Lemon chicken burgers

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New freezer favourite

In the last half of 2019, we had a hectic time, the only night on the workweek we had a home with no classes or chores to do. The mass amount of activity and varied nutritional needs meant I needed to get creative to keep everyone happy. I made a few staples to have in the freezer that could be taken out in the morning or thawed in the afternoon to prepare for a quick and healthy meal. These burgers have been one of the firm favourites for weeknight dinners after Brazilian Jiu-Jitsu, and they are also a firm favourite on the weekends. The kids like to have them as a burger with a bun, I love them with a lettuce bun or chopped up in a burger salad.

Lemon chicken burger in a lettuce bun.
Lemon chicken burgers

A moment of pride

When I was working on the recipe for these burgers, it was a weekend, and I was playing around to try to make the raw mixture smell right. As I was there playing in the kitchen getting ready to fry up the first burger when the youngest member of the clan arrived home from a birthday party. He arrived home clutching a bag from MacDonald’s with the chicken nuggets and chips he got from the party but couldn’t eat. As is the way he stood in the kitchen nattering to us about the movie he saw, what he did, what his friends said and what he said. When Liam took a breath, I managed to ask if he wanted any dinner with us. He said he wasn’t hungry when he was. He would eat the nuggets and chips when he was. Not long after I was building lettuce bun burgers for Jaime and myself when Jaime pops into the kitchen asking if I could make another burger for Liam. Apparently, he liked the smell of the burgers; they smelled a lot better than his chicken nuggets. The bag from MacDonald’s was put to one side while he demolished a homemade chicken burger. I was so proud. 

Sadly the chicken nuggets were eaten for lunch the next day along with the chips, but I still hold on to the fact that when offered, he picked my burger over MacDonald’s.

Lemon chicken burgers

Lemon chicken burger ingredients

Ingredients 

  • 500g chicken mince
  • 2 spring onions, finely chopped
  • 1 garlic clove, minced
  • 1/2 lemon, juiced and zested
  • 1/2 cup parmesan cheese, grated
  • 1 egg
  • 1 tbsp. olive oil
  • Salt and pepper
Add the chicken mince to a large bowl.
Add the chicken mince to a large bowl.
Add the egg, garlic and cheese to the mince.
Add the egg, garlic and cheese to the mince.
Add the spring onions and lemon to the bowl.
Add the spring onions and lemon to the bowl.
Mix the ingredients together with your hands.
Mix the ingredients together with your hands.
Well mixed burger mix.
Well mixed burger mix.
Use a measuring cup to portion out the burgers.
Use a measuring cup to portion out the burgers.
Shape the meat into burger patties.
Shape the meat into burger patties.
Cook the burgers over a medium heat.
Cook the burgers over a medium heat.
Serve in a lettuce bun.
Serve in a lettuce bun.
With cheese and caramelised onions.
With cheese and caramelised onions.
Lemon burger in a lettuce bun.
Enjoy!

Lemon chicken burgers

  • Servings: 8
  • Rating: ★★★★★
  • Print

Not long ago if I had suggested we have a salad for dinner, that suggestion would have been met with grumbles, groans and complaints. Thankfully that is no longer the case. The first time I made this salad for dinner, I did get the grumbles and groans, then the kids tried some.


Credit: Cath @ easycleaneats

Ingredients

  • 500g chicken mince
  • 2 spring onions, finely chopped
  • 1 garlic clove, minced
  • 1/2 lemon, juiced and zested
  • 1/2 cup parmesan cheese, grated
  • 1 egg
  • 1 tbsp. olive oil
  • Salt and pepper

Directions

  1. In a large bowl mix together all the ingredients.
  2. Use your hands to get an even mix.
  3. Divide the mix into six portions and shape into burgers try the burgers over medium heat for 6 minutes on each side.

Nutrition

Per Serving: 189 calories; 11 g fat; 2 g carbohydrates; 14 g protein.

