Salmon Parcels

Serves 2 hungry crossfitters:

Ingredients
2 salmon fillet portions, skinned
2 yellow peppers, sliced
2 small fennel bulbs, sliced
2 medium leeks. sliced
Knob of fresh root ginger, cut into matchsticks
1 red chilli, sliced
Fresh chives
Black pepper
1 Tbsp olive oil
2 Tsp soy sauce
Toasted sesame oil (optional, to taste)

You will also need some tin foil to make the parcels in which the fish and veg steam and cook in their own juices. This cooking method really keeps the fish moist, sometimes salmon can be over cooked and can taste like a leathery old flip flop!!

1) Heat the olive oil in a large frying pan and gently cook the peppers, fennel and ginger for 5 mins or so. Then add the leeks and chilli and continue to cook for another 3 0r 4 mins. You want the veg softened but not browned. Snip in a handful of chives, (scissors are easier than chopping with a knife) and add the soy sauce. Mix, and take off the heat.
2) Preheat oven to 180C and make two tin foil envelopes. To make an envelope, take a big piece of foil, fold in half and then fold one of the remaining three open sides closed.
3) Divide the veg mixture between the two parcels, top with the salmon fillets, and season with a few more chives and black pepper.
4) Fold over the remaining two edges of the envelope, making sure that the parcel is well sealed around all edges. Place the parcels on a baking tray and pop in the oven for about 15 mins.
5) When ready, cut the parcels open and if using, drizzle with a little sesame oil. This is best eaten straight from the parcel...don't bother trying to serve onto a plate.

Serious Satay

Ingredients
2 Tbsp coconut oil
2 shallots
2 garlic cloves
1 large red chilli (or 2 small ones)
1 Tsp ground cumin
1 Tsp ground coriander
100g crunchy peanut butter (make sure there's no added salt, sugar or other 'nasties', you just want 100% ground peanuts)
200g coconut milk
1 lime
Nam pla (optional, to taste)

This is seriously addictive! It can be used as a dipping sauce for chicken skewers or as salad dressing. Tonight I drizzled it over a crunchy veggie salad of green beans, red and yellow pepper, carrot, fennel and spring onions.

For the satay sauce:
1) Either very finely chop, or preferably blitz to a course paste in a food processor, the shallots, garlic and chilli (seeds in or out, your choice).
2) Heat oil in pan and gently fry the paste for 3-4 mins, then add the ground cumin and coriander for a further 2 mins.
3) Add peanut butter and coconut milk, combine and bring to the boil for 6-8 mins or until the sauce has thickened.
4) At this stage you need to taste....add a squeeze of lime juice (and if using, a splash of nam pla), stir and taste again. Keep tweaking until flavours are balanced...it's a personal thing.
5) Drizzle, dip, enjoy!

Jerk

No, not my favourite lift...but current household favourite...jerk style marinade.

Makes enough marinade for 500g of pork tenderloin. Would also work well with chicken.

Ingredients
Juice of 1 orange
Juice and zest of 1 lime
1 Tbsp olive oil
1 Tbsp honey (or agave)
1 Tsp ground allspice
1 Tsp chilli powder
1/2 Tsp smoked paprika
1/4 Tsp ground cumin
1/4 Tsp turmeric
Black pepper

1) Mix everything together and leave meat to marinade for at least a couple of hours in the fridge.
2) BBQ or griddle.
3) Get someone else to do the washing up, as the honey kinda caramelises and sticks to the pan!

Festival Food!

So, breakfast at this years Glastonbury Festival was Paleo. With no access to a working fridge here's what we came up with.... Omlette and salsa.

The salsa consisted of tomatoes, red and orange pepper a squeeze of lime and plenty of black pepper. I had also taken avocados but they stubbornly refused to ripen for several days.

And yes...that is a caravan in the background, and no we didn't do camping!

Spicy Veggies

No weighing and measuring tonight, we're free styling!

1) Partially cook broccoli and cauliflower, about 5 mins or so. I prefer to steam rather than boil as retains more nutrients and doesn't get soggy.
2) Meanwhile pre heat oven. Drain veg and chuck in a baking dish with a glug of olive oil, a few sliced garlic cloves, generous helping of dried chilli flakes and cumin seeds (probably about a Tsp each) and some ground black pepper.
3) Bake until soft and slightly charred, about 15 mins. With 5 mins to go I added some kalamata olives...yum.

