Roast the bell peppers.
Slice up the bell peppers, toss with salt and pepper, extra virgin olive oil and balsamic vinegar to taste
Keep in the fridge for about a week - great to add flavour to just about anything you are cooking great to snack on when you are standing staring into the fridge.15.02.2013
- Sliced chunks of bell pepper (red, yellow and orange)
- Sliced chunks of tomato
- Extra Virgin Olive Oil
- Balsamic Vinegar to taste
- Salt and Black pepper
1. Fry the chicken in the coconut oil to brown the skin
2. Place in a slow cooker with all the other ingredients
3. Cook for about 6 - 8 hours
4. Take a cup of the broth out with some of the veggies and puree.
5. Add some ground arrowroot if desired to thicken the consistency
6. Return to slow cooker
7. Serve with steamed spring greens and a knob of fresh butter08.02.2013
- 6 chicken thighs (boned or boney, whatever you have)
- Spicy sausage (gluten-free)
- Mushrooms, chopped
- Red pepper, chopped
- Onion, chopped
- Celery, chopped
- Chicken stock (2 cups)
- 1 x tin of tomatoes
- 2 bayleaves
- Sea salt and cracked fresh black pepper
- 2 tbspn coconut oil
1.Combine sea salt, pepper, smoked paprika, onion granules and garlic powder
2 Combine vinegar and tomato sauce
3. Season the brisket with the spice blend, all sides top and bottom
4. Slice onion thickly and line bottom of slow cooker
5. Heat oil and lightly brown each side of the spiced up roast in the frying pan turning over and over til sealed
6. Place the meat on top of the onions
7. Add the water and slosh of wine into pan to de-glaze to include scraping all the lovely sticky bits in the bottom of the pan. Throw over the meat and onions.
8. Pour the tomato and vinegar mixture over the top.
9. Cook on low for as long as necessary06.02.2013
- 2lb brisket
- 1 tsp coconut oil
- 1 tsp each sea salt, fresh black pepper, smoked paprika
- 1 tsp each onion powder, garlic powder
- 1 large onion
- 1/2 cup tom sauce (passata - organic sugar free)
- 1/2 cup balsamic vinegar
- 1/2 cup water
- 2 tbspn red wine (er..no, I didn't, it was 9 am tempting tho)
- For tee-totallers or those without wine, you can use beef stock
Slow Cooker Ribs
1. Slice onion and set in bottom of slow cooker
2. Add the ribs, pile them in and sprinkle liberally with salt and pepper
3. Slow cook on low all day
For the sauce
1. Add the garlic to the stock and simmer for about 5 mins
2. Whisk in the remaining ingredients
3. Simmer on medium-low for 20 minutes05.02.2013
Sea Salt and fresh cracked black pepper
1.5 cups of beef stock
3 cloves of garlic
6 oz tomato puree
1/4 cup apple cyder vinegar
1/4 cup mustard
2 tbspn honey
1 teaspoon each onion powder, chilli powder
1/2 teaspoon each ground cumin, sea salt, smoked paprika, cayenne pepper
Simple Prawn Curry
1. Heat oil, add onion and cook to soften (about ten mins)
2. Add ginger, garlic and curry powder (inhale deeply), cook spices with onion for about two minutes
3. Add coconut milk and stock and simmer over medium heat til reduced about a third of the liquid (about ten mins)
4. Add prawns
5. Season with salt and cayenne pepper and simmer for about five minutes
6. Stir in the mint and lemon zest and serve immediately05.02.2013
- 3 tbspn coconut oil
- 1 medium onion
- 1 Tbspn fresh ginger
- 1.5 tsp garlic, curry powder (garam masala)
- 1 cup of coconut milk
- 1 cup of chicken stock
- 1 1/2lbs prawns, peeled
- Sea salt
- Dash of cayenne pepper
- 2 tbspn fine chopped mint
- 1.5 tspn lemon zest
Chilli-Lime Marinade For Chicken
Whisk ingredients together
Pour mixture over meat and leave to flavour up for as long as you wish (breakfast through til tea for me)
Thread onto skewers and grill01.02.2013
For each pound of chicken
- 3 tablespoons of oil of choice
- 1 1/2 Tbsps of red wine vinegar
- 1 lime juiced
- 1 tsp chilli powder
- 1/2 tsp paprika, onion and garlic powder
- Cayenne pepper to taste
- Salt and cracked fresh black pepper
Baked Fish with Olives
Lay the fish in a dish
Add olives tomatoes and thinly sliced onion
Add salt and pepper and add oil from the anchovies and olives to cook
Place in the oven at 180 and cook for 20 - 25 mins
About 5 - 10 mins from the end, add the anchovies and prawns on top
Serve with slices of fresh lime and thick green vegetables30.01.2013
- White fish (used frozen and cooked from frozen - five pieces in bag from ASDA)
- Tomatoes (small and tasty selection)
- Olives (various from deli counter)
- Thinly sliced red onion
- Sea salt and
- Cracked black pepper
- Oil from olives and anchovies
- Fresh limes
Braised Cabbage, Sprouts and Leftovers
1. Thinly slice the purple cabbage: the thinner the better really as it goes extra soft and tasty
2. Sautee slowly in butter with the garlic and spices
3. Add the leftovers and sprouts
4. Cover and cook til ready to eat26.01.2013
- Left over pork and liver casserole, use bacon if none of the above
- Brussel sprouts
- Purple cabbage
Butternut Squash and Coconut Soup
1. Add some fat to your pan (coconut oil seems appropiate given the theme) and add the onion, garlic and spices. Cook gently for 8 to 10 minutes, stirring regularly and until the onion is soft
2. Peel the butternut squash (if you are feeling flush you can buy this ready peeled and chopped) cut in half length ways, scoop out the seeds and throw away. Cut the squash into chunks. Pour the water into the pan with the onion mixture and add the stock and the butternut squash
3. Bring to the boil and reduce the heat to simmer for a further ten minutes, stirring occasionally and until the squash has gone soft.
4. Take pan from heat and add the coconut milk. Blend with a stick blender or similar.
5. Return to the hob and warm through without boiling. Add a little more water in a thinner consistency is preferred. Serve with coriander or jalapeno peppers which seem to be cropping up a lot in our recipes at the moment (mainly because we found a jar of same in Tescos, preserved with no sugar or other nasties and now trying to find ingenius ways to use them up )!24.01.2013
- 1 medium onion peeled and roughly chopped
- 2 cloves minced garlic
- 1 tsp ground cumin
- 1 tsp ground coriander
- 1 medium-large butternut squash
- 1 litre cold water
- 1 chicken stock cube (gluten-free - try kallo)
- 400ml can of full fat coconut milk
Paleo Chicken And Chorizo Hash
1. Cook the bacon a frying pan
2. As it starts to render up the fat add in the garlic, onion and finely diced sweet potato
3. Cover and cook until onion is translucent and sweet potato is cooked through (10- 15 mins), remembering to add in the chorizo sausage part way through and inhale, deeply, man that smells good!
