paleo lasagne (layers of veggies and meat).

stuff you need (serves six).

for the layers.

one eggplant, with the top cut off and sliced (about half a cm).
one large sweet potato sliced thinly.
three zucchinis sliced thinly.

for the meat layers.

one tbs coconut oil for the pan.
one onion diced.
one clove of crushed garlic.
two rashers diced bacon.
500g beef mince (or any that you like really).
one cup sliced mushrooms.
one tbs oregano.
one tsp rosemary.
one tsp cinnamon.
two cans organic 100% chopped tomatoes.
salt n pepper to season.

for the ‘cheese’ sauce.

one cauliflower.
one clove garlic crushed.
half a cup of almond milk.
salt n pepper to season.

now what.

Preheat your oven to 180 degrees celsius.
Place the eggplant and sweet potato on a lined baking tray.
Season with salt and place into the oven for 10 minutes and set aside.

For the ‘cheese’ sauce, cut the cauliflower into florets and microwave for 12 minutes, or until a fork can easily poke the stalks of the florets.

Let’s start the meat sauce.
Heat the coconut oil in a pan on high.
Add the onion, garlic and bacon and cook until the onion is soft.
Add the beef and stir until the beef browns.
Add the mushrooms and herbs and keep stirring.
Pour in the canned tomatoes and season with salt n pepper.
Once the sauce starts to bubble, turn the heat down and let simmer for 10 minutes.

 Meanwhile, back to the ‘cheese’ sauce.
With a stick blender, puree the cauliflower.
Add the garlic, almond milk and salt n pepper and stick blend until super smooth.

 Now to put it all together!
Start by lining the base of a casserole dish with the sweet potato, make sure they overlap a little.
Add half the meat mixture and spread out over the sweet potatoes evenly.
Spoon on a third of the ‘cheese’ sauce evenly.
Layer the eggplant on top, again overlapping the pieces a little.
Repeat with a layer of meat and a layer of ‘cheese’ sauce.
End with a top layer of zucchini as well as the rest of the ‘cheese’ sauce.
Sprinkle rosemary and oregano to garnish.

Place the lasagne into the oven uncovered for 35 minutes.
Once cooked, let sit for 10 minutes before serving up.

merrymaker tip:

There are quite a few steps in this one so it is perfect if you can recruit a sous chef!

Tags: clean eating, crossfit, dinner, italian, paleo

About the Author

e & c Two aussie sisters who love to be fit + create healthy recipes. We want to share this with you!

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All for One” Peanut Butter Cake

by KELLY M

This doesn’t happen very often, so I’d try to enjoy it.

 

I’m speechless. Actually speechless. I don’t think I have any words and it is totally this cake’s fault.

The fact that this baby can be made in under three minutes in the micrwave and is less than 130 calories is nice, but that doesn’t compare to the taste. Oh the taste.

This is where the speechless part comes in. I’m going to warn you fairly: if you want me to try to describe how this cake tastes, you’re going to get a lot of  ineffective metaphorical flailing before you actually learn something useful.  So here I go.

At first, you get this bite that you can nearly describe as fudgy. Chewy almost, but not quite. And then you get peanut butter. Not like I just whacked you over the head with a peanut butter jar amount of peanut butter, but the peanut buttery-ness is totally there.

See? I just said peanut butter three times in one sentence to make my description more complete. That was for your benefit. You’re welcome.

And if you’re a sane person and what I just said didn’t even begin to make sense to you, then I’ll pull together one sensible descriptive line for you. This cake is almost too mouth-watering to be vegan, grain free, gluten free, sugar free, soy free, low carb, and only 130 calories for the whole ginormous thing be done in under three minutes.

Almost. But I wouldn’t trick you like that.

“All For One” Peanut Butter Cake

This. cake. rocks. But to make it rock just a little bit harder, I microwaved a teaspoon of peanut butter and a teaspoon of almond milk for 30 seconds, stirred, and spooned the sauce over the top of the cake for an elegant and decadant twist. The creamy sauce over the cake just takes the whole shabang over the top.

