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The Primal Games 6 | Hasselback and Egg-Stuffed Potatoes



Well, that time of year is coming up again… Christmas! I’ve been eating a lot of stodge recently, mostly in the form of sugar, chocolate, and cheesecake… so I thought I’d share something that isn’t in that form… for now! This is definitely the sort of stuff I love to eat over the winter period; tonnes of vegetables, starch-y goodness, and lashings of gravy, so thought I’d share a recipe for some potatoes (a definite winter staple!). Having these with pork and apple chips definitely makes for a real treat (breakfast!) to dip into the egg. 🙂

This past week has been pretty busy, rather stressful, and a bit naff since my previous blog post, which spoke about Recession Proof Body coming to CrossFit Plymouth. They posted a link to that particular blog post on Facebook, and I had a flurry of people come onto the blog again – how lovely. 🙂



And, to top it off, the Primal Games 6 (held at CFP) was a few weekends ago, and it was SO MUCH FUN! Not only did I equal my snatch PB of 60 kg (I had only done it once before and was pretty surprised that I managed it in a comp this time) but got my first ever bar muscle ups! 🙂 The team I was with were also super fun and encouraging, and it was an amazing day all around… it left me buzzing for the WHOLE WEEK afterwards! It was great that everyone seems genuinely supportive of one another, regardless of what level of fitness or ability, it was just an amazing environment.

I was quite surprised about the bar muscle ups, considering how little I’d ever practiced trying. But I was the only member of my team not doing them, and I think that the sheer desire to want to contribute to some points and help them out was my driving force. Never have I ever been more determined to get over the bar or do something as I was then; usually, when snatching heavy weight or doing movements like muscle ups, I get quite scared at the prospect of injuring myself or the movement going wrong, but during this instance I never thought once about injuring myself, I just thought about getting to the end of the movement. It goes to show how the real desire and intention to do something makes that something happen!


In September, I went to the Particulate Systems Analysis and conference and UKPTF, and whilst in Manchester I stopped off at an amazing box called Train Manchester (the home of Samantha Briggs!). I managed my first real muscle ups there (i.e. starting with straight arms at the bottom)… I reckon it was because Samantha Briggs’ touched the rings, and some of the magic transferred to me! I’m not amazing at muscle ups, but even though deep down I knew I had the ability to do them, I didn’t really believe it… until I did just the one… then I did four more afterwards. When I got home, I then did an OMEM drill, and managed fourteen muscle ups, one every minute for fifteen minutes… I failed one once, but still, that’s a big improvement from zero, to being able to do them overnight!



It’s nice to be busy with so many projects going on, but I cannot believe that I’ve hit the ripe old age of twenty-five; where has the time gone? I absolutely cannot wait for Christmas, where the time will hopefully slow down a bit and I can catch up with some important people. Even though times can be busy, stressful, emotional, etc., personally, I feel stronger mentally and physically than I have in a long time; I used to be scared of getting older, and of course, I still am, as we all are, because the future is never certain or guaranteed, but as I get older I learn more and more, and life keeps getting better and gives me amazing gifts. So although getting older is sometimes seen as a negative (i.e. ageing, more responsibility, less time, etc.), it’s actually something to be proud of, and to simply enjoy (unfortunately, some don’t get the chance to be older). In some ways, I can’t wait. 😀



♪ Hasselback… hasselback POTATO ♫

Egg-stuffed potatoes
Adapted from: Cheese and Chocolate

Ingredients
• pre-baked potatoes
• eggs (as many as you have potatoes)
• butter
• salt and papper
• various other fillings (my favourites being bacon, sausage, spinach, broccoli, roasted garlic, cheese, etc.)

Preparation
Preheat the oven to 175°C. Find where you potato stands upright, and slice off the top to make a lid. Scoop out enough of your potato to make room for your fillings (you can save the flesh to mash up and have as mash another time).

Add some salt and pepper to the inside of your potato, place some of your fillings in, and crack in your egg. Sprinkled with more salt and pepper, and add some cheese.

Bake for about 25 minutes, although the baking time depends on how you like your eggs, and serve.

Hasselback potatoes
Adapted from: BBC

Ingredients
• white potatoes
• butter
• pepper
• salt
• parmesan cheese (although I like cheddar)
• breadcrumbs

Preparation
Preheat the oven to 220°C. Wash the potatoes well, and dry. Score the top of the potatoes ¾ of the way through. You can slice through the potato whilst it’s sitting in a large serving spoon to prevent slicing cleanly through the potato. Put a lump of butter on top of each potato and pop in the oven for 5 minutes. Then bast using the melted butter and sprinkle on some salt and pepper. Return to the oven and bake for 45 minutes. When done, remove, sprinkle with the cheese and breadcrumbs, and return to the oven for 15 minutes until the potatoes are soft and the crust is browned a little.

Bacon would also be a nice addition. Even without the cheese and breadcrumbs, these potatoes offer a different texture to a regular baked potato, mashed potatoes, or roast potatoes.

Recession Proof Body Workshop | Peanut Butter Energy Bars (Vegan)



Well, a couple of weeks ago, Recession Proof Body visited us lot at CFP to give a workshop all about street workout and calisthenics.


The image above is of Lee, Ranjit, and Sai (from left to right), and I nabbed some of these images from their Facebook page (the others are either from my phone or from Claire Summers!).

Lee and Ranjit took the course that day, and of course, the first thing we all notice about them is the size of their arms. I knew what sort of movements we’d be going over today, and I had only ever seen people perform them on YouTube before, and so I feel that that standard of skill in calisthenics wasn’t actually real; I couldn’t wait to see them being performed before my own very eyes!

I do believe, as well, that these guys are being featured in every issue of Muscle and Fitness magazine for 6 months showcasing their various abilities and progressions to achieve their skills.

There were around 20 people in this workshop, and the workshop itself involved learning about some movements and their progressions, and trying them out ourselves, as well as watching some amazing demonstrations! The movements we covered were:
• Push up variations
• One arm push ups
• Pull ups
• One arm pull up
• Ring muscle ups
• Bar muscle ups
• Front lever
• Back lever
• And various progressions!

The picture above is Ranjit just before completing a strict one arm pull up, and Lee doing a strict ring muscle up with an extra 20kg plate!

The emphasis with street workout is that everything is strict! Most people have this idea that in Crossfit we ‘kip’ everything. Kipping is great to keep the intensity in workouts, but we do train a lot of strict stuff in Crossfit, too! I love it! I feel so bad-ass when I rep out strict pull ups and dips. Yeah buddy. I just find the gym memes on Facebook really hilarious! For example, take the one I found here:


The last time I checked, Rich Froning, Jason Khalipa, Dan Bailey, etc., sorta looked like the guy in that meme, am I right? Anyway, going a little off topic now! Back to the movements…

The great thing about these sorts of workshops, is that people discover their hidden skills; some people were pleasantly surprised with how strong they were! But of course, no one is going to be able to replicate the skill that these guys have, but they do give very useful progressions that people can follow, and how they achieved their ability. It’s a great reminder that we’re only human, yet with hard work and dedication, we can indeed achieve superhuman abilities. I will definitely be incorporating these things into my workouts, because I had no idea how to go about keeping strength training interesting and displaying strength in so many different ways.


Personally, the things I’m quite good at are the basic strict movements, such as pull ups, dips, and push ups. But I need to work with my front lever (I couldn’t get my abs to engage… just my arm pits!), and my explosive strength!

A lot of these moves are incredibly creative. We saw Ranjit perform strict bar muscle ups, which involves incredibly explosive strength, and then he showed us the sort of things they would do “for fun” or at comps, such as a cross grip bar muscle up, or a bar muscle up where you start with your hands with a chin up grip, and end with a pull up grip!

These displays of skills and strength were incredibly beautiful to watch, and these kinds of things are what I like to fill my weekends and spare time with. Some people don’t understand, but fitness is its own reward. I’m always working towards achieving various goals in a wide range of disciplines (currently it’s my PhD, Spanish, and Crossfit – all of which encompass many goals), and so I don’t understand why there’s so much hate in the world. Instead of hating another group of people or directing your energy towards destruction, why not create a better world for yourself, and others, by inspiring others and pushing yourself beyond your limits? I genuinely believe that if more people strived towards goals, there would be less hate.


So, yes, if you’re looking for motivation or even just a show, these are your guys! I was so buzzed the week after (and even now just thinking about the workshop) that I had such a brilliant week after, just because I was feeling so inspired after talking to these guys and being coached by them! I had rejuvenated energy, and more guidance for my own strength goals after just a one-day workshop, and so if they come back to the South West again, I’d love to see them in action again! Hopefully by them, I would have hit some of my own strength goals. 🙂



I’m definitely incorporating these progressions into my own training. I remember at the beginning of the workshop, Lee said that they don’t squat too much because they don’t want their legs too big for things like front levers, etc.! I still can’t tell if he was being serious or joking playfully :-/ Ranjit mentioned that if you did want to develop leg strength, pistols don’t really do anything for you, unless they’re weighted, and I agree, from personal experience! He also said that he runs and squats, but he focuses mostly on street workout now.



After being inspired by the amazing Recession Proof Body group, I thought I’d write up this recipe for peanut butter energy bars, because if you’re going to be doing their routines, you’re going to need a lot of energy! These bars are great to take into work or competitions, as they’re easy to wrap up or pop into lunch boxes.

If you store these in the fridge, I’m sure they’ll keep longer, but the texture changes as I suppose the peanut butter solidifies. I prefer these when they’re room temperature, if not warm!

Also, I LOVE these when they’ve come straight out of the oven, covered in the melted chocolate, popped into a bowl, and smothered with double cream… it is absolutely the BEST comfort dessert!



Not only does this recipe make for some amazing bars, but it’s a clever way to sneak in more fruit! Especially bananas; they can improve insulin sensitivity and provide an abundance of minerals to treat your DOMS… so these really are a great workout snack! Check out Well-Being Secrets to learn more benefits of eating bananas and the best ways to keep and store them, as well as for a few more banana recipes. 🙂

Peanut Butter Energy Bars
Adapted from: All Recipes, Peanut Butter Girl, and Hugh Fearnley-Whittingstall
Enough for a 20 x 20 cm mould

Ingredients
Base:
• 4 x bananas
• 2 cups peanut butter
• 2 cups oats

Fillings:
• 2 tbsp chia seeds
• 1 tbsp cinnamon
• 1 tsp nutmeg
• 1 ½ tsp vanilla extract
• ½ cup seeds
• ¾ cup whole almonds (cashews, walnuts, etc.)
• ¼ cup whole pistachios, shelled (macadamia nuts, pecans, etc.)
• A handful of toasted coconut
• ¼ cup goji berries (cranberries or other dried fruits)
• ¼ cup cacao nibs
• ⅓ cup honey (optional)

Topping:
• 200g dark chocolate
• 3 tbsp coconut oil
• Pinch of desiccated coconut, cacao nibs, or flaked almonds, to decorate

Preparation
Preheat the oven to 175°C.

