24 Oct 2016

Everyone wanted the Nut bar recipe from Maree (my Mum!) after the last BBQ day. Here it finally is!

(from Mum) I made these bars for the BBQ we had recently and they are so easy.  I prefer to use activated nuts which is the act of soaking the nuts and then dehydrating.  I double the mixture below and normally use almonds, walnuts, pepitas and sunflower seeds.  I have also made a few other alterations at times: Adding activated buckwheat kernels and changing the honey for rice malt syrup (as no fructose).

When doubling the ingredients, only add 1 cup of fruit, usually dried incaberries, etc as you don’t need the 2 cups of dried fruit. Enjoy!

NUT BARS RECIPE (by Pete Evans)
155g (1 cup) almonds, activated if possible
100g (1 cup) pecans, activated
100g (1 cup) walnuts, activated
55g (1/2 cup) almond meal
30g (1/2 cup) shredded  coconut
125ml (1/2 cup) coconut oil
120g (1/2 cup) almond butter
¼ cup honey or rice malt syrup
½ tspn vanilla essence
¼ tspn sea salt
110g (1 cup) dried blueberries, goji or whatever

Preheat oven to 160C.  Line a deep baking tray with baking paper.  Place almonds, pecans and walnuts on tray and toast for 5 minutes, or until golden brown.  Allow to cool.  If using activated nuts, omit this stage as it is already part of the activated process.

Transfer nuts to a food processor and pulse 4-5 times until coarsely ground.  I like a coarse consistency as it adds a great texture.

Place nuts in a large bowl, then stir through the almond meal, coconut and fruit.

Melt coconut oil and almond butter in a small saucepan over medium-low heat.  Add the honey, vanilla and salt and mix well.  Pour into the dry ingredients and mix well until combined.

Spoon mixture onto prepared lined tray and smooth out using palette knife, spoon or spatula.  Refrigerate 1-2 hours.  Once set, cut into even-size bars and store in fridge upto a week.

Today’s programming:

Find a heavy 3 rep Power Snatch


3 Power Snatch 60/40
Run the Beaver loop
5 Power Snatch
Run 400m
7 Power Snatch
Run the Beaver loop
9 Power Snatch
Run 400m

15 Mar 2016

Blueberry cashew cacao fudge

Ha ha that got your attention!

This is a recipe from Sandie at Three Bowls. Check out her website also for lots of delicious vegetarian recipes – http://www.threebowls.com.au/

I was lucky enough to try this one…..yyyuuuuuuuuuummmm! If you’re feeling like something a little indulgent then try this fudge.


90g cacao butter

6 Tbls cacao powder

2 Tbls cacao nibs

1-2 Tbls of raw honey – depends on how sweet your tooth is 🙂

1/2 tsp ground cinnamon

Pinch of sea salt

Pour enough water into a small saucepan to fill about 1/3 full. Chop up the cacao butter and place into a bowl then sit this bowl over the water. The bowl should fit snugly inside the rim without touching the water. Bring to simmer and continue until cacao is just melted. This won’t take long so keep an eye on it. Place bowl onto a wooden board or folded tea towel on bench and mix in rest of ingredients, stirring until smooth.


1 cup cashew butter

1.5 Tbls maca powder

1 tablespoon vanilla essence or, if you wanna get serious, use ground vanilla bean

1/4 cup coconut oil, melted

1-2 Tbls raw honey

pinch of sea salt

Stir it up.


1.5 cups blueberries

3 Tbls coconut oil, melted

Crush the berries with a fork and combine with coconut oil.

Line a small 15cm square cake tin or tray with baking paper. Pour the base in and let it set in the fridge. About 10 minutes. Spread the middle layer over it then swirl the blueberries through the top. Back in fridge for about 20 minutes. Remove from tin by running a knife around the edges and turn out into board. Flip over and cut into small squares. You’ll need to dip the knife in hot water & wipe clean after each cut. Store in container in fridge. Lasts ( if you can pace yourself 🙂 about one week. It’s a bit of a process but worth the effort ❤️ Enjoy!