Equipment

  • Chopping board
  • Knife
  • Zester
  • Fork
  • Frying pan
  • Spatula
  • Mixing bowl
  • Measuring cups
  • Measuring spoons
  • Scales

Nutritional disclaimer

Nutrition information is provided as an estimate based on the ingredients used and available in my area (New Zealand). The nutritional information is here to help you understand the recipe; I use MyFitnessPal to generate my estimates. For more accurate nutritional information, please use a nutritional calculator with the ingredients in your area.

Workout Wednesday 29 January

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Count down and keep moving

While I am on the road to recovery, am trying to keep as active as possible. Spending time on the airdyne will only get me so far so, am trying to do a heavily modified strength and conditioning programme to keep me in the best shape possible over the next few months. Working out around an injury is possible and beneficial as long as you are sensible about it. The workouts I am doing are modified to account for my inability to weight bear on my left leg. All of the weights I’m using have been dialled back, so I reduce the risk of additional injuries. All lower body exercises focus on movement, flexibility and not losing what I have in the way of muscle. Upper body I have fewer limitations but still need to modify exercises to make sure I am not putting additional strain on my lower body.

I aim to get in some kind of movement every day.

Chunky knee on the mend

Showing signs of wear and tear

While my capacity is improving weekly from working out, I’m starting to feel the strain of being stuck on crutches for so long. Over the long weekend, I pushed myself a bit more than I should have, lots of time on my feet (or foot and crutches), and a monster mooch around in Whangarei left me feeling exhausted. I am starting to feel the extra strain on my right foot, Achillies tendon as well as my hands, not surprising after six weeks on crutches. While I am on the final countdown to my next appointment with the surgeon, I am trying to take it easy and do a lot more stretching and massage.

Moderating intensity

To keep my workouts from becoming boring, I change things up daily, some days, I push for more intensity in my workouts and other days, I aim for more endurance. This week my workout is more of an endurance workout with slightly higher weights. My endurance workouts in the Auckland humidity are not easy, but they are worth the effort.

Workout of the week

This workout was as follows

  • 5 minutes warm-up @ 15 per cent of max RPM.
  • 40 minutes working @ 60 – 70 per cent of max heart rate.
  • 5 minutes cool down @ 10 per cent of max RPM.

Core work

  • Straight leg situps – 40 reps with a kettlebell
  • Single leg raises – 40 reps per leg
  • Kettlebell kayaks – 40 reps with @ 30 per cent of 2RM
  • Kettlebell bench press – 40 reps @ 30 per cent of 2RM
  • Kettlebell overhead tricep extension – 40 reps @ 30 per cent of 2RM
  • Dying bug – 40 reps

Post-workout stretches and recovery

  • Right leg hamstring stretch.
  • Right leg quad stretch.
  • Achilles stretch right and left leg.
  • Skateboard rolls with left leg

Disclaimer

I share my workouts to show what I do, not to tell you what to do. I post my workouts with a percentage of my max rather than stating what weights or speeds I use. Everyone is different and has different levels of fitness and capability. Your body is yours alone if you want to start working out, I recommend spending some time with a personal trainer who can put you on the right path. When working out with weights, remember your 1 rep max is yours alone, finding the weights that are right for you is important. If you decide to try out a workout, find out what weights you should be using first.

Frittata with tomato and spinach

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Something quick and easy, please

Frittata with tomato and spinach

It is hot and sticky here in Auckland, the last thing I want to be doing in spending hours over a hot stove. This week’s recipe comes from the I don’t want to be in a hot kitchen collection but still want a home-cooked meal. This frittata with tomato and spinach is a quick and easy recipe that takes minutes to prepare and can be served hot or cold.

Leftovers are welcome

I’m not in charge of the kitchen full time at the moment, Jaime is the man responsible for breakfast and dinner, so I only have to sort myself out for lunch. While mooching through the fridge, I found a few cherry tomatoes and half a bag of baby spinach. Hardly the makings of a fully formed salad, but a good enough to make a tasty frittata. It isn’t exactly fancy, but it made me lunch that was sufficient for two days.