4. Add in the cooked chicken and spinach and cook til spinach wilted and chicken warmed through
5. Add a splash of balsamic vinegar to taste (if required) and serve23.01.2013
- 1/2lb of bacon diced (unsmoked)
- 2 minced garlic cloves
- 1 onion diced
- 1 sweet potato finely chopped
- 4 cupfuls of left over chicken (in reality we roasted five chicken thighs and chopped them up)
- 1/2 chorizo sausage (found at the back of the fridge)
- 3-4 handful of baby leaf spinach
- splash of balsamic vinegar (optional)
Paleo Fish Cakes
1. Steam the fish
2. Cook and mash the potatoes with a bit of butter
3. Mix the ingredients together with the eggs and mustard and the fine dice onion (spring onions would be good here)
4. Form into cakes and fry - ghee worked well giving a lovely glow and taste to the fish cake.23.01.2013
- 1lb fish (mix and match as desired)
- 4 sweet potatoes cooked and mashed with a dab of butter
- 1 tbspn mustard
- 1 finely diced onion
- 2 eggs
- Sea salt and cracked black pepper
Paleo Jam Tarts
Roll out the pie crust into a boat shape
Mash the filling ingredients together and place on top of the crust and cook at 180C for about 10 - 15 minutes22.01.2013
Pie crust (from chicken pot pie)
(3 cups of ground almonds
1/2 teaspoon of sea salt
4 tablespoons of unsalted butter, cold and cut into small pieces
Raspberries (about 6 or 7)
Honey to taste
Roast Tomato, Pepper And Carrot Soup
Lay the slices of tomato, carrot and pepper onto a baking tray
Add the coconut oil and roast at about 180C for about 45 + mins (til roasted - watch and see)
Fry the diced onion in a pan in some coconut oil or ghee
When translucent add the spices and roast vegetables
Add most of the chicken stock and bring to the boil
Simmer for ten minutes
Blend the ingredients with a stick blender adding some more stock if the consistency is too thick (personal preference only)
Swirl with coconut milk and garnish
Ready to serve!20.01.2013
- 6 vine ripened tomatoes, cut into thick slices
- 3-4 carrots, cut lengthways
- 1 jalapeno pepper (in a jar - check what has been used to preserve it), sliced (found in Tescos)
- Coconut oil to roast the veg in
- 1 onion, diced
- 3/4 tspn smoked paprika (try Tescos)
- 1/4 tspn ground cumin
- 3 cups chicken stock
- Salt and fresh black pepper to taste
- Swirl of coconut milk to garnish with avocado
Paleo Chicken Pot Pie
- Boil all the filling ingredients except for the coconut milk, in a saucepan or frying pan for about 10 minutes, or until the celery and carrots begin to soften.
- Remove 1 cup of chicken stock (the liquid in the mixture) and add the coconut milk and simmer for another 5 minutes or so
- Make the crust by combining all the ingredients in a food processor, or combine by hand.
- Add the filling to a pie tin
- Take most of the pie topping and roll out between two sheets of baking paper, carefully lift and cover the pie filling
- Bake at 180C until the crust is browned (10 to 15 mins).
- Cool and enjoy.
For the filling
· 2-3 cups of shredded chicken
· 2 cups of chicken stock (or water)
· ½ cup of coconut milk (or other milk, or yogurt works too!)
· 2 carrots, peeled and sliced into rounds
· 2 celery stalks, sliced
· ½ teaspoon of thyme, dried
· ½ teaspoon sea salt (or to taste)
· Add mushrooms, onions, or whatever is to hand
· Dash of black pepper
For the crust top
· 3 cups of ground almonds
· ½ teaspoon of sea salt
· 4 tablespoons of unsalted butter, cold and cut into small pieces
· 2 eggs
Comfy Beef Stew
Slow cooker beauty - find it and dust it down...so perfect for winter teas!
Layer the bottom of the slow cooker with onions, sliced thin
Cover with the cubed meat
Mix in the spice of choice
Add some beef stock diluted with boiling water (don't need much - 2 to 3 Tbspns)
Slosh in some vinegar
Fire up the slow cooker on low, replace the lid and leave for 6 - 8 hours18.01.2013
- 2lb cubed casserole meat
- 1 large onion
- Ginger, olives and chilli salt (warming, heat based flavours)
- Beef stock
- Splash of balsamic vinegar to taste
Bohemian Rhapsody Squash
Wash skin and cut squash in half and scoop out seeds.
Place each half face down in 1/2 inch of hot water in a large pyrex dish
Cook for 30 minutes at 180
Meanwhile in a large frying pan, cook the bacon til nice and crisp
Remove from pan and place to one side keeping the fat in the pan.
Fry up the diced onion and celery stick in the bacon fat, add the mince and the cinnamon and cook til brown
Remove the cooked squash from the oven and when cool- ish, scoop out the warm squash til about 1/4 inch of casing left (er..sufficient to stuff and hold its shape)
Add the brown mince mixture to the bacon and the squash scooped out bit and mix together
Fill each casing and return to oven with some cheese on top if wanted and whilst you fry a little extra onion in the balsamic vinegar and left over mince mixture juices and fat, to give extra taste.
Remove from oven and top with onion and serve.
- 1 organic (!) butternut squash
- 1 lb beef mince
- 6 rashers of bacon
- 2 onions
- 3 tablespoons of cinnamon
- 2 tablespoons of balsamic vinegar (optional for topping)
- Heat the oil and fry the pork gently on either side for three to four minutes in the hot fat.
- Remove the pork and add the garlic and stock scraping the bits off the bottom pan as you go
- Add the remaining stock, cumin and cinnamon.
- Add the onion and fry lightly until soft (about 3 - 4 minutes)
- Add the coconut milk to the pan bring to the boil
- Simmer over low heat until slightly thickened (2 -3 minutes)
- Return meat to pan and serve.