Mash the bananas with a fork in a large bowl. You may wish to gently melt the peanut butter over the hob in order to make it mix more easily. Add the oats and mashed bananas into the peanut butter, mix well, and then transfer back to the bowl.

Add the rest of the ingredients (the above ingredients are what I added, but I didn’t use honey. Feel free to add in whatever you want!) and mix well, before transferring to a baking dish lined with non-stick baking parchment (I used a silicon mould, so it was non-stick anyway!). Bake for 20 minutes.

Break the chocolate up into small pieces and place in a saucepan with the coconut oil. Melt over a very low heat whilst stirring to combine. Pour over the top of the bars, and leave to set. When partially set, I sprinkled the top with cacao nibs and desiccated coconut. Flaked almonds would also work well, too!

Store in an air-tight container in the fridge. I prefer to eat them when they’re room temperature, though!

First made: 19.07.2014

Happy Easter! | Primal French Apple Tart

Happy Easter, everyone!

Unfortunately, today is raining so much! The first time in about a week. Fortunately, the last week has seen absolutely stunning weather. On Good Friday, I woke up in such a bad mood, feeling overwhelmed with the amount of things I had to do, with worries, stress and insecurities, so I decided not to go into work/uni, not to do any of it, and go home to my parents house down the road. Tim didn’t come with me as he was doing his own thing that day. But I’m so glad I went.

We went for a cream tea and a walk at Hazelwood House, an early Victorian house that was the home of the Peek family for generations, just down the road from my parent’s.

“The Peeks were originally tea merchants who later amalgamated with the Freans to become famous for tea and biscuits. In its pre-war hey-day the house was a hub of a 1000 acre estate with four farms; a chapel and a schoolroom for children living on the estate. They even had their own Mausoleum as well as a separate burial ground for staff. Those pre-war years saw dances in the drawing room and Boxing Day meets outside the front door. The beautiful wood-lined stables housed hunters and no less than nine gardeners were employed to keep the gardens. Servants lived on the top floor and estate workers came through the back door to the office behind the kitchen to collect their weekly pay. Post war years saw the decline of this style of living. There were fewer staff; the chapel became a squash court and the schoolroom a billiard room. Keeping up with the extensive gardens, driveways and buildings became too difficult to manage and soon the lifestyle that there once was had gone.”

“In around 1986 the son who was to inherit the estate decided to put Hazelwood on the market. Property developers bought it and sold off the adjoining farms and land leaving 67 acres, the heart of the estate, which they planned to split into 27 small lots and sell off for separate development. It was at this point, in 1988, that the present owners came upon the house and through a miracle found the money to buy it and give it a new lease of life for all to enjoy.”

The sites around Hazelwood House were absolutely beautiful. And there was a sweet little Jack Russell that followed my dad and I when we went walking around the grounds. She was weary of us when we first arrived by soon realised that we meant no harm, and seemed to latch onto us. Any excuse for a walk, I suppose!

We had to book our cream tea in advance because they make the scones fresh on site. Our scones were so fresh that they were warm when we got them! They weren’t your typical scones either, but perhaps made with whole wheat flour and spiced. It made a nice change. 🙂

We also went for a visit to Topsham, and a little walk around there. It’s the area where my parents live which reminds me of my childhood, and also of video games such as The Legend of Zelda. I believe Shigeru Miyamoto, the creator of said video game, said that he was inspired by the surrounding area of where he grew up in Japan, and that led to him creating the worlds and landscapes where The Legend of Zelda took place. I feel inspired in the same way. 🙂

I feel so lucky that I live where I live, and I’m so glad that I didn’t move after my undergrad. My parents live in a beautiful area surrounding by rolling green hills and hedgerows, and I’ve moved just down the road to live in the perfect city by the sea. I love where I live: the climate (although more sun and a little more warmth wouldn’t hurt!), the beauty, the people… I’ve been so lucky. I would describe my life as serendipitous, which actually was one of the many names I was thinking of calling my blog, and everything for me has turned out fantastically. I’m so lucky for my family, location, experiences, work, how things have turned out, and even who I am, I suppose. 🙂

Now, that’s not to say that I’m going to stay in Plymouth forever. I won’t rule out moving, but I certainly am not ready to leave just yet. 🙂

One thing I’d love to make for my family as a starter is a wild garlic soup. There’s a photo on this page of wild garlic, and it smells lovely. If you squeeze the oils out of the stem, a beautiful and subtle garlic scent is released. I’d also love to make a horseradish also using that found in our wonderful edible hedgerows.

So yes, basically, this Easter I’ve done nothing other than enjoy my family with my newfound happiness (as my PhD is back on track, I feel like I literally have nothing to worry about – other than trivial issues which I’m continually learning from 🙂 ), and eating! One of the pictures here is of some really divine Jeff de Bruges chocolates sent from Ed’s parents from France. They send them every year (which is really very lovely of them 🙂 ) and I love the cute little farm yard animal shapes and Easter themed chocolates. They’re really very smooth and I could eat the whole box to myself.

And I even did my first ever WOD alone!

It sounds pretty trivial but I think (or at least, I hope) it was a big mental barrier broken down for me. I’ve only recently got comfortable doing strength stuff on my own, since starting a 5/3/1 programme at the beginning of the year. But I’ve never really worked out alone. Partly because I dislike it as it’s not fun, but mostly because I never work hard enough, and I get stupidly scared; scared of working too hard, scared of finishing, scared of being tired, scared of being looked at and laughed at. It’s stupid, but it’s true.

I didn’t feel tired whilst doing the WOD, but sometimes I think it’s a subjective thing. I know, though, that I’ll be unhappy with whatever workout I do because I know I just don’t work hard enough, but I’m so afraid of doing so. I really need to get into the mind frame of doing something imperfectly rather than not doing it at all. As Scooby, Tom Venuto, and parts of the Overcoming Gravity book say, that it’s better to do an imperfect workout than waiting for the perfect workout that never happens.

But whether I worked hard or not, hopefully it’s a mental barrier broken for me. I am a very emotional person, and by that I mean that my emotions govern how well I do things. If I’m feeling tentative or scared, then I won’t have a good session and get annoyed and frustrated with myself. If I’m working with people and feeling happy and confident, then it’ll be great. That’s why I work better in group sessions. But now they’re 1.5 hours (rather than 1 hour long) for something like a 20 minutes WOD, I’m better off learning how to suck it up and do it myself to save time.

I just want to get into the mind set of doing things alone and not needing anyone to do anything. If I can work with someone great, but now I don’t have a consistent training partner and I train with various people randomly. I want to not rely on others and stick to my own commitments, regardless of whether other’s can push me and train with me, or not.

The WOD was 5 rounds of:
• 250m row
• 12 alternating pistols
• 12 pull ups
• 90s rest

Anyway, onto the apple tart! I love French apple tart, but here is my almost paleo version… it has double cream in it, so it’s not paleo. But I wonder if it could be replaced with coconut milk to make it so? It can always be made without the creamy base.

I made this for a dinner party at a friend’s house last weekend, and I also made a chocolate mousse tart with an Oreo base. This is actually great with store-bought custard! 😛

Oh, and when making this, you don’t need nearly as many apples as you think! I suppose that looking at the tart, it looks like a lot of apples went into it, but an apple goes quite far! 🙂

Primal French Apple Tart
PaleOMG, BBC Food and 86 Lemons
Serves 8-10

Ingredients
For the crust:
• 2 cups almond flour
• ¾ cup coconut flour
• 2 tbsp coconut oil, melted
• 1 x egg
• 1 tablespoon honey
• 1 teaspoon vanilla extract
• ½ teaspoon baking powder
• ⅛ teaspoon cinnamon

For the filling:
• 15g unsalted butter
• ½ tbsp lemon juice
• 65g honey
• ½ tbsp apple juice/calvados (if not, just lemon juice will be fine!)
• 4 apples (used the standard supermarket ones), washed, core removed and cut into segments (just cut around the core)
• 100 ml double cream
• 1 x egg

Preparation
To prepare the crust, mix all of the ingredients together, and press into 20 cm silicon tart case.

For the filling, heat the butter, lemon juice and 15g (1 tbsp) of honey in a small saucepan until the butter has melted and everything is mixed well. Remove from the heat, stir in the apple juice and set aside.

Preheat the oven to 220°C. Pop the apple segments in concentric circles, overlapping as you go. Brush the apples with the butter mixture, slide the tart into the preheated oven and bake for 10 minutes. Reduce to heat to 200°C and bake for 20 more minutes until the apples have caramelised.

Meanwhile, whisk together the double cream, egg and remaining 50 g of honey until well combined. Pour the mixture over the tart, and bake for a further 10 minutes until the mixture has just set. When I poured the mixture over, it covered most of the apples. If you want the pie to look bursting with apples, I got around it this way: I got 3 more apples, sliced them as before, fried them in butter until they were a similar texture/cooked like the apples in the tart, layered them on top of the mixture, sprinkled with flaked almonds and continued with the baking.

Set aside to cool.

Made 11.04.2014.

Two-Ingredient “Healthier” Pancakes with Nut Butter and Honey Sauce | Shrove Tuesday

Happy Shrove Tuesday everybody! Today is the last day before Lent (a time of abstinence before Easter Sunday), and so pancakes were eaten and indulged in as they contained all of the things that were forbidden during Lent (such as butter and eggs!).

Now sure, you’re probably saying “Pancake Day is always on a Tuesday and I’m just too busy to make pancakes before going to work.” So I’m going to show you a recipe with minimal ingredients for some really simple, but delicious, American-style pancakes! (I do love Crêpes, but that’s for another post 🙂 ).

These pancakes use only two ingredients that are pretty much in everyone’s pantry. And to be honest, you can make these pancakes with just eggs and NOTHING else! Just follow the same recipe below, but leave out the flour portion. My brother and I go through phases where we have eggy-crêpes almost every morning with nut butters, fruits, sometimes leftover meat and maple syrup. Delicious!

For the past few months I’ve been eating lots of junk food. And I’ve put on weight! But I’ve also gained strength. I am a large advocate of the paleo diet; always have been, always will be (unless the scientific evidence proves otherwise). But I’ve always known that the paleo diet promotes health and is great for fat loss, whereas the Zone, for example, is something that focuses on performance. I know a few people down at CFP who have complained about a loss of energy when doing WODs when following a strict paleo diet. I do agree, from my own experience, that it’s great for daily energy levels and body composition, but personally, I think it did hinder my strength gains a little (it’s difficult to tell though, to be perfectly honest! It’s a combination of a lot of things, but I think that eating more calories, even from junk food, have helped to make me stronger). So I think, for me at least, a paleo diet with a few modifications (i.e. more carbs, perhaps? More general calories? But NOT just junk food full of sugar and wheat!) would suit me and my training well, and I think that these pancakes fit the bill!