Zoney Chicken Soup

Makes: 3 blocks protein, 3 blocks carb, 3 blocks fat

Ingredients
500 mls chicken stock, homemade if you can
Fresh chilli, deseeded and thinly sliced
3oz / 85g chicken breast (3 protein)
1/2 cup / 45g spring onions, sliced (1 carb)
1/2 cup / 140g chickpeas (2 carb)
3 Tbsp avocado (3 fat)
Black pepper

1) Put chicken stock and chilli in a pan (add as much or as little chilli as you like) and bring to the boil. Add the whole chicken breast , lower the heat and simmer for about 10 mins, or until chicken is cooked through.
2) Remove chicken from pan and leave to cool for a min. Once cool enough to handle, shred the chicken. I find it easiest using two forks to pull the meat apart.
3) Meanwhile chuck the chickpeas, avocado and spring onions into the pan and simmer for 3-4 mins. Return the shredded chicken and warm through for a further min. Season generously with black pepper and serve.

TIP: This soup only has a handful of ingredients and so if you can use organic, free range chicken and home made stock, as this will give the best taste.

Mmmm Moroccan Marinade

Makes enough marinade for 340g / 12oz of chicken breast (12 blocks protein)

Ingredients
1 red chilli, seeded and finely chopped
1 Tsp dried chilli flakes
3 cloves garlic, finely chopped
Juice 1/2 lemon
1 Tbsp olive oil
1 Tsp cinnamon
2 Tbsp jumbo sultanas / raisins
2 Tbsp pine nuts
Handful fresh mint, roughly chopped

1) Mix everything together apart from the mint and pour over chicken breast cut into bite sized pieces. Make sure chicken is well coated.
2) Leave to marinade for an hour or so (although on occasions I have left it much longer and also barely 15 mins and it still works).
3) Remove the chicken and cook in a shallow pan until golden brown (you may need to add a splash more oil for this). Just before it's done chuck in the marinade and let it sizzle until pine nuts are slightly toasted. Turn off the heat, season with black pepper and add the mint.

Go Green!

Veggies with Tarragon
Makes: 8 blocks carb, 18 blocks fat

Ingredients
1/2 cup / 6 spring onions (1 carb)
12 asparagus spears (1 carb)
1 1/2 cups / approx 150g mangetout (2 carb)
1 cup / approx 160g broad beans (3 carb)
2 little gem lettuces (less than 1 carb)
2 Tbsp / 30ml olive oil (18 fat)
4 garlic cloves, crushed
Handful fresh tarragon, chopped
Black pepper

The veggies are lightly cooked (part sauteed, part steamed) which really brings out their different flavours. Here's how...

1) Heat olive oil in a large frying pan. Cut spring onions into quarters and add to pan with the garlic. Really gently fry over a low heat for a few mins until softened.
2) Cut asparagus spears into quarters and add to the pan along with mangetout and broad beans. Mix well and make sure everything is coated with the oil.
3) Add 3-4 Tbsp of water to the pan, season with black pepper and cover. Allow to gently simmer / steam for a few mins. You want veg to be cooked but still retain nice crunch.
4) Cut gem lettuces into quarters (removing hard woody core) and chuck in to pan with a couple of mins to go. Don't let this get soggy!
5) Take pan off the heat, serve up the veggies and generously sprinkle with the fresh chopped tarragon.

Pink Paleo Salad with lemon dressing

Makes: 3 1/2 carb blocks, 19 fat blocks

For the salad
1 pink lady apple, finely sliced (2 carb)
2 1/4 cups / approx 170g raw red cabbage, finely sliced (1 carb)
5 black olives, pitted and halved (1 fat)

For the dressing
2 Tbsp / 30ml extra virgin olive oil (18 fat)
Juice of 1/2 lemon (1/2 carb)
1 large garlic clove, peeled and crushed
1 Tbsp flat lead parsley, chopped
Black pepper

1) Cut cabbage into quarters, discard outer leaves and remove the core. Shred as finely as you can. The slice / grate function on a food processor achieves best results...lovin' my new Magimix (other brands are available!)
2) Combine shredded cabbage with the apple and olives.
3) Make the dressing by whisking everything together until well blended.
4) Pour dressing over salad and toss until everything is evenly coated and the cabbage has 'stained' the apple pink.

TIP: Scale amounts up (we like a bit of crossfit scaling) to make a big salad for BBQ at the weekend..yay!

Stuffed!

Beef Tomatoes Stuffed with Egg Salad

Each recipe makes enough to dress 3 hard boiled eggs. Good for breakfast, lunch, snack...whenever!

Coronation Style Eggs
1 Tbsp mayo, light
1 Tbsp tomato puree
1 Tbsp natural yogurt, low fat
3 dried apricots, chopped
1 Tsp curry powder (more if you like)
Squeeze of lemon juice

Dill & Dijon Eggs
1 Tbsp mayo, light
1 Tbsp natural yogurt, low fat
1 Tsp Dijon mustard
1 stick celery, finely diced
2 spring onions, finely sliced
Fresh dill, chopped
Black pepper

Indian Takeaway!

