Paleo Carrot & Cauliflower Protein Pancakes with Homemade Turkey Sausage Patties & Avocado

So, someone requested the recipe for these guys, so here it goes!
I'll sort of have to remember, as I create things as I go along ha!

Turkey Sausage Mix (Shape into whatever takes your fancy :) )

- 500g Turkey Breast Mince
- 2 Red Onions
- 10 Brussel Sprouts
- Black Pepper
- 2 Egg Whites

* Grate the onions and sprouts into a bowl. Add black pepper to your liking, then add the turkey mince and egg whites and work together well with your hands.
* That's it! When you're ready to use it shape into whatever you wish and dry fry or bake! (Takes longer to fry than pancakes so I always set these off cooking before I make my pancake mixture)

Carrot & Cauliflower Protein Pancakes

* 2 Egg Whites
* 1 Cup Almond Milk (either use agave sweetened or add 1tbsp Honey)
* 1 1/2 tsp Vanilla
* 2 Scoops Unflavoured Hemp Protein Powder (If you use an alternative and it's vanilla flavoured, then just omit the above vanilla)
* 1 tsp Spirulina Powder (optional)
* 1 cup Almond Flour (Ground Almonds)
* 2 tsp Cinnamon
* 1 tsp Ginger
* 2 tsp Paprika
* 1 Carrot (grated)
* 4 Large Cauliflower Florets (grated) this is roughly 2 cups of grated cauliflower.

* Put good non stick pan on LOW heat.
* Mix together egg whites, almond milk and vanilla.
* Add protein powder, spirulina, almond flour, cinnamon, ginger and paprika and mix well.
* Add your grated carrot and cauliflower and give a final good mix. Mixture should be thick, and if using hemp and spirulina will be dark green :-) ha!
* Cook pancakes in whatever shapes you like on low heat, when bubbles appear all across the top then flip and cook the other side...


Finally!

* Stack your pancakes up, arrange your sausage patties on top and then slice up half of an avocado and serve!

PS - Don't buy hemp protein especially, I know whey isn't paleo, but if you are lenient in your protein powder choices then whey protein will add extra tastiness to these bad boys!

PPS - Turkey sausage mix will refridgerate or freeze so you can use when you fancy!

PPS - So will pancake mix...

PPPS - Going now! Lol!

Paleo Pumpkin Bread French Toast

This bad boy was my post workout breakfast! So SO good! Just what I needed to warm me up from a snowy 5 mile run!
You have to make the Turkey sausage patty yourself too...

French Toast

- 2 slices of paleo pumpkin bread (recipe posted previously)
- 2 egg whites
- 1/2 cup almond milk
- tsp honey
- tsp cinnamon
- tsp vanilla

Turkey Sausage Patties

- 1 small red onion grated
- 4 Brussel sprouts grated
- 1 tsp ground black pepper
- 200g turkey breast mince
- 1 egg white
- 1tsp coconut oil

Additional Toppings

- 4 egg whites
- 1/2 banana sliced
- 2 tsp almond butter

* Put 2 good non stick frying pans on low heat.
* Prepare your Sausage patty by grating your onion and sprouts into a bowl, adding the black pepper, turkey and egg white and mincing together with your hands until everything is evenly dispersed.
* Split into 2 and shape each one I to rectangle shaped patties, and put on to fry...
* While your patty cooks, make up your French toast liquid mix. Mix your egg whites, almond milk, honey, vanilla & cinnamon together well.
* Pour onto a plate and lay your 2 slices of pumpkin bread in the mixture. Keep flipping them so the mixture can absorb on both sides.
* Leave the mixture to absorb a little longer while you check on your turkey patties. Make sure to flip the patties.
* Once the patties are looking nearly done, add a tsp of coconut oil to the other pan. Once it has melted add your coated pumpkin bread.
* Allow both the patties and French bread time to cook, remembering to turn both occasionally.
* Serve your toast on a plate. Add egg whites to frying pan. They'll cook quickly.
* Place your patties on top of your French toast, then add egg white.
* Slice your banana, lay across the too, and add a tsp of almond butter to each.
* Most importantly ENJOY! This was heaven!!!!!

