Legs

Single leg reverse lunges – 3 sets – 10 each leg

Single leg split squats – 3 sets – 12 each leg

Single leg Bulgarian squats – 10 each leg

Single leg leg press – 5 sets – right leg first then repeat with left – 8 reps, keep foot up 30sec rest, 8 reps, foot up 30sec rest, 8 reps, drop leg 30 sec rest, 8 reps, drop leg, 30 sec rest, 8 reps – done and repeat

Walking lunges – 20 up with weight, drop weight, stay low, 20 back.

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Shoulders

Shoulders

Dumbbell shoulder raises (low weight) – 3 sets – 15 straight arm straight out at sides, 15 straight arm 45 degrees out, 15 straight arm, straight out in front.

Dumbbell should raises – 3 sets – 10 straight arm straight out at sides with 10 elbows bent side raisies

Dumbbell should raises – 3 sets – 10 reps arms 45 degrees out with 10 reps plate front raise and twist

Dumbbell should raises – 3 sets – 10 reps arms straight out in front with 10 reps barbell press

Dumbbell should raises – 3 sets – 16 reps – side and front raises (side and front is 1)

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Breakfast smoothie

IMG_6849

Have you ever noticed the Melrose products in your supermarket? Down the health food isle, they were the company that first introduced me to ‘natural nut spreads’ their ABC Spread is my absolute favorite, followed by the Almond and the cashew they were one of the first companies doing this, and are well known does their delicious mix.

But its not the only items they have for offer. Their health range has expended into greens, flaxseeds, chia seeds and other ‘super foods’ as well as coconut oil refinded and unrefinded, as well as the Little Birdy range of beauty care.

One difference of natural nut butters to the normal (need I mention eg Kraft brands) is that the natural ones, like those of melrose are only ground nuts without the nasty butters and oils added. Nuts contain natural oils, so why add these? That’s one reason you can oil move to the top of your jar sometimes and its important to give it a little stir before you use or be careful when opening! I know I find it easy to even heat it a little first to get the movement happening, down in Tassie it gets pretty fresh!

What about refinded vs unrefinded coconut oil? Like hulled and unhulled tahini, unrefined just doesnt go through as many processes as unrefined. Refined coconut oil  refers to coconut oil that has been bleached, and deodorized as well as sodium added to increase the shelf life. While unrefined is coconut oil extracted from fresh coconut meat rather than dried it will also have a much more distinct coconut flavour. Refind is still fine to use, infact its smoking point is higher so better for some higher heat cooking!

Now back to the Melrose products I have used, I got creative with their Green blend. I was a bit apprehensive, greens are not something I have had awesome experience with. Typically the mix of wheat grass, barley and other antioxidant good products are not considered the more tasty blend. but even opening this and giving it a smell, I was excited to put this to good use! Readying the directions suggested shot back or with apple juice, assuming for the added natural sweetness so I took inspiration from this. Its not really a ‘dairy’ add product. Try this, see if you like it;

IMG_6852

 Breakfast smoothie
Makes 1

Ingredients
1/3c oats
1c milk of choice
1tbsp Greek yogurt
1tsp honey
2tbsp Apple puree*
1tsp chia seed
1tsp green tea (matcha powder)
Pinch cinnamon
1 heaped tsp Melrose complete mega greens powder
1tbsp Melrose almond or abc spread (can omit)

Directions
1. Soak your oats in milk for 20minutes.
2. Add everything to a blender except the chia seeds and blend well
3. Pour into your glass and top with chia seeds
This is great even made the night before to grab on the go!

* you can make your own Apple puree by stewing your apples and blending to a puree. Store in airtight container for up to two days in the fridge.
Other uses of this include into nut butters, pancake topping and with your toast!

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Protein Base Pizza

I recently had the pleasure of trying out the Protein Bread Co Bread mix. I use their pancake mix ALL the time and you can check out some of the ways I use this in my recent post. 

Now the Protein Bread Co bread mix is super easy, add some water, an egg some salt and mix it up, pour it in and cook and you have a delicious protein bread loaf for your breakfast, lunch and snacks perfect with the added benefits of protein, flaxseeds, almond meal and delicious with your eggs! This contains a massive 42.8g of protein per 100g (that’s nearly 15g per serve once prepped!)