Frittata with tomato and spinach

Frittata with tomato and spinach ingredients

Ingredients 

  • 3 egg whites
  • 3 eggs
  • 6 cherry tomatoes, halved
  • 2 handfuls baby spinach
  • 1/2 cup parmesan cheese, grated
  • 1/2 cup basil leaves, chopped
  • 1/2 tbsp. oil
  • salt and pepper 
Heat some oil in a pan.
Beat the eggs.
Add the cheese to the eggs.
Add the spinach and tomatoes to the eggs.
Add the eggs to the pan
Let the eggs set.
Cover the eggs for three minutes before transferring to a grill.
Serve hot.

Frittata with tomato and spinach

  • Rating: ★★★★
  • Print

This frittata with tomato and spinach is a quick and easy recipe that takes minutes to prepare and can be served hot or cold.


Credit: Cath @ easycleaneats

Ingredients

  • 3 egg whites
  • 3 eggs
  • 6 cherry tomatoes, halved
  • 2 handfuls baby spinach
  • 1/2 cup parmesan cheese, grated
  • 1/2 cup basil leaves, chopped
  • 1/2 tbsp. oil
  • salt and pepper

Directions

  1. Preheat grill to 150°C /300°F or a medium setting.
  2. In a bowl whisk the eggs and egg whites, then add the tomatoes, spinach, cheese, basil, salt and pepper.
  3. Over medium heat add the oil to an oven-safe frying pan or cast iron pan.
  4. Add the egg mix to the pan, cover and cook for three minutes
  5. Transfer the pan to the grill without the lid.
  6. Cook for three minutes or until the egg has set.

Nutrition

Per Serving: 294 calories; 17 g fat; 10 g carbohydrates; 24 g protein.

Equipment

  • Mixing bowl
  • Fork
  • Knife
  • Chopping board
  • Cast iron pan/oven-safe frying pan
  • Spatula
  • Measuring cups
  • Measuring spoons

Nutritional disclaimer

Nutrition information is provided as an estimate based on the ingredients used and available in my area (New Zealand). The nutritional information is here to help you understand the recipe; I use MyFitnessPal to generate my estimates. For more accurate nutritional information, please use a nutritional calculator with the ingredients in your area.

Workout Wednesday 22 January

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While I am on the road to recovery, am trying to keep as active as possible. Spending time on the airdyne will only get me so far so, am trying to do a heavily modified strength and conditioning programme to keep me in the best shape possible over the next few months.  

Working out around an injury is possible and beneficial as long as you are sensible about it. The workouts I am doing are modified to account for my inability to weight bear on my left leg. All of the weights I’m using have been dialled back, so I reduce the risk of additional injuries. All lower body exercises focus on movement, flexibility and not losing what I have in the way of muscle. Upper body I have fewer limitations but still need to modify exercises to make sure I am not putting additional strain on my lower body.  

I aim to get in some kind of movement every day.  

Winning at the one-legged race  

This week I have been dialling thing up a little bit, as my capacity builds back up I am pushing things a little further. All the hard work on the airdyne has me thinking I could win a one-legged race. I’ve brought in some more core strengthening movements as well as some upper bodywork. The more upper body work and core work I do, the easier it is getting around on crutches.  

I have reached another significant milestone in my recovery; I have been able to unlock my knee brace and start to bend my knee. I will be honest the first two days were not pleasant; the awful aching and return of some serious swelling were not fun. After some ice pack action and lots of patience, I can now bend my knee to 90 degrees and straighten it out. My little skateboard has become a key part of my post-workout stretching and cool down. I still have to wait for the ok to put weight on my leg and start physiotherapy, but I am pleased with the progress I have made in just a few days.   

My general fitness is continuing to improve, so now I just have to manage my rest and recovery to ensure I don’t overdo it when I workout.  

Workout of the week   

This workout was as follows   

5 minutes warm-up @ 15 per cent of max RPM.   

30 minutes working @ 70 per cent of max RPM.   

5 minutes cool down @ 10 per cent of max RPM.   

Core work  

Straight leg situps – 50 reps with a kettlebell  

Single leg raises – 50 reps per leg  

Kettlebell kayaks – 50 reps with @ 25 per cent of 2RM  

Kettlebell bench press – 50 reps @ 30 per cent of 2RM  

Dying bug – 50 reps  

Post-workout stretches and recovery.  