Serves one

Nutritional Info

(calculated with egg replacer and Better N Peanut Butter)

Serving size: the entire cake (the whole recipe)

Calories: 129

Fat: ~4 grams

Ingredients

1 Tablespoon peanut butter (I used Better N Peanut Butter, for a lower fat option.)

2 Tablespoon almond milk

2 egg whites, or 1 Tablespoon egg replacer mixed with 4 Tablespoon of water for a vegan version

2 Tablespoon coconut flour

1/2 teaspoon baking powder

pinch salt

sweetener to taste (I use 1-2 packets of stevia)

Directions

In a small microwaveable bowl (or mug), add the peanut butter and almond milk. Nuke for 45 seconds to a minutes, stir, and let sit for a few minutes. Add in the rest of the ingredients and stir until everything is even;y incoorperated. Spoon the batter into a greased mug and smooth out the top. Micrwave for about 2 minutes, keeping a close eye on it to cook it shorter or longer as needed because microwave cooking times vary so greatly. It took 2:30 in my microwave, but it’s older than I am. Let cool for a few minutes.

Good thing you’re supposed to eat the whole thing, right?

Enjoy!

-Kelly M.

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Tagged as: all for one, coconut flour, delicious, easy, gluten free, grain free, healthy, low carb, microwave,no bake, peanut butter, quick, Recipes, single serving, soy free, sugar free, vegan, vegetarian

     

protein mug cake

Ingredients: 
1 Scoop vanilla whey protein powder (I use Body Fortress) 
1 Tbsp unsweetened cocoa powder 
1 tsp sugar or sugar substitute (I use Truvia baking blend) 
1/4 tsp baking soda 
pinch of salt 
1 egg 
1 Tbsp almond milk 
1 Tbsp peanut butter 

Mix all the dry ingredients in a mug (protein powder, cocoa powder, sugar, baking soda, and salt) with a fork until well blended and there are no clumps. Add in the egg and almond milk and mix until smooth. Drop the peanut butter into the center of the chocolate mixture and press down to submerge. Microwave for around 1 minute on high (give or take some time depending on your microwave), but watch it! It will start to bubble over the top. If this happens, stop microwaving, press batter back into mug with fork, and continue microwaving. When finished, cake should be cooked but still very moist. It is okay if not all the batter has cooked! 

paleo protein mug cake.

stuff you need (serves one).

one serve of protein powder (we use 180 nutrition because it is completely clean…HALLELUJAH!)
one tbs. raw cacao powder.
one tbs. coconut oil.
one tsp. stevia (we love to use natvia).
one tbs. cinnamon.
half a cup of egg whites (about two-three).
one tbs. water.

now what.

Place all ingredients into a blender and blend until smooth.
Place the mixture into a mug or small bowl.
Microwave for one minute at a time, stirring between minutes.
Depending on your microwave it may take one, two or three minutes until a nice ‘cake’ forms.
Top your cake with raspberries and coconut or anything you please!

It tastes naughty…but is totally fit + healthy! WE LOVE MUG CAKE!

Tags: breakfast, cake, chocolate, clean eating, paleo, protein

Dessssserrrrrt! As much as I love savory food, I do have a sweet tooth and this mug cake is totally easy to make, fast, sweet, and perfect for growing those big guns! Throw together in a mug: vanilla protein powder, egg white, vanilla coconut milk, stevia (an alternative sweetener to sugar 0 cal!!), raw almond slivers and microwave for 40 seconds, flip the cake and microwave again for another 20 seconds until cake-like, don’t microwave too long otherwise it will turn spongy and taste super dry. Top with whatever extra treats you like, I use cinnamon, flax seed, frozen berries, nonfat plain Greek yogurt, and almond butter.

Ingredients:

1 scoop vanilla protein powder

1 egg white

2-3 tbs vanilla coconut milk

1 packet stevia

raw almond slivers

cinnamon

flax seed

frozen berries

nonfat plain Greek yogurt

almond butter

Ria's Easy Raw Mango Chutney

Ria's Easy Raw Mango Chutney

In this simple recipe, a raw half ripe mango is pureed with garlic, bandania (culantro) and hot pepper(s) to create an exotic blend of flavors. Mango chutney is traditionally enjoyed with pholourie or saheena (deep fried fritters made with chickpea flour and/or regular flour), but I was inspired to eat it with the cauliflower fritter I recently posted.

