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.

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

Tribal Clash 2014 | Rich Chocolate and Peanut Butter Fudge (Vegan)



Well, I have an announcement… this is my first post using a Mac! *Sorry that the announcement was pretty lame…* But I’ve managed to get the hang of a Mac preeeeetty quickly already! 🙂

At the moment I’m still preferring Windows… but I don’t know if that’s because I’m still getting used to the Mac’s shortcuts. Although, there are some things I do prefer about Microsoft (such as their Office package), I do love the speed of the Mac and some of their functions. But I quite like being up-to-date with some of the leading brands… I’m usually quite slow with this sort of stuff, as it was just last year I got a smartphone (which is Android!), but I’m going to try and make more of an effort to stay in the know! 🙂

Oh, and did I mention how lightweight my little MacBook Air is compared to my previous laptop (which was 4.5 years old and still functioning as well as it was on the first day I received it!), and combined with its battery life (my old laptop has about a 40-minute battery life) will definitely make travelling to Manchester and back a little nicer, knowing that I can do some work or reply to emails whilst waiting int he airport and actually at the conference. I’m rather nervous, as I’ll be presenting at Particulate Systems Analysis 2014, and also a poster presentation at 12th UK Particle Technology Forum 2014. Next week my colleagues are going to listen to me and I’m actually quite nervous for that! I hope it goes well. 🙂

Anyway, this post was done rather hastily because quite a few people have PMed me on Facebook asking for the recipe to this fudge; out of all of the food photos I posted, I didn’t think this one would get quite so much attention, but it did! So I decided to put together a quick blog post; besides, it’s about time I updated!



I’d love to write about some of the recent trips I’ve been lucky enough to have this summer to Paris, Santiago de Compostela, and Provence, but that’ll have to wait until I have more time to go through all of my photos and reminiscence fondly about these experiences, unfortunately. However, I will speak of this year’s Tribal Clash (here’s a link to last year’s event!); it happened just last weekend, and the weather for it was once again beautiful! It was one of the best events of the year for me, and I had such an awesome team (same bunch that I competed with last year!). I actually had post-holiday blues after the event! Thanks to Claire and Natalie for the lovely photos! 🙂



Because this was Luke’s last competition before leaving for a whole year to work in Australia, we all decided that we’d just have a blast! After the first day (3 events), we were 12th out of 144 teams! The following day saw 2 events, and we dropped a whopping number of places and sat in 27th, which still isn’t too bad. It highlighted to me that I’m better than I thought at certain things, and know myself quite well (I didn’t ache whatsoever after the day, but I think that’s because I knew when to rest and when not to… or just my teammates did all the work for me, so they were effectively working as a team of 3!).



The WODs were super varied and we all had a go at proper Atlas stones! The girls had stones weighing 20, 35, 45 and 65kg, and we could choose which one to do. The jump from 45 to 65kg is massive, especially without adequate warm up, and one girl tackle the 65kg stone once… and then Samantha did 65kg for many, many reps! I was so proud of her. 🙂 I think that she realised then that she’s capable of far more than she thinks she is, too! And of course, Sam (who was also on Samantha’s team) doing his 95kg Atlas ball multiple times was amazing to watch! Their team did very well in that event, as Rachel and Doug were lifting both fast and heavy!



And as fun as the Atlas stones were, my shoulder certainly didn’t agree! Although it just felt like a little bruise and didn’t hurt at all, the colouring was quite impressive!



But it gave me some rejuvenated motivation for competing next year and believing in myself a little more. It’s great to have goals and feel completely inspired by other people’s commitment to them as well. And just being with good company from CFP in a beautiful and natural environment will always make for a perfect weekend, anyway! There has been talk about Luke, Simon, Kim and myself competing again next year, and hopefully we will get to! 🙂



Anyway, onto the dessert! I absolutely love this fudge because it’s so simple to make! Definitely keep this fudge in the freezer and get it out whenever you want to eat it; even if you eat it straight from the freezer, it tastes absolutely lovely when it melts in your mouth. And the sea salt and cacao nibs really make for a nice aftertaste. Tim and I love this with fresh fruit and double cream as a dessert.



