Breaking Down Breakfast Time

Answering the big questions..

Is it really 𝘵𝘩𝘦 most important meal of the day?
What does a healthy brekkie look like?
What other factors are there at brekkie time other than just the foods we eat?
Breakfast ideas for fussy and restricted eaters?

and more in this blog!

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𝗜𝘀 𝗶𝘁 𝗲𝘀𝘀𝗲𝗻𝘁𝗶𝗮𝗹 𝘁𝗼 𝗲𝗮𝘁 𝗮 𝗵𝗮𝗿𝗱𝘆 𝗯𝗿𝗲𝗸𝗸𝗶𝗲 𝗲𝘃𝗲𝗿𝘆 𝗺𝗼𝗿𝗻𝗶𝗻𝗴?

That’s a controversial question in the health realm for sure! Some say it is, some say it’s good to skip it and continue the fast from throughout the night into later in the day.

In all of my years learning about and living the Primal way I’ve definitely come to the understanding that breakfast is an important time to eat, for most of us, if not all of us.

Let’s look at why brekkie is an important meal, thanks to the wisdom of Mark Sisson of Mark’s Daily Apple…

“Breakfast is When You Break Your Fast

Historically, breakfast was a term used to describe your first meal of the day, no matter when that meal took place. Sometime around the 15th century, it became synonymous with the meal you consume shortly after waking up. And now, thanks to the hundreds of thousands of people thriving with intermittent fasting, breakfast is returning to its first-meal-of-your-day roots.

Simply put, breakfast is how you break your fast.

Whether you have a planned eating window or your fast is just the hours that you’re asleep, the meal that answers the day’s first call of hunger is arguably the most important.

Let me repeat that: your first hunger of the day is the most important.

It’s your body’s first polite request for you to deliver substantial, supportive, and sustainable fuel to your body.

Benefits may include:

• Your cravings disappear
• You’re not thinking about food 24/7
• You have more sustained energy
• You stop snacking all day
• You sleep better at night
• You’re not spiralling into guilt or shame because you binged once the sun went down”

I 100% feel my best when I’m eating a good meal in the morning. Not necessarily right away, or as my first ‘activity’ but definitely eating brekkie is my jam. Pun intended, cos, I love puns! Brekkie helps fuel my brain for funnier puns too.. haha

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𝗢𝗸, 𝘀𝗼 𝘄𝗲 𝗸𝗻𝗼𝘄 𝗻𝗼𝘄 𝗯𝗿𝗲𝗮𝗸𝗳𝗮𝘀𝘁 𝗶𝘀 𝘀𝘂𝗽𝗲𝗿 𝗶𝗺𝗽𝗼𝗿𝘁𝗮𝗻𝘁, 𝗯𝘂𝘁 𝘄𝗵𝗮𝘁 𝗳𝗼𝗼𝗱𝘀 𝘀𝗵𝗼𝘂𝗹𝗱 𝘄𝗲 𝗻𝗼𝘁 𝗲𝗮𝘁 𝘁𝗵𝗲𝗻?

Basically, what most of the world eats most mornings. Grain-based cereals, toast, sausages full of flours and other fake stuff, crappy bacon, tinned baked beans, acai bowls, fruit and greens smoothies, green juices, just a coffee, pastries, muesli bars, protein bars, regular pancakes and waffles, syrups, jam, vegemite, margarine… the list continues but I think that covers most of the standard breakfast options.

If you’re still not convinced that cereal, toast etc do not play a role in a healthy lifestyle (for kids or adults, anyone at any age) refer to our blog all about GRAINS for all the info to get educated.

Why aren’t liquids like smoothies and green juices a good idea? A main reason is that our digestion starts in the mouth when we CHEW our food. Drinking a meal isn’t good for the gut. Another reason is that greens, fruits etc are highly inflammatory and end up causing more problems than positives to our health.

Why aren’t bars healthy? They’re full of junk! Simple!

High fruit brekkies aren’t good for us, if there’s way more sugar than protein and fat.

A high carb meal first up is going to make us hungry again and have an energy drop within a few hours.

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𝗜𝗴𝗻𝗼𝗿𝗲 𝗰𝗹𝗲𝘃𝗲𝗿 𝗰𝗲𝗿𝗲𝗮𝗹 𝗯𝗼𝘅 𝗺𝗮𝗿𝗸𝗲𝘁𝗶𝗻𝗴 𝗮𝗻𝗱 ‘𝗯𝗿𝗲𝗮𝗱 𝘄𝗶𝘁𝗵 𝗮𝗱𝗱𝗲𝗱 𝗳𝗶𝗯𝗿𝗲 𝗶𝘀 𝗵𝗲𝗮𝗹𝘁𝗵𝘆’ 𝗮𝗱𝘀

𝗧𝗛𝗜𝗦 𝗶𝘀 𝘄𝗵𝗮𝘁 𝗮 𝗵𝗲𝗮𝗹𝘁𝗵𝘆 𝗯𝗿𝗲𝗸𝗸𝗶𝗲 𝘀𝗵𝗼𝘂𝗹𝗱 𝗹𝗼𝗼𝗸 𝗹𝗶𝗸𝗲…

Animal based. Honest to goodness. Eating meat, animal fat, gelatin/collagen, bone broth and eggs makes the basis of a nourishing start to the day. Animal protein and fat provides long-lasting energy, a high level of essential nutrients that are bio-available (meaning the human body knows how to process them properly and efficiently), and extremely low in (if any) anti-nutrients.

Meat muffins, leftovers from dinner, slow cooked meat, cold roasted meats, eggs done a kazillion different ways, meat waffles, mince patties, good quality bacon, bone broth, collagen/gelatin, cheeses (dairy and not) cooking in and adding beef fat, lard, ghee, butter… there are so many ways to have a nourishing and enjoyable animal-based brekkie meal.

Adding in a few other healthy low-inflammatory options like avocado, mushrooms, some veggies, and low-sugar fruits (e.g. berries) are great too. Even whole fruit jelly can be a great addition to breakfast meals.

Then the sometimes ingredients like coconut yoghurt, coconut cream/milk, honey or pure maple syrup, fruits, paleo flours turned into breads, cereals, waffles, pancakes etc.