[Trinidad Pholourie with Mango Chutney]

Mango chutney also makes a great accompaniment to curries, stews, baked fish, “bake and shark” and other sandwiches. Confession: I pour it on everything!

By the way, this mango chutney (and the ever enticing Trini Chow) is the closest I will ever get to adapting a “raw food diet”...A diet I have tried and failed miserably at....Raw food certainly doesn’t get any more delicious than this!

You may have noticed that the ingredients are similar to that of a mango chow, but here a different method of preparation is applied; the end result is more versatile, but equally delectable and addictive.

COOK'S NOTES:
Adjust the heat acording to your taste. If you would like the flavor of the pepper without the heat, use a red pimento pepper or remove the seeds from the hot pepper.

I used a half-ripe mango to make my chutney, but a green (unripe) mango can also be used. If using a green mango, add a teaspoon of sugar(or to taste) to balance the acidity of the mango.

Please keep in mind that the culantro(bandania) leaves I use are 6-8 inches in length and the flavor is probably not as strong as those found in the yards in Trinidad.

You may also use a food processor without the addition of water. I used a blender only because my food processor "went kaputski" with the excessive use and I never replaced it. I bought a mortar and pestle, but that's not working out with my schedule...even though the pounding is therapeutic when I am not having a good day. How long can I live without a food processor? Time will tell....Stay tuned.

Ria's Easy Raw Mango Chutney

1 large half-ripe mango, peeled and cubed
6 large culantro leaves
4 cloves garlic
Hot pepper, to taste
1/2 cup water (only if using a blender)
Salt, to taste
Sugar (optional if using a green mango)

Wash and peel mango.
p.s Nowadays I use cherry peppers vs. habanero or scotch bonnet.

 

Separate the mango pulp from pit and chop into pieces.

Add all ingredients to blender.

Process until smooth..

This is just too easy to make......

Enjoy!!

[Plants pictured above--greek oregano (bottom left) Snap peas (top right)]

Thanks for stopping by,

I'll be back soon,

With Love,

Ria





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 5 plantain
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slice plantains,
season mince
beat eggs with seasoning addd half eggs to bottom of pan arrange ha;lp plantain then beans then mince then beads then plantain then rest og eggs.

baked plantains in rum

Butter or cooking spray for the pan   
3 plantains, fully black and soft  
1/4 cup granulated sugar 
2 Tbs. dark brown sugar 
Large pinch ground cinnamon (optional) 
2 Tbs. dark rum 
2 Tbs. orange juice 
2 Tbs. unsalted butter, cut into small pieces 

---

Heat the oven to 375°F and grease an 8x8-inch baking dish with butter or cooking spray. Trim the ends of the plantains and peel off the skin. Slice them on an angle to get 1/2-inch-thick oval slices. Layer the plantain slices in the baking dish so they overlap slightly. Sprinkle on both sugars and the cinnamon. Drizzle the rum and orange juice over the plantains and dot the butter pieces on top. Bake until the plantains are golden brown, tender, and have lost their shape a bit, 30 to 40 min. Let cool for at least 10 min. Serve warm or at room temperature.

nutrition information (per serving):
Calories (kcal): 310; Fat (g): 6; Fat Calories (kcal): 60; Saturated Fat (g): 4; Protein (g): 2; Monounsaturated Fat (g): 2; Carbohydrates (g): 63; Polyunsaturated Fat (g): 0; Sodium (mg): 9; Cholesterol (mg): 15; Fiber (g): 3;

photo: Scott Phillips

Honey Dijon and Rosemary Chicken Thighs

Honey Dijon and Rosemary Chicken Thighs

I skipped the gym again today.  I realize this is a carnal sin on the eve of summertime.    However, as of last night my legs were still unbearably sore from a combination of my squats and dead lifts on Friday and hot yoga on Saturday (I'm talking the walking funny kind of sore).  Add to that the fact that Scott's 7:00 am client had to cancel and it's a Monday, and you have a no-brainer sleep-in morning. 

