Posts Tagged ‘Primal’

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Sweet Potato Gnocchi

Sweet Potato Gnocchi

When I started to eat healthy I became just a teensy bit obsessed with sweet potato, to the point where I think I have actually given Roo Boy an aversion to it! So now I feel like I have a child where I have to disguise the sweet potato as something else just to sneak it in to a meal and I am proud to say that if I hadn’t told him (afterwards!) that there was sweet potato in this gnocchi he would have been none the wiser! Mwah ha ha ha haaaaaa!!!

I’ve called this recipe paleo-ish because of the gluten free flour, if you want to make it totally paleo swap out the gluten free flour for almond flour or coconut flour.

Ingredients:

• 100g gluten free flour
• 450g sweet potato, peeled & boiled
• 60ml almond milk
• 2 tbsp olive oil
• 1/2 tsp garlic powder
• 1 tsp agave nectar
• Carton of pasata
• 2 tsp paprika
• 2 chicken breasts
• 1/4 chorizo ring

Method:

  1. Put boiled sweet potatoes in a boil and mash.
  2. Pour in the olive oil and milk and mix together.
  3. Gradually add the garlic powder, flour and agave nectar to the mix and knead.
  4. Take out sections of the dough and roll in to thumb sized balls.
  5. Fry the chicken in a pan until cooked through. Add the pasata & stir in the paprika.
  6. Bring a pan of water to the boil, then add the gnocchi to the water and cook until it rises to the top of the water.
  7. Whilst the gnocchi is rising. Add the chorizo to the chicken & sauce mixture.

Love Roo xx

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Sweet Potato & Courgette Bake

Paleo Sweet Potato courgette bake

This dish is really great as a veggie main dish or a nice side dish to accompany your main! Sweet potatoes and courgettes are so versatile and go with some many different things. They are packed with micronutrients and will leave you feeling full and healthy from the inside out!

Ingredients:

  1. 2 garlic cloves
  2. 1 sweet potato
  3. 1 courgette
  4. Parmesan cheese

method:

  • All you need is to preheat your oven to 180C
  • Dice your garlic and lay it in the base of a dish
  • Then thinly slice your sweet potato and courgettes
  • Layer the potato and courgette in the dish
  • Cook for 20 minutes
  • Remove from the oven and scatter grated parmesan cheese on top. Cook for a further 20 minutes

Love Roo xx

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Paleo Coconut Bounty Truffles

Paleo coconut bounty truffles

Everyone needs a sweet treat every now and again and oh man are these insanely delicious!!!

Now I’m the first person to admit that a bounty bar is the last chocolate I would ever want to buy in the supermarket, but these are immense and thankfully I know how to make them otherwise I would spend a fortune on buying them!

Ingredients:

  • 1/4 cup butter
  • 1/2 tsp vanilla extract
  • 2 tbsp creamed coconut
  • 1 1/2 cup stevia
  • 1 cup coconut flakes
  • 60g cacao butter
  • 50g cacao powder
  • 1 tbsp agave nectar

Method:

  1. Beat together the butter, vanilla extract and creamed coconut.
  2. Slowly start adding in the stevia
  3. And finally start adding in the coconut flakes until everything is well blended
  4. Put some parchment paper on a baking sheet
  5. Take a tbsp size piece of the mixture, roll in to a ball and put on the parchment paper
  6. Chill for about 1 hour
  7. Before you take the coconut balls out of the fridge melt the cacao butter (bain-marie), once the butter has melted add in the cacao powder and then finally add in the agave nectar to sweeten.
  8. Remove the chocolate from the pan and allow it to thicken a bit (this is important otherwise it makes it a bit harder to cover the truffles!)
  9. The final step is to dip the coconut truffles in the cacao mix so it is evenly coated. Put on a fresh piece of parchment paper covered baking sheet,  and then pop back in the fridge to chill and harden.
  10. See how many you can stick in your mouth in one go! 😛

Love Roo xx

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Sausage Casserole

Sausage Casserole

We’re still in a weird time of year where the sun is coming out but sometimes it is still quite chilly out and you need a nice warming casserole to warm you up from the inside out. This yummy sausage casserole does just that!

Ingredients:

  • 1 red onion
  • 2 tsp paprika
  • 1 tsp cumin
  • 1 tsp ground coriander
  • 400g chopped tomato
  • 400g black beans
  • 400g kidney beans
  • 8 sausages
  • Fresh chopped coriander

Method:

  1. In a pan cook the sausages over a medium heat until browned all over. Transfer to a plate.
  2. Add the onions to the pan and sautee, add the paprika, cumin and coriander and cook for 2 minutes stirring constantly.
  3. Add the tomatoes, half fill the tin with water and add that to the pan. Add the black and kidney beans and bring to a simmer.
  4. Return the sausages to the pan and cook for 10 minutes until the sauce has thickened and reduced.
  5. Serve on mashed sweet potato with fresh coriander to garnish.

Love Roo xx

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Sausage Crust Sweet Potato & Spinach Quiche

paleo sausage crust quiche

I am a HUGE meat eater! I genuinely couldn’t live without it! To curb my meaty cravings I love making this sweet potato quiche with a sausage crust instead of a pastry one

 

 

 

Ingredients:

  • 500g Sausage meat
  • Medium sweet potato cubed
  • 1/2 cup diced red onion
  • handful of spinach
  • 3 eggs
  • 2 cloves garlic
  • 1 tsp mixed herbs
  • 1/4 tsp oregano

Method:

  1. Preheat oven to 180C
  2. Get a pie dish and press the sausage meat into the base and up the sides to form your crust, really squish it into place. I used the back of a spoon to really get it against the sides
  3. Cook the sausage meat for 20 minutes
  4. Then in a pan, cook your onions and sweet potato
  5. Once the potatoes start to become tender should be about 5 – 7 minutes add our spinach and cover the pan to let the steam wilt the spinach
  6. After a couple of minutes remove from the heat and add in the herbs.
  7. Once the mixture has cooled a bit then add the eggs and stir.
  8. Once your sausage meat has reached the 20 minute mark, remove from the oven and add in the sweet potato eggy mixture and cook for a further 30 minutes.