- 6 pork chops
- 2-4 tbspn cooking fat
- 2 garlic cloves
- 1/3 cup of chicken stock
For Moroccan Sauce
- 1 onion (diced)
- 2/3 cup of chicken stock
- 1 tspn cumin
- 1/2 tspn cinnamon
- 1/2 cup coconut milk
Chocolate Birthday Cake
1. Melt dark chocolate chips and coconut milk in a saucepan over a low heat
2. Remove from heat when both completely melded together
3. Stir eggs into saucepan containing chocolate milk mixture
4. Stir in almond flour, salt and bicarbonate of soda
5. Grease or line a baking dish
6. Pour batter into baking dish and decorate
7. Bake a 180C for 20-25 mins
8. Cool and serve
- 1 cup of dark chocolate drops (or use a bar 6oz) - 80% +
- 1/2 cup of coconut milk
- 2 eggs
- 1 1/4 cups of almond flour
- 1/2 tspn celtic sea salt
- 1/2 tspn bicarbonate of soda
- white chocolate to decorate
Paleo Chicken And Gravy
1. Fry the chicken on both sides in the coconut oil to brown
2. Add spices to the mix and cook for about five minutes
3. Chop the onion into pieces and lay on bottom of slow cooker
4. Add a few more spices of choice to flavour, place the contents of the frying pan on top of the onion
5. Cover and cook on low until you come back in from work
6. Carefully remove the chicken pieces with a slotted spoon and keep to one side. Blend the sauce with a stick blender or in the liquidizer to make the gravy. Add some arrowroot if a slightly thicker consistency is required. Return the chicken to the pot, ready to serve.
Note: We fried a few left over bits of bacon to top it off and served with broccoli and left over celeriac mash. The boys had a jacket potato each with butter, microwaved (but don't tell those cavemen)!!09.01.2013
- 5 pieces of chicken
- Coconut oil
- Warm spices of your choice (ginger, zatar (a spice blend from Tesco), chilli salt, feel free to add what works for you)
- 1 large onion
- Chicken stock (approx 1 pint)
- 1 slow cooker
Warming Paleo Stew
Slice the onions quite thickly
Place in bottom of slow cooker
Place the meat on top and add the spices.
Add the stock and the balsamic vinegar
Place lid on tightly
Turn to low and leave for 6 - 8 hours
Add green vegetables of choice.07.01.2013
- 2lbs stewing steak
- 2 onions
- spices of your choice: cumin, chilli salt, ginger all the warming combinations
- Beef stock (about half a pint)
- Dash of Balsamic Vinegar (to taste)
- Fry the mince and onions (chopped) and add chunks of chicken breast to cook with the mixture
- Add in the rest of the ingredients when the mince has browned.
- Bring to the boil and then turn down to simmer gently for about an hour.
- 2lbs mince (beef)
- 2 large chicken breasts
- 2 tbsp cooking oil (coconut oil, lard, ghee)
- 2 tbsp chilli powder
- 2 tbsp cumin
- 1 tsp oregano
- 1 tsp allspice
- 1 tsp sea salt (chilli flavour (try tescos)!
- 2 big cans of chopped tomatoes
- Sprinkle the chicken pieces with salt and pepper
- Heat fat on high about two mins
- Add chicken reduce heat to medium high
- Cook on one side for about 2 – 3 minutes then turn and brown the other side for similar time
- Remove chicken from pan.
- Deglaze the pan with the lime juice, chilli powder and cumin (making sure to scrape the bits off the bottom of the pan to heighten the taste)
- Add the stock and chillis
- Return chicken to pan and boil until liquid is reduced by approximately 50% (about 10 mins)
- Remove pan from heat and stir in the ghee. Enjoy!
- salt and pepper
- 2 lbs boneless chicken breast cut into 1" strips
- 2 – 4 tbsp cooking fat
- 2 cloves garlic crushed
- ½ cup chicken stock
- ¼ cup lime juice
- 2 tsp chilli powder
- 1 tsp ground cumin
- 2/3 cup chicken stock
- ½ cup diced chillis
- ½ cup coriander (fresh)
- 1 tbsp ghee
Cavegirl Porky Scratchings
1. Find some pork skin..try your local butcher and ask nicely - you will be surprised what you can get for free nowadays!
2. Cut the pork skin into smaller manageable pieces but don't go too small....
3. Lay the pork skin pieces on a baking tray and salt them. Be generous and then place the baking tray in the fridge.
4. Leave tray in the fridge.
5. Heat up the oven to 180C, remove the tray from the fridge and dry the pork skin. The salt leaches the water out of the pork skin and will give us the ultimate crackling rosie porky scratching we love.
6. Add more salt to the skin both sides and pop into the oven.
7. After ten minutes turn the oven down to about 140C. This process renders out the fat and dries out the pork skin to give us the flavour and crunchy texture
8. Watch the baking tray and about every twenty minutes, drain off the fat and store elsewhere to use for other cooking projects - no kidding it will taste fantastic. Turn the pork scratchings at the same time.
9. Total cooking time approximately 90 minutes but this is cooking by look and smell and feel and touch - we know when they are ready: the colour deep and rich, the skin bubbly and turning in neat chunky shapes.
10. Leave to cool, season with black pepper and enjoy
- Pork Skin
Crab Salad and Grated Tomato Salsa
This tastes so delicious. It's fresh, clean, vibrant, crunchy and exciting.
1. Peel the cucumber into ribbons using a vegetable peeler.
2. Chuck the watery middles
3. Finely slice the fennel
4. Place them in a bowl with the mint and half the lemon juice and the same amount of olive oil
5. Season with a pinch of salt and pepper and the fennel tops. Place in fridge.
6. For the salsa..put a box grater over a chopping board and coarsely grate your tomatoes. Discard the seeds and skin.
7. Finely grate in the chilli and season well. Add a dash of oil, a swig of vinegar and the ginger, set on one side.
8. Place the crab meat in a bowl.
9. Pour on the remaining lemon juice. Add the same amount of olive oil and a good pinch of pepper. Set aside.
10. Toss the cucumber and fennel to dress then divide between plates.
11. Toss the crabmeat in the lemon juice dressing, place on the fennel and cucumber and top with the salsa.
1 fennel (top trimmed)
Fresh mint, leaves picked and finely chopped
Juice of 1 lemon
Extra virgin olive oil
For the Salsa
2 ripoe tomatoes (different colours)
1/2 fresh red chilli
Extra virgin olive oil
Red Wine Vinegar
1cm piece of fresh ginger, peeled and finely grated.
Chinese Five Spice Pork
Crispy crackling and tender belly meat - a match made in heaven. This takes almost no work and it's an inexpensive cut of meat..what's not to like ;)
1. Preheat oven to 160C (325F/Gas3)
2. Rub the belly pork all over with the oil, dust with the five spice powder and sprinkle with the sea salt.
3. Place the garlic bulb halves and onion slices in the base of a large roasting tin and place the pork-belly on top, flesh side down.
4. Pour in a few tablespoons of water. Cover with tin foil and place the covered tin in the oven for 21/2 to 3 hours.
5. Turn up the oven to 220C (435F/Gas 7).
6. Remove the tin foil and cook the pork for a further 15-20 mins until the skin is cripsy.
7. Carve into thick slices to serve.
2kg (41/2lb) pork belly , fat scored horizontally
3tbspn coconut oil
1-2 tsp Chinese five spice powder
2 garlic bulbs (peeled and sliced in half horizontally)
1 large onion, (peeled and cut into thick slices horizontally)
Chocolate Cake (but in a mug)
We made these for the kids for lunch today...they were in heaven ;) They are simple and tasty, the flavour is rich and not floury or heavy in any way. You can add some extras to the mix and serve it with a dollop of extra thick cream. Try it and tell us what you think!
