Easy Peasy Zucchini Patties (Paleo, HFLC, Keto)

Ingredients:
• 2 medium zucchinis
• 1tsp Himalayan rock salt (or normal)
• 1/2 tsp baking powder
• 2 cloves garlic
• 1 medium/small egg
• 1 100g packet of almond meal/flour
• Dried Parmesan cheese (optional: for breading, paleo dieters ignore)
• 200g grass fed butter or coconut oil (for frying)
• Paper towel

Instructions:
1. Grate zucchinis into a medium glass bowl and mix in salt. Let this rest for ten minutes.

2. Grab paper towel and drain all excess water from the zucchini. (This may take a few goes).

3. Add in baking powder, egg, garlic and almond meal and combine.

4. Heat up a large non stick frying pan on medium and add your fat (butter or coconut oil).

5. Take small handfuls of zucchini mixture and roll into a ball, then press into a plate that has Parmesan sprinkled on it (as you would crumb something.

6. Now that your patties are made, place them on the fry pan and allow them to turn golden brown on either side.

Note: if you’re have difficulty keeping them together you could instead bake them in the oven. Often if they are too moist they can fall apart.

Chocolate Peanut Butter Coconut Triffle (HFLC, Keto, sugar free)

This recipe is outstanding! I just whipped it up out of a sort of fluke to be honest, but it was so good! The photo doesn’t do it justice. Again it’s another high fat dessert but low in sugar, great for kick starting ketosis or helping sugar cravings. Could be easily adaptable to make it paleo also. I wouldn’t recommend it for the clean eaters or calorific dieters though.

Ingredients:
Base
• 3 tablespoons banaban organic coconut crunch
• 1 tablespoon coconut oil
• 1 tsp stevia
• 1tsp cacao powder

Mousse
• 1/3 can coconut cream
• 2 tsp cacao powder
• 1 tbs natural peanut butter
• 1/3 tsp vanilla extract
• 1 1/2 tablespoons coconut oil
• 1-2 tsp stevia (depending on your taste)
• Optional : 1 tbs shredded coconut or 1 serving protein powder

Topping
• A few scoops of diet Jelly (I used port wine)

Instructions:
Firstly the base…
1. Melt coconut oil and fold into all other ingredients until a thick paste is made.

2. Place paste into a small glass cup and press down as you would a cheese cake crust.

3. Put into the refrigerator.

Now onto the mousse…

1. Melt coconut oil.

2. Combine with all other ingredients and use a hand blender to combine.

3. Pour onto base mixture and refrigerate for 30 minutes.

And finally!
1. Top with jelly, refrigerate a further 30 minutes and enjoy!

Crunchy Choc-Peanut Butter Protein Cookies (Keto, HFLC)

Ingredients:
• 1/2 cup crunchy natural peanut butter
• 3 small or 2 large egg whites
• 1/4 cup protein powder of choice (see picture below I used Horleys ripped in chocolate fix)
• 1/2 tsp natural vanilla extract
• 1 tsp cinnamon
• 1/2 tsp nutmeg
• 2 tsp stevia (optional I didn’t use this, the protein made it sweet enough)

This is the protein powder, Horleys ripped, that I’m using in this recipe it’s extremely low carb and worked well. You however can use any flavour or brand you want.

Instructions:
1. Pre heat oven to 220°C.

2. Combine all dry ingredients in a bowl.

3. In a separate bowl combine all wet ingredients and mix well.
4. Fold wet ingredients into dry.

Note: If the mixture is too runny you can add more protein but don’t go too crazy or the cookies will come out dry).

5. Using a tablespoon scoop out mixture onto a greased oven tray. This should make approximately 7 cookies.

6. Place in oven for 15-20 minutes on the middle rack until only slightly golden brown.

Bacon chilli chicken wrap (Ketogenic, HFLC)

This ones quite fatty! But perfect for all the keto lovers out there or trying to kick start your body when ketogenically dieting. I basically create this from scratch using the left overs in my house, but I definitely can’t complain! (Who can complain with bacon?)

Ingredients:
• 4 rashers of good quality bacon
• 200g chicken breast
• 2 tbs low carb pizza sauce
• 1 tbs phillidelphia cream cheese
• Small handful mozzarella
• 1 tsp Italian herbs
• 2 tsp dried chilli flakes

Instructions:
1. Pre heat oven to 180°C.

2. Lay bacon out parallel along side one another.

3. Slice chicken breast thinly and lay over the top of the bacon.

4. Spread on pizza sauce, cream cheese, Italian herbs and mozzarella.

5. Use the bacon to wrap up into a roll and sprinkle with chilli flakes.
(Using cling wrap might be more ideal just don’t put it in the oven!)

6. Place on the bottom rack of your oven for approximately 20 minutes.

7. Transfer to the top rack and cook until the bacon is crispy (approximately 10 minutes).

6. Cut into roll and ensure chicken is cooked through, if not further time may be needed.

Ten things to let go of before the new year

This article wasn’t written by me but I thought I would share as it has many powerful messages and provides good insight to anyone going through a difficult time or stuck in a place they feel they don’t want to be. #inspirational

A powerful article from:
successfulflow.com

1. Let go of thinking you aren’t where you’re supposed to be.
Everything you’ve done has helped you become who you’re meant to be.

2. Release all thought patterns holding you back.
It’s time to start telling yourself a more positive story.

3. Release the idea that your challenges are long-term.
All setbacks are only temporary, but the lessons learned are forever.