01 Mar 2016

Alice's Fruit and Nut Bars

Fruit and Nut Bars by Intern Coach Alice.


  • 2 cup of mixed nuts (I use almonds, cashews, walnuts and macadamias – you can really have whatever you prefer!)
  • 2 cups worth of dates, dried figs or dried apricots (I use about 10 dates, 1 cup, then 1 cup divided between figs and apricots)
  • ½ cup of pumpkin seeds
  • ½ cup sunflower seeds
  • ¼ cup chia seeds
  • ½ cup shredded coconut
  • ½ or more cup melted coconut oil
  • ½ cup cacao powder


  1. Soak the dates, apricots and figs in boiling water for 15 minutes minimum then remove from the water.
  2. Gladwrap the glass tray
  3. While they are soaking, blitz the nuts in batches in a food processor until they are at a size to your liking – eg big and crunchy or small and smooth.
  4. Place the blitzed nuts in a big mixing bowl
  5. Place the fruit in a food processor and wiz until they break down a little
  6. Once they have broken down, you can add the coconut oil
  7. Mix until a paste forms
  8. Add the cacao powder, chia seeds and shredded coconut and mix again
  9. Once the paste forms again, add it to the bowl with the nuts
  10. Add the pumpkin and sunflower seeds
  11. Time to get your hands dirty! Mix all the ingredients together until all the nuts and seeds are mixed in the fruit paste
  12. Flatten out the mixture into the glass tray you prepared earlier, squash it all down with your hands to make sure there are no air gaps and everything is sticking together
  13. Sprinkle a little desiccated coconut on top (just to make it look awesome!)
  14. Place the glass tray with your goodies in the fridge and leave it there for a few hours. This sets the coconut oil
  15. After about 2-3 hours take out the glass tray and loosen the gladwrap. Lift the bars out of the glass, place onto a chopping board, and remove the gladwrap
  16. Chop up into desired sizes and there you go! I leave mine in a container in the fridge ready to take out every day that I want a snack.

Tips: Try adding protein powder! Also, these are best kept in the fridge and are best served straight from the fridge.


14 Jun 2015

I love these made with honey, but due to the Whole life Challenge we are participating in at the moment, STEVIA is the way to go.They still taste fine with this substitute.  Very simple to make. Poppy seeds are cheap at Naturally On High and their spices are really good too. Enjoy!


1 cup coconut flour

½ tspn sea salt

1 tspn bicarbonate of soda

4 tlbspn poppy seeds

12 eggs

1 cup raw honey (substitute with 1 cup of stevia granules)

1 cup olive oil

Upto 8 tlbspns lemon juice and zest as well

 I use fan force oven at 160C.  Sift flour, salt and baking soda in large bowl.  Stir in poppy seeds.  In another bowl, zest lemons, juice them and add to bowl.  Stir in stevia and oil and mix thoroughly.  Add eggs and repeat.  Add wet into dry ingredients or whichever takes your fancy.  Mix all together and place into silicone muffin trays.  With the stevia it makes upto 19 muffins.  If I used the honey, it would make 24

Bake in oven and test after 20mns.  Remove and enjoy 🙂

12 Oct 2014

Brent has brought these in a couple of times….They were DELICIOUS!!!

3 cups hazelnut meal
1 1/2 cups coconut oil
1 1/4 cups cacao powder
1 1/4 cups coconut sugar
1/2 tbl spoon vanilla extract
2 eggs

Heat coconut oil to above 25 C (liquify)
Mix all ingredients in a large mixing bowl…..for time!
Spread on a 7 by 9 baking tray and place in 100 C oven for 15-20 minutes

Note: coconut oil solidifies at 24 C so it is not the best idea to wash out excess in the sink. Let jars and utensils cool and scrape solidified oil into the bin.

20 Jul 2014

Paleo Ribs recipe!

Photo: That’s my Brother being Rib greedy!