1. Mash up the banana
2. Mix the almond butter, egg, cocoa powder into the banana batter
3. Fold in your bits
4. Pour the batter into a mug leaving room for the mixture to expand
5. Micro wave on high for 2 1/2 mins til the centre is firm.
6. Lift carefully out of the microwave and enjoy!
7. Warning...will be very hot ;)
8. Warning...will be very more-ish29.07.2012
To make one mug cake...
1 small ripe banana
1 1/2 tablespoons almond butter
2 heaped tablespoons cocoa powder
Bits: eg. walnuts or dark choc chips
Extra thick whipped cream
Moroccan Baked Eggs
This comes from my friend Jo who traded up her recipe in exchange for the baked egg recipe we posted two days ago. It makes for another great weekend breakfast/brunch. ...not that any self-respecting cavemen ever ate brunch!
Fry the cumin in oil
Add the onion and sweat for about ten minutes (that's the onions, not you)
Add tomatoes, fresh garlic, chilli, paparika, cayenne and saffron (optional)
Cook up the sauce...by now the kitchen will be smelling great!
Let the sauce thicken then add the greens
Cook, taste mixture then make four holes one for each egg
Pour the egg into each hole
Sprinkle with salt and pepper and paprika
Place in hot oven and bake for 10 to 12 mins until the egg has set
Serve hot and enjoy
- 4 tablespoons of coconut oil
- 1 can of chopped toms (sugar - free)
- 1 teaspoon cumin seeds
- 1 medium onion
- 4 - 6 garlic cloves
- 1 red/green chilli
- 1/2 teaspoon smoked paprika
- pinch cayenne/saffron (optional)
- 1 bunch of kale
- 4 organic eggs
- Salt and pepper to taste
Baked Eggs in a Big Mug
Well it's supposed to be Summer but it's still raining!
This tastes great whatever the weather. Eating real food out of a mug reminds me of growing up and good times....
- Half fill a mug with cooked chopped spinach and crispy bacon
- Crack in an egg
- Top with double cream
- Season with salt and pepper and a grating of nutmeg
- Bake until egg white just set and egg yolk still soft (About 14 to 16 minutes)
- Cooked Spinach
- Cooked chopped bacon
- One Egg per person
- Double Cream
- Sea Salt
- Black pepper
- Grated Nutmeg
Indian Masala Scrambled Eggs
Here's a great way to breakfast or brunch: indian masala scrambled eggs.
Love the colours on the plate together: makes me think of riches faraway in exotic lands
- Fry chopped red onion or shallots and green chilli in coconut oil or ghee until golden brown.
- Add chopped ripe tomatoes, chopped coriander and sea salt.
- Cook fast til it goes to mush
- Crack in your eggs and stir hard and fast over a high heat until the eggs thicken up the mixture.
- Use fresh organic eggs and see how yellow the yolks look when you prepare this dish!
- Serve warm
- Red onions or shallots
- Green chilli
- Coconut Oil or Ghee
- Chopped ripe tomatoes (vine tomatoes are ruby red)
- Chopped coriander (cilantro)
- Sea Salt
- Fresh Organic Eggs (use one per person and one for the pot)
Coconut, Chilli and Lime Salsa
This tasty/firey salsa will lift any fish dish..coconut and lime are great together and you can always mix the left overs into your tequila with some crushed ice - then everybody's happy!
- Mix honey and lime together (optional honey)
- Add coconut shavings
- Add remaining salsa ingredients into bowl
- Mix til completely coated in coconut and lime mixture
- Serve with fish
- 1/4 tsp honey (optional)
- 2 limes (zest and juice)
- 6 more limes juice only
- 250g coconut flesh, shaved (use potato peeler)
- 2 red chillies de-seeded and finely sliced (use clean sharp scissors for speed)
- 1 small bunch fresh green coriander
These are delicious if you fancy something with a bit of crunch upon which to place your cheese..
- Crack egg into almond flour
- Mix together
- Form into ball
- Press between two sheets of baking paper and roll out with rolling pin
- Cut out some shapes
- Cook at 180C for not very long
- Spread with butter
- Top with cheese
- I egg
The Original Full English: Breakfast For A Caveman
Having travelled to one or two far off lands I can honestly say not just as an Englishman but also as someone extremely keen on personal well being and that of others. That the original English breakfast is one of the best in the world, but what if we made it healthy too, what if we made it a paleo diet breakfast (what is paleo?). That was until influences from other countries and the processed food industry messed it up, with croissants, pastries, hash browns, beans and even heaven forbid potato chips. All of which are going to send blood sugar through the roof, lay down fat tissue and generally make you feel crap an hour or so later. Steer well clear of simple or refined carbohydrate at breakfast, that includes any vegetable cooking oil, sunflower cooking oil, margarines, bread/toast and especially fruit juices which are particularly disruptive to the body chemistry. Go instead for bacon, eggs (free range), sausage (gluten free), mushroom, liver, belly pork, black pudding, few almonds and maybe a small tomato all cooked in either coconut oil or ghee or some animal fat or butter. Still hungry? finish off with cheese and Almond cookies, but of course don’t forget the Tea or Coffee. Remember paleo works, so for weight loss good health and longevity: Increase saturated animal fats and reduce carb’s not calories! Breakfast has always been the largest and finest meal of the day as we ought to be waking hungry and keen after our fast. As the old proverb goes: Breakfast like a king, lunch like a prince, dinner/supper like a pauper. A way of life we would all do well to practice…enjoy real food as nature not scientists intended.22.05.2012
- Eggs (free-range)
- Sausage (gluten-free, optional)
- Belly Pork
- Black pudding (gluten-free, optional)
- Tomatoes (on vine)
- Coconut Oil or Lard
Healthy Fast Food
Yes healthy fast food is possible, how about this easy paleo tea…ready within ten minutes of getting home from a full work day..if we can do it so can you! And it’s great – it s a classic, a caveman style Paleo Works tea on a budget and a crowd pleaser with the kids. If you make extra take them the next day for your pack up lunch with some salad and dressing, fry up again for breakfast, it’s that versatile. Go on give it a try, kids love fast food and now you can give it them without feeling guilty.
- Mix together with hands and form into balls.
- Bake in oven for approx. 25 mins at 180°C
- Add warming spices (eg, paprika, cinnamon, chilli), seasoning to taste.
- Heat up in a pan til thick and ready (about 15 mins)
- Serve with parmesan cheese, chunky salad and sweet potato crisps.. Remember if weight loss is your goal, keep the fat and drop the cheese and crisps!