There are lots of recipes I’ve found, paleo and otherwise, and some also call for many ingredients that I don’t feel are necessary. Most recipes that make the softest and fluffiest pancakes call for the fewest ingredients. Maybe when you understand the function of ingredients a little better you can alter things a bit to your tastes, likings and needs at the time.

You can replace the oats with other flours and ground things, like flax seeds, almond flour, coconut flour, oat flour, etc. It has the same effect although the texture may vary a little. Try is out to get your favourite flavour and texture! This recipe is similar to this paleo pancake recipe, although as the oats in this recipe cook and makes the pancakes slightly less eggy. Either way, they’re all delicious combinations, and there’s no point in me talking about it. Just try them out and decide for yourself which flavour combinations you prefer! 🙂

I love these pancakes with different fruits in the mixture, on top of the final pancake, cooked, raw, etc. I also love nut butters, syrups and honey, lemon juice, fruits, meats, etc. So good!

You can also freeze them, and to pop them in the toaster to reheat on really busy mornings!

Anyway, I took these photos a long time ago, and am pleased with how they came out! I still don’t know anything about anything when it comes to photography, but I remember trying to play with the backgrounds a little more than just having a plain ol’ white background (although easier to work with!).

I like to keep the backgrounds as simple as possible, because as an amateur, I find that the more elements there are in my frame, the more difficult it is to arrange something with a nice composition and flattering colours – at my level, the simpler, the better! And sometimes, simple photos are nicer, too, as I also dislike crowded photos with too many elements. I guess I get that minimalist side from my dad!

I’m pleased with the first photo in this post, because I think that it sets a scene, and I love photos that do that. It makes me think of someone’s worktop in a modern kitchen, who’s just prepared their pancakes whilst drinking OJ, quickly slapped some butter on top and has just turned around to pop something in the sink before taking their pancakes to the table to scoff before a busy day. 🙂

These photos have no post processing either (the same with all of my photos – only a few I’ve attempted to correct for white balance. I used to shoot in RAW as well as JPEG… but I stopped because I just don’t know what to do with a RAW file! All I know is that they take up a LOT of space! So when I learn how to use them, then I’ll start shooting in RAW again. I think I’m getting better at composition and food styling, as well as knowing which angle would complement the food better along with the type of lighting, even though I still don’t know what I’m doing with a camera on manual. At least my intuitive senses when working with light are getting better. More of my photos are being accepted by FoodGawker and Tastespotting (although just because they accept or reject a photo, doesn’t mean that your photography is good or bad… Emma Gardner has stopped submitting photos to these two sites), although I do have about four times as many photos rejected than I have had accepted. But it doesn’t bother me. I’m still proud of my photography progress, considering it’s only a hobby and not the focus of my life or career (for now!). Ironically, the very food photo I took with my DSLR was accepted by Foodgawker, even though I’d tried desperately to get something accepted using only a digital camera (I had previously with Tastespotting). So in that way, it is the camera that takes nice shots, and not the photographer! Hee hee 😉

Happy pancake-ing! I’ll be making them for breakfast AND dinner! 😉 What will you have with yours?

Two-Ingredient “Healthier” Pancakes with Nut Butter and Honey Sauce
Syrup from: Southern Plate
Makes 6 pancakes

Ingredients
For the pancakes:
• 6 x eggs
• 6 heaped tbsps of rolled oats (or flax seed, coconut flour, almond flour… of course the texture of the final pancake will be different)

Optional extras for pancake batter:
• 5 tbsp milk (or coconut milk, almond milk, buttermilk…)
• 2 tsp vanilla essence
• dried fruit
• cinnamon
• toasted coconut
• nuts
• chocolate chips
• fruit (see below)
• bacon
• peanut butter

Fruit:
• banana
• blueberries
• nectarines
• strawberries
• cherries
• apples
• etc!

For the peanut butter sauce:
• crunchy peanut butter (or nut butter – or even chocolate or Nutella!)
• honey (use twice as much honey as there is butter)

Other optional syrups/sauces:
dulce de leche
• Nutella
• honey
• (whipped) double cream
• yoghurt

Preparation
For the pancakes:
Mix the eggs, oats, and any extras in a bowl until homogenised. Heat a large non-stick frying pan until hot, so that when the batter is dropped onto it, it sizzles. Use a large spoon to spoon on two dollops of pancake batter, and turn the heat down to medium-low. Cook for about 4-6 minutes. Then use a spatula to flip and cook for about 2 more minutes.

Fruit preparation:
Chop up the fruit before making the pancakes. You can either incorporate the fruit raw into your pancakes or serve on the side, or you can fry in their own juices on low (or a little higher with some butter) and serve them on the side or incorporate into the pancake batter.

For the syrup/sauce:
Put the honey and butter in a non-stick milk pan, and continuously stir over a low heat until it all blends together and is nice and runny. If you would like a sauce, as opposed to a syrup, keeping cooking and stirring over a low heat until the syrup thickens into a sauce. Be careful not to overcook it though otherwise the texture will be dry and a little brittle.

Sunday treat: 04.08.2013

Quick Bordelaise Sauce | Stand Up for Yourself

Ahhh March… the first sign that winter is ending and that spring is a’coming! 😀 So it’s time to get out some lovely spring vegetables, such as asparagus, and to pair is with an equally sophisticated sauce!


Asparagus is a sexy vegetable. Let’s face it, it looks delicate and exotic, even though it’s really a robust, strong and hardy vegetable. It looks different to most vegetables, and breaks free from the ground, defying gravity and shows everyone that it’s here! It even sounds foreign – those sexy ‘s’ and ‘r’ sounds make is so much more distinctive from something such as everyday ‘broccoli,’ which sounds like ‘brick,’ or something.

Steamed asparagus is so beautiful, but it’s one of those vegetables that’s so easy to overcook and then it goes all mushy and soft. Although it’s not one of my favourite green vegetables, when compared to something I love such as cabbage or kale, I do love the prospect of eating it; it’s so exotic-looking that I get really excited when I see it on my plate, but it’s a little bit stringy in texture if you eat the whole stalk (asparagus tips steamed well are really delicious, though). When steaming, once the water has boiled in your steamer, your asparagus is probably cooked. Check it by stabbing your fork into the thickest portion of the stalk. If it pierces it easily, then it’s done. Take it from the heat straight away. If left any longer, it will cook in an instant! You have to keep an eye on your asparagus.

But now that I’ve gone on about my love for asparagus, and before talking about the sauce, let’s talk about life.

There’s so much going on at the moment. With Crossfit, there are quite a lot of competitions coming up. This is the first weekend of the CrossFit Open… 14.1, which I haven’t entered (for many reasons!), but I think I’ll just do the WODs for fun if I can. The first WOD for DWF (Divided We Fall) has also been released, and with my awesome team of Samantha, Simon and Luke, it should be quite fun. 🙂 I do like team WODs… I usually work harder than I would by myself, providing that I’m not too nervous or feel like I’m letting anyone else down!

But, last week was one of the most stressful weeks I’ve had during the PhD I’ve had so far. To be honest, I have been fairly depressed and suffering from PhD Depression for most, if not all, of my PhD so far. I know I’m not the only one (seriously, just Google “PhD depression”), but I sure feel alone at times. I have the support from many, and I’m so thankful for that, but sometimes it just feels like there’s no way out.

I feel like an imposter, and that I don’t know enough. Whatever I do isn’t good enough and won’t please everyone… and the stress and demands are really brutal at times. The thing is, I enjoy the work and the scientific enquiry, the challenge… but I can’t cope with feeling so stupid all of the time. I think I know my strengths and weaknesses, but sometimes that just isn’t enough and it all becomes so overwhelming.

The whole PhD has actually turned me into a depressive person. I think I’m quite good at putting my mood behind me. If I’ve had a bad day in the office or lab, I won’t let it affect my Crossfit, a week with my other half, or a weekend with my family… but it will ruin an evening alone, because I just can’t switch my mind off. In some ways, I say to myself that when I get a job, it’ll be different, but deep down, I know it won’t be. I’m a natural born worrier and I’m going to have to learn to deal with that and develop different habits.

But last week was very character building for me, as I got myself into hot water (a.k.a. touble!). Basically, I have issues with my project, and instead of going to my first supervisor, I went to my second. This didn’t go down well what-so-ever. I can see why my first supervisor got upset, but he was very reasonable with it all, I feel. I still have the same issues with the project, but maybe as a lesson for my own assertiveness, I should bring them up as they arise, rather than wait. Although in my defence, I didn’t realise they were issues at the time, until I looked back on them and realised that certain things shouldn’t have happened, etc. Now, I appreciate that everyone’s only human, but I still feel that so many things shouldn’t have happened in order to have made for a smoother project.

Anyway, I could talk about this and make a whole post of it, but I won’t. My friends know what I’m talking about and I don’t feel that I should air my dirty washing/laundry in public. So I shan’t. But I do feel a little unfairly treated and reprimanded like a child. So instead of being talked to, my funding was threatened. So of course, I got a little ill last week just because of the sheer stress of it all, because of the potential bad relations that may have been between me and my supervisors, but also, of course, the prospect of having to find a job and spending almost three years on a road to nothing. I’m only just getting over it and my mild-flu.

Anyway, let’s talk about this dish! 🙂

Bordelaise sauce, according to Wikipedia, is a classic French sauce named after the Bordeaux region of France, which is famous for its wine. The sauce is made with dry red wine, bone marrow, butter, shallots and sauce demi-glace (a rich brown sauce used as a base). This sauce is adapted from an AllRecipes recipe, and it tastes very rich and elegant without going to much hassle at all. Although I guess technically, it couldn’t be a Bordelaise sauce, as it doesn’t have bone marrow (unless you wanted to add some!).


I seared the beef steak with a grill pan in order to try to get some lovely sear marks on it. I always call those pans a “Jamie Oliver pan,” as they always just remind me of him… I swear he uses them almost all the time! But I had to smear a small amount of oil on each side of the steaks in order to get the marks… otherwise it just wouldn’t work!

I think this sauce would go really well with any dark meat, such as lamb, beef, or even liver. I cooked this for Ed and I in Aberdeen a couple of weeks ago (wow, where does time go?!), and we had it with veal, steamed vegetables, leftover sweet potato and apple mash, and honey-roasted parsnips. Mmmmmm. I think if you added in double cream, it’ll work just as well, although of course will add a different dimension to the dish, rather than being rich and dark.

I would also quite happily eat this as a soup! I was taking photos of it in the white bowl, and my brother immediately exclaimed “that looks really nice… can I have it?” He was very disappointed when I told him that I’m going to be taking photos of it the following day, so will have to wait. I went out and bought a specific bowl from Marks and Spencer, because Ed had these really nice shallow white bowls with a rim. They looked great with everything and anything in it! I’ve never really been into shallow bowls, but these “pasta bowls” just make everything in it look great.