It’s really not hard to switch from standard crappy options over to nutritious alternatives. It takes some effort, planning and time initially, a transition period, then getting used to it so it becomes the ‘norm’. We did it over a decade ago. And if Clint, who said “𝘐 𝘤𝘰𝘶𝘭𝘥 𝘯𝘦𝘷𝘦𝘳 𝘨𝘪𝘷𝘦 𝘶𝘱 𝘣𝘳𝘦𝘢𝘥” can do it, anyone can!

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𝗔 𝗴𝗼𝗼𝗱 𝗯𝗿𝗲𝗸𝗸𝗶𝗲 𝗶𝘀 𝗮𝗯𝗼𝘂𝘁 𝗺𝗼𝗿𝗲 𝘁𝗵𝗮𝗻 𝗷𝘂𝘀𝘁 𝗳𝗼𝗼𝗱!

It’s so sad that most of the world thinks a healthy breakfast consists of standard cereals such as cornflakes, sugary kids cereals, mueslis etc, wheat and grain-filled gluten-free toast, spreads, icky green drinks, fruit bowls and smoothies, conventional coffee (non organic) with regular highly processed milks (skim being the worst)…

When the actual healthy options are based on animal foods, low inflammatory whole foods and essential minerals. And a good start to the day is about so much more than just the foods we eat! How much outdoor time we get matters too. Sunrise (or as close to) light directly on our skin and in our eyes, our feet touching the earth, breathing in fresh air, moving our bodies.. it’s all super important on a regular basis.

Let’s start thinking about breakfast time in a more holistic and all-rounder approach. Instead of sitting around a table or in front of the TV eating junk and not doing anything else.

𝙒𝙝𝙖𝙩’𝙨 𝙊𝙉𝙀 𝙣𝙚𝙬 𝙝𝙚𝙖𝙡𝙩𝙝𝙮 𝙨𝙩𝙚𝙥 𝙮𝙤𝙪 𝙘𝙖𝙣 𝙩𝙖𝙠𝙚 𝙛𝙤𝙧 𝙖 𝙗𝙚𝙩𝙩𝙚𝙧 𝙗𝙧𝙚𝙠𝙠𝙞𝙚 𝙩𝙞𝙢𝙚?

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What we do + eat at breakfast time

#1: Consume Sole on an empty stomach (mineral salt drenched water in a glass of water to remineralise the body)

#2: Outdoor time barefoot, moving, getting fresh air.

#3: Early sunshine directly in the eyes and on the skin.

#4: Eating a nourishing animal-based brekkie meal.

That’s what we do most days of the week to turn our get-up-and-go hormones kicking in, to fuel us, and to keep us full and productive all morning.

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Recipe + meal ideas

A simple mince meat pattie with eggs is an easy one, add avocado or mushroom, some low sugar friends or whole fruit jelly, or bone broth, and you have an insanely healthy fuel source to start the day. We sometimes make and ghee-daise which is so creamy and delicious, and for leaner meat we add raw beef suet packed full of bio-available nutrients.

For other ideas check out our website.

Adding offal is a very good idea and a great way to hide the flavour is in patties! Meat Muffins is a brilliant (and popular) time saving breakfast idea, Meat Waffles are different, there are healthy swap recipes for sometimes-meals like pancakes, there’s a couple of cereal options.. a few things to hopefully inspire you to create nourishing breakfast meals for you and the fam 😋

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I hope this information and our perspectives and experiences help you and your family on your journey to better health + more happiness!

Aimee

Primal Health Coach for Women

Visit our website: Primal Influence 

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Recipe: Immune Booster Lollies

I have experienced some crazy unusual sickness and injury over the last few months. I’m baffled as to why this is so I’m going to try to work it out, and definitely boost my immunity back up so it ends and so I feel well again.

Clint and I eat 90% Paleo, get lots of nature time and I get “nakey bakey” most days (a new name for naked sun time my friend recently came up with. Love it!), so maybe some stress is the underlying cause? Well, whatever it is I know my eating could be improved a little, especially while my immune system is obviously weak.

One of the most popular natural health tonics today is raw juice. We, though, are not fans of regular juicing. Ooh, controversial…! The reason? There are two main ones: 1. Humans need to chew their food most of the time; our stomach enzymes that digest our food need to wake up to be ready for the food to arrive and that happens in the mouth when we salivate and CHEW! 2. Juicing removes a large portion of the essential fiber in the foods blended up. That’s wasteful and not healthy.

But some of the foods that go into making up ‘health tonic’ or ‘superfood’ juices can be pretty darn healing, so why not utilise them in a way the body can better use?

That’s why I decided to make some Immune Booster Lollies! Or “Gummies” if you wanna get technical 😉

These are really easy to make (as are most pure gelatin recipes), can easily be changed to suit tastes and allergies, and are easy to grab from the fridge during the day to get some goodness into the body.

Want to know how to make them yourself? Well alrighty, here you go!

IMMUNE BOOSTER LOLLIES

What you’ll need:

1 cup filtered/spring water

1 cup mixture of diced raw beetroot, carrot, green apple (peeled or not), fresh ginger (the beetroot taste can be overpowering so use less of this if you prefer)

6 tbsp pure beef gelatin powder (grab some from Gelatin Australia here).

Tips: Use half as much gelatin if you’re wanting to make jelly cups instead of lollies.

Tips: Add another tbsp gelatin for really firm lollies, especially if using molds. Use half as much if you’re wanting to make jelly cups instead of lollies.

Optional: Stevia powder or raw honey to your liking, to sweeten if needed.

Do this:

1. Pour water into a small-medium saucepan, stove turned off, and gently sprinkle the gelatin powder evenly over the surface of the water.
2. Once all the gelatin is on and appears translucent (this is called “blooming”) you can turn the stove to a medium heat to gently warm the liquid up. Use a whisk to stir as it heats up.
3. Once all gelatin granules have dissolved pour half the liquid into a blender jug along with the diced fruit, veg and ginger. Blend on high until you have a fine mixture with as few chunks and lumps as possible. If using a sweetener, add it to the blender to combine.
4. Pour the remaining gelatin liquid in and stir to combine. The more gelatin you blend with food the frothier the mixture becomes and ends up setting with a thick layer of froth. I prefer the texture of a bit of froth, not too much. For almost no froth blend the foods with just enough pure water needed then gently stir the gelatin liquid in. Possibly add a smidge more gelatin to the saucepan if you go with this method.
5. Once the mixture is blended to your liking you can pour straight into silicon molds or into a square/rectangle container to create a gummy ‘block’ to slice up once set.   Tip: if you’d prefer less texture from the food ‘bits’ then simply strain some of the liquid through a fine sieve but keep in mind that’s where a lot of the nutrients and fiber are.
6. Place in the fridge for a few hours to set firm. Remove from molds and store in an airtight bag or container in the fridge, or slice up the block into small squares.