- Beef Mince (Grass fed where possible)
- 1/2 cup almond flour
- 1 Large (Free range) egg
- 1 tin of peeled plum tomatoes
- 1 box of passata (no-sugar)
Cracking Breakfast Wraps: simple and real yummy - the only problem is....you can never make enough.
To make the wraps
- Whisk all the ingredients together
- Makes a very wet mixture
- Ladle portion into frying pan
- Cook one side, flip over and cook the other side
To add the filling
- Sprinkle the cheese and ham onto the wrap
- Roll up
- Optional – lay the prepared, rolled up wraps on a baking tray and add more cheese
- Bake til cheese has melted Fantastic quick breakfast alternative for you and the children in your life. Try it and tell us what you think!
For the wraps: (makes 6)
- ½ cup of ground almonds
- 5 eggs
- Pinch of salt
- Dash of oil
- Dash of honey to taste
For the filling:
- Chopped Cheese
- Chopped Baked Ham
Quick paleo supper
Racing in from work tonight and thinking what to cook for tea! Pork joint already in the oven cooking but quick side dishes in order. Opt for cauliflower cheese (paleo style) and spring greens with butter. Lovely simple meal. Here's how to fix the cauliflower cheese:
- Steam the cauliflower til soft.
- Mash in with the yoghurt, butter and nutmeg.
- Place in dish.
- Cover with the fired bacon bits.
- Sprinkle on the cheese and place under grill til crisp and bubbling.
- Sprinkle with chives on top and serve.
Note on Dairy: Strict Paleo does NOT include dairy. However if you tolerate dairy products keeping them in your diet will give you more variety in texture and taste. Real Greek Yoghurt (Fage Total for example is 2/3 fat (mostly saturated)) is also an excellent protein source and a great source of FAT. Remember Paleo is not prescriptive but is an adaptable plan for sustainable healthy eating. Keep your food choices rotated. Don't only eat from a few select items you judge to be "good" for you (you'd be surprised how many of us fall into that trap)...mix it up with intermittent fasting and that long term sustainable change will be yours for good.19.05.2012
- 1 x cauliflower
- 1/2 cup of greek style natural yoghurt
- grated nutmeg
- fried bacon bits
- spring onions or chives
Paleo Breakfast eggs
Hehe… just walked away from the best breakfast I have had in a long time. It wasn’t big and it wasn’t flash but my belly feels warm and full and good, satiated….and if you have ever wanted to truly know how that feels, try this: mashed boiled eggs with butter and an inch of thick bacon. It’s blissfully easy. You cook it like it says in the header. Boil those eggs and mash them with the freshest loveliest butter you can find. Add a dash of seasoning. While the eggs boil, fry up a small thick piece of bacon, make those flavours really intense and slip on top the mashed egg. A thin sliver of vine ripened tomato completes the dish but if you are not into pretty, skip that last ingredient. Eat and enjoy.
What’s your favourite easy breakfast?29.04.2012
- 4 Med Free range/organic eggs
- 50g Goats Butter (St Helens Farm)
- 1 Tomato Salt/Pepper to taste
Healthy Pizza? Its a Meatzza!
Pizza is renowned world wide for its adaptability and affordability - it's an easy meal for a family, it's tasty and filling. But that dough base? If your focus is weight loss or you want healthy eating.....it's got to go! So, can we paleo-ify it? Yes you bet..and this is a staple in our family meals repertoire, it's easy, tasty, delicious hot, perfect for pack-ups and great for an easy meal, cold with salad. Make a tray-ful and the kids have an easy slice of healthful tea when they come in from school. But first eliminate the damaging doughy bread base and replace with nutrient dense meat, full in flavour and of course natural healthy animal fats. It's amazing and good for you too.
For the Topping
- Cheese (mozzarella, cheddar) - optional method mix mince, egg and parmesan cheese
- Push into baking tray Cook for ten minutes at 180, pour off excess fat
- Cook up the tomatoes for a while, add dash of vinegar, season
- Spread onto pork base Decorate with chorizo, bacon, ham, veg (anything you have to hand)
- Cover with cheese Cook til cheese browns
- Cut into portions and serve, yummy and simple.
Paleo...It Really Works!
- Pork mince
- Parmesan Cheese
- Egg (Free Range)
For the Topping
- Tinned plum tomatoes Passata (sieved toms, no sugar)
- Dash of balsamic vinegar
- Cold meats of choice to decorate
Paleo Chocolate Cake
Chocolate Cake is one of the best things in the world ever, so we understand why many people may consider it a step too far to have no more chocolate cake at birthdays and other celebrations. But no fear! Mum has developed a healthy solution that won't kill you. As it was her birthday on Friday, my mum set to and created an ingenious recipe we now call Paleo Works 'Choco' Heaven that is even better than normal chocolate cake! This is because it's not made with bad stuff like ordinary chocolate cake is. I even ate some of the mixture before it went in the tin, you see you can, it's not a problem, Paleo Chocolate Cake is actually good for you! So here we go, I will share this cake with you but I will warn you it's not for the (chocolate) faint-hearted!
- Preheat oven to 180 degrees
- Grease a glass dish with coconut oil
- Combine dry ingredients together then set aside (sift the cocoa powder and baking powder)
- Whisk eggs, melted coconut oil, vanilla and honey together The right mix, it's all good...
- Pour into dry ingredients and mix until combined
- Pour into pan, add chocolate chunks and cook for 25-30 mins
- Leave to cool then enjoy Having had previous experiences with Paleo Cakes, I would say that this is definitely up there with the best I have ever tasted! Hopefully we will be making this again very soon!
- 1 cup almond flour cup cocoa powder
- 1/2 cup coconut oil and a bit extra for greasing dish
- 3/4 cup honey
- 1 tsp vanilla extract
- 1 tsp baking powder
- 1/2 tsp salt 4 eggs (free range)
- Handful of dark chocolate chunks (Cocoa >72%)
Paleo Soup and Mark Radcliffe
Took a trip into town tonight to hearMark Radcliffe (Ilkley Literature Festival)share some wit and wisdom through song memories. He was so good, sharp and funny. If you can, listen out for him on 6 on BBC radio between 1 and 4 in the afternoon (GMT). He talked us through Cliff Richard and the Monkees, from Canned Heat to Joy Division, through the miners’ strike and the Battle of Orgreave Colliery to The Smiths reminding us all how grim it is up North to those down South and poking fun at the price of cheese on Toast at the tea rooms down the road.. It’s been warm today and sunny although the temperature dropped this evening and I think on reflection, that bare legs and heels was a trifle optimistic given the frost we chipped off the car windscreen on the way back but hey you can’t blame a girl for trying! So, I thought I would share this delicious paleo soup recipe which we cooked slowly this afternoon and ate before heading out. It was a bacon and pumpkin soup. Please note that using a pumpkin to cook in this paleo soup is considered pretty “rad” (do people still say that) in West Yorkshire and this from a girl who thirty years ago spent two days hollowing out a turnip (A TURNIP!) for Hallowe’en given that pumpkins had not made it across the Atlantic (or something) and yes I still have the blisters. I am pleased to report that pumpkin is now common place in Ilkleythis time of year.