4. Let go of the need to have it all figured out.
What doesn’t make sense yet will someday.

5. Let go of the idea that things aren’t working out for you.
Everything is really much better than you can imagine.

6. Stop asking “WHY” this is happening to you.
Instead ask what you can learn from the situation.

7. Release the need to control the outcome.
You may not get what you want when you want, but trust you will always get what you need when you need it.

8. Stop believing you are your mistakes.
There are no mistakes, only growth.

9. Release the need to be right.
Proving others wrong does not make you right. Instead, focus inward and align with love. When you are confident in your own choices, you don’t have to prove anything.

10. Let go of thinking it’s too late for you.
Your dreams matter and they come to you for a reason. Follow your heart, and you will be free.

Home made baked beans (Clean Eating, low sugar)

Ingredients:
• 1 can cannellini beans
• 4 diced tomatoes
• 1 small/medium onion
• 2 bay leaves
• 3 cloves garlic
• 1 tsp. smoked paprika
• Salt and pepper
• ¼ cup parsley
• 2 tbs. coconut oil

Instructions:
1. Sauté onions until softened.

2. Add garlic and bay leaves and stir for approximately 1 minute to simmer in the flavour and aroma.

3. Add the tomatoes and cannellini beans and simmer for 5 minutes (or until thickened).

4. Add chopped parsley and season with salt and pepper.

Hint: perfect to serve with bacon eggs and avocado!

Nourishing purple carrot, spinach, feta & quinoa soup (Clean Eating)

Ingredients:
• 200g organic purple carrots (normal will do if needed, sweet potato can be used instead also see picture of green soup)
• ½ cup cooked quinoa
• ½ brown onion
• 2 tsp. coconut oil
• 2-3 cups organic chicken stock
• 1 cup of spinach
• 3 tsp. fetta
• Salt and pepper to taste

Instructions:
1. Preheat the oven to 150°c

2. Place the garlic, still in skin into the oven and bake for 15 minutes.

3. Meanwhile, chop the carrots (I don’t peel mine, extra vitamins, but you can) and boil or steam until tender.

4. Finely chop the onion and sauté on medium heat with the coconut oil until tender.

5. Add the stock, cooked quinoa, salt and pepper and bring to the boil.

6. Add the carrots roast garlic and spinach and take off of the heat.

7. Blend with either a stick blender or a food processor (be careful if it’s still hot!).

8. When serving add the fetta as a garnish.

Cauliflower Pizza Crust (HFLC, Ketogenic)

Ingredients

Crust
• ½ head cauliflower
• 1 cup mozzarella cheese
• 4 tsp. mixed herbs
• 1 egg – whisked
• 1 tbsp. coconut Oil
• A few pinches of parmesan cheese

Toppings
• Low carb pizza sauce
• Handful of shredded Ham
• ¼ cup Capsicum thinly sliced
• ½ tsp. Chili Flakes
• 4 cherry tomatoes
• 3 button mushrooms thinly sliced
• ¼ Cup thinly sliced Cauliflower Pizza Crust (HFLC, Ketogenic)• ¼ cup of mozzarella

Instructions
1. Pre heat oven to 180°C.

2. Grate the cauliflower until at a fine consistency (food processers can also be used but just don’t over do it).

3. Mix together cauliflower, herbs, cheese and egg until well combined.

4. On a baking tray lay out baking paper and grease with coconut oil, lightly dust this with parmesan to stop the pizza from sticking.

5. Take the cauliflower mixture and spread out by patting down to make a thin base like pizza dough.

6. Place in the oven for 15-20 minutes or until golden brown.

7. When the crust is golden brown take it out of the oven and spread on the pizza sauce.

8. Decorate your pizza with all other toppings.

9. Place in the oven for a further 15 -20 minutes until topping is cooked

Hint: You can put what ever toppings you like and mix it up, there is a lot of cheese in these so depending on your fat intake, it’s realty only a recipe for people doing HFLC.

P.s. This recipe is one of the best pizza crusts yet!

Parmesean Crusted Chicken Schnitzel (HFLC, High Fat Low Carb, Ketogenic)

Ingredients:
• 1 cup Grated parmesan cheese (the powdered kind).
• 2 tsp. Dried Basil
• 2 tsp. Dried Oregano
• 1 tsp. pepper
• ½ tea spoon chilli (optional)
• 200grams of chicken breast
• 1 egg

Instructions:
1. Preheat oven to 170°C.

2. Grease a baking tray and place down baking paper.

3. Whisk egg in a bowl until yolk is combined with white.

4. Slice chicken breast any way you want (remember it needs to cook though, you could make thin slices for a schnitzel like texture or small cubes for nuggets).

5. In a separate bowl combine the remaining ingredients and pour onto a plate.

6. Dip the chicken breast into the egg and then cover in the parmesan crust mixture turning it over on both sides and then placing it onto the baking tray.

7. Continue this until all chicken is coated.

8. Place into the oven for approximately 15-20 minutes or until chicken is golden brown.

Hint: You can fry this in a pan with coconut or other oils to add extra fat if you’re trying to kick start ketosis but I find the Parmesan is enough.

One Step Vanilla Pudding (Shredding/Cutting)

Ingredients
• 1/2 cup Natural Yoghurt
• A dash of natural vanilla extract
• A dash of cinnamon
• A dash of nutmeg
• A dash of 100% pure maple syrup
(When I say a dash I mean to taste)

Instructions
1. Combine all ingredients in a small glass and chill in the fridge for 30 minutes!

Note: you can add shredded coconut, nuts, berries, chia seeds and more to taste. I have also tried this recipe with cottage cheese and it’s almost like a cheese cake 🙂