So instead of a work out, I give you food.  You are getting the upper hand here.

If any of you have a Pinterest account, I am sure you have seen the "Man Pleasing Chicken" recipe that went viral a few months back, and is still a regular occurrence on my feed.  Well, this is my version of that recipe.   

Allow me a brief tangent.  If you don't have Pinterest, I recommend you sign up now.  It is a game changer for meal planning.  It allows you to "pin" all of the recipes you find from food blogs, news articles, and random websites to one place so that you can go back to them at a later date when you are ready to cook.  

I primarily use it for recipes, but you can pin anything you find on the Internet to the various boards you create (think home decorating board, fashion board, shoe board, exercise board, etc.).  As a warning, it's highly addictive and a complete time warp.

Planter courtesy of Nitty Gritty.  Key to always having herbs on hand for quick meals.

Back to the chicken.  This is one of my "go-to" week night recipes.  If I've had a bad day at work and cannot fathom going home to cook dinner, I'll scratch whatever was on the menu for that evening, grab some chicken thighs on the way home, and make this instead.  The ingredients are so simple  and common that I always have them in my pantry.  

It honestly takes about 10 minutes to throw everything together, and leaves you the 30 to 40 minutes of cooking time to hang out with the family, read a magazine, or peruse Pinterest for more quick and simple weeknight recipes. 

And its healthy, which seems utterly impossible once you take a bite. You can make it even healthier by subbing the chicken breasts for the chicken thighs (not worth the flavor sacrifice in my opinion).  If you do choose to substitute with chicken breast, do yourself a favor and brine the chicken for about 20 to 30 minutes before cooking to help lock in the juice.  Dry chicken breasts are the worst.

Try serving it with some roasted green beans or asparagus.   Toss the asparagus or green beans with about a tablespoon of olive oil, season with a little salt, pepper, and garlic powder, and throw them in oven during the last 15 minutes of cooking.  It's truly the perfect Manic Monday meal.

Honey Dijon and Rosemary Chicken Thighs
Serves: 4
Prep Time: 10 Minutes
Cook Time: 30-40 Minutes
Total Time: 50 minutes

Ingredients:
8 boneless skinless chicken thighs
3/4 cup Guinness Dijon Mustard (any whole grain mustard will do, this one just looked fun)
1/4 cup Dijon Mustard (like Grey Poupon)
1/3 cup honey
1 tablespoon apple cider vinegar 
1 bunch of rosemary, finely chopped (about a cup unchopped)
1 teaspoon salt
1 teaspoon garlic powder
1/2 teaspoon pepper

Directions:

Preheat oven to 425 degrees. In a bowl, mix mustards, honey, apple cider vinegar and rosemary. Rinse and dry chicken and place in a greased oven safe casserole dish. Season with salt, pepper and garlic powder. Pour honey Dijon mixture over chicken. Bake 35 to 40 minutes until chicken is cooked through.

Baked Crisp Parmesan Romano Chicken

From Martha Stewart Living Omnimedia

Marinating and baking the chicken is a healthy alternative for keeping it moist and flavorful.

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Nutritional Information
(per serving)

Calories	--
Total Fat	--
Saturated Fat	--
Cholesterol	--
Sodium	--
Total Carbohydrate	--
Dietary Fiber	--
Sugars	--
Protein	--
Calcium	--

Courtesy of Martha Stewart

Serves: 4 Edit

Oven Temp: 400

Ingredients

U.S.