Oh, and while we’re talking about fudge, my teammate recommended this almond butter, and I had to try it because it sounded like it’d taste amazing, and it didn’t let me down whatsoever! It tastes rich and smooth; just like fudge itself, and also has the consistency of fudge as well, so thought that it’d be appropriate to speak about it here.


With goji berries and walnuts, and with cashews:

Rich Chocolate and Peanut Butter Fudge
Adapted from: Apple of My Eye and The Wimpy Vegetarian
Enough for a 19 x 13 cm dish

Ingredients
• 1 cup coconut oil
• 1 cup peanut butter (or any other nut butter)
• ½ cup cocoa powder
• ¼ cup honey
• Dried fruits and walnuts (optional)
• 1 tsp vanilla extract
• Pinch of coarse sea salt
• Sprinkling of cacao nibs

Preparation
Melt the coconut oil, peanut butter, and cocoa powder over a bain marie. Remove from the heat and stir in the vanilla. Pour into a baking dish (lined with parchment paper). Pop into the freezer for 10 minutes, and then sprinkle with salt and cacao nibs. Pop back into the freezer for storage.

Take out anywhere between approximately 10-30 minutes before you want cut it and enjoy it. 🙂

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.

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.

Mum’s Plum and Raspberry Crumble | DWF 2014

Mmmmm, I dream about this dish; this crumble is certainly one of my favourites! When mum makes it for my bro and I to have, I’ll usually have the leftovers cold the next morning for breakfast. It really is a delicious dish, hot, cold, with cream, ice cream, leftover chocolate ganache (from making macarons). It really is just delicious and packed with fruit. It’s so comforting; perfect for a winter’s day, or a summer’s evening.

This is a simple dish that gives great results. It can be made ahead, so is perfect to have on a busy day, but the flavours are so good that you can have it for a dinner party dessert. I love this with Cornish ice cream. The topping can also be made ahead and frozen. It’s an Ina Garten recipe; she’s one of my mum’s favourite chefs and she loves to watch The Barefoot Contessa cooking programme.

Hmmm, so any recent news? Nothing too spectacular. I went to Aberdeen last week for the Unconventional Gas conference and stayed with Ed. It was probably the highlight of my PhD; things have been going really well recently, and spending a week in great company tops it off (especially as attending conferences generally motivates me, anyway!). And I bought mum a haggis as a gift from Aberdeen.

Maurizio, Katie and I drove there and back! It took 11 hours to get there, and the journey was smooth. We stopped only once and Maurizio drove all the way. He also drove all the way back, but unfortunately we were stuck in traffic for 3-4 hours, which put a dampener on things, but road trips are always fun with good company! It was also great going out in the evenings with great people, and it’s even better when everyone gets along and talks about varied things!

I also found some beautiful dresses from AX Paris, which is probably now my new favourite place to buy things! I don’t really deviate much from Amazon to be honest, and certainly don’t’ buy clothes online, but I recently bought two beautiful dresses: this beautiful blue cocktail/bodycon dress, and this skater dress.

I told Ed about these dresses, and said to him that if I am able to present in Paris, then I’ll wear the blue dress. And before I knew it, Ed had surprised me by having it delivered to my address! I was quite touched by it, and thought it was really thoughtful, but Ed seemed to think nothing of it really. Some other friends and my mum certainly agree that it was a romantic thing to do! 🙂 <3

Oh, and on April 1st, Google launched their Pokémon challenge! I managed to find just over 100 Pokémon without help (by going to famous landmarks, Japan, etc.). But I needed a few guides (1, 2, 3) to help… either way, it was a great way to procrastinate in uni and a nice way to chill after Crossfit in the evenings while watching South Park or something with my bro before bed. Below are some screenshots of my phone, which turned into my Pokédex, of Japan, London, and I also included screenshots from San Francisco. I love Japan their culture, language and traditions, and of course, London. But San Francisco is one of the more recent places I’ve visited and loved it, so thought I’d pop them in here. That place/trip holds important lessons for me so thought I’d just use screenshots from the very areas I have visited. 😀

Anyway, onto the *bigger* news… our team made it to the Divided We Fall (DWF) Games! That means Samantha, Luke, Simon and I have to travel to Cardiff at the beginning of May to compete!

