#TabataFIT

 

#TabataFIT

 

I am a massive fan of Tabata workouts, in just 4 minutes of exercise you can achieve a fantastic balance between increased heart health, muscle tone and fat loss. The Tabata session is 20 seconds of exercise effort, followed by 10 seconds of rest, repeated 8 times so it equals a workout set of 4 minutes.

Let me give you a brief breakdown of the background on this high intensity interval training (HIIT) phenomenon. In 1996, Dr. Izumi Tabata compared the effects of 60 minutes of moderate-intensity steady-state cardio to 4 minutes of ultra-intense cardio intervals (HIIT) consisting of 20 seconds of all-out effort followed by 10 seconds of rest. He found that the shorter workouts were equally effective in improving aerobic capacity and more effective in increasing anaerobic capacity. Which
basically meant, leaner, stronger and faster in less amount of time! Win right?

Tabata training can help you lose fat faster than many traditional forms of exercise. There is a catch though, you need to know how to perform it properly. So always prioritise form and technique over speed and repetitions. In addition, perform the 4 minute round a number of times to gain the maximum benefits. The reality is you can only burn so much energy in 4 minutes (about 70 calories to be exact, not enough to make much of a difference to body composition), regardless of
how hard you push yourself.  So see if you can do 3 to 4 rounds of each 4 minute Tabata set.

The key is pushing yourself safely but hard enough in the 20 second all out period of work. It has to be your maximum effort.  Be sure you warm up properly beforehand and stretch really well afterwards. If you’ve already got a good level of cardiovascular health then the Tabata might be what you need to get to the next level of your results. If you’re relatively new to exercise, however, I
recommend you start slow and steady, working your way up safely to being able to handle intense Tabata training.

Make sure you are eating clean because we shouldn’t use exercise to out train a bad diet. Clean real food offers as so much more through the wide variety of vitamins and minerals. So make sure you are nourishing your body with great food and your body will thank you for it in more ways than one. 

Be sure to keep an eye on your Fitbit device to track your time and heart rate. I personally like to use my Blaze and set my device to timer so in one glance I can see the stopwatch and my heart rate in real time. 

Luke’s Tabata Session

Squats     20 seconds on 10 seconds off     REPEAT 2 TIMES    
Push Ups    20 seconds on 10 seconds off    REPEAT 2 TIMES
High Knees    20 seconds on 10 seconds off    REPEAT 2 TIMES
Burpees    20 seconds on 10 seconds off     REPEAT 2 TIMES    

Use range of motion stretches to warm up adequately. 
Repeat this entire Tabata workout up to 4 times for optimal results.
Cool down with stretches. 

CREATE YOUR OWN TABATA WORKOUT

Once you’ve mastered the workout I’ve put together for you, you can create your own Tabata working using your favourite exercises. 

WHAT TYPES OF EXERCISE: 

In terms of choice, your best exercises are going to be rowing, sprinting, and big bodyweight movements like jump squats, burpees, high knees, and mountain climbers. 

You want to be using as many body parts at once, lots of compound movements. If you
can’t perform those movements due to age or injury, then choose whatever other forms
of cardio you can perform safely like the exercise bike, stepper and/ or treadmill etc. 

CREATE A CIRCUIT: 

Keeping to the formula of 20 second high intensity intervals with a 10 second rest period, 
you can create a really dynamic and interesting circuit for yourself.  

 

Super Awesome Protein Bar

This has got to be one of my favourite recipe creations of late. I was looking for a way to incorporate my favourite ingredients like macadamia nuts, cacao powder, coconut oil and plant based protein powders.

The below ingredients are for a SMALL version of the slice. Whereas the one photographed is made using DOUBLE so it was an EPIC slab!

WHAT YOU'LL NEED

The Base

  • 1/2 cup coconut oil
  • 1 cup shredded coconut 
  • 1 teaspoon vanilla powder
  • 2 tablespoons maple syrup

Vanilla Layer

  • 1 cup macadamias
  • 1/2 cup coconut oil
  • 1 tablespoon maple syrup
  • 2 teaspoons of vanilla bean
  • 1/2 cup vanilla protein powder(I used Nature's Way Bio Fermented Plant Based)

Chocolate Layer

  • 1 cup macadamias
  • 1/2 cup coconut oil
  • 1 tablespoon maple syrup
  • 2 tablespoons raw cacao powder
  • 1/2 cup chocolate protein  powder

Acai Berry Layer

  • 1 cup macadamias
  • 1/2 cup coconut oil
  • 1 tablespoon maple syrup
  • 1/2 cup Nature's Way Acai Plus Berries Powder
  • 2 tablespoons chia seeds

Dark Chocolate Topping

  • 1/2 cup raw cacao powder
  • 1/2 cup cacao butter
  • 2 tablespoons maple syrup
  • Pinch of salt 

HOW IT'S DONE

  1. Using one large powerful food processor, work your way through each section, freezing each as you go. So break it down like this.
  2. Combine your base ingredients in food processor, blend until combined, and press into a baking tray lined with baking paper. Set in freezer to firm up.
  3. Combine your vanilla layer ingredients and blitz until well combined. Pour evenly across the base layer. Set in freezer to set slightly.
  4. Combine your chocolate layer ingredients and blitz until well combined. Pour evenly across the vanilla layer. Set in freezer to set slightly.
  5. Combine your acai berry layer ingredients and blitz until well combined. Pour evenly across the chocolate layer. Set in freezer to set slightly.
  6. Melt down your chocolate topping ingredients until nice and runny and smooth, pour over the pre-set acai layer. Set the whole thing in freezer until firm and slice when you want a feed!

Banana and Vanilla Honeycomb Muffins

I love nothing more than rewarding myself with a delicious banana after an epic workout! By far my favourite fruit, I am sure to have one post training as a great source or energy for my repair and recovery. These gluten free, dairy free and refined sugar free muffins are a really fun and delicious way to enjoy the flavour and health benefits of bananas, with the added sexiness of real vanilla bean, honeycomb and coconut.

WHAT YOU'LL NEED (Makes 10)

  • 4 organic eggs
  • 2 tablespoons coconut oil, melted
  • 4 super riupe bananas, mashed up
  • 1/2 cup coconut flour
  • 2 tablespoons raw honey, maple syrup or coocnut nectar
  • 2 teaspoons vanilla bean powder
  • 1 teaspoon ground cinnamon
  • 1 teaspoon baking powder

HOW IT'S DONE

  1. Get started by preheating the oven to 180 degrees and lining a muffin tray with coconut oil.
  2. In one bowl, mix all of the wet ingredients, making sure they are combined really well.
  3. In a separate bowl mix all the dry ingredients well, then make the magic by putting them both together and mixing amazingly until smooth and battery! 
  4. Fill your muffin tray with the mixture and cook in the oven for 25 to 30 minutes or until golden and cooked through.
  5. To ensure they are cooked insert a skewer or knife and if it’s clean when removed, they’re done legends!