But its not like me to stick to the directions, so I decided to get creative.

The Protein Bread Co Mini Pizzas 2
Mini pizzas
Makes; about 12 mini pizzas

Ingredients
1 1/2c the Protein Bread Co bread mix
2 whole eggs (or 1 large)
Pinch of Oregano
Pinch salt
Plain or spelt flour
1tbsp water

Toppings – pick and choose
Zucchini
Sweet potato – mashed and seasoned
Tomatoes
Passata or BBQ sauce
Tatziki
Organic relish
Salt reduced tomato paste
Chicken breast shredded
Leg ham shredded
Lamb
Steak sliced
Mushrooms
Beetroot
Avocado
Dukkah
Egg
Pesto
Capsicum
Onion – stewed
Roasted veggies
Sundries tomatoes
Corn
Pineapple
Salmon
Capers
Feta
Lite cheese
Parma cheese
Greek yogurt
Rocket
Salt and pepper

Directions
1. Set oven to 180 degrees. Like 2 baking trays.
2. Combine your bread mix with 1 egg to start, seasoning, salt and 1tbsp water and work together. If to dry add another egg or additional tbsp water.
3. Turn out onto a floured surface. Roll out to about 1/2cm thick and cut into circles (use a cutter) place onto your baking tray.
4. Bake for 10 minutes then remove.
5. Add your Toppings and combinations! Get creative here! (See below for suggestions)
6. Bake for about 10-15 minutes until golden.
Add additional toppings

Some of mine included;
– ham cheese pineapple
– mashed sweet potato, topped with cheese, chicken, beetroot
– mashed sweet potato with feta and egg cracked in the middle topped with relish and avocado
– curry paste with steak pieces, onion and mushrooms with feta
– BBQ sauce with chicken, mushroom, onion and cheese
– sweet potato with beetroot, zucchini strips with feta. Topped with Greek yogurt
– tzatziki with lamb, feta and capsicum topped with Greek yogurt
– garlic sauce with smoked salmon, feta and capers with Greek yogurt and rocket
– mashed sweet potato topped with ham, corn and cheese of choice topped with Greek yogurt

The Protein Bread Co Mini Pizzas 3

Protein Bread Co protein bread sticks

Twisted Bread sticks
Serves; 3

Ingredients
1c protein bread co bread mix
2tbsp egg whites
4tbsp water
2-3tbsp Gourmet Morsels Tasmania spicy bush dukkah
2tbsp Parmesan cheese
Pinch salt
1 egg lightly whisked

Directions
1. Combine your ingredients into a bowl and combine well. Set aside to thicken up slightly.
2. Set oven to 170degrees and line a baking tray.
3. Break some off and roll out onto a floured surface into a thin strip of dough. Repeat with additional piece of dough to the same length. Twist the two pieces together and pinch ends together. Place onto your tray and repeat with remaining dough. Make as long as you like.
4. Brush with lightly whisked egg and bake for 20minutes until golden.
5. Allow to cool fully and use with a dip.

Thai style dip;
3tbsp Greek yogurt or low fat sour cream. 2tsp organic red Thai curry paste. Marble through yogurt and drizzle with some olive oil. Sprinkle with Gourmet Morsels macadamia and lemon Myrtle dukkah and pine nuts.

Protein Bread Co protein bread sticks 3

There are so many other ways I would like to play around with this mix but unfortunately I ran our after my Pizza extravaganza (so worth it). You could follow the bread stick recipe but instead roll out really thin, cookie cut or slice, bake until golden and presto ‘corn ships’ for dips, sauces, nachos? I would also love to make this into a zucchini bread or even into tasty Pizza Scroll – just make into one big pizza base into rectangle shape, load some toppings, roll up and bake. maybe even use for pizza ‘toast’ under the grill? Or chop up once you cook your loaf, bake in the oven into crisp cubes and you have protein croutons for your salad? Options are endless if you don’t close it up!

What would you suggest? Or may you have, or will be making some yourself? Let me know your ideas!