Right leg hamstring stretch.  

Right leg quad stretch.  

Achilles stretch right and left leg.  

Skateboard rolls with left leg  

Disclaimer    

I share my workouts to show what I do, not to tell you what to do.  

I post my workouts with a percentage of my max rather than stating what weights or speeds I use. Everyone is different and has different levels of fitness and capability. Your body is yours alone if you want to start working out, I recommend spending some time with a personal trainer who can put you on the right path.   

When working out with weights, remember your 1 rep max is yours alone, finding the weights that are right for you is important. If you decide to try out a workout, find out what weights you should be using first.  

Curry chicken wraps

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Family favourite

‘Who wants lettuce wraps for dinner?’ is a question I have asked on many an occasion, there have never been any occasions I can think of when the answer from the family is ‘me please’. 

Not long ago, I was working on this recipe. I mixed up a batch of the curried chicken ready for the wraps when a not so little head popped around my elbow and asked ‘what’s that? It smells nice’. One taste test later and I have an extra person ready to eat curried chicken wraps for dinner. Before the end of the day, I had three people on board for eating them again. The next weekend when I asked the question ‘what do we want for dinner?’ I got two requests for ‘that salad we had last week’. That has been the greatest endorsement of a recipe if you ask me.

Curried chicken wraps

Big portions

This recipe is big on flavour and portions. This recipe can feed eight people comfortably; if you have small eaters, you can probably get even more portions out of it. The curried chicken has a creamy coating with a satisfying amount of crunch from the carrots and celery. The mass amount of protein in this recipe may seem a bit much at first glance. I can assure you it isn’t really. The big portion of protein is there to help you feel fuller faster. 

Let the flavours mingle

Whenever I make a batch of the curried chicken for the wraps I like to make it in advance and allow it to sit in the fridge for at least three hours; this lets the flavours hang out and mingle. The mix doesn’t need to be made in advance, but it does make a difference to the taste. If you have fussy eaters that aren’t big fans of spice you can leave out the chilli flakes and use mild curry powder.  

Curried chicken wraps

Curried chicken wraps ingredients

Ingredients

  • 800g chicken breast, cooked 
  • 1 onion, chopped
  • 2 carrots, grated
  • 2 celery stalks, chopped
  • 2 tbsp. curry powder
  • 3/4 cup easy mayo
  • 2 tbsp. honey
  • 2 tbsp. lime juice
  • 2 spring onions, chopped
  • 2 tsp. chilli flakes
  • Salt and pepper
  • 2 cos lettuce
In a bowl add the honey, lime juice, curry powder, chilli powder, salt and pepper.
Add the mayo.
Whisk everything together.
Add the celery, onion, spring onions and carrots to a large bowl.
Add the cooked chicken to the bowl.
Mix well.
Add the curry sauce to the chicken and vegetables.
Mix well.

Curried chicken wraps

  • Servings: 8
  • Rating: ★★★★★
  • Print

Not long ago, I was working on this recipe. I mixed up a batch of the curried chicken ready for the wraps when a not so little head popped around my elbow and asked 'What's that? It smells nice'


Credit: Cath @ easycleaneats

Ingredients

  • 800g chicken breast, cooked
  • 1 onion, chopped
  • 2 carrots, grated
  • 2 celery stalks, chopped
  • 2 tbsp. Curry powder
  • 3/4 cup easy mayo
  • 2 tbsp. Honey
  • 2 tbsp. Lime juice
  • 2 spring onions, chopped
  • 2 tsp. Chilli flakes
  • Salt and pepper
  • 2 cos lettuce

Directions

  1. In a large mixing bowl combine the chicken, onion, carrots, spring onions and celery.
  2. In another bowl whisk together the mayo, honey, lime juice, curry powder, chilli flakes, salt and pepper.
  3. Add the sauce to the bowl with the chicken and vegetables and mix well.
  4. Wash each of the cos lettuces and take off the leaves and drain them.
  5. Plate up the leaves and then add the chicken mixture into the centre each leaf.
  6. Serve.

Nutrition

Per Serving: 208 calories; 9 g fat; 12 g carbohydrates; 22 g protein.