Breakfast Parfait

One of the struggles with paleo-style breakfasts is finding a suitable substitute for your old favourites like Bircher muesli and regular packet cereals, which are usually sugar-laden and high in gluten and wheat. This parfait is a great breakfast treat that looks as good as it tastes.

WHAT YOU'LL NEED (serves 4)

  • ½ cup sesame seeds
  • ½ cup pepitas
  • ½ cup sunflower seeds
  • ½ cup golden flaxseeds
  • ½ cup activated almonds
  • ½ cup desiccated coconut
  • 1 cup frozen mixed berries
  • 1 tbsp rice malt syrup
  • 1 apple, grated
  • 1 large carrot, grated
  • Coconut cream, to serve
  • Cocoa nibs, to garnish

HOW IT'S DONE

Preheat oven to 180°C and prepare two baking trays with baking paper. On one tray, toast the seeds for about 15 minutes, until golden and crunchy. On the second tray, toast the almonds and coconut for eight to 10 minutes. Watch both trays, as they take different amounts of time to cook, and you do not want to burn them. Once the ingredients are toasted, combine well and set aside to cool slightly.

Meanwhile, in a medium saucepan, combine the frozen berries and rice malt syrup and soften over low to medium heat, until they reach a sauce-like consistency. Mash a few of the berries up if you’d like to create more of a puree, then set aside.

Combine the grated apple and carrot with the toasted seed mixture and you’re ready to plate up.

In a glass, gradually layer to your liking, perhaps starting with berries, then seeds, then berries again. Top with a dollop of coconut cream and garnish with some cocoa nibs.

Easy Butter Chicken with Cauli-Broccoli Rice

Indian food is by far one of my favourite cuisines, but some of my favourite dishes are packed full of processed vegetable oils, not to mention sugar and dairy. When clean living, I do my best to celebrate the most nutrient dense foods on the planet, which means avoiding those that may cause me inflammation such a overly processed and refined sugars, conventional dairy and oils that have been so treated and heated they nutritionally devoid of any nutrients. Plus, the added nutrients of cauliflower and broccoli for the rice is a no grainer, I mean brainer

Serves 2

WHAT YOU'LL NEED

  • 2 tablespoons coconut oil
  • 1 brown onion, roughly chopped 
  • 4 garlic cloves, finely chopped or minced
  • 1 tomato, roughly diced
  • 1 small red capsicum, roughly diced
  • 400 grams chicken thigh, breast or tenderloins, diced
  • 1 teaspoon garam masala
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander seeds
  • 1 teaspoon turmeric 
  • 1 teaspoon ground hot chilli powder
  • 1 small can (270ml) coconut cream 
  • 1 small head of broccoli 
  • 1/4 cauliflower 

HOW IT'S DONE

  1. Get started by making your butter chicken. Heat the coconut oil in large deep fry pan or wok on medium to high heat. Melt it down and add the onion and garlic. Cook for 2-3 minutes until softened and starting to go golden.
  2. Now toss in the tomato, capsicum and chilli, cooking on medium to high heat until sealed on all sides. Add in all of the spices and stir for another 2-3 minutes until everything is well coated and evenly mixed.
  3. Pour in the coconut milk or cream and cook on medium heat until the sauce thickens, chicken cooks through and the flavours are well developed, about 5-7 minutes. Set aside on low to simmer whilst you make your cauliflower and broccoli rice. 
  4. Place the cauliflower and broccoli into a food processor and pulse a number of times, turning it into a rice consistency. Be sure you don't OVER pulse, resulting in cauliflower and broccoli dust! 
  5. Enjoy legends! 

DID YOU KNOW? 

Coconut oil is a fantastic replacement for butter in all of your cooking, baking, frying and more! Packed full of incredible good fats, this energy and metabolism boosting superfood is perfect for those wanting to replace dairy with a healthy alternative! 

For more information on coconut oil, click here!

Clean Pre-Workout Hit

Often I get asked what I recommend as a pre-workout option for those about to hit the gym! And my response is always the same. Keep. It. Real. Too often, store bought pre-workouts are full of artificial colours, flavours and sweeteners, not to mention the ingredients that are listed as numbers or we cannot even pronounce. 

That is why today I want to touch on the benefits of four of my favourite pre-workout real food options. Magnesium rich cacao, MCT packed coconut oil, blood pumping beetroot and energy boosting organic coffee. Try incorporating these simple and affordable performance boosters into your nutritional program before you train and see and feel the results speak for themselves. 

  • Cacao

Cacao is packed full of Theobromine. Theobromine is a naturally occurring alkaloid that is a close chemical relative of caffeine. In the world of bodybuilding, it could help to improve workout intensity as well as being a natural diuretic.

In some respects, theobromine has similar effects to that of caffeine. However, it does not stimulate the nervous system to the same degree. Instead, it is effective in being able to dilate blood vessels. Some studies have found that cacao has an effect on increasing nitric oxide (NO) synthesis within the body, giving better pump if ingested pre workout.

These Clean Tim Tam's are THE BEST pre workout!

  • MCT Oil's in Coconut Oil

The medium chain triglycerides found in coconut oil (MCTs),  are absorbed and then metabolised very rapidly. They are very efficiently converted into fuel for immediate use, instead of being stored as fat. They are used as energy much faster than glucose and have over twice the calories per gram, making them an excellent energy source during intense exercise.  Research has shown the ability of MCTs to improve athletic performance and endurance.

MCTs also assist in preventing muscle breakdown in a number of ways. Firstly, they promote the production of ketones, which are used as an energy source in the muscles before amino acids (which become available through muscle breakdown), thereby delaying muscle catabolism (breakdown).

And secondly, they are able to act as amino acid ‘carriers’, helping to assimilate proteins inside the muscle, which further aids in preventing muscle loss and breakdown. 

Check out this raspberry cacao pre workout bar!

  • Beetroot Juice and Beetroot Tablets

Drinking beetroot juice before a workout can improve blood and oxygen flow in your muscles, enhancing your performance and increasing your endurance. The perfect all-natural, stimulant-free pre-workout supplement that helps you crush your exercise goals. 

Beets are rich in nitrates. Dietary nitrates (found in veggies like celery, spinach, arugula, lettuces, and beets) convert in the body to nitric oxide. Nitric oxide relaxes blood vessels, which is said to increase blood flow to working muscles. Increased blood flow means less fatigue, more endurance, and enhanced performance. Win, win, win! 