Here's a couple of ideas for spicing up chicken breast. If you like Indian food it's worth stocking your store cupboard with a few staple spices. I got an Indian spice tin called a 'Masala Dabba' for Xmas this year..best pressie ever!

Both of these recipes make enough marinade for 4 chicken breasts.

Chicken Tikka
Juice 1/2 lemon
Handful fresh coriander, chopped
4 cloves garlic, chopped
1 Tbsp root ginger, peeled and grated
1 red chilli, deseeded and chopped
200ml low fat natural yogurt
1/4 Tsp grated nutmeg
1 Tbsp mild olive oil
1 Tsp chilli powder
1 Tsp ground cumin
1 Tsp garam masala
1 Tsp ground ginger
2 Tsp ground coriander

1) Put everything in a food processor except the lemon juice and blend until smooth.
2) Slash the chicken breasts, pour over lemon juice and then the marinade. Make sure all the chicken is well coated and leave to marinate, covered in the fridge, for as long as possible (ideally over night).
3) To cook, transfer chicken and most of the marinade to a baking dish, cover with foil and pop in the oven for 30 mins or so until chicken is cooked through. Towards the end of cooking time, remove the foil to colour the chicken.

Chicken Tandoor Kebabs
140ml low fat natural yogurt
1 Tbsp mild olive oil
60ml passata (sieved tomatoes)
1/2 Tbsp root ginger, peeled and grated
2 garlic cloves, peeled and crushed
1/2 Tsp garam masla
1/2 Tsp chilli powder
1/2 Tsp smoked paprika
1/2 Tsp turmeric

Mix everything together and marinade the chicken, covered in the fridge, for 2 to 3 hours. For this I chop the chicken into chunks and thread onto a skewer to make a kebab. To cook, I use a griddle pan (or frying pan) and cook for about 15mins turning the kebabs occasionally.

Sprout & Orange Stir Fry

Makes: 1 x 3 blocks carb, 3 blocks fat

Ingredients
1 1/2 cups / 200g brussel sprouts (2 carb)
1/2 orange, segmented (1 carb)
2 cloves garlic, sliced
Pinch dried chilli flakes
1 Tsp olive oil (3 fat)
2 Tbsp soy sauce (wheat free)
Handful of fresh herbs (coriander, flat leaf parsley)
Optional extra: sesame seeds, 1 Tsp = 1 block fat

1) Prepare sprouts by removing outer leaves and putting a cross in the base (this helps the sprout to cook evenly and quickly).
2) Blanch the sprouts in boiling water for about 8 mins, or until just about cooked through. I do this in the wok that I use for the stir fry, why create extra washing up! Drain sprouts, dry the wok and cut sprouts in half.
3) Now for the stir fry....heat the oil and then add garlic and chilli flakes, keep stirring for a min or so and then chuck in the sprouts.
4) As the sprouts are pretty much cooked, give them a couple if mins to warm through and colour and then add orange segments, soy sauce and a squeeze of orange juice from the other half of the orange.
5) Stir, add sesame seeds if using, a handful of fresh herbs and serve.

Portable Protein Snack

I found this recipe in 'Protein Power' by Michael Eades and have tweaked it slightly.

Makes: 2 x 3 block 'flans'

Ingredients
2 eggs (2 protein)
1/2 cup / 125g cottage cheese (2 protein)
2oz / 57g low fat cheddar cheese, grated (2 protein)
Tbsp chopped fresh coriander
Tbsp chopped fresh flat leaf parsley
Black pepper
Olive oil for greasing tin

I found the easiest way of cooking these is to use a non stick muffin tin.

1) Pre-heat oven to 200c and lightly oil tin.
2) Put all the ingredients into a food processor and blend until combined and smooth.
3) Pour into tin, dividing mixture equally.
4) Bake for 20 mins or until browned and puffed up.
5) Remove from oven and use a knife to loosen around the edges. Serve when ready.

TIP: Your puffed up domes will 'flop' slightly when you remove them from the oven, don't worry it happens to us all!. They still taste good though. I've called this portable protein snack as these are good next day in pack lunches, eaten at room temp.

TIP: If you want a Paleo version of this, check out the 'Egg Cupcakes' at http://everydaypaleo.com/

Protein Choices

There's been some chat in the box about food and protein choices, so here's a reminder of what to consider when wandering the supermarket isles.....

Barry Sears defines the quality of a protein source by its fat content, as all protein contains fat

To make it into the Zone Top 100 food list the protein source must contain at least twice as much protein as fat.

Lower fat protein choices will reduce your intake of both saturated fat and also Omega 6 fatty acids, a type of polyunsaturated fat found in all protein sources.

Fish contain another type of fat called long chain Omega 3 fatty acids. These are 'healthy' fats and counteract the damaging effects of Omega 6. So a fish protein choice can be higher in fat and still be considered a good choice if the form of fat is long chain Omega 3 fatty acids.

