Tag Archives: protein

The Paleo Way


It seems every blogger and their daughter has posted a review on ‘The Paleo Way’ tour that was held nation wide a couple of weeks ago. I have been reading through all 26 pages of notes that I took wondering how I would summarise what I took in and learnt into a short, interesting blog post?! Let’s just say that there is no short answer to my review on the night. It went for over 5 hours, Nora Gedgoudas was A.MAZING (yes I am exaggerating that word) I have expressed my love for her and her book ‘primal body, primal mind’ before and recommend it to anyone who is looking for education on eating real food.

I think what I took out the night was that ‘Paleo’ is such a label and is interpreted mostly as a huge carnivore diet based on lots of protein and bacon. In fact…..well in primal fact the truth be told is that the presenters expressed that their ‘Paleo’ is a well balanced diet. Yes it is lower in carbohydrates than what most dietitians recommend and yes there is a strong push for fat, but in actual reality the main source of food is vegetables, good, organic vegetables, lots of wild caught fish, nuts, avocados, pasture raised AND FINISHED meats. ‘Know and grow’ was a great statement by Pete Evans. Know where your food comes from or grow it. Eat seasonally, sustainably and in healthy portions. There was no extremities in foods to avoid; if you really listened with an open mind that is, clearly avoid high inflammatory foods (especially if you have gut issues) they cause gut permeability and have little nutrient value in your diet that you can’t get from real food.

There is a new TV series coming to channel 7 (here in Australia) all self funded by Pete and his partner Nic. It will feature interviews of leading scientists, chefs, dietitians etc from all around the world supporting ‘The Paleo Way’ and what the principles of eating a real food diet are.

So in my re-cap I thought- why condense it to one post? Why not share what I learnt in topics from my scribble so that if you missed seeing Nora and are really interested in learning more about Paleo/Primal/Real Food/ Whole Foods then I will share my notes.

1. Why Paleo?

Chilli Beef Chow Mein

How many times do you leave the house in someone else’s hands and just ‘assume’ it’ll all be handled and those few hours your out won’t matter??? THEN you get home and the roast is still on the bench and there is a hungry little human greeting you ‘mummy I’m hungry’
GAH…..panic stations!!! I had meat thawing everywhere today, fillet on the bench, chuck mince in the sink, and lamb just hanging out for the day near the stove. Come 4.30pm there was only one thing I could do, grab the mince that was the closest to thawed and try to work something out. Filled the sink with cold water, immersed the meat and quickened the process while I gawked at the fridge and then at my daughter who looked like she was going to die of hunger, or hanger and that’s not cool in my house.
I had greens coming out my behind so asian inspired it was. I grabbed whatever fresh, dried and ground herbs and spices and set out to create something out of nothing…….

Panic no more,  a chilli chow mein (the totally healthy non nasty packet salt version) is here to save the day.

Chilli Beef Chow Mein

grainfree, dairyfree, sugarfree, lowfodmap
10 MINUTES                20 - 40 MINUTES


  • 500g pasture raised chuck beef steak minced or good quality minced beef
  • 1tsp fresh grated ginger
  • 1 tsp Turmeric
  • 1 tbsp Cumin
  • 1 Carrot grated
  • 1/4 Cauliflower riced
  • 1/2 Chinese cabbage
  • 1 Bok Choy
  • 4 whole Silverbeet stalks
  • 1 Zucchini Spiralized


  • 1 big hot Red chilli (leave out or reduce amount for kids)
  • 1 tbsp Fish sauce
  • 1 tbsp Coconut aminos/ tamari
  • 1 and a bit heaped tbsp Tahini
  • 400ml broth (homemade preferably)
  • 1/2 tsp Himalayan salt


  1. Brown meat ginger turmeric cumin
  2. Whilst that’s going whip out food processor, grate carrot, empty, pulse cauliflower to ‘rice’
  3. Add carrot and cauliflower, leave for a few minutes while you shred cabbage and silverbeet
  4. Add cabbage and Silverbeet.
  5. Mix sauce and add with cold broth
  6. Pour over pan
  7. Simmer for 5-10 and slice Bok Choy
  8. Add Bok Choy
  9. Turn off, cover and leave until needed. The long the better
  10. Just before serving add zoodles and heat through.