Get these Choc Beetroot Muffins into you!

  • Organic Black Coffee

Coffee has a number of functional benefits if consumed pre-exercise, that are supported by science. 

A cup of black coffee before your workout can Improved micro-circulation. Improved blood circulation typically equates to improved oxygenation of your tissues, which may boost your exercise performance.

 A 2005 study concluded that caffeine can reduce your perceived level of exertion by more than five percent—effectively making your exercise feel "easier." Moreover, caffeine improved exercise performance by more than 11 percent, which appears to be related to the reduction in perceived level of exertion.

I track my nutrition and training using my fitbit. If you are a fellow fitbit user, I would love to hear from you and compete with you on the app with challenges! 

Clean Tim Tams

Coming home from school as a kid meant two tim tams and a milo! These days its all about coming home from the gym and having a superfood shake and refined sugar free treaty. I love celebrating old school favourites with a healthy twist, which is why I wanted to share with you, these gluten free, dairy free, refined sugar free tim tams. 

WHAT YOU’LL NEED

For the Cookie

  • 100 grams almond meal
  • 80 grams coconut flour
  • 40 grams cacao powder
  • pinch of salt
  • 3 tablespoon coconut oil
  • 2 eggs
  • 2 tbs maple syrup

For the Chocolate Cashew Cream

  • 250 grams/ 2 cup cashews, soaked for 30 minutes
  • 200 grams/ 4 heaped tablespoons coconut cream 
  • 45 grams/ 2 tablespoon raw cacao 
  • 40 grams/ 2 tablespoon maple syrup

For the Chocolate Coating

  • 2 cups cacao butter or coconut oil
  • 2 cups cacao powder
  • 60 grams maple syrup

HOW IT’S DONE

  1. Preheat your oven to 160 degrees C and lining a large baking/ cookie tray with baking paper.
  2. Get started with your cookie biscuit by combining the almond meal, coconut flour, cacao powder and a pinch of salt in a food processor and pulse until combined. Now add in the coconut oil, eggs and maple syrup and blitz until it all comes together into a dough, it may even form a ball in the food processor. If not, you want your mixture sticky enough to stick together and roll into a ball, out onto the bench.
  3. Roll your mixture into a dough ball and flatten out on some baking paper on the bench using a rolling pin until about 5cm thick. Once nice and even cut your flat dough into rectangles the approximate size you would like your tim tams to be. I did quite big ones, so that I would have big hand held super sized tim tams. You need to cut them in pairs.
  4. Place your prepared rectangles onto your prepared baking tray and bake for 10 to 15 minutes in the oven until firm and crispy around the edges. Upon cooking them, remove from the oven, transfer to a wire rack and cool completely. 
  5. Whilst they're cooling, get started on your cashew cream. In a food processor combine all of the listed ingredients required and blitz until really well combined, smooth and creamy. It should be thick and spreadable. Not to mention, delicious. Try not to eat too much of it now. 
  6. On a fresh baking tray lined with more baking paper, place one rectangle cookie down, spread generously with the chocolate cashew cream, and top with another rectangle cookie and press slightly so the cashew cream fills right out to the edges. You can use your finger to smooth the outside edges too for the perfect shaped tim tam. Repeat with remaining cookies and mixture and then place these in the fridge or freezer to firm up. You want the outside of it to be really cold so that when you pour the chocolate mixture over the top, it sets quickly and doesn't melt your cashew cream centre. 
  7. Whilst your cookies are keeping cool, get onto making your chocolate! In a saucepan over low to medium heat, simply combine the cacao butter (or coconut oil), cacao power and maple syrup until all is melted down so its runny, smooth and creamy. Remove from the heat and allow it to cool slightly so that it isn't super hot when it comes time to pour over your cookies. 
  8. When the cookies are nice and cold and set, and your chocolate has cooled down a little, its time to get pouring. Using a spoon, pour your chocolate over the top of each prepared cookie cream sandwich and make sure all sides get a good coating as it falls down the edges. You can do a few layers, and I sometimes like to set one layer in the fridge, then pour more over to create a really thick, chocolate coating. You don't need to pick them up whilst doing this process as the sides naturally get a good covering from all the drips over the edge of the top. 
  9. Set them back in the fridge for 30 minutes or so and then they are ready to enjoy!  

Dark Chocolate Mousse

Having presented this recipe across the weekend of demos at The Natural and Organic Supershow in Melbourne and up in QLD to celebrate the health benefits of my favourite superfood, raw cacao. This recipe is rich, dark and decadent and celebrates raw chocolate in its most natural state. 

Serves 4

WHAT YOU'LL NEED

  • 8-10 medjool dates, soaked in warm water for 30 minutes and drained
  • 1 can (270ml) coconut cream, full fat and organic 
  • 2 large avocados, ripe and soft 
  • 1 cup organic raw cacao 
  • 1/4 cup maple syrup, coconut nectar or raw honey 
  • 1 teaspoon ground cinnamon
  • 1 teaspoon vanilla bean powder 
  • 2 tablespoons cacao nibs, to garnish (optional)
  • 1/2 cup raspberries, fresh or frozen, to garnish (optional)

HOW IT'S DONE

  1. In a powerful food processor, combine the dates and coconut cream and blitz until really well combined and the dates have broken down and are nice and pasty. 
  2. Now add in the avocados, raw cacao powder, natural sweetener, cinnamon and vanilla bean. 
  3. Blend and blitz on high until really well combined. 
  4. Serve in wide glasses, and garnish with raw cacao nibs and/or raspberries 
  5. You can eat it straight away, but I like to refrigerate it for 30minutes to make it nice and cold. I think it tastes better cool! 

Store in airtight container in your fridge.

Chilli Con Carne

I love how quick and simple this family favourite recipe is. Perfect for utilising leftovers, and great for making a big batch and enjoying the next day for an easy lunch on the go. Load it up with lots of garlic, onion and chilli and your tastebuds will be in heaven.

