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Makes: 6-8 cookiesIngredients3/4 cup / 100g pitted dates, chopped1/2 cup /100g almonds1/2 cup / 70g walnuts 1/2 cup / 55g desiccated coconut1 Tsp coconut oil1 Egg1/4 cup / 40g jumbo raisins1/2 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.
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 puree4 Tbsp beef stock Black pepperFor the filling1) 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.
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. PotatoCalories 86Total Carbs 20.01gDietary Fibre 1.8gSweet PotatoCalories 76Total Carbs 17.72gDietary Fibre 2.5gCeleriac (known in the US as celery root..I think)Calories 27Total Carbs 5.9gDietary Fibre 1.2gCauliflower Calories 23Total Carbs 4.11gDietary 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!
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.
Ingredients 1 medium whole chicken (free range, organic...the best you can afford)2 carrots2 onions3 garlic cloves1 leek1 bunch fresh thyme2 bay leaves 3 litres waterYou 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.
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 cloves2 Tsp dried oregano or mixed herbsCelery leaves, choppedWorcestershire sauceBlack pepperTo 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!
Makes: 6 blocks protein Ingredients9oz / 255g lean turkey mince (6 protein)1 lemongrass stalk1 red chilli1 spring onionCoriander, small bunch1 Tsp nam pla (fish sauce)1 Tsp soy sauceBlack pepper1) 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.
