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Category: Recipes
July 17, 2015

Salted Caramel Fudge – Vegan, Gluten Free & Paleo

Salted Caramel Fudge

This healthy fudge is vegan, gluten free & paleo approved. Not that that even matters, because it is absolutely decadent and delicious.


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Ingredients
  1. 10 medjool dates (soaked for 30 minutes)
  2. 1 1/4 cups of cashew butter (or just put cashews in the food processor for around 10 – 15 minutes till smooth & creamy)
  3. 1/4 cup coconut oil
  4. 2 tablespoons maple syrup
  5. 1/2 teaspoon vanilla extract
  6. 1 teaspoon sea salt
Instructions
  1. Soak the dates in water for 30 minutes is what the recipe says, I found nuking them in the microwave for around a minute in some water & then draining them did the trick.
  2. Place the dates, sea salt & vanilla into a blender or food processor until smooth and like a caramel.
  3. In a small saucepan, on medium low heat, add the cashew butter, coconut oil and maple syrup. Stir until everything is combined.
  4. Fold in caramel mixture.
  5. Line a 8 “x 8” baking dish with grease proof paper. Spoon the batter into the baking dish.
  6. Place & store the fudge in the freezer.
  7. Once it’s set, use a pizza cutter or knife to cut into squares.
  8. Enjoy.
Notes
  1. Take the mixture once all combined. You may need to make up some more of the caramel mixture (dates, salt & vanilla) to give it the taste you are after.
  2. You can sprinkle some chocolate chips on the top if you like before it goes into the freezer.
Adapted from My Whole Food Life
Adapted from My Whole Food Life
FABULOUS PHYSIQUES https://www.fabulousphysiques.com.au/

 

 

Lea Wagner No Comments , , ,
November 25, 2014

Maple Coconut Pancakes – Paleo Style

These coconut pancakes are delicious. Fluffy and nutty, combined with some berries and coconut yogurt, these pancakes are perfect for the not so naughty breakfast or treat.

Maple Coconut Pancakes – Paleo

Serves 4
I haven’t had a lot of success with Paleo pancakes, but these ones are delicious.


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Prep Time
10 min

Cook Time
10 min

Total Time
20 min

Prep Time
10 min

Cook Time
10 min

Total Time
20 min

Ingredients
  1. 4 eggs
  2. 1 cup coconut milk
  3. 1 – 2 tablespoons pure maple syrup (or rice malt syrup) – you judge sweetness
  4. 2 teaspoons pure vanilla extract
  5. 1/2 cup coconut flour
  6. 1/4 cup gluten free flour (your choice)
  7. 1 teaspoon baking soda
  8. 1/2 cup almonds
  9. 1/4 teaspoon ground cinnamon
  10. 1/4 teaspoon sea salt (optional)
  11. coconut oil for greasing (or butter)
  12. for serving: mixed berries, mango, coconut yogurt, slivered almonds
Instructions
  1. Put the eggs, coconut milk, maple syrup and vanilla into food processor or blender and process till combined.
  2. Add coconut flour, gluten free flour, almonds, baking powder, cinnamon & salt to food processor and blend till smooth consistency.
  3. Taste, check for sweetness etc.
  4. Let sit for about 2 minutes to thicken up.
  5. Heat a medium pan and grease with coconut oil. Medium to low heat.
  6. Pour batter into the pan, about 3 – 4 tablespoons for each pancake. Brown for 2 – 3 minutes per side.
  7. Serve warm with Coconut yogurt, berries & mango. Sprinkle slivered almonds & cinnamon on top for a bit of pizzazz..
FABULOUS PHYSIQUES https://www.fabulousphysiques.com.au/

 

Lea Wagner No Comments , , ,
October 23, 2014

Pumpkin Pie Baked Oatmeal

This baked oats recipe can be made in about 30 minutes. Goodness of oats, and sweetness from the pumpkin & delicious spices.  Make a big batch and freeze some.  Mix it up and add extra egg and protein powder to increase that protein content.  

Pumpkin Pie Baked Oatmeal

Yields 6
This recipe can be made in about 30 minutes. Very easy. It’s perfect for the on the go breakfast. Make a big batch and freeze some.


