By Darren Bain

Ingredients

• 10 dates, pitted
• 3 eggs
• 1 cup unsweetened apple sauce
• ½ cup coconut flour
• ½ cup coconut oil
• ½ strong, brewed coffee
• ½ cup cocoa powder (unsweetened)
• 2 tsp vanilla extract
• 1 tsp baking soda
• ½ tsp sea salt
• A handful of Blueberries or Raspberries to serve

Preparation

1. Puree dates in a food processor
2. Add the applesauce to pureed prunes and pulse until combined
3. Pour the puree into a bowl and add eggs, coconut oil, coffee and vanilla extract and mix on medium speed until well combined
4. In a separate bowl, combine the dry ingredients
5. Very slowly, add the dry ingredients into the wet mixture and mix on low, continuously scraping the sides until a smooth batter is formed
6. Grease a 20x20cm glass pan with coconut oil
7. Pour the batter into the pan and smooth with a spatula
8. Bake in the oven at 175°C for 30-35 minutes
9. Serve with a few berries on the side

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By Darren Bain

Serves 4

Ingredients:

• 2 tsp freshly ground black pepper
• 2 tsp cayenne pepper
• 1 tsp sea salt
• 450g small sea or bay scallops
• 3 tbsp lemon juice
• 1 tbsp paleo mayonnaise (optional)
• 1 tsp dijon or homemade mustard
• 1 clove garlic, minced
• ½ cup olive oil
• 2 big handfuls of mixed greens
• 1 capsicum, seeded and cut into strips
• 1 avocado, diced
• Salt and freshly ground black pepper to taste
• 3 tbsp coconut oil

Preparation:

1. Chop all the ingredients that need cutting
2. Combine mixed greens, capsicums and avocado in a large bowl and set aside
3. In a small bowl, prepare the vinaigrette by whisking lemon juice, mayonnaise, mustard, cayenne and salt and pepper to taste. Once combined slowly mix in the olive oil.
4. In a large bowl (big enough to hold the scallops) mix the cayenne, salt and pepper
5. Rinse the scallops and pat dry (make sure they are very dry as water and oil dont mix!).
6. Add the scallops to the cayenne and salt and pepper and ensure that each is evenly coated
7. Over a medium heat, heat the skillet and melt the cooking fat in preparation for searing the scallops. Your skillet must be hot prior to adding the scallops; however, do not allow the cooking fat to burn.
8. Place the scallops in the pan and cook for about two minutes per side, until they are opaque white and just cooked through.
9. Add the scallops to the bowl of mixed greens and vegetables and add the dressing over the top.

Serve while the scallops are still warm (For variation, try prawns, sliced chicken breast or even fish pieces)

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• 1 kg Chicken breast sliced thinly
• 3 red capsicums sliced
• 3 onions sliced
• 2 tbsp oregano
• 2 tbsp chilli powder
• 2 tbsp cumin
• 2 tbsp coriander chopped (fresh)
• 6 garlic cloves chopped
• Juice 5 lemons
• 4 tbsp cooking fat (Coconut oil, tallow or ghee)
• Lettuce to serve
• Sliced avocado to serve
• Salsa to serve  (try making your own using fresh tomato, red onion and coriander dressed in vinegar and olive oil)

Directions

Combine the chicken, capsicums, onions, spices, garlic and lemon juice in a bowl and mix well.

(If you want you can let this marinade for 4 hours in the fridge)

When ready to cook, heat a large skillet on a medium heat and cook the mixture with the cooking fat until the chicken is cooked through and the capsicum and onion are soft. Serve with the lettuce leaves, avocado and salsa.

Feel free to add more green leafy veg – think kale, baby spinach and broccoli

(This recipe makes plenty – portion out the left-overs into containers for lunch)

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Ingredients

• 250g butter (organic grass fed), cubed
• 6 eggs, separated
• 3 large apples, peeled and diced very finely
• 2 cups almond flour
• 1 cup coconut flour
• ½ cup maple syrup
• ½ cup sultanas (optional)
• 2 tbsp cinnamon
• 1 tbsp nutmeg

Preparation

Preheat oven to 180°C and line muffin pans

In a large bowl combine butter, almond and coconut flour as well as spices. Use your hands to rub the butter into the flour mixture until it forms a crumbly mixture.

Add egg yolks and maple syrup and mix well.

Add chopped apple and sultanas (other fruit is optional) and mix.

In a separate bowl whip egg whites until they form a fluffy consistency then fold the egg whites into the other mixture.