Paleo Brownie Cake

Heaven really is a place on earth. My house right now!
I just made this up! Argh!

- 3 small avocado's
- 2 heaped tbsp natural set honey
- 3 eggs
- 3/4 cup cocoa
- 1 cup almond flour (ground almonds)
- 1tbsp vanilla
- 1tbsp baking powder
- 1 cup frozen blueberries or DARK choc chips (dairy free)

Pre heat oven to 175'c

*Put avocado (skinned and pitted obviously) into a food processor until completely smooth!
*Add your honey and mix in processor until smooth again.
*Add eggs to processor one by one.
*Add vanilla, almonds, baking powder and cocoa and mix until even again.
* Now add either your blueberries or chocolate chips and continue food processing if blueberries, or hand mix in the chocolate chips.
* Bake in paper lined cake tin for 35mins.
* Either leave to cool slightly, or get a biiiiig dollop of coconut cream icecream in the centre and grab a spoon ;-)

Oh, and my 3yo who won't eat avocado's is begging me for more haha!

Paleo Blueberry & Coconut Cake

Here's another one I made up as I went along...

- 1/2 cup melted coconut oil
- 1 tsp vanilla
- 1 banana mashed
- 2 eggs
- 150g almond flour (it was roughly 3 cups)
- 1 heaped tsp baking powder
- 1 tsp cinnamon
- 1/2 tsp ginger
- 1/2 tsp nutmeg
- 2 tbsp natural honey
- 1/2 cup coconut milk
- 1.5 cups frozen or fresh blueberries
- 1 cup desiccated coconut (unsweetened) plus extra for sprinkling on top.
- 1 heaped tbsp ground flaxseed


*Pre heat oven to 175'c.
*Melt coconut oil in a saucepan. Take off the heat and add the banana, vanilla, coconut milk and honey, and stir in the eggs one by one (to make sure they dont cook).
*Add the almonds, spices and baking powder and mix well.
*Add the desiccated coconut and flaxseed and mix well again.
*Add your blueberries and mix well, I'd the mixture seems too runny add more coconut, if it seems too thick add a little more coconut milk. The mixture should resemble a slightly thick sponge mixture.
*Pour into a 23cm, paper lined springform or loose based round cake pan.
*Sprinkle extra desiccated over the top and then bake for 30mins.
*Leave to cool slightly before moving onto a cooling rack.

Paleo Paella

Now, before I make the Spanish people hiss at me, I realise this is in no way anywhere near a traditional Paella... Ok, so, now that's out of the way here goes...

- 1 head of cauliflower chopped into tiny bits
- heaped tsp coconut oil
- Small red onion sliced
- 1/2 cup mushrooms sliced
- 200g diced turkey breast
- 1 small courgette/zucchini
- 1 heaped tsp smoked paprika (add more or less to your liking)
- 200g king prawns
- 2 large handfuls of fresh spinach leaves

*Heat a large frying pan and put coconut oil in until melted...
*Keep pan on high heat and add your cauliflower 'rice' and onions and fry for 5 minutes.
*Add mushrooms, turkey and courgette and sprinkle over paprika.
*Keep stirring every couple of minutes until turkey is cooked through and your 'paella' turns a lovely golden brown colour.
*At this point, add your prawns and spinach and stir through. Leave to fry for another few minutes.
* Give it another stir, making sure everything is evenly displaced and evenly browned and then serve!!
* ENJOY!

Side Note - If I'd have had any in I would have added squid and maybe clams to this too. Or any yummy seafood.

You may notice...

So, something that will pop up ALOT on my blog is Total 0% Greek yogurt...
The reason I choose this brand is because as well as being no fat, it also only contains 4g of carbohydrate per 100g, so it's pretty much like having a protein shake...
And all that whilst tasting AMAZING and creamy! :-)
I eat it for breakfast and constantly think up new toppings (warm blueberries is a general fave), I have it as an after workout snack with banana, and I also have it with dry fried mushrooms and black pepper to make an awesome steak sauce!
Oh, it is also GREAT as a sub for sour cream in things such as fajitas, baking recipes etc...