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Prep Time
10 min

Cook Time
20 min

Total Time
30 min

Prep Time
10 min

Cook Time
20 min

Total Time
30 min

Ingredients
  1. 2 cups of rolled oats
  2. 1/2 cup pepitas
  3. 1 cup pureed cooked pumpkin
  4. 3 tablespoons of rice malt syrup or raw honey
  5. 1 1/2 teaspoons of cinnamon
  6. 1/4 teaspoon nutmeg
  7. 1/4 teaspoon ginger powder
  8. 1/4 teaspoon cloves
  9. 2 tablespoons coconut oil
  10. 2 tablespoons almond milk
  11. pinch of salt
My variation, add
  1. 1/4 cup buckwheat flour (or almond meal)
  2. 1 egg
  3. 1 teaspoon baking powder
  4. 2 scoops vanilla protein powder (pea)
Instructions
  1. Preheat oven to 175 degrees
  2. Mix all the dry ingredients into one bowl.
  3. Mix wet ingredients into another bowl.
  4. Add the wet to the dry and mix until combined.
  5. Spoon batter into greased muffin tray.
  6. Bake in the oven for about 15 – 20 minutes (depending on size of muffins)
Adapted from from My Whole Food Life
Adapted from from My Whole Food Life
FABULOUS PHYSIQUES https://www.fabulousphysiques.com.au/

Lea Wagner No Comments , , , , , ,
August 27, 2014

Pumpkin & Ginger Spice Granola

Yum Yum YUm Yum, that is all I can say. Great for breakfast, lunch or dinner. And as a possible Father’s Day gift next weekend.
Enjoy with some fresh strawberries or blueberries and coconut yogurt and almond milk.

Pumpkin & Ginger Spice Nut Granola


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Prep Time
10 min

Cook Time
25 min

Total Time
35 min

Prep Time
10 min

Cook Time
25 min

Total Time
35 min

Ingredients
  1. 6 tablespoons coconut oil or butter or a mixture of both
  2. 3 tablespoons of rice malt syrup (I use Pureharvest $3.80 from supermarket)
  3. 1/2 cup pureed cooked pumpkin
  4. 2 cups rolled oats
  5. 2 cups coconut flakes
  6. 2 tablespoons chai seeds (I also use Quinoa as a replacement sometimes)
  7. 1 teaspoon cinnamon
  8. 1 teaspoon allspice
  9. 1 teaspoon ginger powder
  10. 1/2 teaspoon ground cloves (optional)
  11. 2 cups of roughly chopped mixed nuts – almonds, cashews, walnuts, pepitas, peacans etc
Instructions
  1. Preheat the oven to 140 degrees celcius.
  2. In a saucepan, melt the oil/butter, syrup and pumpkin puree and bring to a gentle boil.
  3. Remove from heat & stir in the oats until well combined, then stir in the remaining ingredients.
  4. Spread the mixture evenly on baking paper on a tray and bake for about 20 minutes, until golden, turning halfway.
  5. When golden, remove from oven & cool immediately to get it crispy. Break up the pieces a little and store in a air tight container.
  6. Make sure completely cool before storing.
Notes
  1. I also add 1 heaped tablespoon of freshly grated ginger to my mix.
Adapted from I Quit Sugar
Adapted from I Quit Sugar
FABULOUS PHYSIQUES https://www.fabulousphysiques.com.au/

Lea Wagner No Comments , , ,
August 25, 2014

Spiced Apple Protein Shake

This spicy protein shake tastes like the batter from a sticky date pudding. I know it doesn’t contain any dates, but it is the combination of the prunes, peanut butter, spices and apple just works. The shake contains about 10 grams of fibre and will help keep you feeling full for longer.
With around 390 calories, it is a bit higher than what I would normally recommend for a protein snack, but is great as a quick breakfast or lunch.
Buy a heap of apples and prepare them, then store them in a sealed bag in the freezer, so they are ready to go whenever the urge takes hold. I also keep my ginger in the freezer. I lasts for months and is easy to grate when frozen.
 

Spiced Apple Protein Shake

Serves 1
Your fat loss fuel! Fibre keeps bellies feeling full yet looking flat – and this 5 minute shake provides almost half of your daily fibre needs.