Zone rankings for protein quality is as follows:

Excellent Source
Mackerel
Turkey breast
Haddock
Cod
Salmon
Tuna Steak
Turkey breast, deli
Lobster
Sea bass
Snapper

Very Good Source
Chicken breast
Freshwater bass
Trout
Cottage cheese (1%)
Chicken breast, deli
Tuna, canned in water
Soy products
Emu

Good Source
Pork tenderloin, well trimmed
Tofu, extra firm
Beef tenderloin, well trimmed
Tofu, firm
Tempeh
Tofu, soft

Why not try....Indian Spiced Fish (works well with both Haddock & Cod)

Ingredients for Indian spice marinade
2 Tsp chilli powder
2 Tsp ground coriander
1 Tsp ground cumin
1 Tsp ground fennel
2 Tsp Turmeric
1 Tbsp lemon juice
Small knob of fresh root ginger, peeled & grated
2 Garlic cloves, peeled & crushed
Black pepper
2 Tbsp mild olive oil

Mix everything together and coat the fish well with the paste. Leave to marinate for at least 30 mins and then whack it under the grill, leaving the paste on the fish so it forms a 'crust'.

Date & Nut Cookies

Makes: 6-8 cookies

Ingredients
3/4 cup / 100g pitted dates, chopped
1/2 cup /100g almonds
1/2 cup / 70g walnuts
1/2 cup / 55g desiccated coconut
1 Tsp coconut oil
1 Egg
1/4 cup / 40g jumbo raisins
1/2 Tsp cinnamon

1) Pre heat oven to 180c.
2) Soak coconut in cold water for about 10 mins to soften, then drain and squeeze out any excess moisture.
3) At same time soak raisins in warm water for about 10 mins until plump, then drain.
4) In a food processor blitz the nuts until you get a fine 'crumb', then add the dates, coconut oil, drained coconut, cinnamon and egg. When fully combined, you should end up with a thick-ish mixture, gently stir in the raisins.
5) Line a baking tray with baking parchment (this is important as it will stop the cookies from sticking).
6) Divide the mixture into 6 to 8 balls and press into a rough cookie shape. Bake for 25 to 30 mins until brown...keep an eye on them.

The dates make a soft 'gooey' cookie rather than a crisp biscuit....to dunk or not to dunk is the question?

TIP: You could use any combo of nuts that you happen to have lurking in your cupboard.

Fruity Cottage Pie

Serves: 4 x 3 blocks protein, 3 blocks carb

Ingredients
15oz / 450g lean mince beef (10 protein)
2 eggs (2 protein)
1 cup / 100g onion, diced (2 carb)
2 apples, cut into chunks (4 carb)
2 Tbsp jumbo sultanas (2 carb)
5 cups / 800g cauliflower, small florets (4 carb)
2 Tbsp tomato puree
4 Tbsp beef stock
Black pepper

For the filling
1) Pre heat oven to 180 / 350
2) In a frying pan 'dry fry' (no need to add oil) the beef and onions until browned. Mix in the apples, sultanas, tomato puree, beef stock and season with black pepper.
3) Transfer the beef mixture to an oven proof dish and cover with tin foil. Cook in the oven for 30 mins. Meanwhile....

For the 'mash'
1) Steam the cauliflower florets for 5-8 mins until soft.
2) Then mash, or use food processor for a smoother consistency. Stir in lightly beaten eggs and black pepper.
3) When the beef has had 30 mins, remove from oven, spoon cauli mash on top and then return to oven for a further 15 mins.

Because you don't need to add any oil for cooking (I found enough was released from the beef even though it was lean), remember to balance your meal with a source of fat. We had a paleo nut cookie for dessert.

TIP: If you're not strictly paleo you could also try adding some grated cheese to the cauli mash, although be careful with amounts as this will increase the protein element.

Question: Missing Mash?

Answer: Caulifaux mash (see what I did there...)

So, here's how the potato measures up to some alternative choices. Using the USDA (US Dept of Agriculture) Nutrient Database I've compared 100g of each item, peeled, and boiled without salt.

For those of you still making your way through the Crossfit reading list on nutrition, Total Carbohydrate can be broken down into simple sugars (which affect insulin) and fibre (which does not affect insulin). In a nutshell, 'good' Carb choices are those which are high in fibre and therefore low in sugar, as this will limit insulin stimulation.