Serves 2

WHAT YOU'LL NEED

  • 400 grams grass fed beef mince
  • 1 tablespoon coconut oil
  • 4 cloves garlic, finely chopped
  • 2 brown onion, finely chopped
  • 1 long red chilli, finely chopped
  • 1 small birds eye chilli, finely chopped
  • 1 teaspoon ground cumin
  • 1 teaspoon ground fennel seeds
  • 2 teaspoons sweet paprika
  • 1 teaspoon raw cacao powder
  • 1 teaspoon hot dried chilli flakes (optional if you like it roasting)
  • 1 cup/ 250 ml tomato passata
  • 2 tomatoes, chopped roughly
  • Pinch of pink salt and freshly cracked black pepper
  • 1 lime, to serve
  • 1 tomato, to serve
  • 1 avocado, diced, to serve
  • 1/2 bunch flat leaf parsley or coriander, to serve

HOW IT'S DONE

  1. In a large frypan or saucepan on medium heat, melt down your coconut oil and brown off your garlic and onion until soft and caramelised. This should take 2-3 minutes, now add in your finely chopped fresh chilli and fry off until softened and aromatic, another 2-3 minutes.
  2. Add in your beef mince and using a wooden spoon, break up your meat amongst the delicious flavours already in the pan. 
  3. Once your meat is nice and browned off, 3-4 minutes, add in the ground cumin, ground fennel seeds, sweet paprika powder, dried chilli flakes, tomato passata and freshly chopped tomatoes.
  4. Cook on medium heat for about 5 minutes until the sauce has reduced and the flavours are well combined.
  5. Season generously with salt and pepper and serve topped with your diced avocado, coriander, fresh chopped tomatoes and a lime wedge. 

What I Love

What I love about this recipe is that its a perfect way to get more stock/ broth into your life! Simply add in some broth to your sauce whilst you're cooking it up and benefit from the incredible gut healing properties and depth of flavour it adds to your dish. 

It’s Doughnut Time

I asked and you answered. You spoke and I listened! It doesn't matter how we put it, because soon doughnuts, #because. Here are some gluten free, dairy free and refined sugar free doughnut recipes that will satisfy the most epic cravings you may have. Feel free to use these recipes as a guide and mix and match your favourite flavour combinations.

Basic Cinnamon Doughnut

WHAT YOU’LL NEED

  • 1 1/4 cup blanched almond meal
  • 1/2 teaspoon baking powder
  • 3 tablespoons maple syrup or raw honey 
  • 1 teaspoon ground cinnamon
  • 1 teaspoon vanilla bean seed powder or seeds from 1 vanilla bean
  • 2 tablespoons coconut oil, melted
  • 1 teaspoon apple cider vinegar
  • 2 eggs, whites and yolks separated, at room temperature

HOW IT’S DONE

  1. Get started by preheating your oven to 180 and greasing a 6 hole doughnut mould pan with coconut oil.
  2. Combine the almond meal and baking powder in a bowl, then gradually add in the remaining ingredients, excluding the egg whites, until well combined and you’re left with a lovely dough. 
  3. In a seperate bowl, beat your egg whites until firm peaks form. 
  4. Now gently fold the egg whites into the batter.
  5. Equally distribute the batter between the 6 donut moulds. Bake for 12-15 minutes until lightly golden.
  6. Allow the donuts to cool, remove from pan and then chill in the fridge for half an hour before adding any icing or get straight into dusting with coconut cinnamon sugar. 

For cinnamon dusting

WHAT YOU’LL NEED

  • 1/4 cup granulated coconut sugar
  • 1/4 cup ground cinnamon

HOW IT’S DONE

  1. In a small hand held mixer or mortar and pestle, blitz the coconut sugar and ground cinnamon together until a fine dust is formed.
  2. Distribute this across a large plate or in a bowl and sprinkle across doughnuts or roll doughnuts through mixture. 

Cacao Doughnut with Coconut Frosting

This not only looks incredible but tastes phenomenal. A great way to incorporate some nutrient dense superfoods into your life in a moorish decadent way. 

WHAT YOU’LL NEED

For the cacao doughnuts

  • 3/4 cup blanched almond meal
  • 1/2 cup raw cacao powder
  • 1/2 teaspoon baking powder
  • pinch of pink salt
  • 3 eggs, at room temperature, separated
  • 3 tablespoons coconut oil, melted
  • 3 tablespoons maple syrup or raw honey
  • 1 teaspoon vanilla bean powder or seeds form 1 vanilla bean

For the coconut frosting

  • 1/4 cup coconut butter/ flesh/ paste, heated and melted to a pourable state
  • 1 teaspoon of vanilla bean powder or seeds scraped from 1 vanilla bean
  • 1 1/2 tablespoons water
  • 1 tablespoon maple syrup or raw honey
  • 2 tablespoons unsweetened desiccated coconut flakes or cacao nibs to garnish

HOW IT’S DONE

  1. Get started by preheating your oven to 180 degrees and lining a greasing a 6 hole doughnut pan with coconut oil.
  2. In a large bowl combine almond meal, raw cacao powder, baking powder and salt.
  3. In another bowl, separate your eggs and combine the yolks with remaining wet ingredients.
  4. Add your wet ingredients to the dry and using a spoon, stir until very well combined and you’re left with a nice batter.
  5. In another bowl beat egg whites with a hand held mixer until stiff peaks.
  6. Fold egg whites into batter until just combined.
  7. Pour your batter into your prepared donut pan and bake for 12 minutes or until firm on top and cooked through. Remove from pan and transfer to a wire rack to cool. This is the perfect time to get cracking on your icing. 
  8. Combine the melted coconut butter with water and maple syrup/honey and stir well until fully incorporated.
  9. Add in the vanilla bean and stir again.
  10. Spoon icing onto fully cooled donuts and top with desiccated coconut flakes or cacao nibs if desired. Transfer to the refrigerator for around 10 minutes to set.

For Lemon Frosting

WHAT YOU’LL NEED

  • 1/4 cup coconut butter/ flesh/ paste, heated and melted to a pourable state
  • 1 teaspoon of vanilla bean powder or seeds scraped from 1 vanilla bean
  • 1 1/2 tablespoons water
  • 1 tablespoon maple syrup or raw honey
  • Juice and zest of 2 lemons

HOW IT’S DONE

  1. Combine the melted coconut butter with water and maple syrup/honey and stir well until fully incorporated.
  2. Add in the vanilla bean, lemon juice and lemon zest and stir again.
  3. Spoon icing onto fully cooled donuts and top with more lemon zest if desired. Transfer to the refrigerator for around 10 minutes to set.

For Cacao Frosting

WHAT YOU’LL NEED

  • 1/4 cup coconut butter/ flesh/ paste, heated and melted to a pourable state
  • 1/4 cup raw cacao powder
  • 1 teaspoon of vanilla bean powder or seeds scraped from 1 vanilla bean
  • 1 1/2 tablespoons water
  • 1 tablespoon maple syrup or raw honey

HOW IT’S DONE

  1. Combine the melted coconut butter with the cacao powder, water, maple syrup/honey and stir well until fully incorporated.
  2. Add in the vanilla bean and stir again.
  3. Spoon icing onto fully cooled donuts and top with cacao nibs if desired. Transfer to the refrigerator for around 10 minutes to set.