As Ed currently has no Tupperware, I put the remainder of our Bordelaise sauce in one of these white “pasta bowls.” It just looked amazing and I wanted to take a photo of it then and there! But I didn’t (because it was dark at the time), so I decided that I would do it myself when I got back to Plymouth. 🙂 Ed also has lovely plates, as you can see in the photos: the yellow Mediterranean-looking ones. And he even had this brown-blue-white plate that was very sophisticated-looking, and I used it to take photos of the chocolate-walnut brownie torte. So after all my babble, what I’m trying to say is that even though Ed was moaning about his kitchen (he really seemed to want to do it up!), he had some lovely plates that I just wanted to take back to Plymouth with me. 🙂


Although I do like white plates (as they’re guaranteed to display any food well and look good in pictures), I invested in four more, too: a beautiful blue plate that I bought with Ed, a wooden pant pot stand (that I’ll use as a plate), a small, white rectangular plate, and a larger and flatter white, rectangular plate with a sauce dish. You’ll see them featured in my photos a lot more from now on, and I think now is the right time, too, as my photography is getting better, I’d like to experiment with different plates, colours and backgrounds, too.

I hope to go back to Aberdeen in three week’s time… it’ll be to go to the Unconventional Gas conference to promote the research groups porous structure modelling software and its applications in fracking. This means, of course, that I will get to see Ed! I believe two of my colleagues will stay in the city centre, and hopefully I can stay at Ed’s! My two colleagues are hoping to drive up, and are going up regardless of whether I go or not, so not only will we have a fun road trip, but me tagging along for personal development, means that I don’t have to pay any extra for travel, anything for accommodation, and only £25 (as a student) to enter the conference for a day! I think that’s just an opportunity on a plate! 🙂

Sunday’s WOD:
NOTHING! 😀

Oh, it’s pancake day on Tuesday! 🙂

Bordelaise-esque Sauce
Adapted from: All Recipes
Makes enough sauce for 4-6

Ingredients
• 1 tbsp butter
• 1 x kg shallots (or 2 x large leeks), diced
• 1 tsp garlic, crushed
• 500 g of chestnut mushrooms, sliced
• 250 ml (1 cup) beef stock (or vegetable stock to make it vegetarian)
• 85 ml (⅓ cup) red wine
• 1 tbsp Worcestershire sauce (or soy sauce or balsamic vinegar)
• 2 x bay leaves
• a bunch of fresh thyme, washed
• 1 heaped tbsp cornstarch (or arrowroot powder to make it more primal)

Preparation
Melt the butter in a saucepan and add the garlic and shallots and/or leeks. Sauteé until translucent. In the meantime, pick the leaves off of the thyme, and chop the thyme stalks. Throw in the mushrooms, bay leaves and diced thyme stalks, and cook until soft. Add the wine, beef broth and sauce/vinegar. Bring to the boil and then turn down to a simmer until the sauce reduces slightly. Maybe 20 minutes or so. Dissolve the cornstarch in a mug in 4 tbsps of cold water, and add into the saucepan. Simmer for about 10 more minutes, remove the bay leaves, and serve. 🙂

Deep Dish Paleo Berry Pie | An Ode to Pie

Ahh pie. So comforting. There’s nothing like burying your problems, woes, and tackling procrastination by tucking into a large serving of pie with a heavy helping of clotted cream (hmmm, on further introspection, this is not a healthy habit; I should do something about this)…

I can’t believe it’s the end of January already; I’ve never understood the cliché phrase “Where does the time go?” more at any point of my life than I do now. I guess being busy is a good sign, because it means that my glass is full, overflowing if you will.

I’m not one to make New Year’s resolutions, because I don’t believe that you need a new year to make goals. Why is a new year going to be any different to the previous one if you don’t make changes? Once the clock strikes midnight, and it’s no longer December 31st, but January 1st… how has your life changed in such a way that your goals are finally achievable?

What I’m trying to say, is that New Year’s resolutions are goals that you must have been holding dear to your heart and think of often, so why is it that overnight you can suddenly achieve your goals? Heck, you don’t even need a new week to start new goals and decide that you’re going to go for it. You just need a new moment, or the present. And I think that’s what commitment is; deciding that you want to achieve your goals at every new moment, rather just because it’s customary to do so at a particular time.

Anyway, the goals I am working towards, in no particular order (not resolutions, because these are things I’ve been working on for a while, and haven’t made just because it’s a new year!):
1. Start writing thesis;
2. Get better at running, rowing, and endurance-y stuff;
3. Get really strong!
4. Try my hardest to fit in Spanish studies;
5. Eat clean and to not be influenced by bad eating habits and the eating habits of others;
6. Be happy and continue my spiritual growth.

Last week, I had some good news with my PhD! I was in contact with a Japanese researcher, who invited me to study in his lab if I could obtain a JSPS Fellowship. However, Omya will not allow me to go because of patents, secrecy of research, etc. Nevermind! Perhaps this is something for a future endeavour. 🙂 And I also received an email saying that I was “accepted” to present at a conference… in Hawaii! Well, I’ve made the first hurdle! My abstract was accepted, and now I need to hand in a manuscript, and from there, they’ll decide if they really do want me to present. But to be honest, I doubt I’ll be able to get adequate results in such a short space of time, and even if I was, I don’t think I’d obtain the funding to be able to go. This saddens me, however I will try my hardest, and if it doesn’t happen, then it just wasn’t meant to be.

Anyway, I still made time to post this pie recipe this week, and bake a few other things, as well as take photos of them (and post them to Facebook). There’s no point in saying “I’ll wait until I’ve done this to do my hobby” or something similar… you just have to grab it. Which is why I bake and take photos; I love it! It reminds me that life is something to be enjoyed NOW and not to be put off for another time. You have to MAKE time for your achievements, for your work, for your family and hobbies, and you have to sacrifice and prioritise for them all. I personally think that you can have and do it all, but just not at once.

And, onto the pie!

I didn’t really expect much from this pie… I just sort of threw it together. I felt like making something hearty and relatively healthy (compared to other desserts). But now I think it’s going to be a delightful addition to my repertoire of recipes! I mean, sure, it’s a paleo pie, but even if you’re not on the paleo diet, this pie is absolutely fantastic and I really prefer it to conventional pies, as it’s not too sweet. I used cherries and blueberries, but you could easily use other fruits. Favourite combinations of mine are apple and blackberry, forest fruits, and peach and raspberry (my mum makes a delicious peach and raspberry crumble… mmmmmm!).

I made this for one weekend when we were all together at my parents’ and we had this with mum’s rib-eye beef! Was delicious!


The morning that I had baked this pie, my brother and I were working in the living room, and the pie was cooling on the kitchen worktop. I went into the kitchen with the lights off, and the light from the living room was shining through the serving hatch and illuminated the pie in such a picturesque and angelic way that I had to capture it was it was! I’ve never been a fan of using indoor lights, and always try to use natural lighting, but I had a good tripod and the right angle, and I think the pictures below came out beautifully, despite the darkness and small amount of fake light!

I also took photos at my parents’ house, because I absolutely love their rustic kitchen as it’s large and beautiful, and full of light, but I really struggled with the composition. Well, more so the lighting and angles to make it look delectable without making the colours look flat. The typical example would be taking photos of salads: with the right lighting and angles they can look crisp and delicious, but with the wrong lighting (i.e. in a dark restaurant with a flash) it can look limp, boring and lifeless.

I love how the crust of the pie is stained purple, and the colours inside. 🙂 And how it looks so impressive yet is so simple to put together! And, a great gift idea would be mini pies!

The pie is delicious when hot and straight from the oven, with a generous dollop of clotted cream. But then this is also wonderful cold with double cream as well. If you leave it for a day after baking and before eating, the flavours mingle with one another and with the pie case. It’s perfect all year round: hot in the winter, and cold in the summer!

The pie case is also great for savoury pies, because it’s not sweetened with coconut flour, it goes with every taste! I used it to make a savoury beef pie that was absolutely delicious! 🙂

Thursday training:
1km run into a 100m farmer’s walk 16/24kg
800m run into a 100m farmer’s walk 16/24kg
600m run into a 100m farmer’s walk 16/24kg
400m run into a 100m farmer’s walk 16/24kg
1 min pull up rig hang (weighted if possible)
400m run into a 100m farmer’s walk 16/24kg
600m run into a 100m farmer’s walk 16/24kg
800m run into a 100m farmer’s walk 16/24kg
1km run into a 100m farmer’s walk 16/24kg

Deep Dish Paleo Berry Pie
Serves 8-10
Case adapted from: Elana’s Pantry; filling adapted from The Yoghurt Pot

Ingredients
For the pie case:
• 4 cups almond flour
• 4 tbsp coconut oil, melted (approx. 2 heaped tbsp coconut oil if hard)
• 2 x eggs

For the filling:
• 350g cherries, pitted (fresh or thawed from frozen)
• 350g blueberries, (fresh or thawed from frozen)
• 250g mixed dried fruits (soaked overnight in hot water)
• 3 generous tbsp maple syrup/honey
• 2 tsp ground cinnamon
• 1 tsp arrowroot powder (optional)

Preparation
Drain the dried fruit that has been soaked overnight in water. Mix all of the ingredients for the filling together in a saucepan, bring to the boil, and let simmer for around 10 minutes (if not using arrowroot powder, maybe simmer for 15 minutes to evaporate a little more of the liquids?). Then set aside.

In the meantime, prepare your pie cast. Mix all of the in a large bowl and homogenise well with the back of a spoon. Line a cake tin with baking paper (my cake tin had a removable base, and was 15cm in diameter and 8 cm in height), and press the case mixture all around the cake tin, ensuring that the walls are thick enough to hold the weight of the fruits. (I used about ¾ of the mixture for the base and walls, and the remaining for the top.)

Pour in the berry filling. Then pat the remaining pastry mixture on top of the filling. Make sure to seal as best as you can any gaps between the lid and the walls of the case, without splashing juice anywhere!

Pop the pie into a preheated oven at 200°C for 20 minutes, and then turn the oven down to 160°C for 15 minutes. I then let my pie cool in the oven.

If you wish to present the pie to guests, I recommend to cool the pie entirely before removing it from its tin, so that it holds its shape better.

This is delicious straight from the oven when hot and fresh, but is also beautiful the next day, as the juices inside become a sauce, and the flavours mingle with each other and the pastry case.

Bon appétit! 🙂

Baked and constructed: 24.01.2014 @ the Kung Fu Kitchen! 🙂

Merry Christmas from Kung Fu Café! | Sweet Potato Truffles & Coconut Chocolate Ganache

Here’s to seeing the end of 2013 with loved ones and continuing the good fight by achieving many more goals in 2014. Merry Christmas everyone!