Anyhow, my breakfast this morning... (pic attached)

- 500g tub of Total 0% Greek yogurt (yes the WHOLE, big tub)
- 1 1/2 cups of FROZEN blueberries
- 1/4 tsp Cinnamon

1. Put your blueberries and cinnamon in a microwave safe bowl and microwave for approx 2 mins, sometimes takes an extra 30 seconds...
2. Pour onto your tub of 0% and really ENJOY!!!

And it really is THAT simple. NO excuses people, it takes me literally 3 mins to make in a morning, and that 3 mins is my coffee being made...
It's super easy for kids too, just make sure to buy full fat Greek yogurt for them, and if it's breakfast add some cereals for them!

Workout for mums with babies...

 

Good morning blogger world...

So, being an avid pinner, I quite often spend my early mornings/late evenings browsing the fitness section of Pinterest for great new ideas to keep my workouts and diets interesting.

I am a person who gets bored VERY fast, so if I don't keep myself trying new things, I just don't do!

 

Anyway, I found this link to Self magazine's website, providing a GREAT, crossfit inspired workout for mums with babies...The excercises featured are designed for you to be able to do with your LO in a pushchair/stroller, so no excuses!

 

I don't like to say these workouts are for 'new mums', as anyone who has recently given birth knows, as a 'new mum' there are a few very important things to remember...

1. You MUST take it easy for at least 6 weeks after birth, longer if you had a C-Section...

2. Unless you're a frigging robot, you feel like if you so much as cough, your insides are going to fall out through your arse...

3. You have to gradually work yourself back into fitness, gently! Unless you have been working out throughout your pregnancy and know what you're doing, then please please don't over do it. It's FAR more important to be able to function for your new bub in those first weeks, so NO OVERDOING IT!!

 

Anyway guys, here's the link!

 

http://www.self.com/fitness/blogs/freshfitnesstips/2012/09/4-crossfit-inspired-moves-to-b.html

 

Enjoy!!

Today's Workout...

My workouts vary on how I feel on the day, some days I'll hunt down a crossfit workout and find bodyrock.tv VERY helpful! Plus most workouts are under 30mins and high impact for AMAZING results... GREAT for mums with little time...
Some days I use my Nike fitness app to pick out area focused workouts thr mix strength and cardio...
Mainly, most days, I will do strength workouts of some sort. This is where you focus on strengthening and shaping your muscles, rather than specifically trying to lose weight...
However, I do have days where I do cardio. I power walk my dog most days between 3 and 5 miles, and today I got out on a run for the first time in a long time...
Runs are great, and I found a great pin (yeah yeah I'm an AVID Pinterest fan ha), that gives total beginners instructions on how to work up to running 30 mins without stopping...
I'll post the link one day if anyone is interested...
Every now and again I'll do yoga/Pilates, but to be honest, having a 3 year old and OCD means I tend to get irritated when trying to be 'calm and peaceful' for that long :-)
That and quite often I end up thinking about my next cup of black coffee...

Today's Workout.

- 12 jump squats
- 10 standard squats
- 10 lunges on each leg
- 30 hip raises
- 50 fast paced squeezes at top of hip raise
- 12 hip raises with opposite leg lifted on each leg
- 25 (excuse me for not knowing the technical name) on all fours lift one leg up and kick with flat foot up to the ceiling then back down... Do 25 on each leg...
- 30 second plank
- 50 standard sit-ups

I then grabbed the dog and went for a run. It was my first run in a while, so consisted of the following...

-Power Walk 2-3mins
-Run 2mins
-Power Walk 1min
-Run 2mins
-Power Walk 1min
-Run 3mins
-Power Walk 4mins

I know this isn't much to the advanced runner or advanced body builders out there, but listen, I'm a relatively normal human being... I sometimes only have the odd 10-30min slots to excercise and that's if I'm lucky...
It's not about how much you do, it's about having the balls and willpower to feel tired, drained, crazy etc and still think to yourself that doing a little is better than sitting doing nothing at all!

Took the dog for another walk this evening too...