Kung Fu Café
Since 2011

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.

Plymouth Half Marathon | Chocolate Sweet Potato Brownies/Cake with an Avocado Frosting

Yesterday was the day that myself and eight other CrossFit girls ran with a stretcher loaded with 50 kg, and ran the Plymouth Half Marathon in order to raise money for The Royal Marines Charitable Trust Fund.

We managed the whole thing in 2h 59m and 38s… sub-3 hours! Wohooo! Eight of the guys from CrossFit Plymouth also ran with a 70kg person on their stretcher, and completed it in 2h 36m and 50s. It was pretty cool that the guys could find someone to be on their stretcher… unfortunately, the person that we were going to carry couldn’t make it. So we carried a sandbag! It didn’t look as impressive because a lot of the crowd were saying “oh, what’s on the stretcher? Nothing.” It was pretty frustrating!

The weather was a little overcast, a little sunny at times, windy, and even a little rainy. It wasn’t as sunny as it was on Friday (we did a Hero WOD combo of DT and Murph… not fun!), and when we were training it was actually pretty hot running in the sun! So thankfully it wasn’t as sunny on the day, but I still managed to get tan lines on my legs!


The map of the route we ran, as recorded by my Garmin watch – thanks Ed!

We only did one training day with the stretcher and ran only half of what we were supposed to run. Not only that, but we didn’t even have all of our teammates on that day (think there were 6 of us girls). Oh, we did one other run with the stretcher in the pouring rain late in the evening in January sometime. We ran only a couple of km and realised how difficult it was going to be. That said, there were only 4 of us carrying the thing. Although it did feel really cool because it reminded me of the Xbox game Left 4 Dead I play with my bro (zombie apocalypse thing… standard).


The guys coming back to cheer us on for the last 800 m or so and over the finish line!

I personally made the big mistake of eating a few (*ahem*) jelly babies and drinking some Lucozade. At one water station they were handing them out and I missed the water. But instantly it made me feel sick (this was at mile 6, I believe) and felt that way for the rest of the run. I didn’t need any of the sugary stuff, and I wish I’d listened to my gut (no pun intended!). But when you have loads of people telling you that you need it for energy (i.e. websites, onlookers, other people), then you kind of start believing them. I wish I just had water for the whole thing!



But what was worse was my knees! I even said to everyone at mile 7 that this is loads easier than I thought it was going to be, to which they told me not to jinx the rest of the run! But by mile 9 or 10, my knees were in pain! I was really worried that it’d be my calves that would go (as I always complain about my calves on long runs), but I suppose the fact that we were running slowly and I was making an effort to strike on my heels first maybe meant my calves were protected? My knees became so painful and today, my hips are a little sore and my knees are rather bad. Although nowhere near as bad as I thought I was going to feel. I even feel so fine that I may go to CrossFit and hammer my shoulders tonight… There’s no rest for the wicked as we have DWF in less than 2 weeks… and I feel extremely underprepared…


There was PLENTY of this cake consumed, along with copious amounts of sushi and sake with my bro the evening after the race! Needless to say I’m very proud of myself, and proud of how we all pulled together and supported one another; that’s what the CrossFit community and friends are all about 🙂

We had quite a few supporters from CFP and others’ friends and family come out, which was really lovely. Thanks to those guys for coming out and shouting to us! 🙂

When I got home, I felt a little sick for a while, and wasn’t hungry at all. Still managed to eat loads of food in the evening though! My brother and I treated ourselves to some takeaway sushi (we’ve been saying for months that we need to do that!) and some warm sake. Then had some of these brownies in cake form for dessert! 🙂


I made these brownies on a very rainy Easter Sunday to share with my lovely family. The weather cleared by the evening so my dad, brother and I went for our usual walk. 🙂 I took some into work and those who tried them said they were surprised that there was no flour. Katie wants to recipe, hence why I’ve written it up! 🙂

I then made two brownies in the form of a cake. This was I could “treat” myself to dessert and control my portions every evening. So if I wanted to have a dessert, it would have to be a portion from the cake – nothing more! But having said that, within two days over half of it had gone between my brother and I… and that was us trying to be “conservative.”

I was going to decorate the cake with raspberries, as they’re so visually stunning, but I did so with the Oreo-crusted tart. So then I thought I’d decorate it with more frosting piped around the edges of the top, but then couldn’t be bothered to waste previous avocado frosting in my piping bag (as thare’s always loads leftover/stuck in the bag).

They’re similar to the sweet potato brownies I made for the CFP party, but different. And then basically covered in chocolate avocado pudding

This really is definitely one of my most favourite chocolate cakes, and with double cream it just tastes absolutely amazing. Really. It’s so moist, creamy, chocolate-y, yet sturdy enough to cut slices and look visually attractive. Just all the things that you could possibly want from a chocolate cake. I tried to catch the moistness and textures of the cake in my photos, so I hope I’ve managed to do that!