Raspberry Chia Jam

WHAT YOU’LL NEED

  • 1 cup raspberries, fresh or frozen
  • 1 tablespoon maple syrup or raw honey
  • 2 tablespoons chia seeds

HOW IT’S DONE

  1. Combine all of the ingredients into a blender and blitz until smooth. You may need to add some water to help it combine. 
  2. Pour your jam into a saucepan and heat over medium heat until the mixture begins to bubble. Reduce the heat and whisk constantly until thickened, about 3-5 minutes. 
  3. Store in an airtight container in the fridge for up to 1 week.

NOTE: If you don't have a for processor, you can just heat the berries in a saucepan over low to medium heat, stir in the maple and chia seeds and using a whisk, mix and slightly crush the ingredients until you have reached your desired consistency. 

Ridic Rocky Road

Quick, easy and incredibly nutritious, this gluten free, dairy free, refined sugar free version of the much loved classic will blow your mind. This is, no word of a lie, RIDC ROCKY ROAD. 

WHAT YOU'LL NEED

For the marshmallow

  • 1litre coconut cream (from tins, unsweetened) 
  • 4 tablespoon grass fed beef gelatin powder 

For the rest

  • 1 cup cacao butter or coconut oil
  • 1 cup raw cacao powder
  • 1 cp coconut flesh butter
  • 1/2 cup maple syrup, raw honey or coconut nectar 
  • 1 cup raspberries, fresh or frozen, semi crushed up with some chunky bits still remaining1/2 
  • 1/2 cup macadamias, chopped roughly into quarters and halves, activated if possible 

HOW IT'S DONE

For the marshmallow

  1. In a saucepan over medium to low heat, slowly dissolve the powdered gelatin in the coconut cream by heating gently and using a whisk to break the mixture up and integrate well. You might get some crystallised chunks in the finished marshmallow but thats not biggie. 
  2. Once your gelatin is completely dissolved as much as possible (10-15 minutes) pour the coconut cream into a prepared baking tray, lined completely with one piece of baking paper. The smaller the surface area, and the higher the sides of the baking tray the better, because you will be left with tall chunky pieces of marshmallow. Set in the fridge for 1 hour. I say 1 hour but mine was done in 30, so just keep an eye on it. 
  3. Once completely set, remove the baking tray from the oven and using the sheet of baking paper, remove the marshmallow from the baking tray. Cut into desired size of chunks. I did lots of different sizes to give it height, texture and variety. Set aside back in the fridge to keep cool and get onto the rest of the recipe below. 

For the rest

  1. In a medium to large saucepan over medium heat, melt down the cacao butter, cacao powder and coconut butter. The latter can take a little longer to combine, so be patient and gently stir it through as it heats so that you end up with a deliciously delicate, rich chocolate consistency. It should be thick and creamy. 
  2. Once your chocolate is ready to go, prepare your baking tray again with some fresh baking paper. Place a number of pieces of marshmallow across the baking tray, sprinkle with some of the nuts and of course some of the crushed up raspberries.
  3. Now coat these generously with your chocolate, being sure to coat the sides and create an even level all around. Just before you use up all your chocolate, place a few last remaining pieces of marshmallow, some more nuts and raspberries and drizzle with the little bit of chocolate you have left. This creates the lovely rocky road effect on top! 
  4. Set in the fridge for up to 60 minutes and you will be good to slice up and serve!

Note: My coconut cream mixture made double the amount I needed or used for this recipe, so saved it in the freezer for next time. I am still glad I used the same amount of coconut cream though because it gave me the height in the baking tray I was after. 

Love this recipe and want to understand how to incorporate more superfoods into your life? Head to Nature's Way Superfoods for more information, recipes and tips. 

Raspberry Ripe

The MCT's found in coconut oil and the natural stimulating effects of cacao can help boost your workouts and take your results to the next level. This has got to be my favourite go-to pre-workout snack. 

I've recently been focusing on both increasing my heart rate throughout my workouts and increasing the overall calories I burn in each session by using my fitbit surge. I've learnt very quickly how I can take an average strength training session to next level performance, increasing the intensity of each and every move I make and therefore achieving better results.

Here's some tips I would love to share with you to help you reach your goals sooner. Not to mention the epic recipe below that is the most delicious pre-workout you'll taste.

  • By tracking my steps on my surge, I am now walking between every exercise I do in the gym. Instead of sitting down or flicking through my phone between sets, I walk the perimeter of the gym floor, not only increasing my daily step total but keeping a high optimal heart rate. 
  • This increased heart rate throughout my workout has increased my total calories burned in each session by no less than 200 calories in each and every workout. Meaning I can enjoy more of my favourite meals after my session knowing I have put in the hard work.
  • By tracking my steps and heart rate in real time on my wrist, I can see when I am slacking off and need to lift my game. Whether it be two more squats or 5 more minutes on the rower, by understanding how much I am putting out, I know how much I need to dig deep and put in. 

Want to know why I use coconut oil and cacao as my natural pre-workout? Keep reading below for health tips and the delicious recipe. 

WHAT YOU'LL NEED

  • 1/2 cup nut butter
  • 1/2 cup coconut oil
  • 1/2 cup desiccated coconut 
  • 1/2 cup raw cacao
  • 1/4 cup raw honey
  • 1/2 cup raspberries, fresh or frozen

HOW IT'S DONE

  1. In a saucepan on low to medium heat combine the nut butter and coconut oil and melt down until they are well combined. 
  2. Now add in the desiccated coconut, raw cacao and raw honey. Stir gently until well combined. 
  3. Prepare a baking tray with baking paper and spread your runny mixture evenly across the tray and top with the raspberries. 
  4. Allow it to set in the freezer for 30 mins and you are good to demolish! 
  • The MCT's oils contained in coconut oil are readily used by our body as a great source of energy that has a steady release, perfect for those long hard sessions in the gym.
  • Cacao is a natural stimulant, making it a perfect addition to your pre-workout to get you switched on a focused for optimal physical performance. 

All made with the superfood goodness of Nature's Way Superfoods!

Salmon and Cherry Tomato Zinguine

Delicately poached salmon fillet tossed gently amongst a spicy and zesty zinguine salad of cherry tomatoes, garlic, chilli, red onion and lemon juice. Its as simple to make as it sounds, and the flavour is just incredible. Fresh, healthy and vibrant, it can be enjoyed served warm or cold.

Zinguine you ask?! Oh, thats my name for beautifully light vegetable pasta made from zucchini. 