Potato
Calories 86
Total Carbs 20.01g
Dietary Fibre 1.8g


Sweet Potato
Calories 76
Total Carbs 17.72g
Dietary Fibre 2.5g


Celeriac (known in the US as celery root..I think)
Calories 27
Total Carbs 5.9g
Dietary Fibre 1.2g


Cauliflower
Calories 23
Total Carbs 4.11g
Dietary Fibre 2.3g


An interesting exercise to have a look at the nutritional value of potential 'mash' options, but hey, that's what the Zone food block system is for. It does all the hard work for us by providing an easy way of comparing the insulin stimulating affects of various Carb sources, and gives us the tools to make good choices.


Fruity Cottage Pie with Caulifaux Mash coming soon!

Blueberry Chilli Salsa

I know that blueberries are not in season at the moment but they were on special offer in the supermarket and I couldn't resist....obviously in season in Chile which is where they came from!

This makes enough salsa for two people (2 1/2 carbs total) and as you can see from the pic we served this with grilled fish.

Ingredients
1 cup / 250g blueberries (2 carb)
1/2 lime (1/2 carb)
Fresh ginger
1 Red chilli

1) Whiz in a processor half the blueberries (125g) together with the chopped red chilli, zest and juice of the lime and 1/2 Tsp of fresh ginger, peeled and grated.
2) Mix remaining blueberries with the puree and serve!

TIP: Go easy on the ginger, add a little at a time and taste as you go as it really packs a punch.

Perfectly Poached Paleo Chicken

Ingredients
1 medium whole chicken (free range, organic...the best you can afford)
2 carrots
2 onions
3 garlic cloves
1 leek
1 bunch fresh thyme
2 bay leaves
3 litres water

You will also need a large deep pan that can hold this volume of liquid plus a whole chicken.

Don't be afraid of this cooking method - poaching makes the chicken really tender and juicy and unlike roasting or pan frying you don't need to use any oil, leaving you to add your fat 'blocks' via other ingredients in your meal. This method also produces a great tasting stock which you can save for another recipe.

1) Peel the carrots, onions and garlic and roughly chop. Wash the leek and chop, using all of it including the dark green bit at the top.
2) Place the veg in a pan with 3 litres of water, thyme and bay leaves.
3) Bring to the boil and simmer for 20 mins. Skim any foam off the surface.
4) Then add the chicken and simmer for 75 mins. Cooking should be very gentle, do not boil!
5) If chicken is not submerged add a little more water.
6) When cooked remove the chicken and allow to rest (the chicken, not you!).
7) Strain the stock through a sieve and refrigerate or freeze as required.

TIP: We served our poached chicken with steamed winter greens.

TIP: If you don't have a big enough pan you could use chicken supremes (basically a chicken breast with skin on, bone in and with wing still attached ) and adjust the cooking time. I've never seen chicken supremes in supermarkets but your local butcher will be able to sort you out.

Bolognese Wraps

Serves: 4 x 3 blocks protein, 2 blocks carb, 2 1/4 blocks fat (plus baby gem lettuce leaves for serving)

Ingredients
18oz / 510g turkey mince (12 protein)
1 cup / 100g onion, chopped (2 carb)
1 cup / 100g carrot, grated (2 carb)
1 1/2 cup / 400g tin tomatoes (2 carb)
1 1/2 cup / 120g chestnut mushrooms, thickly sliced (3/4 carb)
1/2 cup / 60g celery, finely diced (1/4 carb)
1/2 cup / 125mls passata (sieved tomatoes) (1 carb)
1 Tbsp olive oil (9 fat)
2 garlic cloves
2 Tsp dried oregano or mixed herbs
Celery leaves, chopped
Worcestershire sauce
Black pepper


To make the 'wraps' we served this on baby gem lettuce leaves.


1) Saute the onion, carrot, celery and garlic in the olive oil for about 5 mins until starting to soften.
2) Add the turkey mince and cook until browned.
3) Add the tin tomatoes, passata, mushrooms, dried herbs and reserved celery leaves if you have some. Season with black pepper and a good splash of Worcestershire sauce.
4) Bring to the boil and then reduce the heat and gently simmer for at least 30 mins. The longer you can leave it simmering the thicker the sauce and the richer the flavour. Keep an eye on it and add a splash of water if you need to.


TIP: If like me you have someone in the household who doesn't like 'chunks' of veg in their bolognese sauce and your knife skills are limited, you could always whiz the onion, carrot and celery in a processor to finely dice...they will never know!

Thai Turkey Kebabs

Makes: 6 blocks protein

Ingredients
9oz / 255g lean turkey mince (6 protein)
1 lemongrass stalk
1 red chilli
1 spring onion
Coriander, small bunch
1 Tsp nam pla (fish sauce)
1 Tsp soy sauce
Black pepper

1) Either finely chop or whiz in a processor the lemongrass, chilli, spring onion and coriander (use the stalks as well).
2) Add the nam pla and soy sauce, and season with black pepper. You should end up with a course paste.
3) Add paste to turkey and mix thoroughly.
4) Divide into 6 equal sized portions. Shape into balls / patties and if you can be bothered thread onto skewers.
5) Cook over a medium heat on a griddle (or frying pan) for about 4-5 mins on each side.