If you’d like to make the brownies, follow the recipe below. If you’d like to make it into a cake, simply double the recipe and then split the batter into 2 x 20 cm cake tins. 🙂

Chocolate Sweet Potato Brownies with a Chocolate Avocado Frosting
Not Quite Nigella, Eat Drink Paleo, PaleOMG, and Kung Fu Café
Makes 20-25 squares

Ingredients
For the brownies:
• 800-900g raw sweet potato
• 4 x eggs
• ⅔ cup honey or maple syrup
• ½ cup coconut oil, melted
• ⅔ cup dark chocolate when solid, then melted
• 6 tbsp coconut flour
• 2 tsp vanilla extract
• 3 tbsp chia seeds
• 4 tbsp cocoa powder, sifted
• 1 heaped tbsp baking powder, sifted
• ½ tbsp baking soda, sifted
• ½ tsp mixed spice/allspice
• pinch of salt

For the frosting:
• flesh of 3 ripe avocadoes
• 4 tbsp honey or maple syrup
• 4 tbsp of cocoa powder, sifted

Preparation
Preheat the oven to 175°C. Pop the sweet potatoes in for maybe 1.5 hours until the middles are soft. Take out and leave on the side until cool enough to handle. Scoop out the insides of the sweet potato (reserve the skins for sweet potato skin pizzas!), and place in a large bowl. Add all of the other ingredients and homogenise well. Pour into a 20 x 20 cm silicon baking mould (or a greased tin!), and pop back into the oven for 45-50 minutes. When the time is up, turn the oven off and leave the brownies in the oven for about 15 minutes. Take out and leave to cool on the side.

To make the frosting, blend the avocadoes, honey and cocoa powder in a food processor until smooth. Add more honey and/or cocoa powder until the desired taste has been reached.

Brownies made: 20.04.2014 (Easter Sunday).
Cake made: 24.04.2014.

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

Gratefulness | A Degustation of Paleo Delights (long and reflective post alert!)

Menu du jour:

1. Mashed butternut squash with coconut and macadamia nuts
2. Pork, apple and sweet potato meatloaf
3. Cauliflower risotto
4. Green breakfast smoothie

This week’s been a funny week!

For me, it started on a low, and ended on a high!

I’m not sure why exactly, but on Monday and Tuesday I felt really insecure in myself, rather upset and couldn’t stop thinking about certain “issues.” I’m worrying about quite a bit, going to Frankfurt for a few days next weekend, getting back into OU Spanish when I get back (can I keep up with the workload? Or rather, can I actually achieve the grades I want to achieve?), not being able to cook for a while due to other commitments, worried about people’s impressions and opinions of me, lots of emotions, etc. But thanks to my lovely mother I was able to see it through and by Wednesday I was back to my normal self again. 🙂

On a more positive note, I was picked for a team to compete in The Tribal Clash 2014! I briefly wrote about the competition that took place this year, and it was an amazing experience! A LOT of teams applied for it in 2014, including from various other countries, too, such as the Portugal, Norway, Finland, United Arab Emirates (UAE), Spain, Poland and the USA. And Josh picked me to be in his team! Along with Kim (we were teammates last year, too!) and Thom! There were 144 team slots, and 607 applicants (I assume the applicants were individual people who had a team in mind they wanted to put together, so I suppose that’s a potential 607 teams registering their interest!)!

However, as it turns out, after all of the places were allotted, those teams that won that ballot had to claim their place before a certain date (yes, it’s only October and we have to commit to an event that’s taking place in August). Of course, a lot of teams didn’t claim their place (which I think is understandable, because if there are people who need to come in from abroad of across country, they don’t know if they can commit to the money to get there and stay, and even local people; who knows if they can have that time of guaranteed? Who knows what’ll happen!). So as a result, there was a “smash and grab” event, in which at midday on a certain day, the applicants could log online and claim the places that successful ballot winners failed to claim. As a result, there are a total of 7 teams not from CFP (there were only 2 before!)!

I’m really excited for it, and honoured that I was chosen by a very strong crew to be part of their team, although I am very nervous about letting them down on the day. The thing is though, they’re all lovely people and I feel comfortable around them, so even if I did let them down, I don’t think they’d say it (I don’t know if that makes me more nervous or not!). But either way, it’s 10 months away… that’s 10 months to prepare!

This week in uni/at work has been… productive, but at the same time, not so much. I’ve had very productive mornings, so I’ve been doing about 5 hours of productive work each day this week (except for Friday, which was very productive, but I’m going in on Sunday to make up for slack time this week!). But for some reason, in the afternoons, I found it extremely difficult to concentrate.

This week has really brought up the lesson, again, that life is all about what you think!

I keep on learning this, over and over again. So why do I sometimes make myself dwell and focus on the little “what if’s” and make what other people may think of me a priority in my life, rather than concentrating on right now?

Nobody knows what’s around the corner. And I’m not talking about major life events or disasters. I’m talking about little everyday occurrences. Every day, every week, every month, I’m pleasantly surprised by people’s kindness, nice comments, invitations to places, etc. I try to enjoy it in the moment, but I also try not to let it get to my ego (i.e. I should be just as happy even if no one appreciated how hard I worked to achieve this, or if no one invited me out anywhere this weekend, or if I didn’t get any attention from that person today, etc.). But then I also know that bad things will happen, too. Again, I’m not talking about disasters that are life-changing here, I’m just talking about little things, such as someone making a sarcastic remark and hurting you, someone using you and talking to you only when they feel like it, not being as productive as you would have liked, or achieving a result that you wanted, etc.

But I know now, through experience, that life’s always going to be cycling between the two, and as a result, you get times in life when you feel really high on just experiencing the everyday, and then you get times in life where, although nothing has changed, you feel really low. This can happen within such a short space of time that it feels as though an alien has invaded my brain when it does and I’m no longer my true self!