- Cook the bacon slowly in a large stock pan to allow it to render up the fat.
- After a while chuck in some onion, celery and a large sprig of sage and let it all cook up together in the bacon fat. Smells amazing…
- When the vegetables begin to soften, add a cup of water and scrape those sticky bits off the bottom of the pan.
- Add the (de-skinned, de-seeded) pumpkin pieces you chopped up whilst you let the bacon cook and about another 5 cups of water and let it all bubble up and cook down.
- Later blitz it in batches through the blender. I kept back some of the bacon chunks to garnish the bowls and served up with an optional swirl of Greek yoghurt.
- Fresh sage
This is perfect for all cheesecake fans.... The texture is rich and creamy and, curiously, tastes better the longer you leave it - although that wasn't long in our case!
- Mix all the base ingredients together push into a pie dish and bake for 8-10 mins at 180 degrees C
- Mix all the other ingredients together adding one in at a time. If it looks lumpy, don't panic! Keep mixing for an extra minute and all lump issues will resolve. Pour mixture onto base in pie dish.
- Sit in a water bath (bain-marie)* and cook for about an hour (at 180 degrees C) (er .....the cheesecake not you)! (* water bath: simply sit your cheesecake in a larger dish and fill the larger dish with water half way up the sides - don't allow the water to penetrate the cheesecake at any time)
- When cooked decorate and eat! *Happy Birthday Poppy :-) *
- 1 + 1/2 cups of ground almonds ground cinnamon
- 3 tblspoons melted butter For the Filling:
- 4 packs of full fat cream cheese ( 1 lb)
- 4 eggs 1.5 teaspoon vanilla extract
- 1.5 teaspoons of lemon juice
- 1/4 cup of sour cream
- 1/4 cup of agave nectar (optional)
- Strawberries and fresh cream
Savoy Lemon Chicken... Caveman Style
Running late from work? Try this easy paleo lemon chicken recipe. It cooks in an hour and has minimum preparation time. We used chicken thighs to bring the dish in on budget. It tastes fresh and summery and light which is great given the current heat wave we are experiencing in West Yorkshire! We had this dish with savoy cabbage which we cooked with black mustard seed, onion, garlic and spare veg from the fridge. The twist was a dash of lime squeezed onto the cabbage mixture when it had finished cooking..yum.
Paleo Lemon Chicken Method
- Turn the oven to 200°C
- Brown off the chicken in a frying pan with the coconut oil and place in a roasting tin.
- Quarter the lemons and squeeze the juice over the chicken then chuck the rest into the roasting tin.
- Add the onions, carrots, peppers and garlic.
- Place in the oven for 45 mins.
- Remove add the mushrooms and return for a further 15 mins.
Savoy Cabbage Method
- Heat the oil Fry the black mustard seeds til they pop!
- Add onion and cook til soft.
- Add spare veg.
- Add cabbage and garlic and fry for a further 2 to 3 mins.
- Remove from heat and add a twist of lime.
- Serve with the paleo lemon chicken.
Note to all paleo cooks out there! You could change this up a little by adding cooked chicken or pancetta or bacon to make this a proper supper on it's own.29.04.2012
Paleo Lemon Chicken Ingredients
- 6 - 8 chicken thighs
- 1-2 lemons
- I- 2 onions
- coconut oil
Savoy Cabbage Side Dish Ingredients
- Coconut oil
- Black mustard seeds
- 1/2 savoy cabbage (shredded)
- 1 onion + spare veg from the store cupboard/fridge juice
- 1/2 lime garlic seasoning
Roast Pork Shoulder
This from Jamie Oliver (a distant relation) ! who gets more paleo every day….
- Turn it up high ( the oven) 220ºC /gas mark 7.
- Score the pork skin and fat with cuts 1cm (1/2 inch) apart.
- Rub in some sea salt season the underside with salt and pepper.
- Place in the tray and cook for 30 mins or until the skin starts to turn into crackling.
- Reduce the heat to 180ºC/gas mark 4
- Cook for another hour, remove the pork from the oven and leave to rest on a board.
- Add the vegetables and bay leaves to the tray, stirring into the fat.
- Place the pork on top, baste with fat and return to the oven for one hour or until tender. If not done, cook for another 30 mins and check again.
- When cooked, lift out the pork, cover with tin foil and leave to rest.
- Meanwhile spoon any fat out of the tray, mash the vegetables and add sherry, scraping the bottom of the tray.
- Add the stock, boil then simmer for few minutes til the gravy looks like gravy should!
- Strain and serve with the pork. Enjoy!
- 4.5lbs bone-in pork shoulder , skin on (crackling yum)
- 2 red onions halved
- 2 carrots peeled and halved lengthways
- 2 sticks of celery chopped in half 1 garlic bulb broken into cloves skin on
- 1 branch of bay leaves (?!)