This recipe has changed my life….. Some of you may know about my love of Ribs. The nice people up at Ribs and Burgers in Northcote even know my order as soon as I walk in (It’s not sad, its awesome and efficient!) But….These Ribs….Well, let me just say that whilst takeaway is great and obviously convenient you cannot beat a home cooked meal. Plus, I love being able to actually have flavor on my ribs – as with the takeaway ones I need to order without basting. Don’t worry, I still love you Ribs abd Burgers Northcote… But you cant beat my Mums cooking!

-Ash 🙂

Now onto the recipe brought to you by Paleo Mum!

I found this simple dry rub for pork ribs recipe in the Herald Sun by Matt Preston back in 2012.  I made them for Ash’s 35th party and we also had them for dinner last night where everyone thought they were ‘finger-licking good’.  Matt’s two rules are firstly, no matter what experts tell you, never boil ribs before cooking.  He usually uses the oven, then the barbecue, but the grill in your oven can be used for the final stage.  Secondly, always remove the fine silver skin on the underside of the ribs before cooking as it is horrid to eat and stops the dry rub working its way in. To remove this, bump the nose of a teaspoon inwards along the edge of the rib underside (concave side) until a little tag of skin is visible.  Using paper towel or a clean cloth, grab the tag and pull back the silver skin until it is all removed. So please enjoy this recipe.

2kg or more of pork ribs
3tspn cumin seeds
6tspn coriander seeds
1tspn allspice
3tspn fennel seeds
12 fresh bay leaves (7 dry)
3tspn onion powder (optional)
3tspn garlic powder (optional)
4tsp flake salt (or 2tspn salt)

I actually omitted the onion and garlic powder as this can sometimes cause trouble for many people, especially those with food intolerances.  Prepare the ribs by peeling off the silver skin on the underside.  This should be easy with all those CrossFit exercises!!!  I just used a paper towel. Then blitz all the dry ingredients together or pound in mortar and pestle.  I used my magic bullet. Generously massage the rub into the ribs and place ribs on a rack or tray, cover them and place in the fridge for a few hours or overnight.  To cook the ribs, preheat oven to 140C.  Knock the ribs together to remove any excess (I actually didn’t do this, just left as is) and bake 60mns.  Check if they are done by cutting one of the racks in half.  Depending on the thickness and speed of your oven, may require up to 30mns.  I baked mine for 60mns then grilled them for a couple of minutes both sides (my preference).  Enjoy!!!****This rub is versatile and can be used for chicken, lamb or beef, just omit fennel seeds*****

08 Jun 2014

Paleo KFC!!!

Paleo KFC!!! (CMCC)

Crispy Mother Cluckin’ Chicken!

One of the hardest things about eating Paleo or just trying to eat clean is avoiding temptation.
Chicken parmas, McChicken burgers, Schnitz, KFC… you can make your OWN version of their meals at home with only 6 ingredients,
most of which are a staple in a Paleo pantry.

1 ½ cups shredded coconut (not desiccated)
¾ cup almond meal
3 ½ tablespoons tapioca flour
2 eggs
2-3 chicken breasts

1.Add all dry ingredients together into a medium sized bowl
2. Whisk the eggs in a separate bowl
3. Cut the chicken breast into strips
4. Dip the chicken pieces one by one into the eggs, ensuring that the chicken is fully covered, then
5. Dip the egg covered chicken into the dry ingredients almost squeezing the flour mixture into the chicken so they are covered well
6. Heat a pan on medium heat and place 3 tablespoons of coconut oil (add more if needed)
7. Place chicken in pan and cook until golden brown

If you are cooking 2 or more chicken breasts, you will need to do them in batches so there is enough room in the pan.
You will notice that the oil becomes darker, but this shouldn’t affect the taste. If need be, wipe out the burnt oil/mixture in the pan
and start again with fresh oil.