Top with extra chilli, some tangy kraut and watercress.


Not in to Beef? Swap beef for chicken, pork, prawns, fish, tempeh or go vegetarian and serve with a fried egg


Cuppa and a Biscotti

It’s cold, rainy and that time of day when I have my afternoon herbal tea and check the local media for stories on health, wellness and what not. It’s the perfect time to ‘indulge’ in a little almondy, seedy delight. Made with not so much almond that you’ll sprout and I only ever use activated nuts and seeds as I will combust after ingesting one.


1¼ cup Blanched or activated Almond Flour
⅓ cup of Tapioca
1 Egg Yolk
¼ teaspoon of Sea Salt
¼ teaspoon of Baking Soda
¼ cup of maple syrup
1 tsp cinnamon (optional)
½ teaspoon of Vanilla Extract
Handful crumbled activated almonds and pumpkin seeds


Combine the almond flour, tapioca flour, egg yolk, salt, baking soda in a food processor and cinnamon- pulse until combined.
Add maple syrup and extract and pulse more until combined.
Remove dough from the processor and fold in nuts and seeds.
Form the dough into a rectangle and place on a parchment or Lined baking sheet.
Bake at 185 for 15-18 minutes.
Let cool for an hour and cut diagonally. Place onto the lined baking sheet.
Set the oven to 165 and rebake for 15-18 minutes. Let cool for another 30 minutes, preferably over an hour.


2 tbsp coconut oil
2 tbsp cacao or carob powder
Pinch salt
(1 tbsp maple syrup optional)

Melt and drizzle on individual biscotti’s

Making Food Fun & Different

I get my 3 year in the kitchen at every opportunity.
We talk about vegetables and fruits, she mixes (aka messes), chop food, wash dishes- yes slave labor but she loves helping.

We cook a wide variety of foods a week. Frittata’s, Roast Meats and Vegetables, Seafood and Poultry Bakes, Slow cooked meals, Soups. It’s easier to organise the house that way.
But like everything I have to change it up or the same thing gets boring. Here is a great kids lunch option (or adult) using whatever you have really from fresh vegetables to left over roast vegetables to meats, tuna, sardines, organ meat (my favourite). The base is easy, nutritious, packed with saturated fats, protein and fibre these little babies will contribute to a large amount of your daily recommended intake.

Frittata Muffins

Nut free, paleo, whole foods, organic
this recipe makes 6 large muffin sized Frittata’s- double as required
10 MINUTES                     30 MINUTES
Frittata Muffins


5 Eggs
2 Tbsp Coconut Flour
1/4 tsp Salt
1 tsp of chosen herbs and spices
1 Tbsp grass-fed butter, ghee or coconut oil

6 Tomato Slices
6 Eggplant Sliced
6 Zucchini Sliced
6 Sweet Potato Slices
6 Tsp sized portions of spaghetti squash

1. Whisk eggs in a bowl
2. Add Flour and whisk. Set aside
3. Chop your vegetables to the same sized rounds as your muffin tray
4. Line with baking paper or oven proof cups (alternatively you can do individual ramekins, grease with coconut oil and line with bacon (YUM)
5. The egg mixture will have thickened, add butter,ghee or oil and salt and herbs and spices
6. Start with the vegetable the kids love place that on the bottom (tomato looks great)
7. Add a spoonful of egg mix (it should be thick like batter)
8. Keep layering with vegetable, egg, meat, egg and so on until you finish at top with egg.
9. Place in oven for 20 minutes or until the top is set
10. Turn out upside down


Enjoy with a side salad, relish, fermented vegetables, some cultured yoghurt. Pack in lunchboxes, freeze, let the kids eat these beauties all day and night long.
And don’t stop there. Turn all your regular whole food meals into a new creation. Don’t forget to #realfoodmumblog #realfoodmumblog recipes to share your creations