- 1 swig of sherry (and one for the cook – might change it to red wine)
- 1 pt of water or stock
Serves 6 – 8
Roast Chicken Tea or No Fuss Paleo Tea
Back to work tomorrow after a fortnight of upheaval and profound change. Nothing ever stands still especially not life and it’s raining again in Ilkley…so fetch the vitamin D! Tea is simple tonight: roast chicken and sweet potato chips with some cauliflower puree and kale roasted in oil. Forget the kale! Forgot to put it on tho’ in truth it only takes a few minutes to cook. Back on track tomorrow. Sometimes sweet potato just hits the mark and I love their texture and taste roasted in coconut oil, the outside crisped up in the oven, the inside light and fluffy. We often make crisps for the kids deep frying the sliced sweet potato in coconut oil and creating dips: guacamole, sour cream, spicy salsa to eat with them. Have you any ideas for paleo party food? We’d love to hear from you…
- Roast chicken in the oven having first covered with coconut oil
- Cut sweet potatoes to size and fry to make chips
- Mash the cauliflower and add butter for an extra creamy texture
- Coat the kale in oil and roast in the oven on a baking tray until crispy
- Plate up and serve
- Chicken (to roast)
- Sweet potato
- Coconut Oil
- Kale (Curly or Otherwise)
Stepping Up and Stepping Out
Sometimes its hard to step up and out of your groove. Things get stuck. We get fat. It happens. So how do you motivate yourself enough to make a difference to where you’re at? You take action. Direct action. Stand up and move. Be physical. Make a start and clear out the cupboards! Take out anything and everything that is going to make you fat. Anything and everything that is going to make it hard for you to achieve balance, anything and everything that will cause you to wobble. If it upsets you to throw it out: take it round to a friend or a neighbour and see if they can use it. Hand it out at a housing project, meals on wheels, local charity, sell it: it doesn’t matter just lose it. Clear the space for something good to come into your life. And then, when the house is clear, replace those unhelpful items with things you can use. Things that will make you feel fantastic, things that will help you get creative in the kitchen. Choose good quality meats, seasonal vegetables, eggs, spices of every variety and flavour, nuts, seeds, good fats and fruit. You will find that without the distraction of processed food and with the temptation of real food, real fat, real taste, colours, textures you will want to cook and create new meals. Make it easy, keep it simple and let your paleo experience grow from there! Tonight we baked home-grown Bramley apples in the oven and filled them full with bilberries we had gathered from the moors above our home. The greens and purples looked fresh and made a simple good dessert with a spoonful of Greek yoghurt for topping.. Do you have any experience of gathering foods? We’d love to hear your story…
Core the apples
Bake in the oven at 180C
For 40 mins
Last ten mins add the bilberries (sufficient to fill the core)
- Bramley apples
- Full Fat Greek Yoghurt (Fage)
This is a fiery North African paste that is orangey-red in colour. It’s a mixture of peppers, dried red chillies, garlic, caraway seeds, ground cumin and coriander, tomato purée, salt and olive oil. It can be used as a condiment or as an ingredient in cooking and provides a real boost as an accompaniment to a tomato sauce, stirred into soups or stews or added to meat dishes like shepherd's pie..
- Roughly chop the chillies and garlic and place in a food processor
- Dry-fry all the seeds in a small pan over a moderate heat until they turn a shade darker, scenting the kitchen. Cool then grind to a powder.
- Add the ground spices to the chillies with the chopped coriander and salt. Process until finely chopped, scraping down the sides a few times. Keep the blades moving as you gradually drizzle in the olive oil
- Transfer into a screw top jar. Pour a thin layer of olive oil over the surface to exclude the air. This will keep in the fridge for a month or two if you remember to renew the layer of oil every time you dip in! We are always looking for ways to add spice to our lives - what is your favourite spice recipe?
- 110g medium hot chillies, halved and de-seeded
- 4 garlic cloves 1tsp coriander seeds 1tsp cumin seeds
- 1 tsp caraway seeds 2 tbsp coriander leaves, roughly chopped
- 1/4 tsp salt 4 tbspn evoo
Makes: 150ml jar
Preparation time: 15 mins
Pumpkin Harissa Dip
This addictive dip is delicious. If you want more of a kick, add more harissa.
- Peel and de-seed the pumpkin.
- Chop the flesh into large chunks, place in a pan and cover with water.
- Bring to a gentle simmer, cover tightly, and allow to cook in its own juices, until tender.
- Drain and set aside.
- Heat the oil in a pan and fry the caraway seeds and spice mix, stirring occasionally, until fragrant and aromatic (around four minutes).
- Stir in the garlic and fry for one minute, then add the pumpkin, mashing with a fork, before adding all the remaining ingredients.
- Stir well to combine then remove from the heat.
- Let the dip cool before serving.
- 1 large pumpkin (around 750g-800g)
- 1 tbsp olive oil 1 tsp caraway seeds
- 1 tsp Moroccan spice mix (see recipe here)
- 1 large garlic clove, crushed
- 1 tsp harissa, or to taste
- Bunch coriander, washed
- 3 tbsp lemon juice Salt, to taste
Preparation time: 20 minutes
Cooking time: 15 minutes
Fuelled by a mammoth paleo breakfast, child number 4 headed off to football this morning. He asked me to record for you that his team won 13 - 0. As goal keeper, he is particularly proud although on closer examination it does appear that there was not that much to do at his end......At home, Friday was taken over by the arrival of FIFA 12. And Saturday. Saturday night Caleb came to tea and for a sleep over with Rob and to try out for the FIFA12 challenge underway at the house! Er ...followed closely by Chippy who turned up with Brad and oh well I guess you get the picture. The weather here has been warm with bright sunshine. For October in the UK this is unheard of. So with this unexpected crowd, tea was grown out of leftovers, salad and meat, bar-b-cued at short notice by M. I love these free and easy meals. Pop made up a batch of her dressing for the salad and I had a batch leftover which I poured over my roast veg at Sunday lunch today and which tasted so good - who needs sugar when you can have fat? Last night I experimented with a paleo pudding. I had a bunch of bananas leftover from the week. The skins were a little bruised and the kids had left them in the corner of the fruit bowl, unimpressed. I peeled several and split them open, stuffing jersey goat's butter between the layers. I tucked some pecan nuts into the mush and, on the bananas for the kids I drizzled some honey. I wrapped the skinned bananas in tin foil (I realised after that they came in their own wrapping but hey, after a couple of tequilas....). M tossed them on the grill pan over the hot ashes in the bar-b-cue and we talked for a while watching the embers, aware of hot rich delicious aromas coming up from the pud. Some time later we unwrapped the sticky packets. The bananas were a huge hit, served with a blob of yoghurt and a couple of green mint leaves for effect....oh yes we do things properly in Yorkshire!! How did your weekend go? What did you eat on your paleo journey ....
- Peel and slice bananas in half long ways
- Place on tin foil
- Add butter in thick slabs
- Add pecan nuts
- Drizzle with honey (optional)
- Fold up tin foil packets
- Place in hot ashes of bar-b-cue
- Or bake in the oven at 180C
- Decorate with mint leaves and serve3 wth spoon ful of yoghurt
- Jersey goat's butter (other brands available)!
- Pecan Nuts
- Honey (optional)
- Full fat Greek Yoghurt
- Mint leaves
Roasted Vegetables in Coconut Oil
Busy work day today and I am also pondering our forthcoming move across town. Amongst all that I am considering what we can cook for tea. There is a ham joint in the fridge and I think that will taste good roasted and smothered in ghee. There is cauliflower to puree with a little garlic and olive oil. This tastes so good as the weather begins to change: a light dusting of nutmeg will give the puree a subtle autumnal flavour. This will be delicious with a tray of roasted vegetables: some sweet potato, some squash for the colour, some red pepper and some green pepper and some carrots with red onion. Roasting them in coconut lifts the flavour and crisps the vegetables and that’s tea done…. What are you having tonight for your paleo tea? Share some of your paleo recipes with us – we’d love to hear from you.
- Pre-heat oven at 200C
- Place a selection of chopped veg from the above list in a mixing bowl, including the garlic cloves, mix with the (liquid) coconut oil, chopped basil (about a cup if fresh) lemon zest and sea salt.