But knowing isn’t enough. Application is the key! I feel as though I know enough on how to survive in a happy-for-the-most-part-manner in life. I feel as though I’m knowledgeable enough to guide myself and give myself the advice I need to overcome everyday insecurities. But then why don’t I listen to myself? “Lessons in life will be repeated until they are truly learned.” Well, of course they will be, because you’ll always be falling for the same traps until you learn to overcome them. But in a way, that’s the beauty of it; life always presents you with an opportunity to better yourself and to overcome something that previously held you back. And if you don’t succeed, then life will present you with countless opportunity to succeed again, and again, and again. But life will never not present you anything that you find uncomfortable or difficult to deal with, because then you’d never develop and grow as a person, and then, in my opinion, life just wouldn’t be interesting or worthwhile.

It’s like eating for health and losing weight. If someone wants to lose weight, they (as most people I know) get so obsessed about food, being around it, restricting it, planning every calorie, etc… but then when they’re offered some chocolate, for example, they eat it! But it isn’t aligned with their plans, so why do they eat it? Well, some people would blame the other person for offering them chocolate. They try to control the outside. To be honest, no one is ever going to be in a situation where they’re never offered anything that’s full of calories. I went to a buffet meal the other night and had this plate of dessert (I’m quite ashamed!); but my point is, is that no one made me eat it. I put the food on the plate, I ate it, and I have to suffer the consequences (sugar rush, sugar crash, calories, etc.). I could blame the food for being so tasty and looking so delectable. Or I could have attempted to control the situation by not going to a buffet restaurant. Or I could see it as a chance to improve myself. I could have had maybe only a little bit of each, or chosen one thing, etc. In other words, life will always give me a chance to improve myself and enhance and strengthen every lesson I’ve learnt. Once I’ve truly learnt it, then it will seem as though life no longer throws it at me.

When I’m in that period where I’m in my own bubble, life couldn’t be any better. That’s not to say that people still don’t influence me or that I don’t care, but it’s to say that I’m just happy with what is, and I just absorb myself in the moment and focus on what’s to be done at hand, without referring to possible future outcomes or dwelling on the past.

This is why I love this food blog; it’s so cathartic, spiritually renewing my, ego isn’t involved, and I can explore my creative side in a relaxed manner by carefully selecting what dish to construct and how the flavours will complement one another, purposefully preparing it and cooking it with love, and how to photograph it by bringing out the colours and right angles (that’s another reason as to why I love to eat paleo; the food is just so colourful!).

Sometimes, I look through recipes online and admire the photography of others and wonder how they created such a magnificent image. I look at things in their photos such as the colours, the props, the composition, the light source, how harsh the shadows are and how that contributes to the appearance of the texture of the food, etc. I ask myself: what can I do in my place to improve my own photography making use of the light source and location that I have? Should I play with aperture or shutter speed settings next time? How can I get better photos with less light, or should I consider buying a halogen lamp? What should I play around with next time? What can I create that my family would enjoy? I think it’s obviously worked, because the improvement I’ve seen in my own photography has been phenomenal! I can’t even explain to you what exactly I did to improve it, but it was asking myself these questions, being analytical, and developing a sense of intuition and experience to judge situations. Of course struggle with more things than others; some dishes are just easier to photograph than others, and sometimes the light one day is perfect, while another day it’s too harsh or not enough. But just looking back at the first few pictures I took with my camera, I’ve come a long way, and I can’t wait to go even further!

It’s doing things like this, such as contributing/maintaining a food blog, that lead to a higher path in life. When you’re so utterly absorbed in what you do, it’s so unexplainably enjoyable and there’s so much satisfaction to be found in any activity. It just brings you limitless happiness. And I get this bubbling passion and enthusiasm for everything. That’s when life is truly worth living.

That’s why I like doing a PhD; it’s a 3-4 year project that you work on, after which you become an “expert” in your field. On those days when I really get into my project, it’s incredible. Take a meeting I had this week, for instance: we discussed the use of electrolytes in a solution of adsorbent and adsorbate, and how a more concentrated solution of electrolyte will compress the double layer on the adsorbent, thereby possibly enhancing the adsorption of the adsorbate, but more electrolyte will screen any electrostatic repulsions. So how do we calculate the Debye length under my given conditions? It got really more indepth than that, and it was interesting. The satisfaction I get after discussions like that is incredible. I feel as though what I’ve been working towards is finally being realised. When you solve a problem, immerse yourself in such analytical thinking and go about investigating what happens when this changes that, etc., it’s just so amazing. However, it does take a lot of mental effort. And a lot of times, there are those days when you apply effort, effort, effort, but nothing comes to fruition for days, weeks, months… it’s about pushing through. Just like a WOD. Get that last rep done, get that last experiment done, and when you finally see the end, the buzz, the adrenaline, the amazement at what you can achieve becomes apparent!

Anyway, my point is, is that when you throw yourself into things, the rest of life falls into place. In my most insecure times, I feel as though I’m waiting for the next good thing to happen (i.e. I spoke with this person the other day and worried that they don’t like me, so when they next contact me I’ll be happy), or going over in my head how bad an impression I give to other people or how they think this or me, etc.