Grab some to munch on during the day and enjoy the pure whole food healing goodness! Include some in the kids or your own lunchbox (as long as it stays cool), take on road trips, include them at parties.

Remember, these are versatile. Add or remove ingredients listed for others you’d prefer. Pretty much all of my recipes are versatile so you can adapt to your own tastes and needs!

If ALL of my gelatin recipes and all the techniques you’ll ever need to become a gelatin pro, grab my e-book here.

Let me know how you go with this recipe and happy healing 🙂

Aimee x

Recipe: Sugar-Free Pumpkin Spice Choc Chip Biscuits (Paleo + nut-free)

Clint and I are going through periods of low and no-sugar eating at the moment because we need to for our health. He’s doing 30 days straight of no sugar and I’m 5 days on / 2 days off -ish.

It’s going really well for both of us; we’re each noticing improvements to our health, we’re feeling better, and we’re getting used to some of the swap foods we’ve been eating.

I went live on our Facebook page last week giving my tips for no and low sugar eating, because we’ve been through this quite a few times and can definitely give some advice on how to be successful with it. Watch the video HERE.

Yesterday I felt like baking so I had an idea of a biscuit I wanted to try.  I know pumpkin puree is a great natural sweetener and binder so I decided to try Pumpkin Spice Choc Chip Biscuits and was very pleased with the result!

They turned out nice and fluffy, quite moist and surprisingly moreish. The only negative… they’re best eaten warm. Not when they’ve completely cooled down as they then become a bit dry and definitely not as tasty. So if you wait until they’ve come out of the oven and have cooled just enough to still be warm inside, or you heat them up gently if they have cooled completely, then they are delicious! And warm biccies are so much more enjoyable in the cooler months, so it’s not a bad thing overall!

Here is the recipe for you…

 

PUMPKIN SPICE CHOC CHIP BISCUITS

(makes 8 large)

 

You’ll need:

1 egg

2.5 tbsp ghee

1 tsp pure vanilla

2 tbsp cacao nibs (as the ‘choc chips’. They don’t taste overly ‘chocolatey’ and don’t melt but give awesome crunch!)

2 tsp cinnamon powder

1 tsp nutmeg powder

1 tsp ginger powder

1 tsp apple cider vinegar

1/2 tsp each of bicarb soda and baking powder (look for gluten-free and aluminium-free)

3 tbsp organic green banana flour (buy some HERE)

1 tbsp arrowroot flour

6 tbsp pumpkin puree (Jap is usually the sweetest)

Pinch of pink salt

 

To do:

1. Pre-heat oven to 180 degrees Celcius
2. Make pumpkin puree by peeling and dicing pumpkin then boiling until soft. Strain to remove water, then mash with a fork until no lumps or chunks remain. Let it cool slightly before adding to the other ingredients
3. Whisk egg and ghee in a bowl
4. Add remaining ingredients and mix thoroughly
5. Use a spoon to dollop about 8 spoonfuls worth of mixture onto baking paper on a flat oven tray
6. Place in the oven and bake for 15-20 mins or until the surface of the biscuits show golden brown colour
7. Transfer to a cooling rack and allow to cool down just enough to handle and eat safely then serve

TIPS

• If you’re after more sweetness and aren’t on a low/no sugar eating plan, add raw honey or Grade B maple syrup to the mixture, and/or some chopped fresh Medjool dates. Yum!
• Add more or less of the spices depending on your personal taste
• Instead of boiling the pumpkin pieces, roast them instead on a medium heat until cooked through but without dark brown edges. This will add more sweetness and flavour
• For denser biscuits, leave out the bicarb soda, baking powder and apple cider vinegar. These ingredients help the mixture rise when baking and creates a fluffy texture, so without them the biccies will be flatter and more dense which some people may prefer

 

That’s it, really easy!

If you’d like ALL of my healthy green banana flour recipes grab my e-books HERE.

 

Happy cooking!

Aimee xx

Food + Cooking Coach @ Primal Influence

 

 

Recipe: Winter Warming Porridge (Paleo + oat/nut-free)

Are you like me and miss enjoying a bowl of steaming oats and honey for brekkie in Winter time? If you’re no longer eating gluten and grains and miss oats as an easy breakfast option then you’ll love my healthy porridge recipe!

 

It’s even nut-free, a bonus for those who, like me, don’t do well on nuts, or are allergic to them.

The other bonus is it’s super quick and easy to make! It even has a similar texture to instant oats.

WINTER WARMING PORRIDGE – with blueberries

 

You’ll need:

1/4 cup organic green banana flour (buy here)
1/2 cup organic desiccated coconut + extra for garnish
Pure vanilla, cinnamon and nutmeg powder (to your liking)
Ayam coconut milk for drizzling over to serve (use another milk if you prefer)
1–2 cups spring/filtered water
½ cup organic frozen blueberries
Drizzle of raw honey (optional)

Other flavour suggestions: Grade B pure maple syrup, Medjool dates pitted and diced, grated apple, any berries, slices of banana

Method:

1. In a small saucepan on very low heat add the spices aand stir to draw out flavour
2. Add remaining ingredients and stir will until warmed right through and blueberries have thawed. Add more water if needed until it reaches the consistency you like
3. Transfer to a serving bowl
4. Drizzle honey on, pour on coconut milk and garnish with a sprinkle of dried coconut

 

You can leave out the blueberries and add whatever fruit you like, add chopped nuts if you like, some cacao nibs, cocoa powder for a chocolate porridge bowl… this recipe is so versatile!

Grated apple adds freshness

Time saver tips:

Measure out a few serves worth of the dry ingredients, place in a large jar, shake well and store in the pantry to grab on mornings when you’re short on time. Spoon as much as you like into the saucepan, add the water and any other flavours (such as fresh fruit) you like, stir through then serve. This saves you time getting the dry ingredients together, yay!