Softly roll the mixture into ball shapes and place into lined muffin pans

(TIP: Gloss with some egg white or milk so they are shiny when they are cooked)

To complete the Easter look,  melt some butter with 100% cacao and save for the buns once they have cooled. This will be used to make a cross on the top of your hot cross buns or alternatively make a cross shaped divot along the top about 2-3mm deep before baking.

Put in the oven for 45-60 minutes or until the buns are golden brown on the outside and not gooey on the inside

Allow to cool on a wire tray and then drizzle cacao mixture on top if desired.

If you can’t let Easter pass without Chocolate then here is a recipe for you:

Paleo Chocolate “Bounty” Bars

Ingredients

• 1/2 cup carob powder or raw cocoa
• 6 tablespoons coconut oil
• 1 cup ground nuts (try raw almonds, cashews, macadamia blitzed in the food processor)
• 1 ½  cup unsweetened shredded coconut
• 2 tablespoon raw honey (add more to taste)
• Baking Paper

Preparation

In a saucepan, melt the honey and coconut oil stirring until combined. Remove from the heat and mix through the remaining ingredients. Pour the mixture into a lined baking tray and refrigerate. Once set cut into desired sized bars or take them out just before they have set and use an oval cookie cutter to make some “Bounty” Easter Eggs (place back in the fridge to set completely). Enjoy!

If you enjoyed these recipes or Tash’s hot cross buns in class please click the ‘Like’ button below

By Darren Bain

Serves 4

Ingredients

-           4 pieces of firm white fish

-          ½ cup coconut milk

-          2 tablespoons soy sauce

-          2 cloves garlic, finely chopped

-          2 red chillis, finely chopped (de-seeded if you prefer it less spicy)

-          1/3 cup shallots, chopped

-          ½ teaspoon cumin

-          ½ teaspoon ground coriander

-          ¼ teaspoon turmeric

-          To serve

• Alfalfa sprouts
• Cos Lettuce Leaves

Directions

Pre-heat oven to 200 degrees.

Mix in a bowl the coconut milk, soy, garlic, chilli, shallots, cumin, coriander and turmeric.

Place a piece of foil (one piece per fillet) on the bench and top with fish fillet. Create a boat shape by raising sides of the foil and distribute coconut milk mixture between the parcels. Fold the foil to enclose the fish and juices.  Bake for 10 minutes on a baking tray.

Place a large cos lettuce leaf on each plate and top with alfalfa and then fish fillet.  Pour a little of the juices over the fish and serve immediately.

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Ingredients:

• 1 kg  pumpkin, cooked and mashed
• 1 Tbs olive oil
• 1 Tbs  unsalted butter
• 2 Leeks thinly sliced or 2 large onions, diced
• 2 cloves garlic, diced
• 8  eggs lightly beaten
• 500g cottage cheese
• 2 Tsp nutmeg
• 2 Tbs dried mixed herbs
• 1 Cup fresh mixed herbs, finely chopped
• Sea salt and black pepper

Method:

Preheat oven to 220 degrees. Heat the  oil and butter in a frying pan and add the leek (or onions)  and garlic. Sautee until soft.

Combine the mashed pumpkin with the remaining ingredients. Pour into an oven proof dish and bake for 30 minutes covered with foil.  Bake for a further 30 minutes uncovered or until firm and golden.

Serves 6-8 people        

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Ingredients: 

• coconut oil or paper muffin liners
• 8 eggs
• 1/8 cup water
• 230g cooked meat (ham or sausage) cut or crumbled into small pieces
• 2 cups diced vegetables (asparagus, peppers, onions, broccoli work well, but use what’s on hand)
• 1/4 tsp salt
• 1/8 tsp ground pepper

Instructions:

1. Preheat oven to 350 C.
2. Grease 8 muffin cups with coconut oil or line with paper baking cups. Fill any remaining muffin cups with 1″ of water, so they do not scorch while baking.
3. Beat the eggs in a medium bowl and add meat, vegetables, salt, ground pepper, and any other ingredients you wish to add.
4. Pour mixture into the muffin cups.
5. Bake for 18-20 minutes.

By Darren Bain

Well done on registering for the 6 week challenge. Remember every time you step into the gym it’s about ‘setting a new standard’ every single session.

It’s as simple as this – “The harder you train the better the results”!

If any of you would like to get your body composition done/brief biosignature consult at the start of the 6 weeks so you can get a true indication of your results let me know and I’ll book you in with myself or Brian.

The consult will be $20. For those of you who aren’t sure what Biosignature is learn more here;

http://www.functionwell.com.au/biosignature-modulation/

http://www.functionwell.com.au/category/fat-loss-and-biosignature/ - refer to all my biosignature tip blogs

and if you’re not sure why you should get your body composition done read this article

http://www.functionwell.com.au/body-composition-vs-weight-loss/#more-146

Week 1 Tip

What Do I Have For Breakfast When Eating Paleo Style?