But yes, life is all about human relations, I believe, for the most part at least. But at the same time, at the end of life, it’s all about what you thought about the most. What occupied your mind throughout your life? Was it focussing on how this wasn’t right, how that person may not have liked me or didn’t invite me to this (or even if you were invited, who cares?! Why place so much emphasis on it?!), or was it focussing on all of the beauty there is in life?

That’s why I’m a very keen advocate of finding hobbies, and lots of them (well, that’s another blog post in itself! But my mum always tells me that life is about sacrifice. There are so many things in life I would love to do but not enough time and mental energy to do so all at once, so sometimes some things have to give and sacrifices have to be made if you want to achieve what you want. And she also advocates simplicity; i.e. simplify your life and do as few things as possible as well as you can. And again, she also talks about balance; life is all about balance! So finding the right amount of hobbies to keep you interested in each, or if you dwindle in one area, then you have other areas/hobbies to pick you up, but picking few enough so that you can really get the best and put your mental energies 100% into each without spreading yourself too thinly).

Just doing something as simple as appreciating other’s food blog posts and photos, to cooking, serving my family and photographing (or trying to!), makes me appreciate how beautiful life is. We take these things that grow out of the earth, apply heat and other spices in various ways and we have a meal that every human enjoys the eating experience. Isn’t it amazing? And the camera itself; what a fantastic contraption! Life is full of amazement every day and it’s up to us to see it for what it is and how physicists and inventors were able to think in such abstract and creative ways to manipulate the laws of the universe to do something at will. Incredible!

Gratefulness is the key to living a fulfilled life! I have to say, that when I’m feeling blue, it’s usually because I’m taking for granted what I do have going for me and focussing on the negatives. Actually, I’m not even focusing on the negatives (as there really are none!), but on the potential perceived negative, that isn’t even really that big a deal anyway, and I know isn’t logical thinking either. But that’s what insecurities are.

However, it’s part of the human condition, which to some may be an affliction, but to me, even in my down times, I remind myself that this is my once chance, and I feel so honoured that I get to experience it and that so far everything has turned out perfectly, and it always will (there’s a little bit of Susan Jeffers’ life teachings and sentiments right there in that sentence!).

Anyway, onto the food – enough spirituality for the week! I could type forever about this stuff but it’s always incoherent and just a stream of consciousness! I wish I had more time to edit these blog posts to make a lovely accompaniment to the photos, but this’ll have to do for now! 🙂

As you can see, the other week I decided to whip up a fair few different things as I just couldn’t decide which one to make. The meal we had was roast pork with crackling, meatloaf, cauliflower risotto, mashed squash with apple, coconut and macadamia nuts and steamed broccoli and sprouts (I steamed enough broccoli and sprouts for the first few days of the following week to take to uni/work in lunches!).

We also had cauliflower rice with this lamb’s liver I cooked in tomato sauce. It was beautiful! There was just enough sauce to coat the liver, and the cauliflower was moist, as were the vegetables. I actually take a preference to meals that aren’t caked in sauces. Sometimes it’s nice to have a roast dinner covered in homemade gravy, but for the meal you can see that had the meatloaf and butternut squash – no sauce was needed! I drizzled some pork juice over the top of the dish, but I didn’t want to smother the colours and flavours in a generic gravy. It really wasn’t needed as each element of the meal could have been eaten alone.

I would love to cook the cauliflower in coconut milk, too! In these photos, I cooked it in water and a bit of dried sage – nothing else! I think coconut milk would have made it creamier and thicker, which may have been a bit too much here, with everything else, but if it’s the main element of your dish, then it’d be great! I’m definitely going to try that sometime. 🙂

The meatloaf was also incredible; this is by far my favourite meatloaf recipe ever. I’ve made it about twice before, and it was always ok (just minced meat moulded into a load shape…), but this was something else! Each bite was just a little bomb of flavour in your mouth, and I think fresh apple diced and thrown into the mix would have gone really well with the rest of the flavours. But we ate the load straight from the oven, and so it crumbled easily. It’s only when it’s cool does it keep its shape and then you can cut it (as with cakes). My brother and I had it in lunched for uni the following week. 🙂

Saturday’s advanced WOD @ CFP:
In any order, in pairs
a) Row 1600 metres
b) 30 snatch anyhow 70kg\45kg
c) 20 rope climbs
d) 14-12-10-8-6
HSPUs
C2B pull ups
One starts on HSPU, one starts on C2B, both complete 14 then swap and complete 14. Continue down the sequence until they are finished.

I did this with an awesome partner and she’s really strong! Power snatching 45k like it’s nothing! I really struggle with power snatching at anything more than 40k, and I know I bleed a lot of energy from my hips and don’t extent. I’ll have to practice tomorrow in the open session. I was full snatching 45kg, but struggling today! It’s funny because last time I was snatching I hang snatched 45kg three-times in a row and did a 47.5kg hang snatch, and that was easy – and right at the end of a workout, too (so I felt really warmed up). Maybe it’s because I’m a little sleep-deprived from the week and under the weather (I did get almost 11 hours of sleep last night and really needed it considering how little I’ve had during the week!), but I was surprised that I nearly had an accident full snatching that bar. I didn’t pull it high enough, got under it and it fell on the back of my neck and starting pushing me forward. Lucky I just sort of pushed it back, but it could have been serious.