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coffee maple cake

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Coffee Maple Cake
Makes 1 mini cake

Ingredients
1/4c wholemeal flour
1/4c banana flour or coconut flour
1tsp baking powder
1tbsp maple
1tbsp coconut oil
2tbsp coconut sugar
1tsp vanilla essence
1 large egg
1tbsp brewed rebel coffee
1 scoop protein powder – I love Bulk Nutrients (or additional flour of choice)
2tbsp milk of choice

Crio Bru Cacao nibs for topping and vanilla sugar

Directions
1. Set oven to 180 degrees and line a mini loaf/ cake tin
2. Melt coconut oil and combine with essence, milk, maple, coffee and egg. Stir to dissolve the sugar.
3. Combine all dry ingredients.
4. Combine both mixes and stir well before pouring into your cake tin. Sprinkle toppings over .
5. Bake for 12-15minurs until a skewer comes out clean.
6. Allow to cool slightly before removing from tin to cool completely or serve warm with organic butter and maple drizzle.

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Leg Workout

Legs

Squats – 3 sets – 10 close, 10 normal and 10 wide

Squats (feet close) with straight legged deadlifts – 3 sets – 12-15 reps each

Squats (feet normal) with split squats – 3 sets – 10-12 reps each

Squats (feet wide and toes out) with wide leg leg press – 3 sets – 10-12reps each

Leg press with 1 minute butt squeezes – 3 sets – 10 reps on leg press feet close, and wide.

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Banana Flour – Natural Food Evolution – and some recipes

Natural Food Evolution has a unique product – Banana Flour.
While you may first think this would be banana flavoured, it does not replicate bananas at all really. Being made from green Cavendish bananas and Lady finger bananas depending on the product they do not hold a lot of flavor.
This product was recently rebranded into the Natural Evolution Foods Brand and they are the world’s first and only certified producers of green banana resistant starch and flour!

The have a product range of three items:
• Green banana resistant starch
• Ultimate gluten free baking flour
• Ultimate smoothie mix.

So what do these mean?
Green banana resistant starch – is the highest grade of resistant starch in the world! It is derived from lady finger bananas which have the unique properties of resistant starch at the highest levels in the world. It makes sense that the location of the site and home is QLD, Australia capital for bananas! Lady fingers are rich in vitamins, minerals, dietary fiber and bio-actives. The process of turning these banana into a powder starts by the cold, raw process that derives the product within 25 minutes!
This is ideal for multiple uses including smoothies, mixed in water, baking. It is recommended to reduce your flour by 40% by using this in place!
What are some of the benefits of Green banana resistant starch?
• assist in colon health and prevention of colon cancer
• promote weight loss
• aid in diabetes prevention and treatment
• lower cholesterol
• increased mineral absorption
• boosting of the immune system
• increases antioxidant capacity of foods
• aids in digestion
Ultimate Gluten Free Baking Powder – While the resistant starch can be used in baking, this product is designed specifically for. Made from green Cavendish bananas rather than the lady fingers, this flour replaced others easily at a reduced amount of 25% when replacing normal flours. It is gluten free, with no strong flavor so as not to ‘ruin’ a bake into being ‘banana’ flavoured.
Ultimate Smoothie Mix – Coming in natural, vanilla or cacao to suit your taste preference this is a blend of natural ingredients of resistant starch, fiber, protein and natural flavouring to ensure you can create a 100% natural smoothie for any purpose! The product remains vegetarian and vegan with the protein being pea protein rather than a dairy sources whey. The inclusion of the banana flour also helps to promote a balanced smoothie of nutrients and perfect to help boost digestion benefits, immune system boosting and protein helps to keep you full for longer.

But what is ‘Resistant Starch’ really?
Most carbohydrates in a diet are starches. They are long chains of glucose that are found in various grains, potatoes and other foods such as pastas and cereals. Not all starch that we eat is actually digested. Sometimes a portion can pass through unchanged, meaning it is ‘resistant’ to digestion.
This is what is known as ‘resistant’ starch which functions similar to soluble fiber.
Many studies do show that resistant starch can have health benefits of lowering cholesterol, lowering blood sugar levels, reducing appetite, and aiding in insulin sensitivity.

