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.