Coco nutty butter balls

IMG_3809These are super simple, like 10 minutey start-to-finish. Makes about 20-25 balls, depending on how big you like your balls (oo-er missus).

The original recipe called for peanut butter. What’s not to like? But if you’re Paleo, your views on peanuts may differ, so I have mixed about two parts almond butter with just one part peanut butter as an alternative.

For the balls:-

1 1/2  cups of nut butter

Generous 1/4 cup of coconut flour (I used Tiana)

1/8 cup agave nectar, or honey

Mix the whole lot in a bowl until it comes together into a sort of cookie-dough type consistency.

Form little balls in the palm of your hands (it should not be sticky) and place on greaseproof paper.


Refrigerate for half an hour or more.

For the chocolate coating:- Melt about 100g of dark chocolate (70% plus) in a bain marie and leave to cool for a few minutes. Drop the little coco nutty balls into the chocolate goop one at a time until they are coated all over.


Pop them back in the fridge to set for a little while, then enjoy.


Old School Paleo Pineapple UpsideDown Cake

Just the ticket.
A pineapple in the fridge and a distant memory of Domestic Science lessons, resulted in some (literally) old school bakery today!


You will need:-
An 8 inch diameter cake tin, greased & lined
About half a pineapple, cut into chunks about 1/4 inch thick
1 cup of ground almonds
1 tbsp coconut flour
2 eggs
1/2 cup coconut milk
1/4 cup honey/agave nectar
1 tsp baking powder
1 tsp mixed spice (optional)
1 tsp vanilla extract

pineapple 1

Caramelise the pineapple in a pan, turning over when it starts to brown a little. Once both sides are done, plop it in the cake tin and spread evenly around to cover the base.

Put all the other ingredients in the mixer & combine well. It’s really that quick and easy!

Pour the mixture into the tin, evenly spreading across the pineapple.

Bake in the middle of a pre-heated oven at 180 degrees for around 30 minutes, or until a skewer comes out clean.

Turn out, once cooled a little, onto a wire rack upside down. The pineapple should now be on top!

Enjoy, as I am now, with some double cream if you do dairy, or straight up. Best slightly warm in my humble opinion.

pineapple 3

New Year Paleo treats – Coconut and Date Cubes

THE quickest and easiest recipe for perfect bite sized snacks. If you like coconut you’ll appreciate this recipe, which means that you can have a sweet Paleo treat at hand within minutes.

paleo crossfit

You will need:-

2 cups of unsweetened dessicated coconut

2 large eggs

1 tsp vanilla bean paste or extract

1/4 cup soft dates, chopped

(See, told you it was going to be easy!)

paleo crossfit

Preheat the oven to 180 degrees centigrade. Grease a 8×8 inch baking tin. You can use a larger tin, of course – the coconut squares will be thinner but no less tasty.

Whisk the eggs and the vanilla together in a cup or bowl, then add this to the coconut. Mix together well to combine, ensuring the egg is evenly distributed.

Add the chopped dates and stir in evenly.

Bake for around 20 minutes until golden on top. Leave to cool, then cut into cubes and enjoy!

Date, Pecan & Banana Mini Loaf

paleo primal

For 4 mini loaves, you will need:

2 cups ground almonds

1/2 cup coconut flour

1/2 teaspoon sea salt

1tbsp ground ginger

1 tsp baking soda

1 cup pitted dates (Medjool best for a soft, moist texture, but any will work)

8 large eggs

1 cup pecan nuts

1 ripe banana

1/2 cup cider vinegar (or white wine vinegar if no cider in the house!)

paleo primal recipe

Blend the dry ingredients in a food processor, then add the dates & roughly broken up banana. Blitz until they are well and truly chopped and mixed in.

Pulse in the eggs and vinegar.

Briefly pulse in the pecans so they are chopped coarsely.

Line 4 mini loaf tins, or one large loaf tin.

Bake at 170 degrees for 30 minutes. Leave in the pan for an hour to cool before removing.

If using a large loaf tin, increase the cooking time significantly……use a skewer to test after about 40-45 minutes. When it comes out clean, you’re good to go.

Eat plain, or smeared with butter. And a cup of tea. Nom.

I have a bag of dried sour cherries in my cupboard and I might try this recipe again with those instead of dates next time. Variety is the spice of life after all!!

Sweet Treats #backonthepaleowagon

almond butter nibbles 2Having fallen spectacularly off the Paleo wagon around  mid December (Advocaat mating season – ignore at your peril), yesterday seemed like a good moment to fasten the wheels back on and try to wean myself off the sugar.