There are 4 types of resistant start:
1. Type 1 – in grains, seeds, legumes and is resistant as it is bound within the fibrous cell walls.
2. Type 2 – is found in starchy foods like raw potatoes and unripe (green) bananas.
3. Type 3 – is created when certain starchy foods are cooked and cooled. This turns some digestible starches to resistant through a process known as ‘retrogradation.’
4. Type 4 – is man-made and a chemical process formulation.

While that sounds simple, multiple forms of resistant starch can be present in the one foods depending on their process of preparation can change their levels so there is a real science behind it!

How it works? – It goes through the stomach and small intestine undigested, eventually reaching the colon where is feeds the friendly ‘good’ gut bacteria. The ‘gut flora’ (bacteria in the intestines) outnumber the body’s cells by 10 to 1. Where most foods feed the 10% of our cells, the fermentable fibers and resistant starches feed the other 90%! So they are feeding the ‘good’ bacteria. There are hundreds of types of gut bacteria and depending on the number of each, can impact your overall health. So overall, the consumption of the resistant starch feeds the good bacteria, and can improve your overall health!

How do you use?
I have now tried using this is a few recipes and all have been successful!
Including:
– Banana Boat Pancakes within the crumble
– Café Banana Bread

This can be baked, sprinkles, used raw, added to smoothies etc for great versatility! It is high carb, and dryer then flour so less is needed but not ideal to use if on a low carb diet.
The flours have very little flavor to them so I find them to work very well into recipes and not compromise on the flavor! In the past I have swapped flours for quinoa flour and spelt flour which can have their own taste as well. While Almond and other nut meals do not allow to ‘rising’ or ‘sifting’ due to the course nature and create a much ‘wetter’ bake. Then there is coconut flour which is a very dry flour and can cause a very dry bake. I have so far found the banana flour to react somewhere in the middle of coconut flour and almond meal to product delicious bake, not dry or to dense as well as still having a rise factor with some baking powder added!
Why not try it for yourself?

IMG_6438
Cafe banana bread

Makes 1 mini loaf + 2 cupcakes

Ingredients
1 egg
1 banana
1tsp heilala vanilla sugar
1tsp heilala vanilla essence
10 dates chopped
2tbsp SR whole flour
1/2c Food Evolution Banana Baking Flour
2tbsp maple
2tsp instant coffee (dissolved in 1tbsp water)
1/4c walnuts or pecans chopped
2 tbsp milk
1tsp baking powder
1tbsp coconut oil or organic butter melted

Topping; Table of Plenty Original Bircher Muesli

IMG_6431

Directions
1. Line a mini loaf tin. Set oven to 180 degrees.
2. Mash your egg, banana, milk, vanilla, maple, coconut oil/butter, coffee and set aside.
3. Combine your flours, walnuts, sugar and dates
4. Combine both mixes together well.
5. Pour into lined loaf tin, and two cupcake silicon cups. Or all silicon cupcakes or a cake tin.
6. Bake cupcakes for 12minutes and loaf for 22minutes (check with a skewer).
7. Remove from oven and allow to cool slightly before moving to a wire rack out of the tin.
Cool completely before storing in an airtight container.

IMG_6433

IMG_6411Banana boat pancakes
Serves; 1-2

Ingredients
The protein bread co pancake mix
1 banana
1-2tbsp toasted walnuts
2tbsp toasted muesli (I toasted Table of Plenty Bircher muesli)
1tsp cacao nibs
1square dark organic chocolate
2tsp coconut oil or organic butter plus more to cook
2tsp honey or maple and more to drizzle
1tbsp banana flour (or almond meal)
1tbsp macadamia meal (or more almond meal or quick oats)

IMG_6412

Directions
Line a tray and set to 180degrees
Position your banana onto a bed made of foil to prevent it falling over. Slice through the top skin and fold open. Slice your banana about three times. Down these slices push your coconut oil and dark chocolate chopped.
Drizzle oven the banana your honey.
Sprinkle your banana flour and macadamia meal over the top of the banana.
Place in the oven and bake for twenty minutes. You can toast your muesli and walnuts at the same time.
With five minutes to go cook your pancakes (I use two pans) as per directions.
Stack up, serve with your walnuts and crumble over top, banana on the side (careful transferring it will be hot!) your cacao nibs and drizzle with maple!