Equipment 

  • Knife 
  • Chopping board 
  • Mixing bowl x2 
  • Fork 
  • Spoon
  • Measuring cups
  • Measuring spoons
  • Scales

Nutritional disclaimer

Nutrition information is provided as an estimate based on the ingredients used and available in my area (New Zealand). The nutritional information is here to help you understand the recipe; I use MyFitnessPal to generate my estimates. For more accurate nutritional information, please use a nutritional calculator with the ingredients in your area.

Chorizo chilli eggs

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Chorizo chilli eggs

Breakfast for dinner

Eggs have to be one of the best ingredients you can find in your kitchen. I don’t think they should be breakfast only food; they are an anytime food. I know it may seem strange, but I like having breakfast for dinner, I don’t care if it makes me odd, I like it.

A little bit spicy

While I like the versatility of eggs, they generally don’t have a lot going for them in the flavour department, that means you can get creative with the additions to your eggs. For this recipe, I went with some spicy to go with my eggs. The first subtle spicy comes from a lovely bit of chorizo sausage; the spring onions add a little bit of crunch to the dish and the chilli flakes add the final kick to the eggs. It is a simple dish that takes minutes to make but actually looks a bit fancy.

Chorizo chilli eggs

Chorizo chilli eggs ingredients

Ingredients

  • 4 eggs, beaten
  • 2 spring onion, finely sliced
  • 100g chorizo, cubed
  • 1 tsp. chilli flakes
Heat some oil or butter over a medium heat
Add the chorizo to the pan
Add the eggs to the pan
Add the spring onions
Serve hot

Chorizo chilli eggs

  • Servings: 2
  • Rating: ★★★★★
  • Print

Eggs have to be one of the best ingredients you can find in your kitchen. This recipe is too good to only have for breakfast.


Credit: Cath @ easycleaneats

Ingredients

  • 4 eggs, beaten
  • 2 spring onion, finely sliced
  • 100g chorizo, cubed
  • 1 tsp. chilli flakes

Directions

  1. In a frying pan over medium heat add some oil and the cubed chorizo.
  2. Fry the chorizo until it begins to colour then add the beaten eggs to the pan.
  3. Reduce the heat and gently cook the eggs.
  4. Add the spring onions and chilli flakes to the eggs while they are cooking, you are aiming for a scrambled egg consistency.
  5. Serve hot.

Nutrition

Per Serving: 425 calories; 32 g fat; 4 g carbohydrates; 27 g protein.

Equipment

  • Knife
  • Chopping board
  • Frying pan
  • Spatula
  • Fork
  • Mixing bowl
  • Measuring spoons
  • Scales

Nutritional disclaimer

Nutrition information is provided as an estimate based on the ingredients used and available in my area (New Zealand). The nutritional information is here to help you understand the recipe; I use MyFitnessPal to generate my estimates. For more accurate nutritional information, please use a nutritional calculator with the ingredients in your area.

Workout Wednesday 8 January

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Starting out slowly

Do something every day

While I am on the road to recovery, am trying to keep as active as possible. Spending time on the airdyne will only get me so far so, am trying to do a heavily modified strength and conditioning programme to keep me in the best shape possible over the next few months.

Working out around an injury is possible and beneficial as long as you are sensible about it. The workouts I am doing are modified to account for my inability to weight bear on my left leg. All of the weights I’m using have been dialled back, so I reduce the risk of additional injuries. All lower body exercises focus on movement, flexibility and not losing what I have in the way of muscle. Upper body I have fewer limitations but still need to modify exercises to make sure I am not putting additional strain on my lower body.

I aim to get in some kind of movement every day.

Starting out slowly

This week is my first week back to every day general movement and working out after my recent knee surgery. Cabin fever has truly taken hold in the last few days, so I have been chomping at the bit to get back in the gym and start doing something.

To start building my fitness back up, I am making my nemesis AKA the airdyne, my new best friend. I can set myself up nicely so I have no weight on my left leg at all while using my seems and right leg to get a decent sweat going.