We did 3 qualifying WODs as a team, and had someone to judge us. I was feeling ill when we did them the week before I went to Aberdeen. We did three in the space of, like, 25 hours, and I think those WODs pushed me from being ill to getting pretty ill. I really don’t know how I did what I did when I felt so bad, but I hope I didn’t let my team down! One thing that did really scare me though, was that Luke went blind because he pushed himself so hard… maybe it was s side-effect of the supplement combined with how hard he worked (he did do three rounds of 5 ground-to-overhead at 80k, 10 box jump overs (24”) and 5 toes 2 bar in, like, 3 minutes. It really scared me and I’ve never seen such a thing before. I’d never push myself to that sort of effect but I hope it won’t happen again!

Samantha and I tried our first pre-WOD supplement (literally a shot each), before the guys went to do their 300 wall balls (the guys had to do 300 wall balls between the two of them, and then Samantha and I had to do 300 wall balls between the two of us, and had to do 30 double unders on the minute, every minute, before we could proceed with the wall balls). I don’t know what it was called, but we spoke about a supplement called Jack 3D, and I just Googled the stuff, and two worrying articles appeared: this one, that says it has been banned in Britain because of potential lethal side effects, and this one, that says this guy nearly passed out a few times and had a racing heart. I think I’ll stick to the au naturel way, thank you very much!

Samantha and I got a little hyper because of it, I think. Although it may have been because of the nerves. While the guys were finishing off their 300 wall balls, we were dancing a little! But an idea was to create a pre-WOD cake! If I can make it paleo, the better (yeah, right!), but I’m thinking it’ll have to be as moist and as tasty as the Oreo cake, and as colourful as Rose’s cake to show how it’ll make you feel! Maybe it can have pre-workout stuff, protein powder, post-workout stuff, supplements, etc. I don’t take all of these things, myself, but it’ll be fun to try and incorporate it into a cake!

When I first checked on the night just after all of the scores had to be validated, we were in 42nd place. I have just checked where we are now, and we’re currently 51st, so after the processed the results we moved down quite a significant number of places. 🙁 But fortunately, we were still in the top 100 teams out of 298 teams that registered. Although I counted the number of teams that didn’t’ submit any scores, and that totalled to 83. So I guess we were 51st out of 215 teams. Not too bad I suppose… I’m surprised that more teams didn’t register, but oh well! It’ll be an experience to compete!

I’m really excited, but at the same time so nervous that I’ll let the team down and be the weak link. All I can do is try my hardest, but right now I feel the most unfit I’ve felt in the past couple of years. I’ve really lost motivation for training, and can’t seem to get hold of my nerves at the moment. I always get pretty nervous heading down to the gym/box, but recently it’s been out of control and I need to reign it back in. It’ll be a real challenge but it’s making me get really upset with myself as I’m not being the person I want to be. But at least my teammates are really encouraging and fit themselves. It’s fantastic to train with people who inspire you and are fun to be around.

Maz, who came 2nd in the CrossFit Open for her age category, has asked me and Alan to train with her! We had our first training session on Friday, and it was super fun! She’s got such motivation and is in amazing shape (her age doesn’t even come into play to be honest; she could beat anyone half her age, except for Samantha Briggs, I think!). I’m really inspired by her and she’s so much fun to train with! 🙂

Thank you Kayleigh for the DWF photos! 🙂

Anyway, the take home message: when you’re resting (I’ve been doing far too much of that these days…), it’s great to indulge in this delicious crumble. Thanks, mum! This makes me think of you, every time! 🙂 🙂 🙂

My mum gave my brother and I two of these in slightly smaller aluminium trays… I ate a whole one for breakfast with cream. I’m not ashamed! I have a big appetite, ok!