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All things pancakes!

The Protein Bread Co. have provided me with their Protein pancake mix, and can you believe that over two boxes, I have made ALL of these!

IMG_5542  IMG_5684 IMG_5686 IMG_5718(1) IMG_5722 IMG_5735 IMG_5771 IMG_6027 IMG_6377 IMG_6407 IMG_6481 IMG_5161

Each box comes at a epic low cost of $13, free shipping AND makes 33 pancakes.

I don’t always stick to the rules of the recipe provided though, I have made mine as per the directions, with additions, as well as with just water, just milk, add an egg, chocolate, multiple different stuffing’s and toppings as well as not as pancakes at all! The versatility of the product leaves your imagination to go wild.

Soon I will even have a chance to try out the other products at hand including the protein bread mix itself and the date loaf (yum!) Which I cannot wait for. I will also get creative with these and I have a few ideas up my sleeve already.

But why not try some of my recipes, or just the traditional for yourself?

You can get started by jumping on their website:

www.theproteinbreadco.com.au/ref/NicoleFrain/

and making an order and using my discount code: NICOLEFRAIN for an addition 10% off an already awesome price.

But what else makes them as good as I say they are besides their versatility?

Well I think their flavour is pretty awesome with some cinnamon spice, and vanilla hints. But it is also super easy to whip up in a giffy as full of good ingredients like protein, lupin flour, almond meal, rice protein and flax they are packed with over 10g of protein a serve, less then 2g of carb per serve and 5g of fat! Ideal for anyone being ‘careful’ but wants that tasty treat! They are complimented by a range of toppings including fruits, sauces and spreads to suit your preference. Not to mention there is enough to feed a houseful with the generous serving pack that the online store has to offer.

What would you do with your pack?


Recipes

IMG_5735
Pancake Jam Doughnuts
Makes; about 12

Ingredients
7 made Protein Bread Co. (About 10cm diameter)
1/3c nuts’n’more White chocolate protein spread of alternative nut spread
12 whole raspberries or mixed berries
2-3tbsp maple

If to wet; LSA meal or almond meal
If to dry; splash of water

Directions
In a blender combine your pancakes broken up and your nut spread and blend until broken and crumby.
Scoop out 1tbsp of mix and flatten in your palm. Place a berry inside, form the mix around and roll into a ball. Be gentle though.
Continue with remaining mix.
Could roll through coconut, coconut sugar or cocoa


IMG_5542Peanut Butter chocolate slice
Makes 4-6 slices

Ingredients
The base
3tbsp Protein Bread Co pancake mix
2tbsp PB2 powder mix
1tsp Heilala vanilla
2tbsp natural peanutbutter
1 scoop vanilla protein powder
Pinch cinnamon
1/2tbsp Coconut Magic coconut oil
1tbsp milk of choice (I used almond milk)

Chocolate fudge top
2tbsp Pure Harvest COCO2 chocolate almond spread (or alternative chocolate spread)
1tbsp pure harvest rice malt (or honey/maple)
1 scoop chocolate protein powder
1tbsp coconut oil melted

Topped with:
Crio Bru Crio nibs
Halved and chopped peanuts🙂

Directions

1. Line a mini loaf of square tin. In a bowl combine your base ingredients well and press into your base. Set aside.
2. To make your chocolate top combine your ingredients in a bowl, heat up if it will help bring it together and pour over your base.
3. Sprinkle your toppings over and place in the fridge to set for at least an hour before slicing. Store anything not consumed in the fridge🙂


IMG_5771Cookies and Cream Pancakes
Ingredients
The Protein Bread Co Pancakes – made as directed

Fillings;
6tbsp Greek yogurt
1tbsp mashed berries
1tbsp Crio Bru cacao ivory roast
Combine 3tbsp of yogurt with your Crio Bru. Combine the remaining yogurt with the mashed berries.