This year has been an amazing year full of personal growth and lessons learnt. I can’t wait to see what 2014 brings and whatever happens, if I continue to improve as I have been in 2013, then I’ll be stronger because of it. 🙂

These photos are the first photos I’ve taken with a background! I decided to give it a go as it was Christmas, and I absolutely love Christmas themed food photos! Not only was it a nice and simple challenge for me (i.e my first use of a background, albeit simple!), it captured what I love most about Christmas; preparing food especially for loved ones (although the meal was my mum’s, not mine!) and being grateful for everything.

My parent’s house is absolutely perfect for shooting photos; the kitchen is so rustic, the living room is very grand with pine furniture, dark leather sofas and a roaring fire, and the whole house is just absolutely bathed in light – there are windows everywhere! I love this place so much, and really don’t want my parents to scale down and sell it! I’ll buy it from them for my photography practice (for a greatly reduced price, of course 😉 ).

Anyway, as you can see, these photos are of my Christmas dinner just before devouring it. So I’m very pleased with how these photos came out providing that it was a few quick snaps (although I did prepare the setting and gold reflector, candle and regular old orange lamp before dinner was served. I really like how the Christmas lights, candle and Bucks Fizz came are out of focus and the dinner looks so perfect. We didn’t eat around this table (hence why I could set up all of my photography stuff there!), but the meal was certainly as delicious as it looked! Thanks mum! 🙂

And for dessert, we had a friend’s Christmas pudding! She makes and sells them every year, not giving out her recipe, and packaging them in beautiful red crepe paper, plastic and gold string. This is where I got the inspiration for making my own paleo Christmas puddings! These ones are definitely different to conventional Christmas puddings in that they’re more moist and fruity. I think you can see how moist they are in my photos, and they’re slightly lighter in colour than regular puddings. But they were absolutely delicious! Today we had my Christmas puddings. 🙂

So, as well as making my own Christmas puddings, I’ve also been making paleo mince pies! The crust/pastry is made from a recipe I’ve adapted a little and is made from almond flour, egg and oil, and the middle is my own mincemeat creation that includes fruits soaked overnight in brandy and all sorts of Christmas flavours. Someone ordered 20 mince pies from me (without the tops; someone who ordered 12 mince pies from me said a mince pie isn’t complete without a top; differing opinions I suppose!) and tried to call me on Christmas eve to thank me and tell me that the pies were “unbelievable!” That definitely made it all worthwhile! I don’t make a massive profit from the foods I make, and if I’m going to go into business with this, I think it’s worth playing around with prices to see what is the biggest profit I can make without taking advantage of my customers; but the mince pies I only just scrape myself into a profit margin with the price I’m selling them for. Mince pies are so cheap in the supermarkets, but it’s so timely to make them by hand (pressing the pastry into the moulds, and forming the lids, too, not to mention making the mincemeat in advance). But I suppose that these mince pies would be more expensive as they’re homemade and are also gluten free, too!

You can also see in the photos below that the texture of the mince pie crusts are different, and I think that’s dependent on the coarseness of the almond flour I use, and also how much I pack the dough into the moulds. In some ways I like the large pies with a smoother crust, and having a bulging top means you can put more filling in the middle. But at the same time, I quite like having flat tops because you can stack them more easily.

Anywho, the recipe below is for sweet potato truffles/balls. I absolutely love these and they’re perfect for the Christmas season! I think they’re great for a healthier treat, especially if the ball is left plain or perhaps covered with nuts. And even if they’re covered in cocoa powder and chocolate ganache, at least they’re made with healthier and more natural ingredients, rather than all of these additives formed in a lab!

I think a large ball would be a great post-workout snack, as they’re chocked full of carbs like sweet potato, and fat like almonds. The photo below is a ball covered in cocoa powder, and it looks just like the MCCs (modified calcium carbonates) I work with! You can see an SEM (scanning electron micrograph) of an MCC grade in the left picture below. Of course, the MCCs and sweet potato balls are on a completely different size scale. 🙂

I made these relatively large. They were fairly small when plain, but after adding and rolling them in different things, they plumped up in size. I rolled them in currants, desiccated coconut, dried goji berries, crushed pistachio nuts, cocoa powder and hemp seeds. Some I even rolled in this delicious chocolate-coconut ganache (which I thoroughly recommend serving with any dessert!).



I think these would be great for parties, lunch boxes, snacks, post-workouts, as a breakfast on the go, a snack before bed… any time, really!

I would love to make these again, but a little smaller, and all covered in chocolate ganache. These would be great on any party table, especially around Christmas, as they just have so many Christmas-y flavours and tastes… not to mention colours! They’re perfect to give as gifts, too, especially if presented in a nice box with a ribbon. 🙂

Maybe these could even be made into some sort of cake/patty as a starter, but with apple incorporated into the mix instead of dates? Some experimenting is afoot!

It’s not necessary to blend the ingredients; you could just mash them. The dates would be better blended, but of course you could omit the dates (if sweetness isn’t your thing) and perhaps replace them with more sweet potato or oats or something. I would also love to stuff these with melted peanut butter! Now THAT would be amazing!


Boxing day WOD:
Leftovers for time! 🙂

Sweet Potato Truffles
Adapted from: Nutrition Stripped
Makes 24 truffles

Ingredients
For the truffles:
• 4 x small sweet potatoes
• 1 x cup of almond flour
• ¾ cup of rolled oats (or coconut flour)
• 1 cup dates or dried fruit
• 1 tbsp coconut oil
• 1 tsp cinnamon
• ½ tsp nutmeg
• 1 tsp vanilla extract
• pinch of salt

For garnishing:
• *nothing*
• dried currants
• cocoa powder
• desiccated coconut
• dried goji berries
• crushed pistachio nuts
• raw shelled hemp seeds

For the chocolate ganache (makes how much?):
• ¼ cup cocoa powder
• ¼ cup coconut oil, melted
• 1 tbsp maple syrup or honey

Preparation
For the truffles:
Put the sweet potatoes, whole, in the oven at 175°C for an hour, or until they’re soft when inserting a knife in the centre. Leave to cool.

When cool, peel off the skins off (keep the skins to pop in the oven for a primal-style pizza!) pop them with the rest of the ingredients into a large food processor, and process until smooth.

I only had a small processor, so I processed the oats until they became flour, the dried fruit until it turned mushy, and mashed the insides of the sweet potatoes in a large bowl. Then I homogenised by hand; it took a little longer but everything came together into a dough in the end.

Roll these balls out into as many truffles as you desire! 🙂 I rolled them out into sizes about ¼ the size of the palm of my hand, and got 24. I could happily eat one in a large bit, or in two more moderate bites 🙂

For garnishing:
Roll each truffle into your chosen garnish, ensuring that you don’t smush the shape of the balls with your hand!

You could incorporate the cocoa powder into the actual ball itself to make it entirely chocolate.

For the chocolate ganache:
Melt the coconut oil over the hob (VERY gently) and take off of the heat. Add the maple syrup and cocoa powder, and stir to create a sauce. Add more coconut oil to make the sauce thinner, less coconut oil/more syrup and cocoa powder will make it thicker. I like mine thick! Let the sauce cool a little.

Roll each truffle into the chocolate ganache, or drizzle on top, and pop on non-stick baking paper. Store and cool in the fridge. Serve on a cool day (or immediately from the fridge) to ensure that the ganache will remain hard (otherwise the coconut oil will melt!). At this time of year in the UK, there will be no problems with ensuring that it remains cool!

Store in the fridge in an air tight container.

All baked in my lovely kitchen: 22.11.2013

Paleo Quiche with a Grainless Crust | Primal Games 3

What an event! The Primal Games 3 was just so epic! What a way to send off the old before moving into a brand new venue just down the road after Christmas. I can’t WAIT! 😀 The only thing that marred it was having to wash the Tupperware boxes when I got home. 😛

Unfortunately, I wasn’t able to compete this time, but was able to cater, along with a very strong and lovely physio friend, Sam (who makes a killer primal cheesecake!) 🙂 …she’s pictured in the yellow hat below!

Well, who won the event? Crossfit Kernow! Followed by CFND (North Devon) coming in second place, and third place was taken by Crossfit Exe!

Everyone hit PBs in some kind of way, and the atmosphere was electrifying! It was so fantastic to catch up with old friends and meet new ones. One woman from Crossfit Avon told me that when she last saw me do a load of kipping pulls ups that it inspired her, and that’s something she holds in her memory bank. It really touched me and I’m so glad that I’ve made a positive impact on someone. It’s one of the most amazing feelings I’ve experience in life, and don’t think there are too many more feelings that can top that! 🙂 I will remember that for the rest of my days, and will make a mental note to remember this when I’m feeling blue!

The food went down a treat! I hope we made a profit (yet to count everything up!). It all sold out (apart from a few salad boxes), and I had people throughout the day asking me for recipes for things, and got great feedback in general… I even already have people on Facebook and in person asking me for some more goodies! I’m so honoured!

On the menu we had:
*Savoury*
A huge salad (with tomatoes, cucumber, carrot, coconut, dried apple, nuts, egg, etc.) and dressing (balsamic vinegar and vinaigrette).
~ 25 slices of pork, apple and sweet potato meatloaf
~ 25 honey and lemon roasted chicken drumsticks
~ 20 homemade beef burgers
16 slices of paleo pizza (made with almond and coconut flour) topped with tomato, cheese, spinach and mushrooms

*Sweet*
24 slices of sweet potato pie with an chocolate-y oat-based crust
~25 banana & nut paleo brownie bites
~25 coconut brownie bites
~20 banana and date sponge cake bites
~ 20 protein balls made with a combo of nuts
~20 slices of primal cheesecake

And of course, there was Sam’s cheesecake. Oh boy, that stuff is lethal. If ever she is in my debt for anything, she’d have to pay me back in cheesecake, I’ve decided.

Throughout the day, I heard cheers and shouting and screaming and barbells hitting the deck. Unfortunately, where I was, I couldn’t see the action at all, so whenever I heard the crowd go wild I’d get this surge of energy go through me; I wanted to WOD so badly! And seeing these people perform was incredible! Everyone has strengths and weaknesses, and seeing teams having to communicate and work together was definitely eye opening. Crossfit is very tactical, indeed.

Oh, and I even saw an amazing woman deadlift 165kg. I’ve never seen a deadlift look as easy as this one. It’s great to know that it is possible to do such feats! And Alan from CFP got a 130kg clean I believe! How cool is that?! I can’t even fathom lifting that much!

I was so worried about how the food would go down. Making food for over 100 people definitely came with its challenges, especially as I wasn’t using my own kitchen and equipment…. especially when the oven is very different to your own! And so things didn’t come out the way I had expected, and I worry so much as to what people will think of everything. It was lovely to have a kitchen other than my own to work in, but I think when you know your own gadgets, equipment and are in your own place, it’s so much easier!