WHAT YOU'LL NEED

  • 1 piece skinless Salmon fillet per person (approx 200 grams each)
  • 1 large Zucchini per person, sprialized, mandolin'd or chopped into linguine
  • 200 grams Cherry Tomatoes (I used mixed colours)
  • 1 long red chilli, finely chopped
  • 4 garlic cloves, finely chopped
  • 1 small red onion, diced finely
  • Juice and zest of 1 lemon
  • 1 TBS Chia seeds 
  • Coconut oil for frying 

HOW IT'S DONE

  1. Get started by heating your coconut oil in a pan on medium heat and preparing a saucepan with boiling salted water.
  2. Place your chilli, garlic and red onion in the fry pan and saute until golden brown and caramelised. 
  3. Meanwhile place your salmon fillets into the boiling water, remove from the heat and allow them to poach for 5 to 8 minutes depending on how well you like your fish cooked. Once cooked to your liking remove from the water carefully and allow to rest on paper towel. 
  4. Now back to your fry pan, once your chilli, garlic and red onion are beautiful, soft and fragrant, add in your cherry tomatoes and cook for 5 minutes or so until softened and releasing their beautiful juices.
  5. Now add in the zucchini pasta and stir gently to combine all of the wonderful flavours. Reduce the heat to low, and heat the zucchini pasta through slowly. 
  6. Once you're almost ready to serve, break up pieces of your poached salmon and toss gently through the pasta. 
  7. Serve amongst the plates or on a large platter and give a very generous squeeze of lemon juice all over and sprinkle with the chia seeds for crunch and texture. Season with salt and pepper and you're good to go.

You can feel Chia-tastic with Nature’s Way Super Chia. A great source of fibre, protein and omega-3, chia seeds have gone from being an Aztec staple in the 1500’s to one of the most commonly used ‘Superfoods’ in Australia today.

Chia Seeds contains:

– 9x the omega-3 of salmon
– 2x more protein than eggs
– 2x more fibre than oats
– 5x more calcium than milk



White Bread

Yep, you heard me correctly, white bread. oh, but without the grains, gluten or fillers. This light loaf is perfect for those wanting bread to start your day! Packed full of nutrients from chia seeds and coconut oil, you wont need much to feel full and happy. 

WHAT YOU'LL NEED

  • 50 g coconut flour sifted
  • 150 g almond meal sifted
  • 5 TBS psyllium seed powder
  • 1 TBS white chia seeds
  • 1 TBS baking powder
  • Generous pinch of pink Himalayan salt
  • 1 1/2 TBS apple cider vinegar
  • 12 free range eggs
  • 120 ml organic coconut oil

HOW IT'S DONE

  1. Preheat your oven to a lovely and warm 140°C. And grease a loaf tin with some coconut oil and line the base and sides with baking paper. I don't get too fiddly here, just press one piece down until it sticks. 
  2. Combine all the dry ingredients in a large bowl. Then add in the coconut oil, eggs, apple cider vinegar and mix really well to be sure everything is combined. 
  3. Spoon the mixture into the prepared tin and spread out evenly. It may need a little bang on the bench to flatten! I just woke my dog! haha!
  4. Bake for 1 hour and 20 minutes, or until a skewer inserted in the centre comes out clean. Remove from the oven and allow to cool a little in the tin before turning out onto a wire rack.
  5. Store in an airtight container in the fridge for up to 5 days, or in the freezer for up to 3 months.

Fried French Toast

Nothing says long weekend breakfast or post training feed like my fired french toast! Made with the epicness of paleo bread, dolloped with generous lashings of whipped caramel coconut cream and finished with fresh seasonal berries, you cannot go wrong. Did I mention it is also gluten free, dairy free and refined sugar free? I hope you enjoy legends. 

WHAT YOU'LL NEED

For the paleo bread

For the whipped coconut cream

  • 3 small 270ml cans of unsweetened full fat coconut cream, 810 ml total, two of these cans placed in the fridge upside down overnight
  • 1/2 cup maple syrup
  • Pinch of Himalayan Salt
  • 2 tsp vanilla bean powder or seeds scraped form 1 vanilla bean

HOW IT'S DONE

  1. Be sure you have made the paleo bread. if not, click here and get cracking!
  2. Now get onto your whipped caramel coconut cream. Simply place the 1 non refrigerated can of coconut cream, maple syrup and salt in a saucepan over medium/high heat.
    Bring mixture to boil, then reduce to medium heat.
  3. Allow the mixture to bubble until quite thick and dark golden in colour. Stir regularly to prevent burning.
  4. This will take 15-25 minutes (this will depend on the quality of your coconut cream)
  5. Add vanilla and continue to cook on medium heat for another 5 minutes. The caramel will be dark golden in colour and delicious. When cooler, place into a container and keep in fridge. The caramel will thicken as it refrigerates. 
  6. Once your caramel is cold, place the two cans of refrigerated coconut cream in a mixing bowl and using a hand held electric mixer with whisk attachment and whisk until thick.
  7. Add your home made caramel sauce, 1 tablespoon at a time and check for desired taste.
    Whip until thickened and place in fridge until set. Try not to eat it all right now.
  8. Place your 4 beaten eggs in a bowl and slice your paleo bread to desired thickness, I like mine thick lets be honest, and dunk the bread generously in this egg mixture, coating all sides.
  9. Meanwhile heat a large fry pan on medium heat with some coconut oil and fry your bread each side until golden brown and crispy.
  10. Serve your fresh, warm and crispy french toast with generous dollops of the caramel coconut cream and top with fresh berries. 

 

 

 

Chunky Chicken Satay

Looking for the sensational flavours of Thailand in your kitchen? Well you don't need to order take away to indulge in the aromatic epicness that is a fresh plate of chicken satay! This recipe is gluten free, dairy free, refined sugar free and offers a new take on the traditional thai dish.

Ive taken what is sometimes a very oily sauce and turned it into a wonderful paste, perfect for sprinkling over the marinated tender chicken. I hope you love it legends.  

WHAT YOU'LL NEED

  • Juice and zest of 1 lime
  • 1 tablespoon coconut oil, melted, plus extra for cooking
  • 2 tablespoons tamari or coconut aminos
  • 2 tablespoons fish sauce
  • 3 garlic cloves, crushed
  • 2 tablespoons finely grated ginger
  • 1 tablespoons ground turmeric
  • 1 teaspoons ground coriander
  • 1 teaspoon ground cumin
  • 400 grams free-range chicken thigh fillets, cut into 2.5 cm cubes
  • Sea salt and freshly ground black pepper
  • Coriander leaves, to serve
  • Lime halves, to serve

For the Cashew Satay Paste

  • 150g cashew nuts
  • 120g almond butter
  • 2 tablespoons finely grated ginger
  • 1 long red chilli, seeded and finely chopped
  • 1 tablespoon coconut oil
  • 1 tablespoon maple syrup
  • Sea salt

HOW IT'S DONE

  1. Combine the lime zest and juice, coconut oil, tamari, fish sauce, garlic, ginger, ground spices and in a large bowl and mix well.
  2. Add the chicken and toss until thoroughly coated in the marinade.
  3. Transfer the chicken and marinade to a large, sealable plastic bag or bowl and marinate for at least 2 hours.
  4. Either soak eight bamboo skewers in a shallow dish of cold water for at least 30 minutes, then drain or have some metal skewers ready to go. 

