
• 4 eggs
• Dash of Sea salt
• 3/4 cup Mozzarella cheese

Toppings

• Homemade tomato pizza sauce
• Eggplant
• Mozzarella
• Parmesan
• Basil
• Cherry tomatoes

Directions

Base

1. Preheat oven to 180 degrees Celcius.
2. Place all of the base ingredients except the mozzarella cheese into the food processor. We just used the little one that came with our bar mix.
3. Wizz the ingredients up until there are no more lumps.
4. Fold in the grated mozzarella.
5. Bake for 25 minutes in a baking paper lined tray or pizza tray. The top should be browning.
   

   Coconut Flour Crust ready for toppings

Toppings

1. Chop the eggplant into 1cm thick slices. Place side by side on a foil lines tray.
2. Season the eggplant with pepper and herbs.
3. Place in the griller on high for 5-6 minutes until eggplant is soft and browning.
4. Rub the homemade sauce onto the now cooked pizza base.
5. Pop the frilled eggplant on top.
6. Add halved cherry tomatos, mozarella and parmesan to your personal taste.
7. Bake on 180 degrees C for 20-30 minutes until cooked.
   

   Pizza ready to be cooked

Other pictures:

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Grain-Free Tomato, Spinach and Bocconcini Pizza

Ingredients

Base

• 1.5 cups Almond flour (I used Almond meal)
• Dash of Sea salt
• 1/2 tspn Baking soda
• 1 Tbspn Butter
• 1 egg
• Mixed herbs of your choice

Toppings

• Tomato sauce base (we made ours from garlic, tomato paste, oregano, salt & pepper, water)
• Spinach leaves
• Bocconcini
• Cherry tomatoes

How to make

Base

1. Preheat oven to 180 degrees Celcius.
2. In one bowl combine the almond flour, sea salt and baking soda.
3. In another bowl beat the egg into the butter (melt the butter first).
4. Combine the wet ingredients into the dry ingredients. You should get a dough like texture.
5. Roll the dough into a ball and place onto a sheet of baking paper. Place another sheet over the top.
   

   Roll out the dough

6. Use a rolling pin to flatten the dough into the desired shape and then bake it in the oven for around 15 minutes.
   

   Ready for the oven

Toppings

• Add your desired toppings and bake for another 10-20 minutes until ready.
  

  Toppings added, ready to go back into the oven

Other pictures:

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Ingredients

• Bacon
• Eggs
• Optional:
  • Cheese
  • Broccoli
  • Potato
  • Zucchini
  • Tomato
  • Sausage
  • Your favourite food here

How to cook it

1. Pop a non stick fry pan on the stovetop on high
2. Throw on the bacon and any veggies that you want to brown up first.
3. Once one side is browned, flip veggies and bacon
4. Crack an egg and drop it on top. Repeat with as many eggs as you like. Try to fill in the gaps between veggies and bacon.
5. Optional: Add cheese on top
   

   4 egg, bacon, tomato and sausage mess. MMmmm

6. DO NOT STIR
7. Let the mixture sit on high for a minute, then add the fry pan lid and turn down to low.
8. Leave until egg is cooked. This part may vary in time depending on your type of stove and how well you like you eggs. I like to leave it for 3 or 4 minutes, then turn the heat off and leave it for another couple minutes.
9. Add freshly cracked pepper
10. Eat.

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I’ll start with a few that I’ve already tried out:

Grain-Free Cherry-Chocolate Chip Scones

These almond meal based scones are nice and buttery and last several days if kept in the fridge. I didn’t have any dark chocolate chips so I just used some broken up dark chocolate and I also used sultanas instead of cherries. On the third batch I added some coconut which was delicious.

Easy Mini Quiche Recipe

Skip the bread/pastry and just make the mixture. Use about twice what the recipe recommends, you will find that the recipes amount only makes very very mini quiches. Add chopped bacon for some extra flavour.

Grain-Free Pumpkin Bread

We turned these into savoury muffins. We took out the nutmeg, cinnamon, ginger and honey and instead added Feta, oregano and thyme. These were seriously delicious, I can’t wait to try the sweet version as well.

Almond Banana Pancakes

Cook these SLOW on LOW heat. I added an extra egg so that they stuck together a little better. I also added blueberries to the mix. Serve these up with some thick cream… YUM!

Fun & Fabulous Grain-Free Breakfast Recipes

I haven’t tried this book yet, I only just bought it but I’m planning making some this afternoon. Inside it has some really awesome recipes including granola bars, flax bread, cereals, biscuits and some quick egg recipes including a French toast adaptation which looks seriously yum. It’s also available on Amazon if you want a hard copy.