I love my quiche hot so I ate it straight from the oven 🙂

Love Roo xx

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Eggs – How Many Should You Eat A Day?

Basket with eggs - are eggs healthy

How many times have you read up on various diets and heard people saying they only eat egg whites and casting dietary shame upon the yolk because of it’s fatty cholesterol content? Myth busting time! The egg yolks are fine! It provides you with essential fats and most people don’t know that egg allergies are usually a reaction to the whites not the yolk! Let’s delve a little deeper into this and I will explain why eggs are not bad for you at all and as with everything else you eat, it’s simply about eating things in moderation.

Cholesterol is a term used as a bad and scary word and people want to avoid it because high cholesterol means heart disease. But did you know that each and every body cell needs cholesterol to help keep your brain working to help formation of nerve cells and also forming important hormones; testosterone, oestrogen and cortisol.

There are two types of cholesterol; blood and dietary. Blood cholesterol is produced mainly by your liver and dietary cholesterol is naturally present in animal food products.

Paleo studies have shown that our bodies are well adapted in consuming dietary cholesterol and eating egg yolks in particular does NOT increase blood cholesterol levels. In fact what affects blood cholesterol is your diet alongside eating those egg yolks. For example frying them in bad fats and oils will have a negative affect on your blood cholesterol not because of the eggs but because of what your are cooking them in. If you’re eating a clean paleo diet the eggs yolks and other dietary consumption will reduce the risk of high blood cholesterol levels which we all know leads to heart disease.

Equally as important as with any diet, keep it in moderation. Try not to eat eggs and only eggs for breakfast, lunch and dinner! If you are eating them daily aim to keep it around 2 – 4 eggs a day.

I hope that’s cleared things up a bit!

Love Roo xx

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Paleo Minced Beef & Bacon Meatloaf

Paleo MeatloafOne of my favourite meals is meatloaf, it really feels like a warm hearty meal and fills you up nicely! It tastes delicious with mashed potato and some onion gravy! mmmmmmm……

 

 

 

 

Ingredients

  • 650 grams of Minced Beef
  • 8 rashers of bacon diced
  • 1/4 cup of ground almonds
  • 3 eggs
  • 1/2 cup diced red onion
  • 1/2 cup of peppers diced
  • salt and pepper to taste

Method:

  1. Preheat the oven to 180C
  2. Mix together all of the ingredients until everything is bound together.
  3. Pour the mixture into a loaf tin
  4. Cook for 1 hour until cooked through

Love Roo xx

Must reads

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Sweet Potato & Spinach Mash

sweet potato spinach mash

Sometimes you focus on the main meal so much that you forget about adding a bit of variety to your side dishes!

This adds no extra time to our prep or cooking but adds some much needed nutrients to your diet!

Simply boil some sweet potatoes ready to mash, during the last 5 minutes of the potatoes cooking tear and steam a handful of spinach until wilted (steam it over the same pan our cooking the potatoes in). Mash the potatoes as normal then stir in the spinach.

Yum!

Love Roo xx

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Paleo Agave, Mustard & Garlic Chicken

agave mustard garlic chicken and sweet potato spinach mash

This recipe is absolutely scrumptious and tastes awesome with sweet potato and spinach mashed potatoes!

To make this dish all you need is:

  • 2 Chicken Breasts
  • 1/3 cup dijon mustard
  • 1/4 cup agave nectar
  • 2 cloves garlic crushed
  • 1 tbsp apple cider vinegar
  • 1 tsp rosemary
  • 1 tsp thyme

Firstly preheat the oven to 180C

Then mix together the mustard, agave nectar, crushed garlic, cider vinegar, rosemary and thyme.

Place some parchment paper in a small roasting tin and place the chicken breasts on top.

Then spoon the agave mustard mixture over the chicken breasts and ensure they are evenly coated.

Cook for around 30 minutes until chicken is cooked through.

Love Roo xx

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Hearty Chorizo, Kidney Bean & Veggie Soup

I am soooooo in love with a nice warming soup, especially when there’s such a chill in the air, it warms your cockles and muscles alive alive-o! Added bonus it’s a one-pot dish so minimal washing up afterwards – it’s win win!

chorizo soup IMG_20150207_121020

Ingredients

  1. 3 garlic cloves
  2. 1 red onion
  3. 2 tbsp coconut oil / ghee
  4. 1 red pepper
  5. 1.5 – 2 tbsp tomato paste
  6. 1.5 pints vegetable stock
  7. 1 medium sized sweet potato
  8. half ring of chorizo
  9. 1 courgette
  10. 1 tin of kidney beans
  11. 1 tin of coconut milk (use cream at top)

Method:

  1. Melt the coconut oil or ghee in a large saucepan
  2. add the chopped garlic cloves and onion and fry for a couple of minutes
  3. Then add the red pepper and fry for a couple more minutes
  4. Add a small amount of the vegetable stock and tomato paste to a measuring jug and mix until thick
  5. add this to the pan and then add the remaining amount of stock and potatoes
  6. bring to the boil and simmer for 30 minutes stirring occasionally
  7. then add the courgette and chorizo and kidney beans (drained) and stir.
  8. cook for 15 minutes
  9. then add the coconut cream and cook for a further 15 minutes

Serve and devour!

Love Roo xx

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