To make the cashew satay paste

  1. Combine the cashews and almond butter in the bowl of a food processor and pulse until the nuts are well ground.
  2. Add the ginger and chilli and process until well blended. Now add the coconut oil and maple syrup and blend well.
  3. For the crumbly paste as pictured serve as is, or for a much saucier result, gradually pour in 4 tablespoons of water and pulse until the sauce becomes smooth. If the sauce is a little too thick, simply add more water. Set aside. Season with a little salt if desired.
  4. Preheat a barbecue, grill plate or fry pan to medium-high.
  5. Thread the marinated chicken cubes onto the prepared skewers and season with salt and pepper.
  6. Grill the skewers, basting with the marinade, for three minutes on each side until browned and cooked through. Season with salt and pepper if needed.
  7. Serve the skewers alongside the satay, scatter with the fresh coriander and drizzle generously with lime juice. 

Epic Wagon Wheel

This is a gluten free, dairy free and refined sugar free version of the much loved Wagon Wheel. As a young boy I would often stroll up to the milk bar, get myself a wagon wheel and sit in my treehouse. These days I am enjoying a slice of this clean living take on it sitting in my office! 

What You'll Need

For the biscuit sponge

  • 180 grams almond meal
  • 80 grams shredded coconut
  • 100 ml maple syrup 
  • 1 egg, beaten 
  • 1/3 cup/ 70ml coconut oil, melted
  • 1 teaspoon vanilla bean powder
  • 1 teaspoon maca powder (optional)

For the coconut marshmallow

  • 2 TBS grass fed gelatin powder 
  • 540ml (2x 270ml cans) unsweetened coconut cream

For the mixed berry jam

  • 250 grams strawberries, hulled and chopped roughly
  • 50 grams raspberries, fresh or frozen work
  • 1/4 cup/ 125 ml maple syrup
  • 1 teaspoon vanilla bean powder
  • 1/4 cup chia seeds

For the chocolate 

  • 1 cup/ 100 grams cacao butter
  • 1 cup/ 100 grams raw cacao powder

What's Next

  1. Get started by preheating your oven to 180C degrees fan forced or 170C conventional and grease and line a baking tray or cake tin with baking paper. I used a springform cake tin this time and cut my pieces into different shapes. 
  2. Get started on the base by combining all of the base ingredients into a bowl and mix well. Press this mixture into your tin and bake in the oven for 20 minutes or until golden brown on top. Set aside to cool completely (very important).
  3. Now make your mixed berry jam. Combine the strawberries, raspberries, maple and vanilla bean into a saucepan on medium heat and cook for about 10 minutes until everything has softened, broken down a little and becomes a bit saucy. Take off the heat, allow it to cool slightly then stir in your chia seeds and set aside to cool completely. 
  4. Once your jam AND cake base is completely cool you can spread the jam evenly across the top of the base. Set aside to set.
  5. Whilst that is setting, make your marshmallow layer. On low to medium heat, gently heat up the coconut cream and stir through the geltain powder until completely dissolved. This should take 10 to 15 minutes on low. Remove from the heat and allow it to cool completely. Once cool, pour over the layer of jam and place in the fridge to set for 1-2 hours.
  6. Once your marshmallow layer is almost completely firm, you can start getting onto the chocolate layer. In a saucepan on low heat, simply melt down the cacao butter until lovely and liquidy and then stir in the raw cacao powder until smooth. Allow it to cool slightly before applying to the wagon wheel. 
  7. Remove your chilled wagon wheel form the fridge, remove it from the tin or tray and place on some baking paper or serving platter. Drizzle generously with the chocolate so that it is completely and evenly covered on the top and sides. Place back in the fridge to set and once firm you are good to slice and serve! 

Enjoy Legends xx

Golden Gaytime Cake

This cake is a gluten free, dairy free, refined sugar free version of the classic Australian ice cream, the Golden Gaytime.

Let's be honest, its hard to have a gaytime on your own! 

Makes 1 Large Cake

What You'll Need

Vanilla  Sponge Cake

  • 6 Eggs, separated
  • 1/2 cup maple syrup
  • 1 TBS and 1 tsp vanilla bean powder
  • 1/2 cup unsweetened almond milk (How to make Almond Milk Video Below)
  • 3/4 cup coconut flour
  • 3 teaspoons gluten free baking powder

Caramel Coconut Cream

  • 2 small cans of unsweetened full fat coconut cream, 540ml total, placed in the fridge upsidedown overnight
  • 6-8 TBS home made caramel (see recipe below legends)

Caramel Sauce

  • 1 x 270ml can unsweetened full fat coconut cream
  • 1/2 cup maple syrup
  • pinch of Himalayan Salt
  • 2 tsp vanilla bean powder

Chocolate Frosting

  • 1 large ripe avocado 
  • 2 tsp vanilla bean powder
  • 1/2 cup raw cacao powder
  • 1/4 cup maple syrup
  • 1-2 TBS unsweetened coconut cream 

Crunchy Nut Biscuit Crunch

  • 1 TBS coconut oil
  • 1/4 cup maple syrup
  • 1 small egg 
  • 1 tsp vanilla bean powder
  • Pinch of pink Himalayan salt
  • 1/4 tsp cream of tartar
  • 1/2 tsp bicarb Soda
  • 3/4 cups blanched almond meal
  • 1/2 cup desiccated, unsweetened coconut
  • 1 1/2 TBS arrowroot (tapioca) flour
  • 1/2 TBS unsweetened almond milk (How to make Almond Milk Video Below)

How to put it together

For the Vanilla Sponge Cake

  1. Preheat oven to 175C degrees fan forced oven, 10 degrees less for conventional. 
  2. Place the egg whites in a very clean mixing bowl (SO IMPORTANT FOR MERINGUE) and whisk on medium/high until soft peaks form.
  3. Slowly add the maple syrup; just 1 spoonful at a time. Mixture will triple in size and form stiffer peaks.
  4. Add the vanilla extract and whisk on medium/high until combined.
  5. Add egg yolks, 1 at a time, whilst still whisking. Add the next yolk only once the previous one has been combined.
  6. Add the milk whilst still whisking.
  7. In a separate bowl, combine the coconut flour and baking powder together.
  8. Add the dry ingredients to the wet and whisk on low until combined (you may need to scrape down the edges to ensure the coconut flour is fully combined).
  9. Turn the whisk to medium/high again and whisk for 30-60 seconds to make a fluffy mixture. The more effort you put in now, the lighter and fluffier sponge you'll end up with. 
  10. Pour into a greased and lined cake tin.
  11. Bake for about 35 min, or until lightly golden on top and a skewer comes out clean.
  12. Allow the cake to cool before removing from the tin.
  13. Being super careful, cut the cake into 2 layers. I used a very sharp cerated knife. 
  14. Place 1 layer of cake on to the tray you will serve on and spread with the Caramel Whipped Cream.
  15. Place the 2nd layer of the cake on top and freeze for about 30 minutes. This helps the cream stay firm and prevent the top layer of sponge from squishing it down too flat. 
  16. Remove from the freezer and cover with the top with your chocolate frosting.
  17. Sprinkle and spread the biscuit crumbs all over the cake.
  18. Be sure to keep refrigerate and refrigerate between servings.