To save even MORE time, use clean dried fruit and add to the jar! Such as sulphur-free dried banana, berries etc.  Freeze coconut milk into ice cube trays and keep a bag of cubes in the freezer so you always have some handy, then use one on top of your warm porridge. Easy!

Enjoy and please let me know what you think!

Want to know more about green banana flour? Watch this video!

If you’d like to grab ALL of my green banana flour recipes my e-books are available to purchase HERE!

 

Aimee x

Recipe: Carrot Spice Muffins with Lemon Icing (paleo + nut-free)

I’m so excited to be launching my TWO green banana flour recipe e-books in October that I’m giving you guys a taste test with this recipe!

Yesterday I whipped up a batch of Carrot Spice Muffins with Lemon Icing and they were so delicious. Clint enjoyed one after work and because they’re full of nutrients, they’re very filling so he could only fit one in. That’s amazing, Clint usually eats a lot!

So it’s good to know that they go a long way, which is handy when you’re spending a bit more cash on the ingredients, compared to conventional baking ingredients.

As with most of my recipes, this one is free from nuts as well as the usual inflammatory suspects like gluten, grains and dairy. But it’s not missing flavour, the most important element! I love that by using quality ingredients, just real food, and utilising herbs and spices, dishes can be full of flavour without compromising on health.

I won’t waffle on anymore, here’s the recipe for you…

CARROT SPICE MUFFINS WITH LEMON ICING

You’ll need:

Muffins:

1/2 cup green banana flour (buy some here)

1/4 cup coconut flour (buy some here)

1 tsp pure vanilla (paste, powder, bean)

1 tsp combination baking powder and bicarb soda (look for brands free from aluminium, gluten and rice)

1 tsp organic nutmeg

2 tsp organic cinnamon powder

2 tsp organic ginger powder

1 cup firmly packed grated organic carrot

2 tbsp raw honey

4 tbsp coconut oil (liquified)

2 pastured eggs

1 tsp apple cider vinegar

 

(FYI: organic herbs and spices make a huge difference when it comes to adding flavour!)

Icing:

(I recommend you purchase a stick blender for making the icing, or use a small bullet blender, but anything larger will make it difficult to achieve the desired consistency because the creamed coconut is so firm)

1 tbsp raw honey

3 tbsp creamed coconut (buy some here)

2 tbsp fresh squeezed lemon juice

 

To do:

1. Pre-heat oven to 160 degrees Celsius and grease a muffin tray with a little coconut oil
2. Sift the flours and powders into a mixing bowl to remove lumps (important for the banana flour)
3. Add remaining muffin dry ingredients and stir
4. In a separate bowl add the wet ingredients and whisk then pour into other bowl and stir until the mixture is well combined
5. Spoon into the muffin tray, to the top of each section (that’s a decent serving size, but you can make them smaller or larger if you wish)
6. Bake in the oven for 20-30 mins, depending on your oven, until edges are brown and a skewer inserted in the middle to the bottom of one muffin comes out relatively dry
7. Turn onto a cooling rack and allow to cool down almost completely (a tad warm is fine)
8. For the icing add the creamed coconut, honey and lemon juice to the stick blender jug and use your stick blender on high speed to mix it thoroughly. Lift the stick blender up and down constantly and stop sometimes to scrap edges and to ensure all of the mixture is combined well. When it’s free from lumps it’s ready
9. Spread the icing on the cooled muffins, or use a piping tool to make a fancier appearance and texture
10. Then serve and gobble down! These muffins are best served fresh and with a slight warmness. If you do refrigerate these just take them out and let them sit on the bench for 30min – 1 hour before serving so they’re not too cold and firm. Enjoy!

Optional extras: if you do want to add nuts to this for crunch then walnuts and pecans would be nice. Also some natural organic sultanas/raisins would be a tasty and sweet addition.

Remember you can add more or less spices and honey depending on your taste, this recipe is not strict!

Note: the ingredient purchase links above are affiliate links, we only affiliate with products and companies we 100% trust and believe in.

Please let me know what you think 🙂

For a stack more green banana flour recipes pre-order the world’s first e-books using this amazing ingredient HERE !!

Cooking with Green Banana Flour

Cooking with Green Banana Flour

 

Aimee x

 

5 Things I’m Grateful For Today:

1. Using green banana flour to create really healthy and yummy dishes
2. The sun shining on this gorgeous Spring day
3. It’s the weekend tomorrow!
4. The country music song playing right now and Spotify
5. My little container garden doing really well right now

 

 

Recipe: Paleo Fish n Chips with Lime Aioli

Last night after another awesome Primal Fitness Class we popped into Woolies to grab something for dinner (yes we still shop at big bad chain supermarkets.. we sometimes need to – don’t judge!) and I had the idea to make fish n chips. Partly because we love making crispy chips out of different veggies (very rarely potato, bit too inflammatory for us unfortunately) plus there were a few choices of wild-caught seafood on special at the Deli. Yay!

So we grabbed some beautiful flathead fillets (50% off, why not?!), a parsnip and a white-fleshed sweet potato to go with the orange sweet potato we had at home.

I’d been wanting to try using green banana flour (only my favourite ingredient in the world!) with fish to fry to see how it went… so I did!

It turned out brilliantly and alongside crispy baked veggie chips and a serve of lime aioli… dinner was sorted and pretty darn enjoyable (if I do say so myself <wink>!).

Here’s the recipe for you guys to make and enjoy it for yourselves!