To assemble
Melted organic dark chocolate thinned with some coconut oil
Crio Bru cacao nibs
Place a pancake down first and spread some berry yogurt, add your pancake and layer with your cacao yogurt. Repeat to the top.
Set your bites on the size and drizzle your melted chocolate and top with your cacao nibs


IMG_6486Chocolate and raspberry stuffed crepes
Makes 3 big crepes

Ingredients
1c protein bread co pancake mix
1 egg
1/2c milk
1/2c water
1tsp vanilla bean paste
Plus; 2tsp du chocolat or cocoa powder

Filling
1/2c raspberries thawed
2-3tbsp Chocolate spread (I use pure harvest COCO2 chocolate almond)

Toppings
Coconut flakes
Cacao nibs
No added sugar maple
1/4c raspberries stewed
1tsp vanilla bean paste or essence

Directions
1. Combine your pancake mix ingredients (except du chocolat) and whisk well. Set aside and heat a pan with some coconut oil melted.
2. Spoon a third of the pancake mix into the pan and move around into a tin large pancake. Once the top starts to bubble and they hold flip over and cook for another few minutes. Remove and set aside. Continue with other pancakes.
3. While they cook combine your 1/4c raspberries and vanilla into a bowl and heat (I just placed in get microwave for 30sec)
4. For the last pancake I poured into the pan and sprinkled du chocolat over the top. flip over.
5. To assemble spread your chocolate press first then top with berries. Fold over like a wrap. Assemble side by side. Pour over your heated berries, sprinkle cacao nibs, coconut shreds and drizzle with maple.


IMG_6412Others
Vanilla Pancakes
Apple Crumble Pancakes
Banana Boat Pancakes

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3 Course – Birthday Dinner

It was my birthday earlier this week! As I now live at the other end of the state to my twin, this also meant that I went to Launceston for the weekend to visit and do something a it special. This was to cook my sister dinner! This dinner may look a bit tricky or with lots of elements but it is more about the pre-work that makes it almost a ‘put int he oven’ type of three courser! Making it easy, less time in the kitchen and still a deliciously rewarding meal.

Menu
Entree – Scallops
Main – Salmon
Dessert – Chocolate cake

IMG_6360

Entree- Scallops in butter cream sauce
serves: 3
Ingredients
20 scallops
2tbsp butter
Splash white wine
1tsp lemon pepper
Fallow or two cream
Salt and pepper
4 bacon rashers
2-3 crushed garlic cloves
Directions
Cook off your bacon in a hot pan with some olive oil and set aside one cooked.
In the same pan melt off your butter add your garlic, lemon pepper, salt and pepper and cook to brown the butter.
Add your scallops and cook for 1-2 minutes one side before turning and cooking through on the other. The sides should brown.
Remove but leave behind sauce and set aside.
Add your wine to your hot pan and cook off. Add your cream off the heat and stir in.
Place your scallops in your bowl and spoon over sauce and Scatter bacon. Serve with crusty bread

Main
Macadamia Crusted Salmon, with – caramelized onion, baked beetroot, walnut and feta salad, cauliflower puree and kifler potatoes.

IMG_6354

For the onion
Caramelised onion
4 brown onions halved and sliced
Splash white wine
2tbsp butter
Salt and pepper
Garlic
1tsp sugar
Directions
Heat a pot with some water in the base on low heat. Add your butter to melt and add your onion. Place the lid on for ten minutes before adding everything else.
Keep the heat in medium to low heat lid on for about 1-2hrs depending to cook down stored every so often.
Optional; seeded mustard

For the Salmon
5 Salmon fillets
Honey to brush
2-3tbsp Macadamia meal
2tbsp Panko
1tsp lemon pepper
Salt and pepper
1tbsp sesame seeds
Directions
Skin your salmon If needed you can crisp this later.
Toasted your macadamia meal in a moderate oven until starting to golden and remove. Brush your salmon with drizzled honey and season.
Combine your macadamia, Panko, sesame, seasoning in a bowl. Optional; some lemon rind.
Press an even about of the crumb to the top of your fillets.
Place into a preheated 180 degree oven with some butter or coconut Oil between each fillet in the tray and bake for 12minutes (opaque center) 15-17minutes for more well done.
Serge with lemon wedge
To crisp skin heat a fry pan with some oil
Season scale side well
Cook skin bottom side down first until rendered and golden. Turn over and crisp the top. Set aside until ready to serve.