While I would like to convince myself I have bounced back from surgery, I know by my energy levels and the number of naps required across the day I am not back to 100 per cent yet.

Workout of the week

This plain and boring workout was as follows

  • 5 minutes warm-up @ 25 per cent of max RPM.
  • 20 minutes working @ 60 per cent of max RPM.
  • 5 minutes cool down @ 10 per cent of max RPM.

Post-workout stretches and recovery

  • Right leg hamstring stretch.
  • Right leg quad stretch.
  • Achilles stretches right and left leg.
There is a knee in there somewhere

Disclaimer

I share my workouts to show what I do, not to tell you what to do.

I post my workouts with a percentage of my max rather than stating what weights or speeds I use. Everyone is different and has different levels of fitness and capability. Your body is yours alone if you want to start working out, I recommend spending some time with a personal trainer who can put you on the right path.

When working out with weights, remember your 1 rep max is yours alone, finding the weights that are right for you is important. If you decide to try out a  workout, find out what weights you should be using first.

Bacon cake slices

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Revisiting family favourites

I’ve been revisiting recipes that have been some of my old school recipes and family favourites that were our staples when we got started as clean eaters. I first posted this recipe in 2019, at that time, the kids were fussy, vegetables had to be hidden and disguised, and there was no potential for intense flavours or spice. 

Times (thankfully) have changed, the kids have grown (like man-sized grown), and they now enjoy a wide range of foods. Things like vegetables are enjoyed, spice and chilli are consumed without complaint, and new ingredients are tried without tantrums.

Who wants bacon? 

Bacon can make everything better, really it can. I love bacon, and for some reason, the mix of banana and bacon works really well. Add some chocolate into the mix, and you have a winner. 

Bacon cake slices, they may not sound good but trust me, they are amazing.

It shouldn’t work, but it does

Sweet and salty treats aren’t new; they have been around for a while. While sugar and salt sit on opposite ends of the flavour spectrum, they work well together just think all those foods you eat

  • Peanut butter and jelly
  • Salted caramel
  • Pineapple and ham pizza
  • Chocolate milkshakes with French fries
  • Bacon and maple syrup

So why does it work?

Bro science alert!!!

Salt, when used correctly, doesn’t make things salty; it brings out the flavour of food. That is why you often see salt in the ingredients for a cake or cookies. We have evolved to be drawn to sweet foods, mainly because they are calorie, therefore, energy-rich. We are also designed to crave salty foods because sodium is an essential mineral for the human body.

A Proceedings of the National Academy of Sciences study proposes that tongues have additional sweetness receptors. These receptors trigger only when sugar is in the company of salt. So as contradictory as it seems, even just a sprinkle of salt on some fruit can make the fruit taste even sweeter.

All of that could explain why this cake tastes so good.

Bacon Cake Slices Recipe

Ingredients

  • 3/4 cup 70% cocoa dark chocolate
  • 1/2 cup melted butter
  • 1 cup coconut flour
  • 4 eggs
  • 1/3 cup maple syrup or raw honey
  • 1/2 cup shredded coconut
  • 1 tsp. vanilla bean paste
  • 10 slices of candied bacon, sliced
  • 1/2 cup banana icing

Preheat the oven to 190 degrees C/ 375 degrees F

Line a square cake tin with baking paper or a silicone liner.

In a medium-sized mixing bowl beat together, maple syrup and vanilla.

Beat in the coconut flour then the melted butter.

Stir in the shredded coconut, six slices of candied bacon bits and chocolate chips.

Pour the batter into the lined cake tin.

Smooth over the top with a spatula.

Bake the cake for 15 minutes or until the top of the cake is golden brown.

Remove the cake from the tin and place the cake on a cooling rack.

Allow the cake to cool completely before icing.

Sprinkle the remaining candied bacon over the icing.

Slice the cake into 24 squares

Bacon cake slices

  • Servings: 24
  • Rating: ★★★★★
  • Print

Sweet and salty treats aren't new; they have been around for a while. This cake is the perfect mix of sweet and salty.