Caramel Cream

  1. Place the cream in the mixing bowl and using a hand held electric mixer with whisk attachment and whisk until thick.
  2. Add your home made caramel sauce, 1 tablespoon at a time and check for desired taste.
  3. Whip until thickened and place in fridge until set. 
  4. Try not to eat it all right now.

Caramel Sauce

  1. Place the coconut cream, maple syrup and salt in a saucepan over medium/high heat.
  2. Bring mixture to boil, then reduce to medium heat.
  3. Allow the mixture to bubble until quite thick and dark golden in colour. Stir regularly to prevent burning.
  4. This will take 15-25 minutes (this will depend on the quality of your coconut cream)
  5. Add vanilla and continue to cook on medium heat for another 5 minutes.
  6. The caramel will be dark golden in colour and delicious.
  7. When cooler, place into a container and keep in fridge. The caramel will thicken as it refrigerates

Chocolate Frosting

  1. Remove the pip from the avocado and spoon the pulp into a blender.
  2. Add the vanilla, cacao and maple syrup and blend until thoroughly mixed.
  3. Stop and scrape down sides regularly to ensure that the avocado is broken up and blended in.
  4. Once thoroughly mixed, transfer to the mixing bowl of a stand mixer with a whisk attachment. (this step can be done in the blender)
  5. Add the whipped coconut cream and whisk until fluffy (2-3 minutes).
  6. Store in fridge until ready to use.

Crunchy Nut Biscuit Crunch

  1. Combine all the wet ingredients (except the milk) in a blender and mix until combined.
  2. Add the dry ingredients and blend until combined.
  3. Add the milk and pulse in.
  4. Place mixture in the fridge for a minimum of 30 minutes.
  5. Preheat oven to 175C/350F.
  6. Place heaped tablespoons of the mixture on the lined tray, at least 3cm (just over 1 inch) apart (this allows for spreading).
  7. Gently press with a fork to flatten slightly and create round shapes.
  8. Place tray in fridge for 15 minutes.
  9. Bake in oven for 16-18 minutes. The biscuits will be slightly brown on top.
  10. Cool on tray for 5 minutes then transfer to a wire cooling rack.
  11. Biscuits will firm up a they cool.
  12. Once cooled, place the biscuits into a zip lock bag and crush into small pieces.


Cacao Beetroot and Berry Muffins

These have got to be the easiest most delicious muffins that take next to time time to prepare and wow, the health benefits match the flavour! I've actually had to make two batches of these in two days, they're not lasting long around here. 

WHAT YOU'LL NEED

  • 260g fresh beetroot, peeled and grated
  • 2 free range eggs
  • 1 vanilla bean, seeds scraped or 1 tsp vanilla bean seeds
  • 1 teaspoon ground cinnamon powder
  • 2 teaspoons Nature's Way super purple carrots, beetroot and berries                                               
  • Pinch of himalayan salt
  • 150g blanched almond meal
  • 1/2 cup raw cacao powder (I always use Nature's Way)
  • 3 tablespoons coconut oil
  • ¼ cup (60ml) raw honey, maple syrup or coconut nectar
  • 1 teaspoon gluten free baking powder

HOW IT'S DONE

  1. Preheat your oven to 160 degrees and be sure you've got a muffin tray & paper liners.      
  2. In a bowl, combine the raw grated beetroot, eggs, vanilla bean, cinnamon, maca, almond meal, raw cacao powder, sweetener, coconut oil and baking powder into a large bowl.
  3. Using a spoon or fork, mix really well.
  4. Spoon into your paper lined cupcake papers or small muffin tins.
  5. Bake for 30 minutes or until cooked through, crunchy on top and moist in the middle.

Purple carrots are the original carrot with a much higher nutrient density than orange carrots*. Their high concentration of flavonoids and anthocyanin antioxidants found in Nature’s Way Super Purple Carrot + Beetroot and Berries helps support a healthy heart and immune system plus it contains naturally occurring antioxidants lutein and beta-carotene to support eye health.

Nature’s Way Super Purple Carrot + Beetroot and Berries is a great way to support improved health and well-being.

Lamb and Mint Burgers with Wild Mushrooms

Every mouthful of this quick and easy meal provides you with vitamin D, antioxidants, B vitamins for energy and great quality sources of fat and protein. Plus the added benefits of the wild mushrooms are known to have anti-viral and anti-fungal properties to help support the body’s immune defences.

What You'll Need

  • 400 grams lamb mince
  • 1/2 onion, grated or chopped finely
  • 2 garlic cloves, minced
  • 1 egg
  • 1 tablespoon almond meal
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander 
  • 1 teaspoon ground chilli powder
  • 2 tablespoons finely chopped mint leaves
  • 2 tablespoons Nature's Way Wild Mushrooms Powder

How It's Done

  1. In a bowl, combine all of the ingredients really well until evenly distributed and perfectly combined. The eggs and almond meal will act as a binding agent.
  2. Using your hands, roll the mixture into 4 even sized balls and flatten into patties.
  3. Cook your burgers in Nature's Way Coconut Oil for 3-4 minutes each side. 
  4. Serve on grilled mushrooms, topped with sliced fresh tomato, grated beetroot, avocado and some fresh herbs if you have any on hand. 

Nature’s Way Super Wild Mushrooms is a blend of 3 superfood mushrooms Shiitake, Enoki & Chanterelle that delivers beneficial phytonutrients that are known to help support the immune system.  Every spoonful also provides vitamin D, antioxidants, B vitamins for energy and stamina. It is known to have anti-viral and antifungal properties to help support the body’s immune defences. Nature’s Way Super Wild Mushrooms delivers the fresh taste of garden mushrooms in an easy and convenient way to boost your nutritional needs.