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Think about it, what do most people eat for breakfast? Cereals, toast, porridge or maybe even a croissant or a danish on the way to work. It’s quick and easy and the taste is easy on the palate first thing in the morning.

The first week of trying a Primal breakfast I made the nut butter bars from the Primal Cookbook. Mine came out quite crumbly so I simply added some yogurt and berries and I had a very filling breakfast. This week I wanted a change so that I wouldn’t get sick of eating the same thing.

I decided to fall back on the awesome breakfast smoothie. Here’s what I’ve been drinking, mostly to use up all of our bananas and blueberries. Sorry about the rubbish pictures, it was quite early when I made this in the morning.

BlueBan Breakfast Boost

Tastes better than it looks :)

Ingredients

These amounts are just estimates. I tend to just guestimate.

• 1 large banana
• 1/4 cup blueberries
• 1/4 organic yogurt
• 1/4 cup almond meal
• 1 scoop vanilla or unflavoured WPC
• Add water to desired consistancy

Instructions

1. Pop it all into the blender.
2. Blend it.
3. Yum yum.

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These muffins are also great for cleaning out a few items from the fridge.

Makes 12 muffins.

What mats (ingredients) you will require

Before you get started, make sure you have all these materials or at lease something similar. I’ll go over some items at the bottom that you can swap out to mix this recipe up.

• 1 3/4 cups raisin bran cereal (or similiar cereal with raisins/sultanas and flakes)
• 1 1/4 wholemeal flour
• 1 1/4 tspn baking powder
• 1 tspn ground cinnamon
• 1/4 tspn salt
• 1 egg
• 3/4 cup buttermilk
• 1/4 cup canola oil
• 3/4 cup grated (or finely chopped) apple
• 3/4 cup grated carrot
• 1/4 cup walnuts
• For all you protein nuts out there, simply add 4 scoops of protein powder (vanilla, chocolate or flavourless depending on your taste)

How to mix it

1. Take all dry ingredients (cereal, flour, baking powder, cinnamon and salt[protein powder too if you want]) and mix in a large bowl.
2. In a separate bowl mix whisk the egg, buttermilk and canola oil.
3. Make a volcano in the dry mixture and pour the wet mixture into it. Stir this mixture until fully mixed.
4. Stir in carrots, apples and walnuts.
5. Spray a muffin pan with non-stick spray.
6. With a spoon evenly distribute the mixture into the cups.

Time: 15 minutes

How to bake it

1. Before you start preparing, preheat your oven to 180 degrees C (400 degrees F).
2. Once you have the mixture on the tray place into the oven and leave for 20 minutes.
3. Take muffins out once a toothpick comes out clean.
4. Leave for 5 mins to cool before allowing them to enter your mouth.

Time: 20-25 minutes

These muffins are best eaten fresh. If you want to eat them throughout the week simply place some in a container in the freezer. When you want to eat one, take it out and microwave for about 20 seconds. Eat. Nom Nom.

Other things you can mix and match with apple and carrot for more uber muffins:

• Banana
• Zucchini
• Ginger
• Raisins
• Apple sauce

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So when I came back onto a higher carbohydrate diet I started adding oats and experimenting around with different amounts of fruit and nuts. I think I’ve got it pretty close to perfect now. Here’s the recipe of my favourite:

Fruit and Nut Protein Bar

Ingredients

• 1/2 cup walnuts, chopped
• 1/2 cup sultanas
• 1/2 cup dried apricots, chopped
• 1/4 cup dried ginger, chopped
• 2 cups oats, raw
• 4 scoops (120g) vanilla protein powder
• 1/2 cup skim milk

Directions:

Combine all ingredients in a large mixing bowl and stir up. Add just enough water so that the mixture becomes wet all the way through (you can experiment with water amount from batch to batch). Spread (you should have to spread it like a wet dough) the mixture in a olive oil sprayed small baking tray (8″x8″).

Cook in a preheated oven for 20-30 minutes on 180º C (350ºF). The top should become golden and look glazed. Cut into 8 pieces. Eat immediately or let it cool for a good hour or so and store in a tupperware container in the fridge. The pictured bar has almonds and chopped dried ginger on top.

Eat it as a snack for morning tea or as post workout nutrition. You will never be satisfied by a measly store bought muesli bar again! Keep your eyes out for more high protein snacks in the future.

Protein Bars on Amazon.com

Clif Builder’s Bar, Choc Mint

Clif Builder’s Variety Pack

Worldwide Pure Protein Bar