- Place on baking tray and roast in th oven for about 50 mins
- Root vegetables:
- Sweet potato, squash, carrots, parsnips, beetroot
- Other vegetables:
- Pepper, onion, courgette, garlic
- Spices: basil and lemon zest (1 tsp)
- Coconut Oil (1/4 to 1/2 cup)
- Sea Salt (to taste)
Sweet Potato Love!
Sweet potato love. Why? well these guys are quite amazing! Did you know sweet potatoes can affect the neurotransmitters in your brain? They contain Vitamin B6, which your body needs for just that – and these neurotransmitters are essential for mood balancing. Sweet potatoes are nutrient dense so again, you won’t experience a peak and trough in your blood sugar and they contain slow-release energy to sustain you during the day. Bake sweet potatoes in their jackets with a knob of butter and some star anise grated and sprinkled on top. Wrap in tin foil and cook at 180 C then serve with baked ham and sauce for a rich warm buttery meal. Mash sweet potatoes with a spoonful of sour cream. Or cut the sweet potato into 1cm cubes, fry off withcoconut oil and some spices and add a dash of water and cover. Leave to bubble and cook until tender then add some fresh coriander and chilli for some mood busting endorphins and add chopped spring onions to the mix before serving. Top with a poached or fried egg and this makes a great comfort meal for a busy weekday. Did you know that eggs are also mood boosters? It’s the folic acid they contain. Also eggs are protein rich and fat rich and don’t cause fluctuations in blood sugar. Ideal! So, if you are tempted to comfort eat during these winter months,crave sugar-loaded carbohydrates and cake as your body tries to build up a buffer for winter and wondering what would hit the spot on a paleo style diet: try the humble sweet potato! Eating refined carbohydrates such as cake and biscuits (tempting as you maythink they are) will cause spikes in blood sugar leading to slumps and more misery as you face the drop in temperature when you open your front door and the icy blasts of economic misery that follow us all after Christmas. So don’t do it! High carbohydrate dishes such as lasagne or shepherd’s pie do nothing for your mood (or waistband or your overall health) as the insulin spike caused by the instant carbohydrate hit has immediate consequences involving sugar slumps and low mood. As the temperature drops, choose warming paleo foods and eat well to keep your mood balanced and upbeat. In this way, you will be giving yourself the energy to tackle all life throws at you head on! Give yourself a head start and enjoy. What’s your top mood busting paleo meal? We would love to hear from you!
- Cut the sweet potato into 1cm cubes
- Fry off with coconut oil and some spices and add a dash of water and cover.
- Leave to bubble and cook until tender
- Then add some fresh coriander and chilli
- Add chopped spring onions to the mix before serving.
- Top with a poached or fried egg
- Sweet Potatos
- Coconut Oil
- Spices (warming ones - cinamon, star anise, nutmeg - you choose)
- Fresh Coriander
- Fresh Chili
Butter, Alchemy and Me!
I remember as a child making butter. It was like magic pouring the “top of the milk” into the jam jar, screwing tight the lid and then shaking, hard for what seemed like an age til suddenly there in the jar amongst the milky liquid was a piece of butter which appeared to have made itself! There are lots of ways to make butter. I like this from Alexandre Dumas (from Dumas on Food translated by Alan and Jane Davidson, London Folio Society1978 ) “In a few countries where I have travelled, I have always had freshly made butter, made on the day itself. Here for the benefit of travellers is my recipe; it is very simple and at the same time fool proof. Wherever I could find cow’s or camel’s milk, mare’s milk, goat’s milk particularly goat’s milk, I got some. I filled a bottle three quarters full, I stoppered it and hung it around the neck of my horse. I left the rest up to my horse. In the evening when I arrived, I broke the neck of the bottle and found, within, a piece of butter the size of a fist which had virtually made itself..” I still don’t fully understand the transformation process, its like alchemy but I do know that humans have been eating butter for a very long time. Traces of butter fat found on pottery fragments have been dated to 4000 BC, proving humans have been eating butter for at least 6000 years. Strange that, as if butter (fat) did really cause an increase inadipose tissue, we would expect to see the current obesity epidemic starting around this time. And yet we don’t..why is that? Well it’s because it’s simply untrue. Butter does not make us fat, in fact as well as making us happy, there are many other health benefits of eating Butter. But don’t worry for this recipe, you won’t need a horse or mare’s milk for that matter (er unless………)
- Pour the cream into the mixing bowl and let if warm up a little.
- Whip the cream on medium low and watch as it begins to break down and separate into a milky liquid with chunks of fat collecting on the whisk.
- Be patient ! - this can take upwards of ten minutes
- Collect the solids and place them in mulin or a sieve with a fine mesh
- Pour the remaining liquie through the sieve.
- This is butter milk - you can drink it
- Rinse the butter pieces under the tap to remove any remianing whey
- Squeeze the butter between your hands to remove the excess water
- Shape the butter pats
- Wrap and store in the fridge
- It will keep for up to a week
- 2 cups of high fat whipping cream
- Strong arms or use a stand mixer to do the work
Eggs with Chilli Salt and Chipolatas
This is a great breakfast, easy and tasty, courtesy of Jamie Oliver
- Bring a large pan of salted water to the boil
- Wrap the chipolatas in pancetta and grill under a high heat for 8 – 10 mins: turn every few minutes until golden and cooked right through
- Bash the dried chilli flakes with a pestle and mortar adding a couple of pinches of sea salt until you have a fine powder.
- Gently place the eggs into the pan and boil them for five minutes (for a runny yolk)
- Serve each egg with 2 chipolatas and a good pinch of chilli salt
- Eat and enjoy!
- 8 chipolata sausages
- 8 slices of pancetta
- 1/2 tsp dried chilli flakes
- 4 eggs
Warming Healthy Winter Stew
Here’s a simple recipe for beef and vegetable stew.
To be frank you can chuck in what you like and it will still taste great with the apple cider vinegar giving it a small kick… yum.
Heat the fat and brown the stewing steak. Remove the meat from the pot. Add the veg and cook for about ten minutes. Add meat to vegetables, add stock water slat pepper and dried herbs. Stir and turn up the heat let the stew bubble and cook for an hour.
Review... add apple cider vinegar and more water or stock if needed.
Cook until the meat and vegetables are tender. This is great for a lazy weekend afternoon cook-up, the smells wafting gently through the kitchen calling all to a hearty winter meal.
2 lbs beef stew meat
1 tbsp butter or coconut oil (or more)
4 celery stalk
3-4 cups of beef or veg stock (home-made is best)
1 cup water
1 jar of passata (sieved tomatoes)
1 tbsp dried oregano
1 tbsp dried thyme
1 tbsp apple cider vinegar
Seasoning to taste (some like it hot, some not)