Not feeling brave enough to go entirely cold turkey (pardon the Christmas pun), I looked to my trusty cupboard full of nuts (no jokes please) in an attempt to inspire myself.

Eventually I came up with these. Super quick, super simple and apparently almost all gone. No actual cooking required.

I shall call them ‘Almond Butter Bites’. *Hallelujah*

Here’s how to manufacture some for yourself.

You will need:-

One whole small jar (about 200g) of almond or other nut butter

A tablespoon of your flour of choice. I used flaxseed flour (‘cos I had some and I was desperate to use it) but I reckon ground almond would taste just as yummy, if not even better

1/2 to one teaspoon of vanilla essence (to your taste)

A bar (approx 100-150g) of darkest dark chocolate. I used 90% cocoa solids Lindtt Excellence (mmmmmmmmmmmmm)

A pinch of sea salt

paleo crossfit

To make the little balls of salty goodness:-

Put the almond butter, vanilla, salt and the flaxseed flour into a bowl and mix well together.

Break up the chocolate and melt over a pan of boiling water until completely smooth.

Roll the dry mixture (should be quite a dry dough) into balls – any size you like, depending on how cavernous a mouth you have (I made about 20-odd from this mix) and place them into little paper cases or onto a sheet of baking paper.

When your chocolate is melted, drop the balls one by one into it, turn them to coat with slick, velvety blackness, and then scoop straight out and plop them into their paper cases.

Leave for a few minutes (fridge is fine) until the chocolate is set hard, then hide them from your husband immediately.

I am now firmly reinstalled atop my Paleo wagon. Bring on the 2013 body fat challenge!!

Lazy Arse…

It has been sometime since I last put thought to screen – sometimes there just isn’t much to comment on. However, this week seems to have been a week where arse(s) features heavily, if not always for the right reasons.

First, let me start with my own particular affliction – painful knees (stay with me here). For many years my right knee has always found ways to remind me it’s there, and that I, and it, are getting older. We havent quite reached the ‘weather vain’ status, where it notifies me when the weather is a bit damp and cold, but it does need a bit of coaxing first thing in the morning, and doesn’t like it when I rush around. Until now, I have always been able to rely on the left knee for support and balance. Until now.

About three months ago, the left knee decided that it had been abused for too long, and would no longer stand for it (or me) without sending shooting pains to my head or just throb like a sulky teenager. For Crossfit this presents a problem, and creates a vicious cycle where the pain creates bad movement, and bad movement creates more pain. Typically, I took the ‘non-intervention-it-will-get-better-on-its-own’ approach, but last week I decided enough was enough and took myself off to a physio to get fixed.

(I am sure I have aired my theory before that Crossfit was created by physiotherapists/chiropractors and the like, to generate income. One breaks me, the other puts me back together. It should not have surprised me therefore that the face greeting my at the reception was none other than Teri from the same crossfit club!)

After a few different assessments the conclusion was delivered

“You have a lazy arse”


“Your Glutes are engaging very late, making your Quads do all the work – that’s putting stress on your knees”

“Makes sense, what now?”

“Now I get to inflict massive pain on you legs and make you do ridiculous exercises – this is the bit of the job I love…” She didn’t really say that, but you could tell that’s what she was thinking! I got my own back by pretending it didn’t hurt and asking if I could book a session every day…

My second ‘Arse event’ was thanks to Frank.

There is an unwritten, but clearly understood code when it comes to what to wear, and how to wear it, especially for men. ‘Skins’, or tights are fine – but MUST be worn under shorts, after all, this isn’t fucking ballet.

I was wearing mine for the first time, and wondering whether I would ever get used to the slow, but incessant plucking of my leg hair, when Frank walks over to congratulate me on yet another fashion blunder. I didn’t notice at the particular moment that Frank was only wearing tights, but it became abundantly clear when we started doing bear walks in a line…  Andy summed it up best

“Frank, for the love of God, cover up your fucking arse!”

The third and final interaction with ‘an arse’ came on eBay. I have decided to get rid of loads of ‘stuff’ that has been lying around the house (i.e. Helen had hinted to the point when the hint was now a clear instruction) and sell it on. This should be a straight forward exercise were it not for the brainless arses that seem to spend their whole adult life surfing eBay and asking stupid question about things they have no intention of ever buying. To those frustrating arses I say this “Bid or fuck off you stupid arse”

I’ll let you know how the knees get on…