I never really did get into this morning’s workout, but I think that demonstrates how serious lifting things and doing skilled movements (even doing stuff like HSPUs, rope climbs, etc.) can be when they go wrong, and so never ever do something like that hardheartedly! Never have I had anything happen to me that could have been that potentially serious!

But I really struggled this morning with those snatches! I put the weight down to 40k and I can power snatch it ok (I know I don’t extend my hips enough and bleed lots of energy from them – gotta work on that!), but I can work at 40k doing hang snatched really easily. As soon as it’s 45k, I get scared and think I need to work more at that weight to get more confident and stable.

Here’s a video of some snatch practice from this week! It’s a bit wobbly at the bottom, but I think I know why (thanks to paying attention to what coaches say in class, reading, and help from others, of course!). It’s supposedly my “1RM” from a while ago, but I just need to practice at this weight now to get comfy and confident with it, too! 🙂



Mashed Butternut Squash with Coconut and Macadamia Nuts
Adapted from: Coffee and Quinoa and The Healthy Foodie
Serves 4-6

Ingredients
• 1 butternut squash
• 3 x apples
• ¼ cup (60ml) coconut milk
• ~50-100g toasted coconut
• ~50g macadamia nuts, halved or crushed
• 1 tbsp maple syrup
• splash of lemon juice

Preparation
Halve the butternut squash, and put in the oven with the whole apples for 1h 30m at 160°C, or until the apples are bursting with their juices and the squash is soft when a knife is pushed all the way through.

When cooled, scoop out the flesh of the squash and put into a saucepan. Remove the core, seeds and stems from the apples (this can get messy!) and put in with the squash. Mash using a potato masher, and homogenise thoroughly.

At this point, you can sauté onions and garlic in butter or coconut oil, and add those to the butternut squash and apple mix.

Add the coconut milk, toasted coconut, crushed macadamia nuts, maple syrup and lemon juice, and homogenise well.

Gently heat over the hob until warmed/heated through. Serve immediately and enjoy.

Pork, apple and Sweet Potato Meatloaf
Adapted from: Paleo OMG
Serves 8-10

Ingredients
• 1.5 kg of pork mince
• 6 x small sweet potatoes
• 2 x apples, cut into small chunks
• 1 tsp garlic, minced
• 2 x small white/yellow onions, diced
• 6 x rashers of smoked bacon, chopped into lardon-sized pieces
• 1 cup of almond flour/ground almonds
• 2 x eggs, beaten
• 1 cup mixed dried fruit/raisins
• ½ tbsp cinnamon
• hard-boiled eggs

Preparation
Put the sweet potatoes in the oven for 1h 30m at 160°C, or until they are is soft when a knife is pushed all the way through. Let cool.

Put the bacon, garlic and onions in a non-stick frying pan. Turn the heat on low until the juices are released from the bacon. Sauté the garlic and onions until the onions are translucent and the bacon is cooked al gusto/to your liking. Add these ingredients to a large mixing bowl.

When the sweet potatoes are cool, cut the ends off of the sweet potatoes, cut into rough pieces, and add to the large mixing bowl, along with the apple chunks, ground almonds, eggs, raisins and cinnamon. Homogenise well.

Rinse/wash the mince, and add to the large mixing bowl. Use your hands to really mix everything well. Press around the hard-boiled eggs that you have and then press everything into a non-stick/buttered/silicon/lined with non-stick baking paper baking tin (I love silicon moulds!). Mine was a square 20 x 20 cm silicon mould.

Bake for ~2h minutes in a preheated oven at 175°C.

Cauliflower Risotto
Adapted from: page 172 of Paleo Comfort Foods
Serves 4-6

Ingredients
• 1 x cauliflower
• ¼ tsp black pepper
• 2 x cloves garlic, minced

Preparation
Steam the cauliflower until tender. Put into a bowl along with any seasonings (herbs, spices, sauces, etc.), and mash using a potato masher until the texture resembles rice. Serve immediately, or if preparing in advance or wanting more flavour, reheat later over the hob with a little bit of water, stock or coconut milk for creaminess.

Green Breakfast Smoothie
Adapted from: About.com
Serves 4-6

Ingredients
• 3 cup of filtered water
• 1 handful kale leaves
• carrot tops from a bunch of carrots
• 1 apple, cored and cut into chunks
• splash of lemon juice
• 2 kiwis, peeled and roughly chopped
• 1 ¼“ slice of ginger

Preparation
Blend the kale and carrot tops with two cups of water. Press through a sieve and put the resulting juice in a large glass storage bottle. Blend the rest of the ingredients, and incorporate into the juice. Shake/mix/homogenise, chill, enjoy. 🙂

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

Sweet Potato Pie | Sophie’s Leaving WOD

Blog post: here!

What a brilliant week I’ve had!

What have I done to make the week so brilliant? Well, nothing. Just eaten, Crossfit-ed (yes, it’s a verb now) and studied, but it’s been pretty enjoyable! I guess that’s the sign of a life worth living; just enjoying the simplicity of simple things and appreciating the chances to grow everything in life has to offer.