Metric

Conversion chart

• 1/4 cup(s) extra-virgin olive oil, plus more for baking sheet
• 1/4 cup(s) red-wine vinegar
• 1 tablespoon(s) red-wine vinegar
• 1/2 teaspoon(s) coarse salt
• 1/4 teaspoon(s) crushed red-pepper flakes
• 1/2 teaspoon(s) dried oregano
• 3 clove(s) garlic, minced and divided
• 1 (3- to 4-pound) whole chicken, rinsed well, patted dry, and cut into 8 pieces
• 1 cup(s) fresh breadcrumbs
• 1/4 cup(s) freshly grated Parmesan cheese
• 1/4 cup(s) freshly grated Pecorino-Romano cheese
• 2 tablespoon(s) fresh flat-leaf parsley, finely chopped
• 1/4 teaspoon(s) freshly ground pepper

---

Directions

1. Whisk together oil, vinegar, salt, red-pepper flakes, oregano, and 2 minced garlic cloves in a 9-by-13-inch baking dish. Add chicken to marinade in dish, turning each piece to coat. Cover with plastic wrap, and refrigerate at least 1 hour or up to 8 hours.
2. Stir together breadcrumbs, cheeses, parsley, pepper, and remaining garlic in a medium bowl. Line a rimmed baking sheet with parchment paper or foil and coat lightly with olive oil.
3. Dredge each chicken piece in breadcrumb mixture to coat; shake off excess. Transfer to prepared baking sheet.
4. Bake chicken until breadcrumbs are golden and chicken is cooked through, 45 to 50 minutes. Using a spatula, loosen chicken from sheet before serving.

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bbq sauce

You’ll Need…

1/4 cup brown sugar (packed)
1/4 cider vinegar
1 large onion diced (I used a sweet onion)
2 cups ketchup
1/4 cup Worcestershire sauce
2 tablespoons molasses
2 tablespoon yellow mustard (commercial stuff is fine)
1 scotch bonnet pepper
1/2 teaspoon black pepper
1/2 teaspoon ground allspice
1 tablespoon olive oil
1/2 teaspoon salt
1 tablespoon grated ginger
3/4 cup tamarind pulp (see note below)

Notes: You’ll need between a cup and a cup and half of hot water to prepare the tamarind pulp into a liquid form. You can certainly add some cinnamon and fresh herbs to personalize this Tamarind BBQ Sauce if you like. When using the scotch bonnet pepper try to wear gloves as the oils can be painful on your bare skin and try not to use the seeds, since that’s where a lot of the heat is.

The first thing we need to do is dice the onion and pepper very small.. remember to not use the seeds of the pepper if you’re concerned about explosive heat. Put the tamarind paste into a bowl and top it with hot water (I used just over a cup of boiling water). The hot water will allow us to break the tamarind down into a concentrated liquid form.

In a deep sauce pan on medium heat, pour in the olive oil (to help cook the onions and it will also give the finished tamarind bbq sauce a brilliant sheen), then empty in the diced onion. Turn your heat down to low and let this slowly cook for 5 minutes (remember to stir). It will soften up, go translucent and release it’s natural sugars.

After 5 minuets it’s time to add the black pepper and allspice.. this step will help toast the spices a bit and release it’s flavors. Cook that for a minute or two, then start adding everything else into the pot (see video below).. except the tamarind. Raise your heat to medium to bring to a gentle boil (remember to keep stirring). As this comes to a boil, the water with the tamarind pulp should be cool enough for you to handle.

Using a fork (at first), break up the tamarind pulp, then get in with your fingers and massage it. This action will release the pulp and the water will become a sort of tamarind concentrate. Discard as much solid (seeds and fibers) as you can. Now strain the liquid into the pot and give it a good stir.

Turn the heat back up so you get this back to boiling, then turn the heat down to a very gentle simmer. The idea is to cook this very slowly so all the flavors marry and form a tasty tamarind bbq sauce. Typically after 30 minutes it will be finished, but I allowed my batch to go for 45 minutes to really thicken up. You can leave it for additional time if you want a more thick bbq sauce. Do remember that when the sauce cools it will also thicken up quite a bit.

Not only will you have the satisfaction of knowing you made your own BBQ sauce, you’ll now have the most tasty tamarind bbq sauce you’ll ever enjoy. This sauce is not only meant for grilling, it makes a wicked dipping sauce for your chicken fingers and is a great topping for burgers. Store in glass containers in the fridge and it will remain good for at least a couple months (it won’t last.. you’ll find uses for it before then)

Before you go, don’t forget to check out the latest cooking videos, connect with me on twitter and join our community on facebook. oh yea! leave me a comment below – it’s appreciated.

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