The oven didn’t seem to cook the sweet potatoes well enough, and so I wasn’t very happy with how my brownies came out (they’re like my signature baking item, I suppose!), especially the banana ones, so I redid them, and they came out a little better. The gas oven in the kitchen I was working with cooked the brownies thoroughly on one side, but the other side remained uncooked, so I turned the pan around to even them up, but they just ended up being overcooked. I also wasn’t happy with the meatloaf in that the apple and sweet potato weren’t homogenised in with the pork as much as I would have liked. And I didn’t like me sweet potato pie because being unable to homogenise the sweet potato properly meant my pie looked slightly anaemic! And the pizza base came out too thick due to the size of the pan I had to use, but in some ways I think that actually was quite nice to have a thick crust, so people could sample some primal stodge!

I really hope that everyone feels as though the food warranted their money. Sometimes cooking for the masses takes the fun out of a hobby, and making things in a production line style takes away the time that you’d normally spend on preparing dishes for special, individual people. That’s not to say I didn’t put love and care into what I did, just that it was stretched out in such a short space of time, and there’s only so much to give!

I also spent the end of last week and weekend worrying entirely, not to mention the next few days I’ll probably spend worrying what people thought of the food! The day before and the morning of the event I was so nervous (as nervous as doing the Battle of London WODS, of which I cried during 2 out of 3 of them!)! I just need to learn to relax, focus on what’s at hand, and forget about what’s done. But I think that’s something a lot of us struggle with. 🙂

I would love to do this event again in the future (of course, if I’m allowed), but unfortunately we’ll have to see how my studies go down. Studying for a PhD full-time and doing other degree modules part-time, as well as training and general life is hard enough as it is, and I’d rather be decent at what I do than spread myself too thinly (as tempted as it is to take on more than what I can chew; I am rather ambitious!). We will have to see! But whatever happens nit he future, I’m a part of CFP’s history, and for that, I’m proud!



If anyone’s reading this from the Primal Games and feels to leave a genuine comment about the food, please leave a comment on this blog post (or on Facebook!); you can leave it here anonymously (or email me; go to the “contact” page), if you so wish.

Anyway, onto the recipe in this post!

I was also testing out a reflector I bought from Amazon. It’s awesome! It has four different reflectors and a diffuser that compresses into the size of something you can easily store in a cupboard. You can see in the photos above the difference with using no reflector and just natural light (on the left), and the silver reflector (on the right). It definitely highlights the colours a lot better than without. But different situations, angles, light and composition calls for different techniques. 🙂

I also have a 500W halogen lamp and a 135W 5500K tungsten lamp to try out, that I managed to buy cheaply! Can’t wait to try!



You can’t see the crust so well, as I had way too much egg filling, and after baking the crust (which naturally shrinks a little), the eggs spilt around the outside of the crust, and so was baked around it! But it tasted great, either way!

The egg mixture was very creamy! I liked it, but I think most people are used to their quiches with cheese. Cheese would have definitely gone down well! 🙂

Paleo Quiche with a Grainless Crust
Adapted from: Preppy Paleo
Makes 8 slices

Ingredients
For the crust:
• ¾ cup coconut flour
• ¼ – ½ cup melted butter or coconut oil
• 2 x eggs, beaten
• 1/2 tsp salt

For the filling:
• 5 x eggs
• ½ cup coconut milk (or regular whole milk, if primal)
• ½ tsp crushed garlic or garlic powder
• pinch of pepper
• 1 tsp salt
• any other fillings! I used mushrooms, chives, halved cherry tomatoes, and cooked pigs in blankets! 🙂

Preparation
Preheat the oven to 175°C.

For the crust:
Combine all of the ingredients into a bowl until well incorporated. Then press and spread into a cake tin (I used an 20 cm diameter beautiful silicon cake mould), all up the sides, too, to make a pie case. Prick the dough with a fork and bake for 15 minutes.

For the filling:
Beat the eggs in a bowl and add in the remaining ingredients. Add to the pie crust and decorate as desired (with leftover mushrooms, for example), and pop into the oven for another 30-35 minutes, or until the centre is firm and cook through.

Leave to cool completely, as this enables it to be cut cleanly. Or can you just eat hot if you don’t mind slightly messy slices! 🙂

Baked: 14.11.2013

Paleo Pad Thai (sort of…) | Random Post Alert!

Phew! So how on earth am I going to summarise everything that I’d like to talk about in this post? Well, I can but try!

The day I cooked this was this summer and from what I remember it was a lovely day, not only because of the weather, but because we went to Mount Batten as a family. I love days like that, and reminisce about them frequently. As I’ve got older, I definitely cherish time with my family more and more. Not that I never did before, but I think now I just really appreciate the value of these moments and times, as there will be a time when we won’t be able to be together so easily anymore. Of course, life moves on and I’ll probably be with a partner, as will my brother, and my parents will be enjoying a life of not having teens and twenteens bothering them, but let’s just enjoy the now. I absolutely love Plymouth and my life here, but I just need to learn to separate myself from every day little stressors. (I have been in a little depressive mood all week, but maybe it’s a weather thing? Today is actually sunny and I’m looking outside of my windows and feeling pretty happy right now!) 🙂

Dad really really enjoyed this dish. That’s not to say that mum and Tim didn’t, but I knew this was dad’s sort of dish, and the fact that he enjoying my paleo spin-off was all the approval I needed!

I can be a little slap dash with food at times when getting it on the table, especially as I like to get it piping hot to my guests, but getting this colourful one-pot dish to look bad is difficult at best! This is definitely one of my favourite dishes to prepare.

It is paleo, but of course the peanuts aren’t. You can always sub them for cashews or some other nut. And of course I subbed noodles for cabbage, so it’s sort of a pad Thai. I just altered it to my tastes and needs, and the availability of ingredients. 🙂 Also, the recipe called for sugar and tamarind paste, but I didn’t bother adding any of those, and the dish was still delicious, unique and had subtle exotic hints.

Anyway, I have a lot going on at the moment. Trying to keep up training with Crossfit (and those who Crossfit know that THAT encompasses EVERYTHING!) and staying motivated for the Battle of London (The London Throwdown), and next weekend is the The Primal Games at CFP, for which I’m catering (which takes about 3 days worth of work in total). Then I’m also actually (and finally!) being more social, so going out socially (wow, what’s happened to me!?), trying to pursue hobbies (such as cooking, photography, blogging, reading), and of course, the PhD. I have a lot going on with that at the moment. I’m demonstrating about 6-7 hours a week for 5 weeks, have two presentations to give in the next two weeks, and have a load of data I need to gather ASAP. Oh, and how could I forget… the Spanish course I’m doing with the OU!

I’ve been getting myself so worked up about things recently, and I feel as though I have to do everything all at once. I genuinely believe that you can have it all, but just not at once, which of course, is a shame. There are so many other things in life I’d love to do, but they just won’t ever happen. I just need to not take on too much at any one time. But then at the same time, we only have one life. I’m so lucky to have the one I have, and I’m just trying to make the most of it. But I think the key to unlocking the potential of any life is to be positive, and to not be dragged under by the little things.

Sometimes when I get so worked up over things, I think it means I need time off of it. I need to prioritise. Maybe I should stay away from food photography for a bit and focus on Spanish. No more working myself up over that and focussing on the PhD, too. I also haven’t been to Crossfit in 5 days (because I was away over the weekend, and then when I returned I felt so bad over my BOL WOD 1 that I just thought “what’s the point in doing Xfit if you’re so bad at it?!”), and next weekend I’m feeling the pressure of it being taken up as a result of catering for the Primal Games.

I think I need to emotionally detach myself from things, but not to emotionally detach myself from the enjoyment I get from them and wanting to better myself. For example, the other day I finally bought a new smartphone! I’ve had my old phone for possibly 6 years, and now I’d like an upgrade for several reasons. The main reason being to keep in touch with my boyfriend more easily I suppose, especially after I just saw him the past weekend for the first time in 4 months, and I don’t want to feel that detached from him if we ever have to go through another similar period, again! So this way, we have no excuse to not stay in touch with one another.

But the thing is, I don’t need a smartphone. Everything I have is perfectly functional; my current phone, an iPod, a digital camera… but I know I would use it and make full use of it, too!

Also, this week I spent some money on photography props; about £55 in total. I bought a reflector, a halogen lamp, and a tungsten lamp. I’ll definitely be trying them out, as I feel it’s the next step for me to work with (oh, and learning how to actually post-process my photos using Corel PSP X4, rather than doing nothing to them!). But I feel so guilty about it. Oh, and I spent some money on Kindle books, too. I feel so bad, and it’s been eating away at me, and it always does. I need to learn to either spend money or be happy with it, or not spent it and be happy with it. I mean, it’s not like I went out drinking, I invested in my hobbies.

But anyway, after 5 days of not training and after not doing well with the BOL WOD 1, I went training today, and felt amazing. I think I’m hardwired to move, socialise and create. That’s funny… isn’t that what we’re all hardwired to do? There are whole blogs and books and programmes out there designed to get people to do more of that stuff (Marks Daily Apple being one that comes to mind, for instance!); it’s a natural antidepressant. And as I keep saying, gives us purpose in life. I truly believe that that is the key to happiness.

Anyway, I’ll just briefly explain my Battle of London WOD 1. The WOD was as follows:
Proceed through the sequence below completing as many reps as possible in 12 minutes of:
20 Cleans 45/30kg
20 box jump overs 24/20″
20 Cleans 60/40kg
20 box jump overs 24/20″
20 Cleans 75/50kg
20 box jump overs 24/20″
As many cleans as possible at 90/60
Score = total reps.

I only got 126 reps. And I felt really bad afterwards. Comparing myself to other people in the box, I did the worst! Ok, don’t compare yourself, blah blah. Everybody does it. Sometimes it’s a good way to see where you are, but generally it is only a useless exercise. Because this is what it results in: self-torture.

I lamented for ages about how I should be better.