Really quick to prepare and tastes great the next day as well.

Saltimbocca Style Haddock

Serves: 1 x 3 blocks (plus 1 slice parma ham)

Ingredients
4 1/2oz / 127g haddock (3 protein)
1 slice parma ham, excess fat trimmed off
2 cups / 165g green beans (2 carb)
3/4 cup / 80g mange tout (1 carb)
1 Tsp olive oil (3 fat)
Lemon zest
Fresh sage
Black pepper

1) Season fish with black pepper, lay a single sage leaf on top and wrap with the parma ham. Bake in oven for about 12 mins or until cooked (when opaque and flakes easily).
2) Meanwhile steam the veggies for about 5 mins. When cooked dress with olive oil and lemon zest.

TIP: This would also work with other white fish such as cod.

The Italian word “saltimbocca” is a great name for any recipe. It’s a contraction of “salta in bocca,” meaning “[it] jumps into the mouth"...yum!

Valentine's Day Paleo Treat

Forget the predictable card and flowers....give your time, and say it with cake!

Zesty Courgette Cake

Ingredients
6 eggs, separated
1/2 cup / 150mls honey
1 1/2 cups / 200g courgette, grated
Zest of 1 orange
Zest of 1 lemon
1 Tbsp orange juice
3 cups / 330g ground almonds

You will also need a 9 inch cake tin (preferably one with a removeable bottom).

1) Pre heat the oven to 170c.
2) Beat the egg yolks and honey in a bowl, then mix in courgette, orange and lemon zest, and ground almonds.
3) In another bowl, whisk the egg whites until you can form soft peaks.
4) Gradually fold the egg whites into the courgette mixture, a bit at a time and taking care not to knock the air out. Don't over mix.
5) Prepare the cake tin by lightly greasing and lining with baking parchment.
6) Pour in mixture and cook for 50-60mins. To test whether the cake is cooked, stick a skewer in the middle and if it comes out clean it's done. Remove and leave to cool on a wire rack.

TIP: If the cake starts to colour too much before it's cooked, cover with tin foil.

Ginger Cashew Chicken

Serves: 1 x 3 blocks protein, 3 blocks carb, 6 blocks fat

Ingredients
3oz / 85g chicken breast, cut into strips (3 protein)
1 yellow pepper, sliced (1/2 carb)
1 red pepper, sliced (1/2 carb)
1 cup / 100g fine green beans (1 carb)
1/4 cup / 90g black beans (1 carb)
1 Tsp sesame oil (3 fat)
9 cashew nuts (3 fat)
1 garlic clove, chopped
1 Tsp ground ginger
1 Tsp ground cinnamon
1 Tsp dried chilli flakes
1 Tbsp light soy sauce
1/2 Tbsp oyster sauce

1) In a bowl mix the ginger, cinnamon, chilli flakes, sesame oil and chicken. Leave to marinate for about 15 mins if you can.
2) Meanwhile, I find it easier to partially cook the green beans before stir frying. So, in your wok put a bit of boiling water and steam / boil the beans for a couple of mins until just about done. Drain the beans, wipe dry the wok and you're ready to go.
3) Heat the wok (or frying pan) and when hot add the chicken. Cook for about 5 mins and then add garlic, veggies, black beans and nuts. Cook for a further 5 mins or so. You gotta keep everything moving. Chicken should be cooked through, and peppers should be soft and slightly charred.
4) Add soy sauce and oyster sauce and cook for a further min or two.

Egg Curry

Serves: 4 x 3 block meals

Ingredients
12 eggs, hard boiled & peeled (12 protein)
1 cup / 100g onion, chopped (2 carb)
3/4 cup / 400g tin tomatoes, drained (1 carb)
1 cup / 200g chickpeas (4 carb)
4 1/2 cup / 440g aubergine, large chunks (3 carb)
2 2/3 cup / 380g courgette, large chunks (2 carb)
4 Tsp veg oil (12 fat)
Large bunch coriander
1 Tsp ground cumin
1 Tsp garam masala
1 Tsp turmeric
1 Tsp chilli powder
2 garlic cloves
400 mls veg stock
Black pepper
Optional to serve: 0% Total Greek yogurt

For the paste
1) Whiz the coriander (stalks n' all) in a processor with all the spices, add a splash of water until you have a thickish paste.