 

PALEO FISH N CHIPS WITH LIME AIOLI

You’ll need:

500g fresh wild-caught flathead fillets

1/4 cup green banana flour (Natural Evolution available here)

About 1/2 cup healthy oil/fat to fry and bake with (I used olive oil as it was on hand, but you can use ghee, coconut oil, rendered animal fat etc)

Juice of 1 small lime

Wedges of lime to garnish

1 cup organic cold-pressed olive oil (Coles organic variety is the nicest we’ve found so far for making aioli/mayo)

1 pastured egg

About 1 tbsp roast garlic puree or garlic powder (more or less depending on your taste)

Veggies for chips (I used a combo of parsnip, purple skin/white flesh sweet potato and orange sweet potato as they all crisp up pretty well) – use a mandolin or julienne slicer to cut evenly

Himalayan salt to taste

Tip: use a flat-based fry pan so the oil/fat covers evenly

 

To do:

1. For the chips: Pre-heat oven to 180.
2. Cut up the veggies to about 5cm long and only 1-2 mm thick then place them flat and close together on an oven tray lined with baking paper and a thin layer of oil/fat. You may need 2 oven trays depending on how many slices of veggies you have
3. Use your fingers or a cooking brush to spread a thin layer of oil/fat over the top surface of each veggie to ensure each piece has a nice coating
4. Sprinkle salt over the top then place in the oven. Keep an eye on them because your oven may not cook evenly and some chips may cook or burn before others, so place your timer on to remind you to check every 2 or so minutes. Shuffle chips around as you need so they cook evenly. Keep in mind… white-flesh sweet potato hardens before it looks like it’s crispy! So check doneness by tasting a piece for yourself!
5. Once chips are cooked to your liking place them on paper towel to absorb excess fat then place onto plates or serving dish.
6. Alternatively you could fry the chips in a large pan on the stove.
7. For the fish: heat a non-stick fry pan on medium-high temp with oil/fat you’re using to fry in, ensuring there’s an even layer of a few millimeters for the fish to sit in. Keep some oil/fat aside for the cut the fillets to a smaller size if they’re quite large and came in a fork-shape when you bought them, then coat in banana flour and some salt. I don’t use egg mixture to coat first as I like just a thin layer of flour so the flavour doesn’t overpower the fish
8. Place the fish in gently to avoid fat splashing on you and let one side brown slightly before turning over carefully with tongs to let the other side brown. If you notice the first piece of fish breaking as you try to move it that means it’s cooked through so try to keep the other fillets on the first side for less time than that one 🙂
9. Place browned fish pieces onto a plate with paper towel to absorb excess fat then place on a plate or serving dish
10. For the aioli: in a stick blender cup add the lime juice, the egg, a pinch of salt and the garlic then blitz on high for a couple of seconds to completely emulsify
11. Ask someone to hold onto it for you or somehow secure it to your bench then with one hand holding the stick blender on high inside the cup, use your other hand to pour in the cup of olive oil
12. Move the stick blender up and down a few times to get all the oil blended properly. It shouldn’t take long to have a thick and slightly green looking mixture
13. Alternatively, if using a regular blender follow all steps except turn the speed to LOW and pour in the oil VERY SLOWLY to prevent the mixture from splitting
14. Spoon into a serving bowl or place dollops onto plates alongside the fish and chips. Garnish with lime wedges and serve
15. Remaining aioli can last in the fridge in a sealed jar or container for a week or more

You’re done and you now have a pretty healthy version of an old favourite takeaway dish! Enjoy 🙂

 

Aimee x

 

5 Things I’m Grateful For:

1. all the yum foods I create and eat
2. the 30 min of sunshine I had today to boost my immune system
3. seeing mum this weekend for her birthday
4. our event on Saturday for kids and adults, it’s going to be so fun!
5. The Food Network on SBS.. lol

Recipe: a Paleo dairy-free and nut-free cheese alternative

There are stacks of dairy-free ‘cheese’ recipes online and in books now. Some taste good and some taste nothing like cheese of course. Some are easy to make, some are really hard work.  Plus, most are made using nuts and not everyone can tolerate nuts well. Like me!

Most of my recipes are derived from a desire to create Paleo-friendly nut-free dishes for those who are allergic, don’t feel good eating many nuts, or just want nut-free alternatives. Especially important for school lunchboxes!

Last year I was introduced to an amazing dairy-free nut-free melting cheese recipe thanks to the legendary Aussie Paleo Chef (as known on Facebook, but just ‘Dan’ to us!) which goes brilliantly in Paleo burgers, in lasagne and on my chicken parmie recipe (in my soon-to-come Banana Flour e-book!!) and one of my fave recipes to teach people at private cooking workshops, always crediting back to the man himself of course!

If you’d like to grab his melting cheese recipe just download the Paleo Kitchen Creations e-book and enjoy the deliciousness!

So since learning that recipe, using it a lot and loving it.. I wanted to create a cheese that didn’t work only melted and could be spread onto crackers like regular animal milk-based cheese. One day I got creative in the kitchen and came up with a winner, using similar ingredients to Dan’s recipe, but slightly different. Of course though, me being me and not always organised in the kitchen, I didn’t write down the recipe as I went and couldn’t then remember the ingredients or method afterwards therefore I couldn’t replicate it so I could give it to you guys! Oh believe me, I tried! And failed… many times.

I’d almost given up but decided recently to have another crack.. and whad’ya know.. success!

I’ve finally created a spreadable cheese alternative recipe! I’ll be honest though, it doesn’t taste like real cheese, no cheese substitutes do. But, it’s a really healthy alternative and something interesting to include at dinner parties, as a snack, whenever you’d usually use cheese really.

Since it isn’t cheese and doesn’t taste exactly like cheese, let’s not call it “cheese”. Because that’s a fib after all! Instead, how ’bout we call it.. Cheezy Paleo Spread as it does have a likeness to cheese but it’s not the same as it, and that’s kinda cheezy I think! 😉

Ingredients you’ll need:

1/2 cup organic desiccated coconut

1/2 cup arrowroot flour

1 tbsp grass-fed pure beef gelatin powder (grab some via our affiliate link here)

2 tbsp spring/filtered water

1/2-1 tsp turmeric powder – depending on how yellow you want your cheez

1 tbsp apple cider vinegar

1 tbsp Niulife creamed coconut (not coconut cream/milk, but dried coconut processed to become ‘creamy’)

Himalayan salt to taste

 

Kitchen bits you’ll need:

Good blender (high speed, bullet, or glass with decent power)

Whisk

Measuring spoons and cups

Round or square/rectangle container lined with baking paper or plastic wrap. Plastic wrap will probably allow for creases to appear around the edges of the cheez but that’s not necessarily a bad thing!

