Turmeric Curry - Paleo, Keto

THE COLD WEATHER IS HERE! HELLO CURRY! HELLO STEW! HELLO CASSEROLE!!!!!! I'VE MISSED YOU! (Totally was not meat to rhyme but I'm so glad it did)

This recipe is seriously so delicious, and even better, it is really good for you. We all know turmeric, and we all know how good it is for you! If you need a refresher though on why turmeric is the bee's knees, then check THIS LINK out!

There are a lot of misconceptions about the Ketogenic Diet. Most people think that the keto diet is eating tons and tons of fats, and that's simply not true. There are two types of Ketogenic Diet and both serve a completely different purpose. 

Medicinal Ketosis is a ketogenic diet that was created to aid at improving cognitive function in those with impaired mental function. The brain is 80% fat, and when consuming high fat in a ketogenic diet, it provides the brain with a long and stable fuel source for the brain to function. It has proven beneficial for some epileptic patients in reducing seizures, and aiding memory retention in some Alzheimer's patients. A recent study confirmed that some alzheimers patients showed an immediate increase in memory retention after consuming just one tablespoon of coconut oil. 

Pretty impressive hey?! However eating large amounts of fat is not really condusive of fat loss when it comes to people using this diet for weight loss. The idea of the Ketogenic Diet is that your body is able to burn fat for energy - ergo - when you run out of consumed fat, your body will begin to access stored body fats for energy. Well - if you're consuming large quantities of fat, that doesn't always happen. Some see weight loss, and some see weight gain and some, well they see no difference at all! And while some see great results at the start, it often leaves people in a weight loss 'stall' because they're eating too much fat to give their body the opportunity to switch over to burn the bodies sources. 

However, there are some really large down sides to following a high fat ketogenic diet for long periods of time. For one, it can be hard on the kidneys in those who have impaired kidney function, and is also proven to cause issues with eye sight in others as it can constrict arteries. And of course, we can't forget that not consuming adequate protein will result in Lean Body Mass wastage, Organ Wastage and hair falling out. There is no guarantee the weight you are losing on a high fat ketogenic diet is actually fat loss, because without adequate protein intake, the body will burn muscle, and if this goes on long enough - eventually Organs. You can read more about the science of high fat vs high protein ketogenic diets at www.ketogains.com

Then there's Keto for weight loss, which is Nutritional Ketosis. This ketogenic diet was created for weight loss, to ensure that the weight that is lost is actually FAT loss, and not muscle wastage. Nutritional Ketosis is low carb, moderate fat and high protein and operates on the principle of 'carbs as a limit, protein as a goal and fat as a lever'. This means you eat adequate protein to ensure no LBM wastage, minimal carbs to ensure ketosis, and then moderate fat which you can use as a lever. If you eat less fat in a day, then your body will switch to burning stored body fat sooner, if you consume more fat, then your body will be delayed in burning body fat. 

In addition, Protein holds more nutritional density than Fat. This means that you are getting more micronutrients and nourishing your body more thoroughly on a high protein keto diet, than you are on a high fat keto diet. Remember - just because you are thin, it doesn't mean you are healthy. For people wanting to lose weight, the goal should be regaining health just as much as it should be fat loss. 

So there are the basics of the ketogenic diet. I should actually just do a keto blog - which I will get around to one day. But for now, this is why one serve of this meal is 3 chicken drumsticks. Protein. 

In order to get your macros for this meal, you need to put your thinking cap on, and admittedly some of this will be a guessing game when it comes to the sauce. For myself, I entered 'one serve' of coconut cream into my macro tracker, and then made sure I put minimal sauce on my plate just to be safe. 

So! get those scales ready, and get ready for some serious delicious ness. As per usual, write a comment below and let me know your thoughts! 

If you are after some support/more information for a ketogenic diet, join the facebook group 'Wholefood Keto' - just click HERE.

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Recipe

Time - 1.5 hrs -

Serves - 2 -

What you need:

Casserole Pot

Tablespoon Coconut Oil

6 Chicken Drumsticks

1 Red Onion

1 Small/Medium Sweet Potato

1 can AYAM Coconut Cream

1 flat teaspoon Turmeric (Higher Cucurmin % the better)

1 flat teaspoon Curry Powder

1/2 teaspoon Cumin

1 teaspoon Oregano

2 cloves Garlic

1/2 Stalk Lemongrass thinly sliced 

juice of 1/2 Lemon

1 Bunch Broccolini 

Salt & Pepper

What to do:

Heat the casserole pot, add coconut oil, onion & Garlic and saute until tender and translucent. 

Pour in coconut cream, and add Oregano, Cumin, Curry Powder, Turmeric and Black Pepper and stir until completely yellow. Add the chicken drumsticks, sweet potato and lemon grass and mix until thoroughly coated.