Hot tips:
-Try to use one hand for the egg mixture and another hand to cover the chicken in the dry mixture. This will prevent the mixture becoming clumpy and wet 
-Cooked crispy chicken covered in almond/cashew butter and honey is the best thing you will eat all month. God dayyyyyyam
-If you want a parma, pound the chicken breast with a meat pounder (if you don’t have one use a wine bottle/rolling pin)
Add some spices to the dry ingredients if you want a flavor kick!


-Paleo Lana

01 Jun 2014

Paleo Pasta!

Everyone complains about not being able to eat Pasta whilst following a Paleo diet….Well…Here’s the solution! It’s tasty…aaaand good for you! YAY!

Here is another recipe from the Paleo vaults of….ah…Paleo Lana! YEAH!

Zucchini Pasta!

This is another great go-to for when you want that pasta replacement. It is really tasty, satisfies the pasta craving plus you don’t get that heavy feeling afterwards!

I normally add a chicken spaghetti sauce with veggies with this as a side 🙂

2 Zucchinis (serves 2)

Method 1 – The Spiraler:
1. Cut zucchini in half and simply spiral away!
2. Serve as is without steaming or cooking.

Method 2 – Grater/Peeler:
1. Grate/peel zucchini into a large bowl
2. Squeeze grated zucchini in between 2 sheets of paper towel to remove moisture
3. Serve as is without steaming or cooking.

25 May 2014

Paleo Rice!!

Paleo rice rules! It is great to be used as a rice substitute to accompany curries, Asian dishes, mix with tuna for a snack… whatever you fancy!

1 cauliflower head
1 clove garlic (optional)

Method 1 – Food Processor:
-Rinse the cauliflower under water and wash away the dirt
-Cut the florets off the cauliflower head so you have small palm sides pieces
-Place 1/3 of the florets in the food processor and pulse 2-3 times or until the pieces are a fluffy rice consistency. Do not over pulse as this will leave the cauliflower gluggy.
-Continue placing the other 2/3 of the cauliflower in bit by bit and do the same
-Heat a fry pan on medium heat with a small amount of coconut oil, then add in the garlic to give the rice some flavour
-After a minute or so, add the cauliflower. You don’t need to fry it for long at all as you are only heating it to remove the moisture
-Serve as you would rice.
Method 2 – Grater:
-Rinse the cauliflower under water and wash away the dirt
-Grate the head of the cauliflower making sure that you aren’t grating it too fine.
-Heat a fry pan on medium heat with a small amount of coconut oil, then add in the garlic to give the rice some flavour
-After a minute or so, add the cauliflower. You don’t need to fry it for long at all as you are only heating it to remove the moisture
-Serve as you would rice.

21 May 2014


When you consider following a Paleo diet, the first thing you think is ‘no way man, I can’t live without ……….’. That was the first thing I thought when my friend suggested the concept to me. I was already eating clean and making sure that if I ate pasta I would eat wholemeal pasta or if I had bread I would eat Rye bread – same goes for opting for brown rice. Basically, I couldn’t fathom the idea of not having wheat, grains or rice in my diet.

It will be hard at first but it is worth it. You are reprogramming your brain and your body to function without grains, wheat, dairy, legumes, refined sugars or highly processed sugars. BUT as long as you have these few basics in your pantry/fridge/freezer, this will be very easy for you and you’ll quickly realize why Paleo is so good for you.

Pantry Staples:

Rice Malt Syrup
Chia Seeds
Almond meal
Coconut flour
Variety of nuts/seeds/dried fruit i.e (goji berries)
Coconut oil
Coconut flakes/shredded coconut
Vanilla Essence
Almond butter
Raw Honey
Other mixed spices to add flavor to meals
Tapioca Flour (arrowroot)
Apple Cider Vinegar
Cacao powder & cacao nibs
Dijon Mustard
Coconut milk & cream

Fridge & Veggies Staples:
Spinach leaves
Meat – chicken, beef, kangaroo snags, bacon, fish etc.
Coconut yoghurt
Any other seasonal veggies – for winter you’ll want to consume a lot of root vegetables.