Passionfruit & Pomegranate Snack Cup - Paleo, Keto, GF, SF, DF

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I have to admit, lately I've been kinda getting over the "meat and veg" part of my lifestyle. Don't get me wrong, I still love this way of eating, but every now and then, just like every one else mumma craves something a little more decadent, and a little more 'naughty'. I don't like naughty food though so this was something awesome to make that feels naughty ... without it actually being naughty. I just said naughty way too much... but I think you get what I mean yeah?

To be fair, this isn't exactly a 'recipe' because it is literally so super simple - it is more of a food idea to give you something else to hide up your sleeve for the days where your basic meals just won't cut it... or if you are perhaps having people over for dinner, and you don't want to miss out on desert. Although I think we are all old enough and ugly enough to hear the ugly truth - you can celebrate and catch up with people WITHOUT feeding your face - but - who am I to judge... if you would like something to take the edge off, or in fact celebrate by spooning delicious things into your mouth cavity, here it is. 

This differs from a lot of the other 'treat' keto recipes you'll find for a few reasons. The first one being that this sexiness in a cup jar thing, is actually quite nutritionally dense. This recipe doesn't rely on artificial sweeteners and fake flavours to make it tasty. The flavours come from fresh seed fruit (relatively low in carbs because they aren't generally foods you would sit down and eat 100's of grams of) and a Fermented Paleo Protein powder - I use RAW Fermented Paleo Protein Powder which you can get if you click HERE.  I urge you to please not choose a whey protein powder. Choose a plant protein powder or a flavourless beef protein powder. Dairy is a known inflammatory trigger when it comes to everyone's health, largely contributing to the rise in chronic health conditions around the world. Did you know - The countries with the largest dairy consumption, also have the highest reported cases of osteoporosis? That's not a coincidence. Consumption of dairy can cause a state of metabolic acidosis. In order to neutralise the acidic environment, the body releases calcium stores from the largest known source which is the bones. Pairing this with the hormones in dairy which actually hinder the absorption of the calcium that is found in dairy products (despite marketing gurus drilling it into us for DECADES that we should drink this white bovine hormone secretion because it is the best form of dietary calcium) means your body is left depleted of its stores which leads to the bone crushing condition. After digestion, absorption, and metabolism, nearly all foods release either acid or bicarbonate (base) into the systemiccirculation. Dairy is net acid producing. You're really hungry for cow puss now aren't you? Wait, I mean dairy?

The second reason this beautiful little delight differs to other 'ketofied treats' is because most other keto-crap (as I like to call it) is all fat, otherwise known as 'Fat bombs'. Yeah great, they may serve their purpose if you follow medical ketosis, but if your goal is Fat Loss, you want to have a calorie deficit from your fat macro, so your body burns your own stores... ie - If you have fat on your hips, you don't put it on your plate. This is why this recipe is good. It is not overly fatty and therefore is a perfect fit for nutritional ketosis. Because we are also using a protein powder instead of just fat upon fat, we are making sure that we are contributing to the protein macro which is the most important macro of them all. Without consuming adequate protein for our bodies Lean Body Mass, your body can burn its own muscle stores, including organs which is not a good thing! 

Let me get this straight through to you though yeah, because I feel like I can see your brain ticking going "eat MOAR BROTEIN? thats CRAZY! IT WILL TURN TO CAKE AND ALL MY HARD WORK WILL BE RUINED BECAUSE MOAR BROTEIN TURNS TO GLUCOSE!!!!!" So - before you go off on that tangent and start pulling your hair out (although if you don't eat adequate protein now, chances are that shits falling out by itself anyway) and hulking your way through the streets raging and stressing about eating more protein because you've heard how bad that is for you when keto from the several groups of uneducated butter chuggers that have weaselled their way into the keto world, you should know that the process is called gluconeogenesis, and this process is completely demand driven. This means your body will only turn protein to glycogen IF IT NEEDS TOO (and by the way, glycogen is ESSENTIAL for cognitive function...if you have NO glycogen, your brain can't function and you will die, ya hear?). This is why it is important to eat adequate protein per kilo of LBM, because if you don't eat it, and your body needs glycogen, it will result to burning your muscles and/or organs - turns out the bods pretty nifty hey?! So you heard it here.... don't be dumb... and don't be scared of eating protein. Ontop of this reason, protein is the most satiating macronutrient and aids in keeping your fuller for longer AND it is more nutritionally dense than fat, so eating adequate protein keto means you are also getting more Micronutrients, in your Macronutrients (more micros for your macros... get it get it?)

The third reason this little gem is different, is because it's anti inflammatory, and not filled with products that can be harmful to your health such as gluten, grains, dairy and refined sugars. Just because you think you need to lose weight, it doesn't mean you overlook your health. I know a lot of skinny people who eat like arse holes and are the farthest thing from being healthy. So remember, just because your thin, doesn't mean you are healthy. So eat well and make the best choices where you can. 