Credit:  

Ingredients

  • 3/4 cup 70% cocoa dark chocolate
  • 1/2 cup melted butter
  • 1 cup coconut flour
  • 4 eggs
  • 1/3 cup maple syrup or raw honey
  • 1/2 cup shredded coconut
  • 1 tsp. vanilla bean paste
  • 10 slices of candied bacon, sliced
  • 1/2 cup banana icing
    • 


Directions

  1. Preheat the oven to 190 degrees C/ 375 degrees F
  2. Line a square cake tin with baking paper or a silicone liner.
  3. In a medium-sized mixing bowl beat together, maple syrup and vanilla.
  4. Beat in the coconut flour then the melted butter.
  5. Stir in the shredded coconut, six slices of candied bacon bits and chocolate chips.
  6. Pour the batter into the lined cake tin.
  7. Smooth over the top with a spatula.
  8. Bake the cake for 15 minutes or until the top of the cake is golden brown.
  9. Remove the cake from the tin and place the cake on a cooling rack.
  10. Allow the cake to cool completely before icing.
  11. Sprinkle the remaining candied bacon over the icing.
  12. Slice the cake into 24 squares
    13. 


Nutrition

Per Serving: 157 calories; 10 g fat; 9 g carbohydrates; 6 g protein

Equipment

  • Mixing bowl
  • Square cake tin
  • Baking paper or a silicone liner
  • Spatula
  • Whisk
  • Measuring cups
  • Measuring spoons
  • Knife
  • Chopping board

Nutritional disclaimer

Nutrition information is provided as an estimate based on the ingredients used and available in my area (New Zealand). The nutritional information is here to help you understand the recipe; I use MyFitnessPal to generate my estimates. For more accurate nutritional information, please use a nutritional calculator with the ingredients in your area.

End of the year

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Quiet on the blog front

You may have noticed I’ve been a little bit quiet on my blog and social media recently. That is because life has become somewhat unusual in the last two months.

Not the ideal end to the year

It has been a funny year; work has been stupidly busy; my project manager life has overtaken my real life more than liked. While work took over, the rest of my life has either ticked over or stopped completely. Until a few weeks ago, I expected the end of the year to fly up and smack me in the face while I scrambled around wondering what happened. That isn’t my expectation anymore.

Storytime

In an effort to maintain my sanity, I’ve stuck with my daily 5 a.m. workout. During a workout at the end of September, I made one little mistake and apparently changed the course of the year. One leg in the wrong place in the middle of a movement and POP something in my knee gave out. The immediate swelling and pins and needles were the first clue something wasn’t quite right.

Apple a day did nothing

Usually would give an injury a week to settle before I went to a doctor. In this instance didn’t last the week. My knee was hurting so much I was at the doctor four days later. One painful exam later, I was sent off to an x-ray and MRI. The x-ray was all clear, but the MRI had a different story to tell. The short version of the story is a grade 2 tear off the lateral collateral ligament and damage to the nerve that controls my left foot. Go me!

Different Kind of wrapping this Christmas

A few weeks waiting and two specialists later l went under the knife a few days ago to have my lateral collateral ligament reconstructed and the nerve in my leg released. Everything appears to have gone well; now, I have the long road to recovery ahead of me. Life on crutches for the next eight weeks might be the easier thing to deal with.

My leg is all wrapped up for Christmas, my fluffy friend is taking care of me.
My leg is all wrapped up for Christmas, my fluffy friend is taking care of me.

Keeping active

In the run-up to surgery I have done that what I can keep active, I’ve swapped out heavy weight lifting for more time on the airdyne. As hard as it is to keep active when you are in pain know the more mobility you can maintain the better recovery will be from injury and hopefully faster.

The balance between rest and activity isn’t something I have been good at so far; it is something I need to work on.

I’m giving myself seven days to rest after my surgery, after that I aim to get back in the gym to get my upper body, abs and right leg moving as much as possible.

I’ve read heaps about the benefits of being active when recovering from surgery, so I intend to put the theory into practice.

I’m going to take a little break from my blog and social media while I rest up but will be hopping into 2020 with some set goals for recovery, wellbeing, resilience and progress.

Wishing you all a Happy Healthy Christmas and New Year, see you all in 2020.