Ok, so I’m going to make excuses and say that perhaps it just wasn’t my WOD, although I do like power cleaning more than anything else, and I’m usually good at box jumps. I also don’t follow any program; I just turn up to group WODs. I think I did relatively well up to and including the 40kg cleans, but I was dreading the 50kg, and in my head I was telling myself how it’s nearly my bodyweight, how weak I am, and that I don’t want to go too fast because I’ll burn myself out… I was so tempted to give up and cry whilst doing the 50kg cleans, and that afterwards was the dreaded 60kg! I kept saying that I’ll never be able to get one, at 60kg, etc., etc. If it wasn’t for Shelley I really would have quite in the midst of the 50k cleans. I really freaked myself out and stalled so many times DURING the WOD (by going over to get chalk, looking at the bar, etc.). It’s funny because I had so much nervous energy, and after the WOD I still had energy, but the nerves had gone, and immediately came regret. Well, instantly I was relieved that it was over, but I didn’t get that feeling and buzz of awesome, I just absolutely floored myself. I would love to get the chance to re-do it. I’d change the way I did a few things, use the box jumps as a rest period, go all out on the cleans (as I know 30 and 40kg were relatively easy, 50kg was definitely heavier, but I definitely could have done them faster… and I only got 6 reps at 60kg… I attempted a few but didn’t rack the bar, because I was too scared to get under it. Funny thing is, is that even other people noticed that I just pulled the bar up to my chest and didn’t get under it and they were wondering why!?).

So that’s partly why I also feel really bad about myself and Crossfit at the moment.

And of course, I’ve been eating WAY too much recently! Or badly, too! As earlier, I’ve said that I’ve been going out socially a lot more, even for lunches at uni, a few parties and meals out, and a few coming up, and then of course it’s Christmas, I’ve been having more and more “one offs” as they’re not frequent… but these infrequent things are now turning into frequent things, and I can even feel myself saying in my head “go on, just this once, it’s not often!” I DON’T want to get into the habit of that! For example, I’m now eating more beans and grains than I once was, eating more sweet things, drinking less green tea and smoothies and eating more eggs and oats.

But it’s ok, I’m aware of it, and I will do something to fix it!

The most important thing I learnt though, and something I really need to drill into my head, is that I’m not perfect, and no one is. Was I expecting to be the best? I need to stop feeling to guilty, wrapped up in the past, things that have no importance. The important things were (and still are) is that my family and my significant other still love me, even if I performed “poorly” or have been eating too much. They still love me. It must be because of who I am, and not what I do. 🙂 I guess I need to heed my own words a little better, as usual!

Another thing to add to my “wishlist” would be a high speed blender and a great quality juicer (to juice hard roots like carrots and sweet potatoes), both which will have to be easy to clean! Here is an interesting article in juicing v blending, and goes well with blog post summarising green smoothies and juices.

So now moving to a more positive note, I’ve prepped/tested out some foods for the Primal Games in a weekend’s time, and of course, they were delicious! The menu’s gonna be great, and I’ll also be working with another girl who is absolutely awesome at Crossfit and so lovely, too! It’s great to collaborate with likeminded individuals on such projects; makes it so much more fun! We’re also thinking about doing the European Inferno together, too!

And another lovely lady from CFP also gave me a sample of a couple of her own paleo treats! One of them being this banana bread and another being a sort of paleo fudge.

They were both delicious! This girl can cook! The banana bread was so moist and soft, and the fudge wasn’t sickening like regular fudge is. It was silky smooth and left a lovely aftertaste. She said that she didn’t like the fudge herself, as it was too sweet and the lighter layer was a bit watery. Yes, it was a little oily/drippy, but that’s just because of the ingredients used. I personally thought that it was delicious! I could have had a cup of tea and a huge mound of that stuff, and just stuffed my face all afternoon while sitting through this radiation safety lecture I had earlier today (as our lab has now turned radioactive!). I’ll definitely be getting that recipe from her! 🙂

Oh, and recently, Pete Howe, owner of Crossfit Taunton, has been featured on the most recent cover of Men’s Health! Not only is he an ex-marine and an awesome Crossfitter, but he’s bodyguard to Elton John and David Furnish… and I was in his team in the first Primal Games at CFP! He’s definitely an awesome guy, and on that day team spirit was high! I remember when I was determined to get that 60kg ground to overhead, and I warmed up with 55kg, after which he told me not to “peak too early” as a laugh, and assured me that the 60kg was easily mine. It really relaxed me, as I always get so nervous when it comes to competitions and always let myself and the team down!

And finally, Frankfurt! Let’s briefly chat about that. 🙂

My boyfriend (Ed! Let’s call him “Ed” from now on, instead of meticulously saying “my boyfriend” every time!) works far, far away ( 🙁 ), and the company he works for sent him and all of the other graduates to a two week training thing in Norway. However, for insurance reasons, they can’t put lots of people on the same plane at the same time, and so he and a few others had to stop off at Frankfurt. They decided to stay for a few days, and invite their other halves over! And you know what? It was amazing!

I was ridiculously nervous about going, but I actually had nothing to worry about! I was nervous for a multitude of reasons; one being that I hadn’t seen Ed in over four months (work commitments, ugh! That dreaded ‘w’ word!), and meeting his friends and colleagues (of course, I wanted to make a good impression). I realised that I do get on with people and there are different levels that different people sit on within your life. Not to say that other people mean less but that only some people have prime significance in your life, and others come and go. Just enjoy the good ones when they come, and if they’re really good, treasure them. 🙂

We stayed in a lovely apartment-hotel that had a lovely swimming pool and sauna as well as being right near town! I really enjoyed the breakfasts we had in a little bakery on a quiet road, sitting outside and just chatting. Yes, I had pastries and bread! And honestly, they weren’t as good as I hoped (although they were good; it was actually quite nice for a change to not worry about what I’m eating and just eat whatever the heck I wanted!), but of course, the company was way better. 🙂

We also ate out in two lovely restaurants; one of them a traditional German place called Adolf Wagner (with long tables, rammed full of people and apple wine… basically cider!), and in an African restaurant (as you do in Frankfurt, you know!).

The German place did large platters of meats, which the others opted for (as they had to be a minimum of two people, I believe), but I’d had similar in Spain and I find that, personally, to be a rather boring option. I went for a different meal on the other hand, and Ed did, too! I went for veal liver with apple, mashed potato and salad, and it was very, very tasty (please see blurred image below!).

And in the African place, the six of us (three couples that night, as opposed to the four in total) went for three platters that involved a mix of their dishes, ranging from stews and dips, served on a large platter lined with Eritrean pancakes (Edit, 24.02.2014: I’ve found a link here saying that they’re Ethiopian Injera, and there is even a recipe for a few dishes of the dishes we seemed to have had!), and extra on top. Ed and I ate our way through the most! 😉 We sat in a lovely mud hut inside the most buzzing of places, with really friendly staff and beautiful music and atmosphere. I didn’t take a photo, unfortunately, but I was hoping to nab it from someone else. I’ll add it if I get it! 🙂 (Edit, 18.11.2013: Photo added! 🙂 )

We even went to the zoo one afternoon, and managed to see quite a variety of animals! Well, of course we would at the zoo, but I meant that the animals all seemed to be ‘out’ that day. 🙂

I also loved the reptile house! Reminds me of my childhood, which was spent wanting to be a marine biologist, idolising Steve Irwin and Jeff Corwin, and studying as much as I could about turtles. Oh, the memories! I also used to love safari videos and desperately wanted to visit a rain forest and conduct all sorts of studies and observations and go on all sorts of adventure and expeditions! Learning for the sake of learning! 🙂

In the picture below you can see me staring at my favourite fish! He just seemed like that grump cat you see on pictures all over Facebook and Tumblr these days! 🙂

Although the trip was only three days, I actually had post-holiday blues (mixed with the post-holiday buzz; how bizarre!). I felt really very loved throughout the trip and was just a weekend of indulgence, probably because it was a very long-awaited weekend! It was so nice to not think about work, be in a situation that felt dream-like, and to stay away from the internet and work! I can’t wait for the next weekend! Although, if Ed visits Plymouth, that would be great, but at the same time my mind is usually filled with work.

The last time Ed visited over Easter was lovely, although I remember fretting about work for a lot of the time. Maybe next time I’ll take a couple of days off and just have an extended weekend, just like in Frankfurt, and I’ll cut myself off of the internet, too. Maybe a bit of Crossfit and cooking (leisurely – just like the old times we had together), but apart from that, nothing else! I think I’m going to learn to cut myself off from the everything else. Another skill I need to add to my list of personal development and improvements! When’s the next weekend break!?

The photo of the gecko below was taken with an iPhone! How awesome is that quality?! You can even see his little tongue. 🙂

Wednesday WOD @ CFP:
In a 50 min window complete the following in any order:
A) OMEM for 10 – 1 Bear Complex (keep weight the same)
B) 3:00 max reps bench press 50/30
C) OMEM for 12 mins:
Even minutes 3-6 strict toes 2 bar
Odd minutes 3-6 strict HSPU’s
D) 3 x 400m run 1:1 work/rest
Yeah buddy

Paleo Pad Thai
Adapted from: Closet Cooking and About Thai Food
Serves 4

Ingredients
• 2 tbsp butter
• 2 x whole red chilies, diced
• 4 x cloves of garlic, grated or diced
• 2 x onions, diced
• a knob of ginger, grated or diced
• 4 x spring onions, diced
• 175g cooked prawns
• 2 tbsp dried coriander
• 60g dried mango, chopped
• 60g dried cherries
• ¼ cup of chicken stock
• 8 tbsp lemon (or lime) juice
• 3 tbsp fish sauce
• 3 tbsp soy sauce
• 4 tbsp roasted peanuts or cashews
• ½-¾ head of savoy cabbage, sliced into strips
• 2 x limes

Preparation
Heat the butter in a large pan/pot, turn the heat down to medium, and add the chilies, garlic, onions, spring onions and ginger. Sweat until the onions are soft and translucent. Add in the prawns, herbs and dried fruit, and cook for a couple of minutes more.

Pop in the chicken stock, lemon juice, fish sauce and soy sauce, cook for a few more minutes on medium-low. Then add in the nuts and cabbage, cover, and cook on low until the cabbage is soft like noodles.

Serve with lemon wedges and any extras. We had raw “giant sunburst peas,” olives, lime and homemade honey-mustard-mayo 🙂

Made for my beautiful family: 03.08.2013

Rave at the Box (any excuse to bake!) | Quadruple of Primal Treats

Menu du jour:
1. Banana & nut brownies
2. Coconut brownies
3. Honey, lemon & almond cookies
4. Chocolate & pistachio biscotti

What a week and what a crazy weekend! Where do I start?

Firstly, I should probably apologise for a very photo heavy post. But these brownies are just so damn photogenic. I love the colours of these banana brownies in particular, and the fact that they’re a little thicker/taller than the coconut ones (although the coconut brownies are a little gooey-er) makes them slightly easier to shoot.

I also tried a slightly different set up when taking these photos; I put my white boards on a coffee table so I could get differently angled shots easier than before, and it seemed to work! I took the Friday afternoon off because a) I was being incredibly unproductive that afternoon and all of the labs were packed, and instrumentation I needed was in use, and b) it was sunny and so I wanted to make the most of the light (as it had been dark and raining all week!). Although, it did get too sunny that afternoon (too sunny?! Yes!) and the direct sunlight made the shadows too harsh! Can’t win, eh? But I managed to get around it. 🙂 (I have posted a photo of my set up, but please excuse the cables; I was testing my internet connections and there usually aren’t that many!)