The Macros I will give you for this single serve please remember are singular to the products that I personally used. If you decide to use a different Coconut Yoghurt, protein powder etc then the macros will vary. So please try and enter them into your tracker (yes! your tracker, humans are terrible at portion control which is why so many of us got fat in the first place! so weigh and track your foods to save yourself from over eating) for the specific products that you use. However, If you decide you are going to use the products I used (which are listed below in the ingredients) the macros are : CARBS 12g FATS 14g PROTEIN 14g

If you are looking for support and information on a Ketogenic Diet - you can join our Facebook Groups Wholefood Keto  and Keto For Beginners Australia - and don't forget to Like and Follow us on Facebook and Instagram for more healthy healing recipes, our health and lifestyle blog and to be kept up to date with amazing new natural health businesses coming onto the market!

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Recipe

Time - 5 Minutes - 

Serves - 1 - 

MACROS: CARBS 12g FATS 14g PROTEIN 14g

THESE MACROS ARE PRODUCT SPECIFIC AND NEED TO BE ENTERED BASED ON THE PRODUCTS YOU CHOOSE

What you need:

Mixing Bowl & Spatula

100g Nakula Natural Coconut Yoghurt

15g RAW Fermented Paleo Protein Powder (Half Serve) BUY IT HERE!

10g Organic Fresh Passionfruit

20g Organic Fresh Pomegranate

What to do:

Its really not rocket science this one!

Measure and weigh your yoghurt and your protein powder out, and mix together in the mixing bowl until thoroughly combined.

Place a layer in the bottom of your jar or cup, then add your measured passionfruit

Add another layer of yoghurt ontop of the passionfruit and then add the pomegranate on the top

best part : EAT IT!

'Reece's Pieces' - Paleo, Keto

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Having been following a Ketogenic Lifestyle for the better part of four years now, I have come to notice a large amount of 'Ketofied' products come on the market. No Sugar Chocolate Bars, Quest Protein Bars, Atkins Chocolates, Sugar Free Lollies Etc. Now, don't get me wrong. I think all of us on a Ketogenic Way of Life have had cravings come and go and when they're in full swing even the strongest willed people can buckle and tuck into a Quest Bar, however, most of us not only follow a Ketogenic Lifestyle to lose weight, but also to reclaim health and even over come certain health conditions. While consuming products like this will most likely see us remain in ketosis, long term, the food additives and chemicals some of these products contain have the potential to cause very similar issues, to the ones we are trying to rid which is why we decided to make the change in eating habits. 

So, after sitting by in ketogenic groups on facebook amongst people that are posting pictures of 'no added sugar chocolates and lollies' I really felt the need to make something that is portion controlled enough to kill the cravings, while making sure your macros don't take a large him from seemingly nutrient-less products. 

Of course Peanut Butter or Nut Butter has certain nutrients, as does Cocoa Powder (high in potassium & Magnesium etc) the bulk of this sweet treat is fat, and fat, while being a great macronutrient, does not hold great micronutrients. While following any type of diet that follows Macros, it is still important to make sure your macros contain the most micronutrients. 

These 'Reece's' should help you curb the cravings, and do so without the chemical shit storm that usually goes hand in hand with Keto Junk Foods. 

So! Lets get into it! Keto 'Reece's' Pieces. 

In this recipe, I use Xylitol Icing Sugar. It is powdered Xylitol and the brand I use is Naturally Sweet. You can buy it HERE. You could also use any sweetener that you prefer. To range a large range of natural sweeteners, click HERE. 

The Macros for this whole recipe are: Protein 20g Carbs 31.8g  Fat 150g

The Macros for one serve of Reece's are: Protein 0.6g  Carbs 1.06g  Fat 5g

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Recipe

Serves - 30 -

Time - 1/2 Hr plus setting time

What you need:

Chocolate Mould of Choice ( I used Hearts & Squares )

Saucepan

Bowl

1/2 Cup Loving Earth Raw Organic Cacao Butter

1/2 Raw Organic Cocoa Powder

5 Serves Xylitol Icing Sugar ( 22g per serve ) 

( I use Naturally Sweet Xylitol Icing sugar which you can buy HERE)

1/2 Teaspoon Ground Cinnamon

1 Vanilla Bean Pod ( or 1 teaspoon Vanilla Extract )

50 g Natural Peanut Butter or Nut Butter of Choice

What to do:

Fill 1/4 of a saucepan with water, and bring to a simmer.

Place the cacao butter, cocoa, xylitol (or sweetener of choice) and cinnamon into a bowl, and place it ontop of the saucepan ( like a double boiler ) to melt the cacao butter and combine all ingredients. Once 3/4 of the butter is melted, turn the heat off, and stir until the rest of the ingredients are combined and all of the cacao butter is melted. Add the Vanilla and stir until well combined.

Pour the chocolate into the moulds until they're half way filled. Place them into the fridge.

When cooled and solid, spoon small amounts of the chosen nut butter into the centre of each mould. 

Fill the rest of the mould with the remaining chocolate, and place in the fridge until solid. 

Push out the moulds, and place the chocolates in a container and store just below room temperature (the fridge is fine but may cause the chocolate to turn white) until you want to eat them!

Yum!

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.