 

Steps to follow:

1. In a small saucepan add 1 tbsp water and gently sprinkle gelatin powder evenly over the surface. Do not turn the stove on until the gelatin powder has absorbed some of the water and has ‘bloomed’.
2. Turn heat to medium and whisk the liquid so all gelatin granules have dissolved. Remove from the heat and set aside
3. Add to the blender add all remaining ingredients then drizzle the gelatin water on top
4. Place the lid on the blender and blitz on high to break down the desiccated coconut and combine everything well. You can blitz until you reach a very smooth consistency or stop before it reaches that if you prefer the texture of some of the coconut remaining
5. As you’re blending feel free to add a smidge more water (as in 1 tsp at a time) in case the mixture is too thick and isn’t combining properly. This can depend on your blender. Basically, you’re after a well combined and thick mixture with no lumps of creamed coconut or arrowroot remaining
6. Once it’s to your liking use a silicon spatula or food processor scraper (food processor scrapers seem to work perfectly for getting around all the grooves in blenders!) to remove the mixture and transfer to the lined container
7. Gently tap the base of the container on a steady surface like a chopping board to help the mixture spread to the corners and settle evenly
8. Place in the fridge for a couple of hours to set
9. When it’s time to serve, take it out of the fridge, grab the plastic or paper to remove it all from the container then remove the paper/plastic so you’re left with a big chunk of yellow cheez
10. Serve on a platter with crackers spread out around, or cut to smaller sizes if you wish. Keep in mind on a really hot day outside the cheez may melt because of the coconut oil and gelatin but it will take a while to melt completely. Use a butter knife to spread onto crackers or slide carrot sticks into it. Easy!
11. Store in the fridge in an air-tight container or wrapped in plastic. It contains gelatin which is an animal product so it will spoil after a few days as with any animal product. The apple cider vinegar will help preserve it to an extent but if the smell or colour changes please discard it.

Enjoy!

The recipe for the Rosemary Crackers (in the image) will be in my Banana Flour e-book, so be sure to keep an eye out for that.. launching in February 2016, yay!

I hope you enjoy creating and eating this recipe, please do let me know what you think!

 

Here are some answers to some questions I may get after sharing this recipe:

• Why not use nutritional yeast? I have experimented with it many times and every time it leaves my stomach very bloated and gassy the next day. From what I’ve read about it, it’s so processed and unnatural in its useable state that it easily messes with digestion. And don’t we mostly go Paleo to improve gut health?! Feel free to use it if you can tolerate it well but remember it could have inflammatory effects. It would replace turmeric for the yellow effect but turmeric is so healthy!
• Why use gelatin? Pure gelatin is so healing (so it’s actually good for digestion!) and helps create the texture of this cheez
• Could I use other types of dried coconut? Yes but the larger the pieces the longer they’ll take to break down enough in the blender.

Let me know if you have any questions to add!

Thanks,

Aimee xx

 

5 Things I’m Grateful For:

1. Our long weekend away in NSW going to a family wedding, seeing new places and staying with amazing friends
2. The sun out today so I can get some Vitamin D!
3. Healthy recipe creating
4. All Dan’s wonderful advice and inspiration
5. You guys reading our blogs!

Our bug adventures – Part 1

That’s not a typo, it is actually meant to read “Our bug adventures”, not “Our big adventures”.. did you get a bit confused there for a second?!

If you read the blog post we did about our 2015 Paleo Camping Retreat you’ll know we’re open to eating bugs, because one of our awesome sponsors Primal Collective gave us tubs of roasted crickets! They actually just taste like savoury popcorn, serious! And as we’ve discovered recently catching and cooking up some bugs ourselves.. there’s not a great deal of flavour. Generally speaking anyway. It’s more the mindset and the look of them that’s hard to get your head around. But once you get past that and free yourself of the ick-factor so many people naturally have at first, it’s really quite a positive experience!

Humans have been eating bugs since humans first walked the earth. Insects are just another rung on the food chain ladder. But these days, with the modern conveniences we’re used to such as shops selling pre-cut pieces of attractive-looking muscle meats.. we are really out of touch with what our food originally looked like, where it comes from and how it lived before it served the purpose of feeding another form of life. I.e. Us!

The fact humans do naturally eat bugs for survival and fuel seems to have been forgotten.

So because this is such a unique thing in the eyes of most, Clint and I thought we’d write about our bug hunting and eating adventures in the hopes of inspiring others to get on the insect train!

Our friend Dan the Aussie Paleo Chef has been eating bugs for a while. He often sends us photos of scorpions and other insects he finds in the bush near him in Canberra and then cooks up at home in coconut oil and other typical paleo flavourings. He’s really inspired us, we’d wanted to do this ourselves for a long time but were always a bit nervous about the safety of it. There’s so little information on the internet about which bugs are safe to eat, we just didn’t want to eat something that ended up being poisonous. Of course!

But a few weeks ago a new friend of ours saw an article we shared on Facebook by Stirring Change on eating dehydrated ants and indicated she was keen to try this herself. So we asked if she’d like to come on a bug hunt with us and she jumped at the chance!

We picked a day and a location and off we went into the bush to catch us some bugs! Our friend Sarah and her son had a list of edible insects they’d found online and Clint and I were pretty well read on the bugs in the area that would be safe to consume. We took some gloves, plastic containers and headed down the main track of a local parkland, turning over logs, sifting through leaf litter and basically looking in all the places we figured bugs would be.

We must admit, it was a pretty slow process! There weren’t as many rocks and logs as we’d hoped, but over the course of an hour or two we ended up a few keepers…

That big sucker is actually a giant centipede! Plus there’s a witchitty grub-type thing, a bush cockroach and a beetle.

This little guy is a regular centipede. Not to be confused with millipedes which we read are not safe to eat. To tell the difference, centipedes only have one leg per body segment, whereas millipedes have more.

“But don’t centipedes contain poison?” I hear you say? They do indeed but we’d read that cooking the bugs cooks out this poison, making them totally safe to eat!

Only 4 bugs (the beetle didn’t seem worth it so we didn’t include him) and 4 people to share around to.. hmmm. Sarah ended up letting us take them home to eat. I think she was still too nervous to cook them up herself! We didn’t mind!

She had wanted to score a haul of ants to take home to dehydrate, but when we started trying to catch some ants at the beginning of our trek we soon realised they are pretty hard to get! They’re really quick, so when you manage to get one or more in a container, you have others trying to get out at the same time. We figured we’d need to design our own ant-catcher contraption, or go home and Google for some ideas. So that’ll be for another bug hunting expedition!