Plum and Raspberry Crumble
Ina Garten, Food Network
Serves 6

Ingredients
For the cake; 2 x 9″ cakes:
• 1 ¼ cup (160g) plain flour, sieved
• ½ cup (45g) rolled oats
• 115g butter (or coconut oil), diced
• ⅔ cup brown sugar
• pinch of salt
• ½ cup (25g) slithered almonds
• 2 tbsp orange juice
• 450g sliced plums
• 2 punnets (500g) raspberries

Preparation
Wash fruit. Preheat oven to 175°C.

Pop the plums, ⅓ cup sugar, ¼ cup flour, orange juice and raspberries in a large baking dish. Toss well so everything is coated nicely.

In a bowl, add 1 cup flour, ⅓ cup sugar and salt into a food processor. Add the butter and pulse until the butter is the size of peas. Pour the mixture back into the bowl and add the oats, working with your hands until it’s a crumbly mixture. Add the almonds, mix well and spread on top of the plum and raspberry mix.

Sprinkle with some extra almonds, if desired, and pop into the oven for 45 minutes until the fruit is tender and bubbly, and the top is golden brown.

These particular crumbles were made in March 2014.

Vegan Carrot Cake with a Cream Cheese Frosting | Spring Has Arrived (as has the Exam Period!)

It’s now spring and the weather recently has been spectacular! Two days ago was the deadline of the last piece of coursework for the academic year of my brother’s course, and now he’s freeeee and can enjoy a summer of training hard. BUT, it is the start of the spring exam period… doh! But at least Tim prefers exams to coursework. 🙂

In order to celebrate the coming of spring and to help get Tim through his exams, I decided to make my most favourite carrot cake recipe! I’ve also made this into a paleo version (with paleo icing and everything!), and will hopefully post that soon. 🙂

Actually, the real reason to make this carrot cake was to take it to a friend’s housewarming party. However, Tim and I ended up eating most of it before the party… and so I had to quickly whip something up the night before and it turned into some ooey-gooey peanut butter bar things. They were delicious, but I did feel very fat for having eaten something I was going to take. But it was just so good and I have no self control! I’m sure many people can relate though… right? But the cake that was leftover, I took to the party, and was offered a place to stay in her house because of my baking. Woop woop!

Carrot cake is one of my all time favourite cakes. It has to be moist, with not too much frosting, but not too little, either. It has to be light, and slightly sweet, but not too sweet (i.e. no sugar in the frosting and not too much, if any, in the cake). It also has to have plenty of nuts and dried fruits of different varieties, and chocked full of carrot.

This carrot cake recipe, in my opinion, is pure perfection. The cake itself is soft and moist, full of nuts and fruits and plenty of carrot. The icing is smooth and delicate, and the cake satisfies a sweet tooth without being too sweet. The ratio of icing to cake is perfect, and one doesn’t overpower the other. Carrot cake, I believe, is the ultimate combination of flavours and is sheer bliss.

To decorate this cake, I used some crushed cocoa beans from Hotel Chocolat, and it made the cake look more like a white chocolate cake, but I really wanted to try and decorate it like this! Otherwise, I would have used pecans, walnuts, or pistachios to decorate. In some ways I wish I had made it distinctively a carrot cake, as I do usually, but I quite like this presentation. I think it looks soft and very eye-catching!

The cocoa beans are the ones to use in a cafetière, and I bought them when I was in Aberdeen visiting Ed. He influences me so much, and he makes coffee over the hob from a little moka pot; it’s so cute and I love the smell and the idea of brewing coffee over the stove, but I just don’t like coffee! So this is a lovely alternative. 🙂

When I first made this cake a few years ago, mum took a bit and asked if I had soaked the dried fruit in orange juice. She noticed! She said she bit into a raisin and it burst with flavour. So I definitely recommend soaking the dried fruit for as long as possible.