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Ingredients
  1. 1 small green apple, washed, cored & chopped into chunks. Leave skin on (frozen if prepared)
  2. 1/4 cup dried, pitted prunes
  3. 1 tablespoon all natural peanut butter
  4. 1 teaspoon ground cinnamon
  5. 1/2 teaspoon grated fresh ginger root (i keep mine in the freezer)
  6. 1/2 teaspoon ground cardamom (don’t leave this out!)
  7. 1 scoop vanilla protein powder (I use Vanilla Pea Protein)
  8. 3/4 cup chilled water
Instructions
  1. Place all ingredients in a blender and pulse until well blended.
Notes
  1. These numbers will vary depending upon Protein Powder used.
  2. 390 calories
  3. 28 grams protein
  4. 9 grams fat
  5. 50 grams carbohydrates
  6. 60 grams fibre
Adapted from from Clean Eating Magazine
Adapted from from Clean Eating Magazine
FABULOUS PHYSIQUES https://www.fabulousphysiques.com.au/

Lea Wagner No Comments , , , , , ,
August 22, 2014

Fresh Pumpkin Squares

Look at the moist mixture for the Pumpkin Cake

The finished mix of Pumpkin Cake ready for the tin.

This slice is my new favorite recipe. Pumpkins are full of Vitamin A, C & E, flavonoid antioxidants, carotenoids and potasium.

Because of the high amount of dietary fiber in the pumpkin it is going to also help you feel fuller for longer.

Almond meal is a packed with protein, good fats, vitamin E and calcium. And then of course you have eggs and coconut oil.
Regardless of these health benefits, it just tastes delectable.

###**### UPDATE – When making this, I now more than double the amount of cinnamon, nutmeg and ginger.  I really love the flavours.  ALSO, the cooking time is also about double for me.  As I boil the pumpkin, or cook it in the pressure cooker, it is very moist, so cooking time is longer.  

I have a client how has made it, and she baked her pumpkin and the cooking time was per the recipe.  

 

Fresh Pumpkin Paleo Squares
A moist, flavorsome, healthy pumpkin slice
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Ingredients
  1. 900g pumpkin (I like jap)
  2. 4 eggs
  3. 1/2 cup raw honey or rice malt syrup
  4. 1/4 cup coconut oil (heat a little to make liquid if solidified in the cold)
  5. 2 cups almond meal/flour
  6. 1 teaspoon cinnamon
  7. 1 teaspoon nutmeg
  8. 1 teaspoon ginger powder
  9. 1/2 teaspoon all spice
  10. 1 teaspoon baking soda
  11. 1/2 teaspoon baking soda (extra) mixed with 3 teaspoons lemon juice
  12. 1/4 teaspoon unrefined sea salt
Instructions
  1. Preheat oven at 175 degrees Celsius.
  2. Grease a baking tray approximately 22 x 32 cm in size.
  3. Cut the pumpkin into 4 – 5 cm squares and boil in water until soft. Tip into strainer to drain off the water.
  4. When cooled, mash the pumpkin or process in blender until smooth puree.
  5. Whisk together the eggs, honey, coconut oil, and pumpkin puree until smooth.
  6. Sift the almond flour, spices, baking soda, baking soda/lemon mixture & salt, then stir into the pumpkin mixture. Spread the batter into the baking pan.
  7. Bake for 30 – 45 minutes. Cool cut into squares and serve.
FABULOUS PHYSIQUES https://www.fabulousphysiques.com.au/
Cake ready for the oven
Lea Wagner No Comments , , ,
August 1, 2014

Paleo Lemon Tart Recipe

The weekend is nearly upon us, and a treat is in order for all the good clean eating and hard training you have done all week. This is one of my favourites, Paleo Lemon Tarts.

Pastry
1 cup almond meal
3 tblsp lemon juice
4 dates (I use double this)

optional extra in shell – few tablespoons of shredded coconut & coconut flour.  If you add this, then slightly increase the amount of lemon juice

Filling
6 tbsp lemon juice
1 lemon, rind finely grated
1 – 2 tbsp honey
2 eggs

Instructions
Pre-heat oven to 180 degrees

To make the pastry, place all ingredients into a blender, and mix until well combined. In a muffin tray (or similar) line with baking paper, or just grease with butter or coconut oil. Firmly place pastry mixture on the bottom and sides. Bake in the oven for 10 -12 minutes, or until pastry has browned. (check bottom). Leave to cool.

To make the filling, place lemon juice, rind and honey into a pan and simmer on low heat for 2 minutes. In a bowl, beat eggs well. Slowly add the beaten eggs to simmering filling, stirring vigorously to form a nice smooth texture.  Taste,  add more honey if desired. Leave to cool slightly.

When pastry has cooled, and the filling has reduced to a warm temperature, spoon the filling into each individual tart. Place in sealed container & pop in the fridge until cooled and set.

Makes 6 -8 depending on size.

Enjoy

Lea Wagner No Comments , , ,