Clint and I took these few bugs home and fried them in just coconut oil and salt. The centipedes and roach turned out perfectly; nice and crispy. The grub, however, wasn’t so nice, but we found out later from our friend The Free-ranging Chef that we needed to cook it slightly differently so we’ll definitely keep that in mind for next time.

Yes, there’ll be a next time! We’re already planning the next Bug Hunt! Cos, well, you could say … we’ve caught the bug for it..! haha sorry, couldn’t resist!

Next week we’re planning to try catching ants with a homemade trap (cos they are fast little buggers and tricky to catch!) to dehydrate. Plus more general insects so we can keep experimenting and hopefully enjoy a bigger feed!

So as well as the actual bug hunting, we also eat farmed bugs. The roasted crickets are great, but recently we also found out about cricket FLOUR! Or “powder” to be exact, because of the texture roasted crickets become when broken down.

Our new friends from Bugsy Bros in Brisbane sell packets of cricket powder and kindly gave us some to play around with. I’ve been cooking with it and really like it!

I even used it in a recipe I gave at my last Sunny Coast cooking demo… Mini Banana Muffins… and the tasters when down a treat! They’re a great addition for kids and adults lunchboxes because they’re small but filling and nourishing. That extra protein helps you stay fuller longer, and the exclusion of nuts, and even coconut flour, means there’s less chance of bloating and feeling ‘heavy’ after eating, unlike many paleo muffin recipes.

Would you like the recipe for the muffins so you can easily test out the cricket powder without it being a really strong and overpowering taste experience? And also to hide it from the kids? Here it is!

MINI BANANA MUFFINS

You’ll need these:

1 cup Natural Evolution banana flour (found here)

3 tbsp Bugsy Bros cricket powder (grab some here)

3 large organic bananas (brown spots are best!)

1-2 tsp each of pure vanilla, cinnamon and nutmeg

Honey to sweeten (1 tbsp. – 1 cup.. It’s up to you!)

1/2 tsp each of bicarb (aluminium-free), baking powder (gluten and rice-free) and Himalayan salt

1 tsp apple cider vinegar

2 pastured eggs

3 tbsp. coconut oil or ghee

Do this:

1. Pre-heat oven to 180 degrees Celcius
2. Place all ingredients in a food processor (or leave out bananas if you want chunky muffins. Add them in at the very end and blitz for a second or two) and mix well
3. Grease some mini muffin trays/moulds with coconut oil or ghee, then spoon mixture into trays/moulds and place on a baking tray in the oven
4. Bake for 15-20 mins or until golden brown on top

Tip: place slices of  banana on top before baking to make them prettier!

Ideas: swap banana for pumpkin or sweet potato (to help bind and moisten but with less sugar), add dates for extra sweetness, add whole blueberries, turn into savoury muffins with grated veggies and savoury spices/herbs… there are so many ways to change this recipe to suit your health needs and tastes!

These muffins are nutrient-dense so a few are very filling and great for school and work lunchboxes. They are nut-free which is great for schools or when having kids’ friends over who have allergies. They can be made coconut-free by using ghee or olive oil instead of coconut oil (the cricket powder is high in protein so it’s a perfect swap).

Storage Tip: Double the quantity, make large batches and store in bags or containers in the freezer to thaw and use when needed! For use within a few days store in an air-tight container out of the fridge.

So there you have it.. you’re up to date with our recent bug adventures and even scored a healthy and yummy recipe you can use insects in!

We hope this inspires you to step outside your comfort zone and try bugs if you haven’t before. Life’s so much more interesting and fun when we walk outside of those boring comfort zones and try new experiences 🙂

Please let us know how you go with bug hunting and/or eating, we’d love to hear from you!

Stay tuned for Part 2 🙂

Aimee (and Clint!)

 

PLEASE NOTE THAT MANY INSECTS ARE CLASSED AS CRUSTACEANS DUE TO THEIR SHELLS SO ALWAYS BE MINDFUL OF WHAT YOU CONSUME IN REGARDS TO ALLERGIES

5 Things We’re Grateful for Today:

1. Trying cool new foods like bugs and cricket powder
2. The rain on the garden today
3. Clint having a good birthday yesterday and loving his gifts
4. Special friends who bring joy to our lives
5. Natural movement and play

DISCLAIMER: All content provided on this Under the Primal Influence blog is for informational purposes only. The owner of this blog makes no representations as to the accuracy or completeness of any information on this site or found by following any link on this site.

The owner of undertheprimalinfluence.wordpress.com will not be liable for any errors or omissions in this information nor for the availability of this information. The owner will not be liable for any losses, injuries, or damages from the display or use of this information.

 

Recipe: Smoky Hot BBQ Sauce

Thanks to Sunshine Coast Paleo Lifestyle Meetup Group member Andrea for sending us this winning recipe!

Andrea kindly gave us a batch a few months ago and we loved it. Clint was eating it with a spoon it was that good, so we thought it about time to give you guys the recipe so you too can make and enjoy this deliciousness!

Photo: unknown

SMOKEY HOT BBQ SAUCE

Yields approx. 2 cups

NF based on approx. 1/4 cup

 

What you’ll need:

1 onion, minced

2 cloves garlic, minced

1 can tomato paste

1.5 cups fresh organic crushed tomatoes

¼ cup pure date paste

½ cup unsweetened pure applesauce

1/4 cup organic balsamic vinegar

1/4 cup white wine vinegar, or apple cider vinegar, or coconut vinegar

3 tbsp organic Dijon mustard

Juice of 1 lime

2 tbsp coconut amino’s

1 tbsp fish sauce (omit if can’t find paleo version)

2-3 tbsp fresh ginger, grated

¼ tsp ground cloves

½ tsp ground cinnamon

1 tsp smoked paprika

3-4 dried chipotle peppers, chopped

1 cup water

¼ tsp all natural liquid smoke (omit if can’t find paleo version and just add more paprika)

 

Now do this:

Add all the ingredients to your blender or food processor and process until completely reduced to a fine, liquid puree.

Transfer that puree to a medium saucepan and bring to a boil. Lower the heat, partly cover and simmer for 45 to 60 minutes, stirring from time to time, until the sauce is nice and thick and darker in color.