Let simmer for 40 minutes with the lid on.  

Cut broccolini into thirds and add to the pot and keep the lid off and simmer for an additional 15 minutes. Add Lemon Juice and salt and pepper to taste and serve. 

One Serve contains 3 chicken drumsticks, half a bunch of broccolini which is about 3-4 spears, and around 40 grams sweet potato depending on the size of the sweet potato you choose. 

Delish!

Sugar Free Apple Crumble - Paleo

Pretty excited about this recipe to be completely honest. 

As Australia spins away from the sun, the colder months dawn upon us which is the prime time for delicious comfort foods! So, with my feet in slippers, and a big baggy oversized jumper snuggled up on the couch with my pot of adaptogen tea - I say - Bring on the seasons of Curries, Stews and Roasts, and most important - Baked Deserts! Warm, delicious, and now, Healthy!

Apple Crumble always reminds me of Autumn. I'm not sure why. Perhaps its the beautiful burnt red colour of pink lady apples, or that Autumn has warm days and cold days - and apples can be eaten warm or cold. Perhaps its the warmth and comfort that cinnamon and nutmeg bring on a cold night when you're snuggled up on the couch with your loved ones. I really don't know why. There are so many reasons. But one thing I do know is that Autumn is my favourite time of year, for the beautiful colour of the trees, for the crisp air thats so refreshing after a long hot summer and for the amazing comfort foods that are starting to be cooked in everyone's kitchens as we head away from salads which were so perfect in the heat. 

Having 3 young kids (a 3 year old and 1 year old twins - my god where did this year go?) I am always trying to find new foods to introduce them too that not only are delicious and people pleasers, but also foods that hold dense nutritional value. We are a sugar free household here and the only sugars we have available in our pantry are Manuka Honey, and fruit. Manuka Honey I will cook with when there is something exciting coming up and I decide to bake something special, otherwise we leave it for colds and flus. So suffice to say, sugar, no one in this house really eats it. 

This is why I am so excited to present this recipe to you! This desert (although my tribe ate it for breakfast) is the perfect example of not needing sugar or a lot of sweetness to make something delicious! The apples and sultanas in this recipe make it sweet enough that no added sugars are needed, and I think you'll agree! But - if you do wish for some sweetness - you can always drizzle with a little bit of Honey or your sweetener of choice if you have a bit more of a sweet tooth! Just keep it Refined Sugar Free is all I ask. 

This recipe is also posted in our baby section because this contains all good things that are great for breakky times for little bellies! Filled with good fats, Fruit and Fibre, this is great for breakfast or deserts, for little bellies and for big ones. 

So give it a go and let me know your thoughts in the comments below!

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Recipe

Time - 1 hr -

Serves - 6 -

What you need:

Pie Dish

-Filling-

2 Pink Lady Apples Cored and sliced thin

1 Teaspoon Cinnamon

1/4 Grated Nutmeg Pod

1 Teaspoon Lemon Juice

1/2 Vanilla Bean Pod

Crumble

1 Cup Mixed Nuts

1 Tablespoon Coconut Flour

1/4 Shredded Coconut

2 Tablespoons Sultanas

3/4 Teaspoon Cinnamon 

1/4 Grated Nutmeg Pod

1/2 Vanilla Pod 

2 Tablespoons Melted Ghee (you can also sub for coconut Oil)

What to do:

Preheat your oven to 200 degrees C

Slice your Apples into thin slices (The thinner they are the quicker they'll cook) and place them in a mixing bowl with the cinnamon, nutmeg, lemon juice and Vanilla. Stir until all the apple pieces are covered in the spices and lemon juice. Let this sit while you prepare the crumb. 

In a food processor place all of the ingredients EXCEPT THE GHEE, in the food processor and pulse until crumb like. If you blend until the sultanas are chopped through, the nuts release their oil and makes it not very crumbly, so I choose to only pulse until the nuts are crumbs, which means the sultanas are left somewhat whole. I feel it gives a nicer texture. 

Melt your ghee on the stove. 

Pour the melted ghee into the crumb mixture and mix through until all combined.

In your pie dish ( I used a pyrex dish ) Lay the apple slices out in a thin layer, and then keep layering until all the slices are in the dish ( I went for a throw them in and move them around with my hand approach). Pour the crumb onto the apple slices, and spread out with the back of a wooden spoon. Once the pie is covered, firmly press the crumb down with your hands.

Cover with Foil and place into the pre heated oven for 20 minutes.

After 20 minutes, take the foil off, and place back in the oven for a further 10 minutes to brown. 

Serve with Delicious Coconut Yoghurt.