Photo: Sophie’s leaving WOD 🙁

The Weather is still muggy but not as hot and sunny as the previous week, but I suppose it’s a good reason to study! Maybe the sun will come back next week or the week after 🙂 I’m just glad I’m at home here, enjoying the location, my family and my situation 🙂

The photo above is from Friday evening, where a group of people got together and did a massive group workout as Sophie’s leaving WOD, full of some of her favourite elements, like rope climbs, prowler pushes and chest to bar! The evening was really sunny and the brownies were flowing! It’s such a shame Sophie’s leaving, as I feel as though she made me stronger; without her I would be sticking to easy weights and not pushing myself as much! Hopefully we’ll meet again at some point in life!

The WOD, however, was really fun! It involed 7 stations in the following order:
1. burpees
2. rope climbs
3. chest to bar pull ups
4. handstand push ups
5. prowler push
6. GHD sit ups
7. double unders

There were two teams; one of seven people, the other of eight. Everyone would start doing the burpees. Then after 30 seconds, one member from each team would run 200m and start at the second station. As soon as that person got back from the run, another person from the burpee station would run and join the rope climbers. This would continue until everyone was working on the rope climbs (note that the burpees was the only station where everyone was working all at once; the rest of the stations everyone could only work one at a time).

As soon as everyone had moved onto the next station, the runs would start again in order to move everyone onto the next station. The order of the people could change, so you can choose your strongest person on a particular movement to stay on something they’re good at or move on ahead to their specialist movement. For me, it was the rope climbs!

The score was the total reps combined, and then divided by the number of people in the team. Of course, we added everyone’s burpees up and the team’s total rope climbs, pull ups and other individual movements separately so we could compare the teams. The WOD was really good fun! Great atmosphere, and everyone was always busy! It sounds as though you may not have had much involvement in the WOD because of the large teams, but there was always someone moving, doing something, getting involved, etc. The warmth as well meant that everyone finished sweaty!



Photo: 1. This truly was a great breakfast! Crunchy leaves with fried chorizo, bell pepper, onions and garlic in the chorizo oils with herbs de Provence, tomatoes, feta cheese, pecans, sweetcorn, olives, flaked coconut, ginger, chili, and a fried egg 🙂
2 + 3. Making a breakfast of eggs, adzuki baens, pea shoots and fried onions, garlic, chorizo, apple and tomatoes with herbs de Provence 🙂

This week, I’ve also had salads for breakfast or nothing. I think because I have tea, which has milk in it, makes me not hungry in the morning. But then to be honest, I’m always ready to eat. I’m rarely hungry! I think I could eat one modest portion of food a day and that would last me. However, I don’t. Why don’t I? Because I love food! It’s too good to turn down two other opportunities to eat!

Anyway, the breakfast salad pictured really was amazing. I could have that for dinner or supper or lunch! But sometimes, it’s nice to switch things up, so I also had different breakfasts, too. The other pictures show adzuki beans that Tim and I heated (or, well I did, as I cooked it!) with pea shoots, eggs fried on both sides, and fried chorizo, apple, tomatoes, onions, garlic and herbs. We also had one with heated “three bean salad” (cannellini, flageolet and adzuki beans) and spinach instead of pea shoots. They offered different tastes but was equally as delicious. And, the chorizo is a very oily meat, and so when you fry it a little, the oils come out and you can use that instead of adding extra oil!

I think it’s important to eat well when studying. People often complain of their lack of energy and sleepiness in the afternoon, but I don’t tend to get that (unless I haven’t had much sleep for a couple of nights!), which is why I think it’s important not to eat things that give you crashes such as refined wheat, sugars and processed foods. This is why I spend time preparing fresh food. And it’s also a nice release from work; it’s a break, it’s art, it’s creative and it’s a hobby. Taking photos is also a hobby of mine, too, because it’s something I’ve seen improve since I started, and I hope to continue to improve. I like combining my passion for cooking and capturing my work. It can be time consuming, but sometimes it’s worth it.

Usually, when I have a period of time when I don’t need to be in the lab (i.e. at home reading books and publications and writing up reports, etc.), I get up early, do a couple of hours revision, make breakfast or prepare dinner, do a few more hours, have lunch/dinner, do a few more hours of work then head off to Crossfit. It breaks up the day nicely as I find it really difficult to sit in the office or just in a chair for several hours straight. Yes, because I can’t sit still for that long; I get restless and I know it’s bad for my body (I get really stiff; it’s as though my body is telling me to move), and I just can’t focus for that long.

The other day I made a sweet potato pie as my break. I made the crust during one longer break, and the filling during another. It’s really cathartic and refreshing to make new things and discover new taste combinations. But sometimes I just have to be aware to not spent too much time on my hobbies and to really get to work! Discipline is required being a student, even though everyone “jokes” about how easy we have it!



Photo: Sweet potato pie with (not homemade) cherry ice cream:)

I am grateful for my life; I don’t know many other people who can walk to work in 10 minutes, and who have control over their own hours. As long as the work gets done, I can work whenever! I’m so grateful for that! It does require a lot of discipline, but I’m sure it will just send my discipline levels to new heights!

Anyway, as I was saying, I made sweet potato pie the other day! I’m really pleased with how this turned out! I’m proud of the photos I managed to luckily snap, but also the taste of the pie is great as well!



Photo: Sweet potato pie with (not homemade) cherry ice cream:)

The pie is with Tesco Cherrylicious Ice Cream, which is absolutely delicious. It’s once of those ice creams that are soft even after you’ve just taken it out of the freezer. And the taste went so well with the pie! Cream is nice, too, but I preferred ice cream.