For the curry
1) Heat the oil in a pan and cook the onions and garlic on a medium heat until soft, adding a splash of water will help steam the onions and prevent them burning.
2) Add the paste and cook for a couple of mins.
3) Next chuck in the tomatoes, aubergines, courgettes and chickpeas, mix well. Cover with the veg stock and cook over a medium heat for 20-30 mins. Keep an eye on it, you want the veg to be cooked through and most of the liquid evaporated. If it looks too dry add a splash more stock.
4) Whilst waiting for the veg, hard boil your eggs.
5) When veg is soft but not mushy, season with black pepper and divide into 4 equal sized portions.
6) At this stage, off the heat I add a small spoonful of Greek yogurt to each portion. This combines the curry and makes it nice and creamy. Totally optional, as it will give you a little extra protein and carb, but less than a 'block'.
7) Serve with halved eggs on top.

NB: I've adapted this from an Antony Worrall Thompson recipe, he uses the heady combination of potato, sweet potato and peas in his! I reckon cauliflower and spinach would also work well in this.

TIP: Don't know how to hard boil an egg? Click here... http://www.deliaonline.com/how-to-cook/eggs/how-to-boil-an-egg.html

Pan Fried Paleo Pigeon

Serves: 2 x 3 block meals

Now, we are talking wild wood pigeon here not the 'rats with wings' you see flying about city centres. In season now and taste delicious. Find yourself a good butcher or a friend with a gun. Thanks Andy!

Ingredients
9oz / 255g pigeon breast, skin removed (6 protein)
24 asparagus spears (2 carb)
2 apples, cored and cut into chunks (4 carb)
2 Tsp olive oil (6 fat)
2 garlic cloves, crushed
Fresh thyme, leaves removed from stalk
Balsamic vinegar
Black pepper

For the pigeon
1) Marinate the pigeon in approx 2 Tbsp of balsamic vinegar, 2 crushed garlic cloves and 1 Tbsp of thyme leaves for about 20 mins.
2) Shake off excess marinade and pan fry for about 3 mins on each side. Should still be pink in the middle. Let them rest for a couple of mins before serving.

For the warm salad
1) Drizzle asparagus and apples with olive oil, season with black pepper and bake in the oven for about 10 mins (cooking time will depend upon how thick your asparagus is).
2) Once asparagus is cooked and slightly charred and the apples are soft (but not mushy) remove from oven and add a splash of balsamic vinegar and sprinkle with a few more thyme leaves.
3) Divide into two equal sized portions and serve with pigeon breast.

NB. I've made an 'educated' guess with regards to the block portions for pigeon. I've assumed it is equivalent to that of duck. Pigeon is a wild game bird and is extremely lean.

Turkey Stuffed Peppers

Makes: 4 stuffed peppers (3 protein, 3 fat, 1 carb each)


Ingredients
18oz / 510g turkey mince (12 protein)
2 cups / 210g leeks, sliced (2 carb)
4 medium green bell peppers (2 carb)
1 Tbsp / 15mls reduced fat creme fraiche or sour cream (9 fat)
1 Tsp olive oil (3 fat)
2 garlic cloves, chopped
2 Tbsp flat leaf parsley
1 Tbsp wholegrain mustard
100mls chicken stock
Zest of 1 lemon
Black pepper


For the peppers
1) Either cut each pepper in half vertically or just cut the top off keeping each pepper whole and remove seeds.
2) Place on a baking tray and rub skin with olive oil.
3) Bake in oven for 20-25 mins until soft and slightly charred.

For the turkey
1) Put sliced leeks in a pan with a dash of water and cover, to steam them for a couple of mins. Take care not to let them colour as this will make them bitter. Then add garlic and cook for a further min or so.
2) Add turkey and keep stirring until nicely browned. Then add chicken stock and simmer for about 25-30 mins until turkey is cooked through and most of the liquid has evaporated. You don't want the mixture too wet.
3) Take pan off the heat and stir in the mustard, parsley, lemon zest, creme fraiche and black pepper.

Get stuffing!

TIP: For a balanced 3 block meal you will need to add 2 carb blocks of your choice. We had fruit for dessert.

Quack!

Duck with warm Broccoli & Orange salad.

Serves: 2 x 3 block meals

Ingredients
9oz / 255g duck breast, skin removed (6 protein)
3/4 cup / 175ml freshly squeezed orange juice - approx 2 large oranges (2 carb)
2 1/2 cups / 165g broccoli (2 carb)
1 large orange, segmented (2 carb)
2 Tsp olive oil (6 fat)
100 ml chicken stock
Black pepper
Salt (if using)

For the duck
1) Cook over a medium heat on griddle or frying pan for about 4 mins on each side or until cooked to your liking. Duck is best eaten when still slightly pink inside. Once cooked let it 'rest' for a couple of mins.

For the salad
1) Cut broccoli into medium sized florets, mix with olive oil and seasoning and roast for about 10 mins or until cooked. Just before serving mix in orange segments to warm them through.