The frosting I tried to use when last making this cake was a Swiss meringue buttercream, but it failed miserably. In fact, the frosting itself tasted fine and the carrot cake was beautiful, as usual, but it just looked like someone had puked all over the cake and was quite off-putting and unappealing. And in actual fact, I do prefer cream cheese frostings because, yes, they’re easier than meringue frostings, but I find that the cheese compliments the carrots and spices in the cake so much better than a super-sweet meringue icing. Although, the very first time I tried a cream cheese frosting, it was really lumpy! This time, I actually bothered sifting the icing sugar and melted the butter and cheese together to ensure that it was well homogenised. Yes, the little extra effort is almost always worth it (yet another life lesson learnt through baking escapades!).

Failed Swiss meringue buttercream from 18.08.2011…

Anyway, back to this cake; it’s so delicious with double cream and fresh strawberries and blueberries. The flavorus complement one another and the tastes are indescribable. Seriously, try it for yourself! To me, it’s reminiscent of something you’ve have at Wimbledon. 🙂

I struggled for ages with the composition when taking photos. I’m not sure at first if I really liked the orange colour, but I think it looks nice with the brown of the cocoa beans, nuts, the paper cocoa bean bag, and the cream frosting.

And to end this post, I’ll leave you with some witty Little Britain dialogue (as I did with the banoffee pie!):

”Carrot cake, carrot cake, have ye any nuts?”

Friday’s WODs @ CFP:
DWF qualifying WOD 2 and WOD 3 with Samantha, Simon and Luke! 🙂

Vegan Carrot Cake with a Cream Cheese Frosting
Apt 2 Baking and The Little Epicurian
Makes 2 x 20 cm cakes

Ingredients
For the cake:
• 2 ¼ cups flour, sifted
• 1 ½ tsp cinnamon
• 1 tsp ginger
• ½ tsp nutmeg
• 1 tsp all spice
• 1 ½ tsp baking soda
• ½ tsp baking powder
• 1 cup pecans, almonds, pistachios, walnuts, macadamia nuts…
• ¼ cup toasted coconut
• ⅛ cup dried goji berries
• ⅛ cup cocoa beans, crushed/broken
• 1 cup orange juice
• ½ cup mixed dried fruit
• ½ cup groundnut oil
• 1 cup brown sugar
• 2 cups grated carrot (about 2 large carrots)

For the frosting:
• 450g tub of soft cheese/cream cheese
• ½ cup (115g) butter
• 1 ¼ cups icing sugar, sifted
• pinch of salt

Preparation
For the cake:
Add the mixed dried fruit in a medium-sized bowl with the orange juice, and leave to soak for 45 minutes (overnight would be better).

Preheat oven to 175°C.

In a large bowl, sift in the flour, cinnamon, ginger, nutmeg, all spice, baking soda, and baking powder. Add in the nuts, toasted coconut, dried goji berries, and cocoa beans.

In the bowl with the fried fruit, grate in the carrot, add the sugar and groundnut oil.

Pour in the wet ingredients with the dry ingredients, and pour into 2 x 20 cm silicon cake moulds, and pop into the oven for 20-25 minutes, or until a knife or toothpick inserted into the middle of the cakes comes out clean. Take out of the oven and leave to cool in the moulds on the kitchen worktop.

For the frosting:
Melt the butter in a large Pyrex bowl in the residual heat of the oven (or you can turn the oven back on, or do it over the hob). Then add in the soft cheese and mix well until homogenised. Leave to cool to room temperature before sifting in the icing sugar and salt, and mixing well.

Assembly:
When the cakes have cooled, remove one from the mould/tin, and put it on a plate (be careful, the cakes are delicate!). Spread a layer of the frosting on top, and then carefully place the other cake on top. Cover the assembled cake in cream cheese frosting, putting it all on top, and using a knife to spread it around the outside. Decorate as desired, with nuts, carrots, cocoa beans, etc. Keep in the fridge. When the cake is cool, it will be easier to move to another, cleaner plate.

Baked: 28.02.2014

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! 🙂