This pie is so easy to make! I used a silicon cake mould as they’re easy to clean and really prevent the bases of cakes and things from being stuck to the sides of the mould. I think I’ll never not cook with silicon again! The pie can also be eaten hot or cold. When it’s hot, it’s almost like a quiche. We had it hot/warm when I first baked it with salad as a supper. It had a very savoury taste, especially because I omitted the 1 cup of sugar in the recipe whatsoever. I thought that if it really did need sweetening (i.e. when eaten as a dessert), we could use honey.

After it’s been in the fridge for a night it’s delicious as a cold snack or dessert… I thoroughly recommend double cream or ice cream! The flavour of that cherry ice cream combined with the slightly chocolate base and savoury sweet potato is absolutely delicious!

It’s getting late now, so I think I’ll wrap things up here. I wanted to talk about how my mind plays tricks on me with WODS and compare my Cindy performance on Thursday (which I was really pleased with!) to my performance at the advanced WOD today. The OHS were heavy but I had done WODs like that before with those weights. But for some reason I was extremely negative. After the first round, I really could have cried and just stopped, but I could let my partner Maz down! We scaled the WOD and took 5kg off, but it still didn’t make me any less nervous. It was the last round that I did better than I had all WOD (even though I should have been more tired), because the guys who had finished were telling me not to cry and to just carry on. Without them I probably would have done about 10 of the 30 OHS and Maz would have soldiered on with the rest!

I’ll have to post a link to the Cindy blog post later! 🙂
[Edit: here‘s the blog post!]

Saturday’s WODs

Advanced WOD:
“Naughty Nancy”
In pairs, complete 5 x rounds for time of:
750m run
30 OHS 65/45 kg

Group WOD:
In groups of 4, one person working at each station.
4 x 6 minute rounds of (with 3 minutes rest in between):
200m run (as soon as the team member gets back from the run, all members rotate stations)
Kettle bell swings 20/16 kg
Burpee box jumps 20″
Strict pull ups

Score = total reps (not including the 200m runs).

Sweet Potato Pie
Crust adapted from: Healthful Pursuit, and filling adapted from All Recipes
Serves 8

Ingredients
For the chocolate crust:
• ¼ cup flax seed
• ¾ rolled oats
• ½ cup mixed dried fruit (raisins, cranberries, blueberries, etc.)
• ¼ good quality, 100% cocoa powder
• 1 tsp vanilla essence

For the filling:
• 1 large sweet potato (450 g)
• ¼ cup softened unsalted butter (~85 g) (optional)
• ½ cup (coconut) milk (175 ml)
• 2 x eggs
• 1 tsp ground nutmeg
• 1 tsp ground cinnamon
• 1 tsp vanilla essence

Preparation
For the crust:
Soak the dried fruit in ½ cup water for 40 minutes. An alternative would be ½ cup of orange juice. Put the oats in a blender and blend so it’s almost like a fine flour. Blend the dried fruit until they’re a paste.

Add all of the ingredients together and mix until homogenised, then press into a 20 cm diameter silicon cake mould so that it forms a pie case.

For the filling:
Put the sweet potato in the oven at 175°C for about 45 minutes; until it a knife inserts easily into the middle of the potato. When it’s done, take it out of the oven, break it apart and leave it to cool.

Scoop out the inside of the sweet potato, pop it in a mixing bowl and mash it with a fork. The add the rest of the ingredients and mix well. You can choose to blend it for a smoother middle, but it’s not necessary. 🙂

Add the filling into the pie crust, decorate with pecan nuts, a handful of flaked toasted coconut and a sprinkling of cinnamon, then pop into the oven and bake at 175°C for 55 minutes.

Eat hot with salad for a lovely supper; this way it’s almost like a quiche!

Or eat cold (i.e. from the fridge) with double cream or ice cream for a delicious dessert! Add honey if you desire.

Baked: 27.07.2013, just before Sophie’s leaving WOD!

Bacon, Mushroom and Mango Beef Liver

Hello everybody! What a fantastic weekend I’ve had, full of good people, good food and beautiful weather 🙂 Please head on over the my rambling blog for today’s post!

Also, sorry for the bad photo; it was rushed because we just wanted to eat! I also think that changing the water to tinned tomatoes would change the sauce, add a different dimension to it but still be quite tasty 🙂

Next week = Lido time!

Bacon, Mushroom and Mango Beef Liver
Adapted from: The Healthy Foodie
Serves 4

Ingredients
• 500 g of beef liver, sliced
• 2 tbsp cacao powder
• ½ tsp cinnamon
• ¼ tsp garam masala
• 1 tbsp fine coconut flour
• 100 g lardons
• 1 large onion, sliced into rings or diced
• 2 x cloves of garlic, diced
• 60 g dried mango
• a handful of mixed dried fruit (I used raisins, golden raisins and cranberries)
• 100 g mushrooms, sliced
• Herbs de Provence
• 500 ml water
• 2 tbsp balsamic vinegar
• Sweet potatoes
• Something green (i.e. cabbage, broccoli, spinach, kale…)

Preparation
Pop the sweet potatoes on a baking tray and put into the oven for 1.5 hours at 160°C.

In the meantime, add the cacao poweder, coconut flour, garam masala and cinnamon into a bowl and mix.