So anyway, onto the food!

Although these treats are technically primal (paleo for the most part), they’re still concentrated (i.e. too many nuts, lots of honey, maple syrup, dried fruits, etc.), and so they’re still only a treat. I need to keep reminding myself of this; I swear there were twice as many of these treats before I took them to the party at CFP, but I just ate most of them in the space of two days. I tried my hardest to resist, but I just couldn’t. I would have eaten them all if it wasn’t for the potential shame of turning up with an empty box and broken promises!

Of course you can alter the sweetness with the amount of honey/maple syrup you add, and as well as the squidgy-ness with the amount of sweet potato and flour. Also, the more things you add, the less squidgy they will be (hence why the coconut brownies look a lot moister than the banana ones!).

These also go superbly well with coconut cream! How do you make coconut cream, you ask? Just open a tin of coconut milk, mix well, put in a mason jar and pop into the fridge overnight, et voilà‎! Coconut cream! It’s light to taste and so delicious! Although these brownies are moist enough to enjoy without anything else. 🙂

Just make sure that the brownies are cold before you cut them, otherwise they’ll crumble a bit too much! Although if you’re like me and put a million different things in them, it’s always going to be difficult to cut a clean slice every time.

And don’t get rid of your sweet potato skins! They make excellent pizza bases! Just put on some toppings and pop them in the oven. 🙂 I would love to try and make these with avocado or beetroot. I would also like to try these with oats, too. I’ve used black beans in brownies, and they came out really well, although a little drier. I think my next test will be to try them with mung beans as they’re a little bit mushier in texture and may make for a softer brownie. We will see and I will post the results at some point! If they come out well, I may well try and scale it up to make it in to a cake for my brother’s birthday. He’s into health foods and getting as much protein as possible. Beans have a lot, so I’ll make it into a protein cake! I could even add protein powder and peanut butter, but I think adding a large chunk of meat will be taking things a bit too far…

The honey almond cookies were supposed to be biscotti, but I think I accidentally put in twice the amount of honey and syrup, as well as too much baking powder! So when I popped the batter (yes, batter, not dough!) on a baking sheet, I thought that it was too runny, but it sort of kept its shape. And when I had baked it for the first time, it was as flat as a pancake (and just about spilling over the edges, too!). It still tasted really nicely though, and would have been a shame to have got rid of those lovely ingredients. So I scooped the batter back up, made them into cookie shapes, and baked them again. And ta daaaa! Saved biscotti turned biscuits!

I’ve never even been a big fan of biscotti. They definitely have nice feelings and associations… when else do you have biscotti other than with tea or coffee? And tea and coffee means either a break, time to relax, or good old ramblings and nattering with someone special. Or that first cup of tea in the morning… that’s to die for! Anyway, getting off topic… the photographs on the other blogs made the biscotti look SO divine, so I thought I would give it a go! But one thing that puts me off of biscotti is that they are SUPER crunchy! I like crunchy things, but sometimes they’re too hard… maybe I’ve just had bad biscotti in the past? But either way, the ones I baked weren’t hard at all – they were still quite soft and fairly chewy with a really nice taste! More like soft biscuits/cookies than hard biscotti and remind me of Roman sweets. 🙂

The brownies are definitely my sort of thing though! Especially the banana ones, as I love banana! But then again, the coconut ones were so chocolately and moist, so I liked those, too. I did have a lot of complements the night that I took them to the rave at the box! And even afterwards, on Facebook, someone posted that they only remembered having little brownies/cakes that tasted delicious. I’m glad they went down so well! I’ve even had several people ask me for recipes, and so, here they are! Today, someone from the box even posted photos of this sweet potato pie that they had made, but added pumpkin in, too, and served it with Swedish glacé (dairy free ice cream)… and it looked so good!

It turns out that I have inspired quite a few people to cook more things and eat more paleolithically, and I’m always really pleased to hear such feedback. And not even regarding food and nutrition, but I’ve recently had feedback about how I inspire some people down at the box with their training and various other things. It really touches me every time I hear something like that, and really makes me feel great, as though my work on this planet is helping me to fulfil what I set out to do. If I can inspire people to try new things and push harder in order to try and better themselves in some way, then I am very happy, indeed. 🙂 That’s what I believe we’re all here for, and I believe that’s what optimises the human experience!

Earlier that day we had a “leaving WOD,” beautifully crafted and it was a partner WOD, too, which are always fun. The atmosphere was epic! I was with Emily and we kicked butt! The WOD was as follows:
Cash in: kettlebell handwalk in plank position in pairs (using 3 KBs)
WOD: 30 partner alternating wall balls 9/6
30 partner alternating pull ups
30 partner alternating sit ups
30 partner synchro skips (1 rope)
30 partner alternating press ups (legs of one partner on another)
30 partner alternating plate complex 20/15
-burpee
-cluster to overhead
-2 x alternating OH lunges
Both partners then stand on a 2.5kg plate for 5 seconds to finish WOD!

The photos from Crossfit are not mine, but nabbed from Facebook. 😀

The photos of the hoodie are also another surprise in the post I received last week from a friend I made at PrimalCon a few weeks ago! It was such a thoughtful gift, and the postcards are of Emerald Bay around Lake Tahoe, as we toured there one evening on a beautiful boat. In return, I have posted a load of English tea to the US! He has tea most probably for life! Although if he drinks it at the rate I do, it certainly won’t be for life! I was very touched by this gift, as it was incredibly thoughtful, and will take place in my heart along with a few other special gestures I’ve received in my lifetime. Thank you. 🙂

Oh, what else? Plymouth Raiders won their basketball match on Sunday night again Durham Wildcats! It was a great match to watch and I’m so glad I was with my favourite people!

I could go on about a lot of different things, but I will stop there, and maybe save it for next time. 😉 Here’s Monday’s WOD!

Monday’s WOD at CFP:
(After-party WOD I think!)
“The Grim Reaper and his gurned up mate”
In pairs with a 40 min timeout:
100-70-40
Push press 35/25
SDHP 35/25
KB swing 24/16
Press ups
Sit ups

Banana & Nut Brownies
Adapted from: Eat Drink Paleo

Ingredients
• 3 x small sweet potatoes
• 2 x large bananas, chopped (+ 1 for decorating!)
• 2 x eggs, beaten
• 2 tsp vanilla extract
• ½ cup honey
• ½ cup coconut oil
• ~1 cup dried fruit and nuts (I used a mix of walnuts, dried cranberries, dried goji berries, pecans, dried physalis, large raisins, golden raisins and a handful of macadamias!)
• 1 cup of good quality, unsweetened, cocoa powder
• 2 tbsp coconut/almond flour
• 1 heaped tbsp baking powder (gluten free)

Preparation
Put the sweet potatoes, whole, in the oven at 175°C for an hour, or until they’re soft when inserting a knife in the centre. Leave to cool.

When cool, peel off the skin and mash the insides in a large bowl (keep the skins to pop in the oven for a primal-style pizza!). Add the rest of the ingredients (dry ingredients first, followed by the wet ingredients) and mix until well homogenised.

Spread in a baking tin lined with non-stick parchment paper (I used a silicon baking tin; they’re fantastic!) so that they’re 1″ thick. Use the one banana reserved for decoration by chopping it into 25 slices and arranging them on top of the batter. Cook for 25-30 minutes at 185°C, and let cool. Carefully remove the brownies and cut into sizes as big as you like. (In my case it’ll just be one big portion all for me!)

I used a 20 x 20 cm silicon baking tray, but I think a slightly smaller one would have been better for thicker brownies.

Coconut Brownies
Adapted from: Eat Drink Paleo

Ingredients
• 3 x small sweet potatoes
• 2 x eggs, beaten
• 2 tsp vanilla extract
• ½ cup honey
• ½ cup coconut oil
• ½-1 cup of toasted, flaked coconut
• 1 cup of good quality, unsweetened, cocoa powder
• 2 tbsp coconut/almond flour
• 1 heaped tbsp baking powder (gluten free)
• White chocolate and double cream to decorate

Preparation
Put the sweet potatoes, whole, in the oven at 175°C for an hour, or until they’re soft when inserting a knife in the centre. Leave to cool.

When cool, peel off the skin and mash the insides in a large bowl (keep the skins to pop in the oven for a primal-style pizza!). Add the rest of the ingredients (dry ingredients first, followed by the wet ingredients) and mix until well homogenised.

Spread in a baking tin lined with non-stick parchment paper (I used a silicon baking tin; they’re fantastic!) so that they’re 1″ thick. Cook for 25-30 minutes at 185°C, and let cool. Carefully remove the brownies and cut into sizes as big as you like. (In my case it’ll just be one big portion all for me!)

I used a 20 x 20 cm silicon baking tray, but I think a slightly smaller one would have been better for thicker brownies.

I melted white chocolate (not paleo, I know!) with double cream, spread it across and sprinkled flaked coconut all on top for decoration.

Chocolate & Pistachio Biscotti
Adapted from: Paleo Spirit

Ingredients
• 1 cup almond flour
• ¼ cup coconut flour
• ¼ good quality cocoa powder
• ½ tsp baking soda
• ¼ tsp salt
• ½ cup maple syrup
• ½ cup pistachios, halved/crushed
• 100 g milk chocolate, broken into pieces

Preparation
Preheat the oven to 175°C.

Mix all of the ingredients together in a large bowl until homogenised. The dough should keep its shape when pressed together, otherwise you may have added too much syrup!

Form the dough into one 1″ thick log on a baking tray lined with baking paper, and bake for 15 minutes.

Remove from the oven and let cool completely (about an hour).

Cut into ½” thick slices, place on their side, and put back into a preheated oven for 15 minutes.

Allow to cool before decorating and serving. I covered the biscotti in the white chocolate/double cream glaze I made for the coconut brownies, but it didn’t look as nice as I hoped it would! I think pure, intense white chocolate would have been better, but we live and learn! 🙂

Honey, Lemon & Almond Cookies
Adapted from: Steak, and Sass

Ingredients
• 1 cup almond flour
• ½ cup coconut flour
• ½ tsp baking soda
• ¼ tsp salt
• zest of 1 lemon
• 8 tbsp lemon juice
• 1 tsp vanilla extract
• ½ cup maple syrup
• ½ cup honey
• ½ cup slivered almonds

Preparation
Preheat the oven to 175°C.

Mix all of the ingredients together in a large bowl until homogenised. Spread onto a baking tray (with large sides!) lined with baking paper, and bake for 15 minutes. Remove from the oven and let cool completely (about an hour).

Scoop the dough up, shape little balls of equal size, and press onto a baking tray lined with baking paper. Bake in a preheated oven for 15 minutes.

Let cool entirely before serving.

All baked in my lovely kitchen: 24.10.2013