Kill the heat and let the sauce come down to room temperature.

If you want a really smooth BBQ sauce, pass it through a fine mesh sieve (you will have to help it through by swirling it around with a ladle), otherwise, just transfer it straight to an airtight container and refrigerate.

This BBQ sauce gets better after sitting in the fridge for a few days and it will keep for 2-3 weeks in the refrigerator.

 

Enjoy 🙂

Recipes: Jelly + Jaffa Panna Cotta

The Sunshine Coast Real Food Festival on the weekend was fantastic! We were thrilled to be a stallholder and even more so that I was invited to do a Gelatin Cooking Demo as well. What an opportunity!

Yesterday I showed a group of about 40 people how to make Orange Juice Jelly, and Jaffa Panna Cotta – 2 of my favourite gelatin dishes.

Not only are they healing and nourishing for the body, but also easy and affordable to make  and delicious! What could be better?!

I promised the attendees I’d provide the recipes for these, so here they are…

JUICE JELLY

You’ll Need:

2 cups organic juice (pulp-free, or not if you want fruit/seed texture)

1-2 tbsp pure beef gelatin powder (depending on how wobbly or firm you want it)

Optional: raw honey or other healthy liquid sweetener (I love Hello Honey Australia honey, it’s beautiful!)

Do this:

1.  Pour juice into a medium-large saucepan sitting on the stove, but without turning the stove on

2. GENTLY and SLOWLY sprinkle gelatin powder, from the tablespoon, evenly over the surface of the juice

3. Let it soften for a couple of minutes until gelatin becomes translucent from absorbing the liquid. This process is called ‘blooming’. The thicker the liquid being used, the more of a ‘brainy’ effect will occur!

4. Once all the gelatin seems to have softened turn the stove to a medium-high heat and grab a whisk or fork ready to stir and finish dissolving the gelatin granules as the liquid heats up

5. The gelatin won’t take long at all to finish dissolving. Once it has, remove saucepan from the heat and either pour through a strainer if you think you ended up with some clumps of gelatin, or straight into a container. If making jelly cups for a party, pour into those. If just making a batch of jelly to take serving sizes from later, pour into a large container (glass is  best)

6. Place in the fridge to set over a few hours. The smaller the container/s, the quicker the setting process will take, and it’ll depend on how cold your fridge is also.

7. If making jelly cups, pretty-them-up a bit by adding grated or diced fresh fruit and/or a dollop of pure Ayam coconut cream to the top as a garnish and for added flavour and texture

Jelly cups are perfect for school and work lunchboxes and jelly in general is a terrific snack or with part of a main meal. I actually have banana jelly for brekkie every morning along with an egg yolk and some grass-fed lamb or beef mince.

To make fruit jelly simply bloom the 1-2 tbsp to 2 tbsp water (instead of the juice as per recipe above) in a saucepan. Follow blooming and dissolving process then pour into a blender with fruit (banana works great) and set in the fridge as you normally would. Easy! Banana jelly does go brown in the fridge but the soft fluffy texture and taste are not compromised.

To make lollies: simply use 2 cups of liquid to 4 tbsp gelatin powder!

JAFFA PANNA COTTA

You’ll Need:

1 tsp – 1 tbsp pure beef gelatin powder (depending on how wobbly or firm you like your panna cotta)

400ml 100% pure coconut milk (or cream if you want a thicker, richer result. I use the Ayam brand)

2 tbsp pure organic cocoa powder

2-4 tbsp raw honey (depending on how sweet you want it) (I love Hello Honey Australia honey, it’s beautiful!)

Rind of 1 orange, keep some aside for garnish

½ tsp pure vanilla essence

Do this:

1. In a small or medium saucepan add 1 cup of coconut milk, orange rind, cocoa, honey and vanilla

2. Whisk to combine

3. Turn the heat off JUST BEFORE the mixture bubbles then leave there for the flavours to infuse

4. In a shallow container add the remaining coconut milk

5. Using a spoon to gently sprinkle the gelatin powder on top of the coconut milk, aim for an even layer completely covering the surface of the milk. This method is called ‘blooming’

6. Let the gelatin mixture rest for about 10 minutes. In this time the mixture on the stove would have infused

7. After 5-10 minutes, heat the mixture on the stove again being careful to not let it bubble, as with before

8. Remove it from the heat and whisk the gelatin mixture into the warmed mixture

9. Once it’s completely combined, pour through a strainer into a large container or individual serving containers then place in the fridge to set

10. It will take 2-3 hours to set depending on how cold your fridge is and size of panna cotta. Cups will take less time than one big container full.

11. Once it’s set, use a knife or spatula to scrape around the edges to make it easier to remove then turn the container/s upside down onto a serving plate until set panna cotta comes out. It has a jelly/pudding-like consistency so it should come out with no breakage if it’s set properly

Alternative you could serve it still in the containers

12. Garnish with remaining orange rind then serve!

There you go, 2 really healthy and easy sweet dishes for you to make and enjoy!

If you live on the Sunshine Coast feel free to grab some of the ingredients from our Primal Pantry catalogue – pretty much all are less than RRP and absolutely all are quality.

If you’d like to grab ALL of my gelatin recipes you can purchase the Sweet Goodness with Gelatin e-book, which contains everything I know about gelatin and all the sweet recipes you’ll ever need so you can make any recipe you come across online, and be creative with flavour combinations for the techniques you’ll learn.

The Paleo Kitchen Creations e-book Dan the Aussie Paleo Chef and I created together also has an amazing melting cheese recipe using gelatin and doesn’t contain any dairy or nuts. It’s incredible!

To learn to make loads of other healthy, easy and affordable paleo-friendly dishes book in for a private cooking workshop with me! They are always a lot of fun 🙂

Please let me know if you have any questions about gelatin or paleo living in general feel free to get in touch, I’d love to hear from you!

If you were at the demo yesterday.. thank you for coming and I hope you enjoyed it!

Aimee x

5 Things I’m Grateful For:

1.A fabulous weekend at the Real Food Festival

2.Educating people on the health benefits of gelatin

3.Primal Fitness Class on today, because I can’t wait to play!

4.Roast veggies because they’re just so easy and delicious

5.Forest play time