In a large saucepan, add the lardons and fry until the oils start to come out. Add the mushrooms, onion, garlic, herbs, mango and dried fruit and fry until the onions are soft and caramelised. Remove from the pan into a bowl, and set aside.

Now pop the vegetables on in the steamer (should take about 20 minutes, but that depends on what vegetables you have!).

If there is no more oil left in the pan, add a little more (butter, or oil!), and then wash the liver, dredge it in the coconut flour mixture and fry on each side for about a minute. If you need to do this in batches, just add the browned liver to the lardon/bacon mixture that’s set aside.

Once all the liver in browned, add everything back into the pan with the water and vinegar. Bring to the boil, then turn the heat down to a simmer. It should be ready in about 5-10 minutes. 🙂

Devoured on the balcony with my bro: 21.07.2013

Pork Medallions with Apple, Onion and Sweet Potato Mash

The lighting for the photos today was brilliant! It was a super bright day and I think the first bank holiday this year where the weather’s been glorious! 🙂 The photos you can see without vegetables and sauce are cold! I prepared this meal in the morning before going to Crossfit, and when I returned, everything was cold so I took a photo of it without having to worry about people around the table waiting to eat and the hot food steaming up the camera lens.

This pork is apparently outdoor reared British pork, so it was probably the quality of the meat rather than my method of cooking it, but this was definitely a tasty meal; unique with the sweet potato mash, and the gravy was definitely the most delicious yet simplest gravy I’ve ever made. Sure, I’ve made gravies and nice sauces before, but they usually involve alcohol and lots of flour to cornflour, but tasted lovely and thickened up really nicely as well. I’ll definitely be using this sauce recipe again!

We also would have had more veg (I do like a huge pile of broccoli), but I didn’t make enough unfortunately. Usually, I cook way more veg than is needed, so I thought I’d reduce it a little – but there wasn’t quite enough (for our liking, at least!). So we ended up having more mash; paleo comfort food at its finest! It just means that Tim and I will have less tomorrow. But oh well. 🙂

And, we’ve saved the sweet potato skins to have as a meal with salad at some point next week. We’ll top them with cheese, bacon, garlic, onion, sweetcorn and chili! Mmmmmmm.

Anywho, blog entry for the day is here.

Pork Medallions with Apple, Onion and Sweet Potato Mash
Sauce adapted from: Appetite for China
Serves 4

Ingredients
For the sauce and medallions:
• 6 x pork medallions
• 1-2 tbsp butter
• 1 tsp cornstarch (not paleo, I know! But it’s only a little. Maybe you can omit it?)
• 250 ml (1 cup) smooth orange juice (or apple juice)
• 2-4 tbsp dried fruit (I used dried blueberries and cherries; cranberries would also work well)
• 250 ml (1 cup) vegetable (or chicken) stock
• 2 tbsp ground ginger
• 2 tbsp dark soy sauce

For the mash:
• Enough sweet potatoes for your guests
• 2-3 small apples (this will depend on your own tastes)
• 2 medium onions, sliced into rings

Vegetables:
• Green veg to add colour: we had broccoli and pak choy. Other options could be kale, greens, cabbage, beans, peas, etc.

Preparation
The night before:
Ideally, you would want to soak the dried fruit in the orange juice. This means they’ll be plump and juicy. This isn’t mandatory, but simply a little extra. I do think it does make a difference; when I made my favourite carrot cake recipe, my mum actually noticed that I had done something to the dried fruit, as she said that the flavour burst in her mouth when she bit into one! 🙂

For the mash and medallions:
Turn the oven to 175°C and put the sweet potatoes in. No need to add any oil, etc. Bake them for about 2 hours. Then 30-45 minutes before the sweet potatoes are due to be taken out, put the apples in with them.

In the meantime, put about 1 tbsp butter into a large non-stick saucepan and sear the pork medallions for about 1-2 minutes on each side, until they start to brown. You will probably have to heat the butter until it’s almost started browning itself before putting in the medallions.

Once they’ve been seared, pop the medallions on a baking tray lined with non-stick baking paper.

In the saucepan, add in the onions and sautée on a low heat until they sweat and then caramelise. Leave them to cool, ready to be mashed with the potatoes and apples, then reheated.

When the sweet potatoes and apples are cooked (poke to the centre of the apples and sweet potatoes to determien if they’re done), put them on a wire cooling rack or wooden chopping board to cool before scooping out the sweet potato flesh and putting it in the saucepan with the onions. Cut the apples into pieces, throwing away the core and seeds, but leaving the skin on. Make sure everything is cool before doing this though. Save the sweet potato skins for snacks! 🙂 Mash everything together, and reheat thoroughly over the hob before serving.

Pop the medallions into the oven about 15 minutes before serving (make sure they’re not pink inside). You can add the pork juices in with the gravy.

For the sauce:
In a saucepan, add all of the ingredients listed. Bring to a boil, and then simmer until everything has reduced by about half, which should be about 5 minutes. Bring back to the boil just before serving.

For the vegetables:
Don’t forget to steam the broccoli for about 15-20 minutes before serving, and add the pak choy abuot 4 minutes before the broccoli is finished. However, you can have whatever veg you want and can cook it anyway you like! 🙂

Eaten around the table in Plymouth with the best people in my life: 25.05.2013