This is a common question I get when clients first start paleo. Below is my reply to this very question recently;

Eggs are great but you don’t want to be having them everyday as they are a food group that you can become intolerant if you have too many. If you are having them a lot e.g everyday recommend changing the way you cook them this decreases intolerance.

An example of my breakfast this morning was;

- 5 eggs scrambled, 1/2 avo, 6 strawberries and a handful of macadamias.

Yesterday was;

- Smoothie = tin of coconut milk, frozen raspberries, flax seeds, kale, 2 scoops protein powder, cocoa powder

- piece of chicken

- handful of mixed nuts

The recipe I put in Sep newsletter ‘apple and macadamia cookies’ (recipe on the website) are unreal I’ve been having a few  of those with brekky as well when Tash makes them.

Below are  a few recipes for brekky.

Almond flour pancakes

• Serves 4

Serve these with fresh berries for a nice breakfast treat.

INGREDIENTS

• 1 cup almond flour;

• 2 eggs;

• ¼ cup water;

• 1 tbsp honey;

• 1 tsp vanilla extract;

• A pinch of ground cinnamon;

• Coconut oil, butter or ghee for cooking;

• A pinch of salt;

PREPARATION

1 Combine the eggs, honey and vanilla extract in a

bowl and whisk everything together.

2 Add the almond flour, cinnamon and a pinch of

salt and combine well.

3 Heat a large pan over a medium heat, add a bit

of coconut oil or butter to coat and pour 1/8

of the pancake batter, quickly turning the pan

around to spread the pancake over the whole

pan.

4 Cook until brown on the underside, about 1 minute

and then flip and cook for another minute

on the other side.

Grain-free oatmeal

• Serves 1

This hot mixture of nuts, nut butter and spices will remind you of oatmeal or hot cereals, without the nasty

health effects. A meal full of protein and calories, perfect to pack on energy to start off the day.

INGREDIENTS

• 1 handful pecans;

• 1 handful walnuts;

• 2 tbsp ground flax seeds;

• 1 tsp ground cinnamon;

• 1 pinch nutmeg;

• 1 pinch ground ginger;

• 1 tbsp almond or macadamia butter;

• 1 banana, mashed;

• 3 eggs;

• ¼ cup coconut milk;

• 1 handful of your favorite berries;

• Extra cinnamon to garnish;

PREPARATION

1 Place the walnuts, pecans, flax seeds and spices

in a food processor and process until still coarse.

2 In a bowl, combine the eggs and coconut milk

with a whisk until it thickens a bit. Add the

mashed banana and nut butter to the egg mixture

and combine well.

3 Pour the nut mixture in the egg mixture and

combine again.

4 Pour in a saucepan over a low heat to heat the

mixture. Stir often and remove from heat as

soon as it’s warm.

5 Serve in a bowl, topped with the berries and

extra cinnamon to garnish. Extra cold coconut

milk on top is also excellent to contrast with the

hot nut mixture.

Apple & Macadamia Cookies Recipe

 Banana & Almond Paleo Pancakes Recipe

These paleo pancakes are a great way to treat yourself to a hot breakfast or dessert. With only 4  ingredients, whipping them up will be a breeze. Serve with fresh berries and coconut cream for a truly indulgent treat.

INGREDIENTS

• 4 ripe bananas, mashed

• 2 eggs

• 4 tbsp almond butter

• Butter, ghee or coconut oil for cooking;

METHOD

.1 Combine the mashed bananas in a bowl with

the eggs and mix well. Add the almond butter

and combine well.

2. Put a pan over a medium heat and melt in some

butter or coconut oil. When hot, pour in a ladleful

of the banana and almond butter mixture

and cook until browned on each side. Repeat for all

the remaining batter

HINT: Keep pancakes warm by placing in a 100 degree oven between batches

 Apple & Macadamia Cookies Recipe

Makes roughly two dozen cookies

Ingredients

• 3 large apples, peeled, and grated
• 1/3 organic dried currants
• 2 cup macadamias
• 2 teaspoons coconut oil, melted
• 2 teaspoons vanilla extract
• 1 cup finely shredded unsweetened coconut
• A pinch of  salt
• 3 large eggs, lightly beaten

Instructions

Pre-heat oven to 175c (350f).

Peel & grate apples into a bowl. Process macadamias into a rough crumble, add into the bowl.

Add all remaining ingredients and mix well.

Shape into cookies on baking paper (I used egg rings to get them even) and bake for 25-30 minutes – or until edges begin to turn brown.

Let cool off for 10 minutes and enjoy!