#healthy eating

Thanks for the memories #westsidestrong #westsidefitness #nancgetsfit #72dayssober #canwetakeaminutetoadmiremycalves (at Westside Fitness)

Check out this awesome interview! http://www.simplyshredded.com/building-a-bionic-body-edgard-john-augustin-talks-with-simplyshredded-com.html

Sick of crunching numbers? Eating made easy! http://nutritionbeast.com/downloads/pantry-raid/

Oh my gosh; eating made easy! http://nutritionbeast.com/downloads/pantry-raid/

Mmm these taste AMAZING! http://nutritionbeast.com/2016/11/low-calorie-low-fat-gingerbread-cookies-unsulphured-beastly-black-strap-molasses/

These no bake protein bars are unbelievably delicious! http://nutritionbeast.com/2013/07/no-bake-peanut-butter-oatmeal-protein-bars/

How often does this happen to you? http://nutritionbeast.com/2013/05/how-retrieve-scooper-bucket-protein-powder/

This tastes amazing! http://nutritionbeast.com/2016/10/bobs-red-mill-healthy-dessert-with-gluten-free-apple-blueberry-granola/

Do you know what’s in your whey? http://nutritionbeast.com/2013/10/whey-protein-additives-ingredients/

so a couple of days ago a had a lecture and it was… quite intense. the lightbulb moments that made sense simultaneously didn’t make sense, lmao. I later got to reviewing the content to better understand it, but here’s a…

protip! - find a new place to study or work. for the past year, i’ve been working at the same table in the same area. but studying (and eating lunch) at two different places within two days (with earbuds in to focus) made me feel more refreshed and energized. you should try it :)

so so love playing with gourmet mushrooms, flavours are truely incredible

the mushroom tart (veg, p, gf)

ingredients

• 2 Tablespoons ghee
  
• mixed mushrooms (i get the gourmet mix from grocers)
  
• fresh thyme sprigs
  
• spring onion (as desired)
  

for bread base:

• 3 tbl ground flax seeds
  
• 2 eggs
  
• 1/3c coconut milk (refrigerate it and use the thick part from the top)
  
• 1/8c coconut oil
  
• 1/4c coconut flour
  
• 1/2c arrowroot powder
  
• ¾ tsp baking powder
  
• ¼ tsp salt
  
• ½ tsp apple cider vinegar
  
• 1 tbl coconut oil for the pan
  

feta cheese is optional
as is bacon :)

method

• slice the mushrooms length wise into flat strips.
  
• brown the mushrooms (on both sides) in a frying pan in the melted butter. Only takes a few minutes. in batches if you have too much
  
• set mushrooms aside while you prepare the bread dough.
  

for the bread

• put all ingredients together in a food process and mix well. it will be the consistency of pancake batter.
  
• melt coconut oil in an oven proof frying pan.
  
• when the oil is hot, pour in the dough and spread it out in the pan.
  
• cook for 2 minutes.
  
• Remove from heat and place the mushrooms and spring onion (feta/bacon) on top. salt and pepper to taste and add a few sprigs of fresh thyme (or herbs of your choice).
  
• place pan in a 200C oven for 15 minutes (or until the feta is browned)
  
• drizzle with a little olive oil if you like before serving (optional)
  

its my birthday in 3 days, and i’m ramping up the festivities early. 

with a chocolate flour-less being my top pick, i thought i would give some credit to my very close second, i present to you carrot cake

this recipe is a stunner and will definitely fool your non paleo friends.

the carrot cake (p, v) w lemon paleo coconut icing

ingredients

• 1 ½ cups blanched almond flour
  
• ½ Tsp sea salt
  
• ½ Tsp baking soda
  
• 2 Tsp cinnamon
  
• ½ Tsp ground nutmeg
  
• ¼ cup of unsweetened shredded coconut
  
• 3 large eggs
  
• ¼ cups of coconut butter
  
• 3 Tbs plus 1 Tsp of melted coconut oil
  
• ¼ cup raw honey
  
• 1 ½ cups grated carrots
  
• ½ cups chopped walnuts (optional)
  

method

1. Preheat oven to 325 degrees.
   
2. Grease an 8×8 baking pan with coconut oil.
   
3. In large bowl, combine almond flour, salt, baking soda, cinnamon, nutmeg, and shredded coconut with wire whisk.
   
4. In a mixer bowl, mix together eggs, coconut oil, Nikki’s Coconut Butter and honey. Mix well.
   
5. Add carrots into wet ingredients and mix on low.
   
6. Mix wet ingredients into dry.
   
7. Spread batter into prepared baking pan and bake for 45 minutes. Start checking at 40 minutes. (Should be springy and soft, but not wet).
   
8. When cake is cooled, frost and decorate with nuts and a dusting of unsweetened shredded coconut.
   

paleo lemon coconut icing

ingredients

• 2 lemon
  
• 1 cup coconut milk (allow to sit over night in fridge)
• 1 tbls arrowroot
• Raw honey, to taste
• Pinch of salt

Instructions

1. take out your coconut cream from the fridge and scoop the thickend cream from the top of the can, whisk together coconut cream with a stick mixer, add in honey and juice from your lemon

yummm!

the pale shepherd and his pie (p)

this delicious paleo shepherd uses cauliflower mash as a replacement for potato. i also baked some sweet potato crisps to place on top. enjoy!

mash

1. 1 large head cauliflower, cut into florets
2. 2 tbsp ghee, melted
3. A handful of diced shallots
4. Salt and freshly ground black pepper, to taste
5. Fresh parsley, to garnish

mince

1. 1 tbsp coconut oil
2. ½ large onion, diced
3. 3 carrots, diced
4. 2 celery stalks, diced
5. 1 lb. lean ground beef
6. 4 tbsp tomato paste
7. 3 cloves garlic
8. Parsley to taste
9. 1/8 tsp ground clove
10. 1 hot baby chilli
11. Salt and freshly ground black pepper, to taste

method

1. Place water in a large pot. Once the water is boiling, place steamer insert and then cauliflower florets into the pot and cover. Steam for 12-14 minutes, until tender. (or boil) Drain and return cauliflower to the pot.
2. Add the ghee and shallots, with a stick mixer or food processor, combine the ingredients until smooth. Set aside.
3. Meanwhile, heat the coconut oil in a large skillit over medium heat. Add the onion, garlics, celery, and carrots and sauté for 5 minutes. Add in the ground beef and cook until browned.
4. Stir the tomato paste, and remaining spices, including chilli, into the meat mixture. Season to taste with salt and pepper. Simmer until most of the liquid has evaporated, about 8 minutes, stirring occasionally.
5. Distribute the meat mixture evenly among four ramekins or small glass tray and spread the pureed cauliflower on top. Use a fork to create texture in the cauliflower and drizzle with olive oil. Place under the broiler for 5-7 minutes until the top turns golden. Sprinkle with fresh parsley and serve.