For the sauce
1) Meanwhile mix zest of 1 orange, orange juice and chicken stock in a pan. Bring to the boil and reduce by half. Keep an eye on it, should take about 10 mins.
2) Drizzle sauce over duck and salad to taste.

TIP: You may not use all of the sauce and so could supplement with extra broccoli to balance the carbs.

Paleo Blueberry Muffins

Makes: 4 large or 6 small muffins

Another day snowed in...another baking session!

Ingredients
1 1/4 cup / 300g chestnut flour
2 eggs
1 medium banana, mashed
1/8 cup / 1 1/2 Tbsp coconut oil
Handful of blueberries

1) Blitz everything except the fruit in a processor. You should end up with a thick batter.
2) Stir in fruit.
3) Use either a non stick muffin tin or a baking tray lined with baking parchment and divide mixture into 4 or 6 equal sized portions.
3) Cook in a pre heated oven at 180C for 15/20 mins or until cooked through. They should be firm to the touch.

TIP: You could try any fruit you have with these...strawberries, blackberries, raspberries, cherries. If using tinned fruit remember to avoid fruit in syrup and go for natural fruit juice.

Scotch Pancakes Zone Style

Makes 6 pancakes (1 block protein, 1 block carb, 1 1/2 blocks fat each)

Ingredients

2 Eggs (2 protein)

1 cup / 250g cottage cheese (4 protein)

1 Tbsp / 15ml coconut oil (9 fat)

2/3 cup / 150g oatmeal (2 carb)

4 Tbsp raisins, soaked in hot water (4 carb)

1) Whiz eggs, cottage cheese and oil in a blender until smooth (or whisk by hand in a bowl...for time!) You should aim for a smooth and pretty thick batter.

2) Stir in soaked raisins carefully.

3) Lightly brush a non stick frying pan with a little coconut oil and drop a heaped Tbsp of batter onto the hot pan.

4) Cook for a min or two and then flip pancake over and cook for a further min. Pancakes should be cooked through and golden brown.

Best eaten warm and straight from the pan!! However will keep until next day and make great kit bag snack.

Store Cupboard Dhal

Serves: 9 blocks fat, 9 blocks carb (3 x 3 block portions)

Having been snowed in for the last couple of days, I didn't have too much fresh fruit and veg available. This is a great store cupboard stand by!

Ingredients

1 Tbsp / 15ml vegetable oil (9 fat)

1 cup / 140g onion, finely chopped (2 carb)

1 cup / 225g red lentils (4 carb)

3/4 cup / 400g tin tomatoes, juice drained (1 carb)

Juice 2 limes (2 carb)

3 garlic cloves, chopped

2 Tsp cumin seeds

2 Tsp mustard seeds

2 Tsp ground ginger

1 Tsp chilli powder

1 Tsp garam masala

800ml water or vegetable stock

Black pepper

1) Heat oil and gently cook onion for about 5 mins or until softened. Add a splash of water to stop the onion sticking and to help soften.

2) Add the garlic, cumin seeds and mustard seeds, stirring until seeds pop.

3) Stir in ground ginger, chilli powder and garam masala and cook for a couple of mins on a low heat. Don't let the spices burn.

4) Add lentils, water or stock and tomatoes. Season with black pepper and bring to the boil. Reduce the heat and simmer for about about 25 mins, stirring occasionally.

5) Add lime juice and cook for a further couple of mins. The consistency should be 'thickish'.

TIP: Chicken or fish would work well with this for a 'balanced' meal.

TIP: A sprinkle of a few flaked almonds before serving gives the dhal a nice crunch if you are not too worried about the extra fat blocks.

TIP: Lentils are in the Zone Top 100. They pack a hefty amount of nutrients, extremely rich in folic acid, and contain good levels of potassium, iron and copper. Source: The Top 100 Zone Foods, Barry Sears

Happy New Year

Whilst away I visited a traditional family farm in rural Chang Mai, to learn more about Thai cuisine. It's not just about very hot curries, most dishes cooked by Thai families use mainly fresh ingredients and flavours are subtly balanced. Although the prolific use of sugar (it's the sweet and sour thing) in many dishes will not translate into Zone / Paleo friendly recipes, I've been inspired by the herb and spice combos.

Here's how to make your own fresh Thai Yellow curry paste 'Lanna Farm' style (you won't want to by a jar ever again).

Ingredients

10g (1 Tbsp) Galangal, skin removed and chopped (use ginger if you can't get this)

20g (4 Tbsp) Lemongrass. chopped lower 1/3 only

20g (4 Tbsp) Garlic, crushed

5g (1Tsp) Shrimp paste

1) Put all the ingredients into a blender and liquidise, if the paste is too dry you may need to add a splash of water.

TIP: This will make approx 4-5 Tbsp of paste. Paste is also good for using as a marinade on chicken and in soups.