For the potatoes
Kipfler potato baked
10 potatoes
Salt and pepper
Olive oil
Directions
Preheat oven to 180. Par boil in the microwave
Minutes in high covered in hot water
Place in test with good serve if oil and season well
Bake until crispy about half hr

For the cauliflower
Puréed Cauliflower
1/4c Cream or milk
1/2 cauliflower
Salt and pepper
1-2tbsp Butter
Directions
Bring cauliflower to the book and cook through till oftener and drain
Using your stick blender add your seasoning, butter and cream and blend till smooth

For the Salad
Roasted beetroot, feta and walnut salad
2 handfuls rocket
1/4c toasted walnuts
1/4c crumbled feta
2 whole beetroots
Seasoning – salt and pepper
3tbsp brown sugar
Coconut oil or olive oil
Optional; thick balsamic
Directions
Bring water to the boil and add your beetroot. Boil for about 20 minutes and drain. Set oven to
180 degrees and once cool enough to handle use gloves to peel beetroot and slice into about 8 wedges per beet (half, half again and half once more)
Toss in oil and place into tray. Season lightly and sprinkle over your brown sugar. Bake till well soft and caramelized. While baking you can toast off your walnuts too,
To assemble place rocket fist, scatter walnuts and feta and beetroot on the side and drizzle balsamic.

IMG_6418

Dessert – Chocolate Flour-less Cake
Serves: 10

Ingredients
4 eggs separated
1c sugar
2c almond meal (hazelnut meal for choc hazelnut)
2tbsp cocoa
200g butter
1/4c boiling water
1tsp instant coffee
180g dark chocolate

Directions
Set your oven to 180 degrees.
Place coffee in boiling water to dissolve.
Whisk your egg yolks and sugar in a bowl for about 5minutes until pale, thick and creamy set aside
Over heat or in microwave, melt your chocolate, coffee mix, butter together. Add in your cocoa.
Whisk your egg whites to soft peaks. Combine half your meal and whites into the chocolate mix and fold, add remaining and fold through.
Pour into lined cake tin and bake for 40 minutes.
serve with: ice-cream, cream, berries, icing sugar!

IMG_6359

Timing of cook.
Start onions 2 hrs before main.
Pre-chop everything while onions bake eg. Toast your macadamia meal and walnuts and set aside, place rocket on plates, crumble feta, skin salmon us needed and brush honey over.
Chop cauliflower and cover with water
Boil beets
Wash potatoes and cover with water.
1hr out start start par boiling Potatoes and cook off bacon for scallops
Start baking your potatoes and beets.
Start your scallop dish and boiling cauliflower
Eat entree
Make your cake and set aside
Finish main. Crumb fish and place in oven first and blend purée. Cook crispy skin. Serve and place cake in oven
Eat main
Dish the dessert once done!

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Brown Sugar Chocolate Banana Cake

Sunday night cooking! What a better way to spend an afternoon then some baking! And this one was a super quick. mini and easy recipe. I made it up and thank god it worked!
As I made cinnamon sugar doughnuts on the weekend I was left over with ample amount of cinnamon sugar so what better way to apply this then a chocolate cinnamon brown sugar banana cake! What a mouthful!

IMG_4116

Makes 1 mini loaf

Ingredients
1/3c brown sugar
2tsp cinnamon
1 medium mashed ripe banana
1tsp Vanilla Heilala vanilla bean paste
1 egg lightly whisked
1/4c plain flour
2tbsp milk of choice
1tbsp melted butter
Pinch salt
1tsp baking powder
50g dark chocolate melted
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Directions
1. Set oven 180degrees and line a mini loaf time.
2. Combine your banana and egg and whisk together and add your other liquids and combine.
3. Combine your dry ingredients
4. Combine both mixes well and pour into your lines cake tin.
5. Bake for about 25minutes and test with a screwed until this comes out clean.
6. Remove from oven and allow to cool slightly before removing from tin.
7. Cool fully on a cake rack and stir in an airtight container.
Delicious
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