Primal fudge

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Something naughty but nice 

Fudge, yes, it is an excellent replacement word when you are around the kids, but I have another fudge alternative for you to enjoy. 

Fudge is one of those fantastic sweet treats I remember from childhood, my Dandy often had fudge and toffee for Christmas, and I loved to share it with him. 

In the past I probably could have happily munched a packet of fudge easily, nowadays I do not think I could deal with the sugar coma.  

Sweet without the sugar 

This recipe was born from a desire to enjoy the flavour of fudge without the truckload of sugar. When we made a move to remove sugar from our lives as much as possible, I noticed a change in my taste buds. What once was just a sweet treat is now so sickly sweet, I can’t eat it. 

I like to look for alternatives that mean I get all the flavour without any of the adverse effects of ingredients that don’t agree with me. For this recipe I swapped out the sugar for honey, this created a delicate balance of sweet but not too sweet with all the rich flavour you get with original fudge. 

Kid approved 

The final hurdle I usually have any new recipe is if the kids will like it. Sometimes they like a recipe, but the response can be lukewarm, they eat what I have made, but it takes a few days for them to work their way through everything. 

This is not one of those recipes. This fudge didn’t last the weekend; the fudge was nabbed out of the fridge after lunch, as a refuel when they got back from the play park and after dinner. These treats are little boy (and big boy) approved. 

Primal fudge recipe 

Primal fudge ingredients
Primal fudge ingredients

Ingredients

  • 1/2 cup coconut oil 
  • 1/2 cup cacao powder 
  • 1/2 cup seed butter 
  • 1/4 cup honey or maple syrup 
  • 1/2 tsp. vanilla bean powder 
Place the cacao powder in a large bowl.
Place the cacao powder in a large bowl.
Add the melted coconut oil and honey to the bowl.
Add the melted coconut oil and honey to the bowl.
Mix well with a spatula.
Mix well with a spatula.
Add the seed butter to the bowl.
Add the seed butter to the bowl.
Mix well.
Mix well.
Take a silicone cupcake pan.
Take a silicone cupcake pan.
Pour the mix into the cupcake pan.
Pour the mix into the cupcake pan.
If you want to add something for some crunch put it in the bottom of the cupcake pan.
If you want to add something for some crunch put it in the bottom of the cupcake pan.
Primal fudge ready for eating.
Primal fudge ready for eating.

Primal fudge

  • Servings: 24
  • Rating: ★★★★★
  • Print

Fudge, yes it is an excellent replacement word when you are around the kids, but I have another fudge alternative for you to enjoy.



Credit: Cath @ easycleaneats

Ingredients

  • 1/2 cup coconut oil 
  • 1/2 cup cacao powder 
  • 1/2 cup seed butter 
  • 1/4 cup honey or maple syrup 
  • 1/2 tsp. vanilla bean powder 

Directions

  1. Melt coconut oil either in the microwave or in a saucepan. 
  2. Don’t overheat the coconut oil, it should be liquid not bubbling. 
  3. Place all of the ingredients in a food processor and blend them together.
  4. Alternatively you can mix by hand.
  5. Add the cacao powder in a large mixing bowl
  6. Add the melted coconut oil and mix with a spatula.
  7. Add the seed butter to the bowl.
  8. Mix well.Mix well.
  9. Pour the mix into paper-lined muffin tin cups /silicone muffin cups.
  10. Fill each cup halfway.
  11. Place the muffin cups in the fridge for 30 minutes or freeze for 10 minutes. 
  12. Pop the fudge out once it is set.
  13. Store in a sealed container in the fridge. 

Nutrition

Per Serving: 89 calories; 7 g fat; 5 g carbohydrates; g protein

Equipment 

  • Saucepan 
  • Food processor 
  • Muffin tin or silicone muffin cups
  • Measuring cups
  • Measuring spoons
  • Spoon

Nutritional disclaimer

Nutrition information is provided as an estimate based on the ingredients used and available in my area (New Zealand). The nutritional information is here to help you understand the recipe; I use MyFitnessPal to generate my estimates. For more accurate nutritional information, please use a nutritional calculator with the ingredients in your area.