When I look back on my childhood, I have fond memories growing up with my grandparents in the kitchen. They would visit from Brisbane for a few weeks at a time, lugging a boot full of fruit, vegetables, meat and seafood with them. I still remember he excitement of unloading Papou’s car. Having Greek grandparents that cooked a lot, sparked my love for creating delicious food, with whole, fresh ingredients.

It then continued as I worked in my cousins Greek restaurant in Brisbane, Lefkas. I learnt many tips and tricks during my time here and developed my Perfect Greek salad. The rain has subsided enough over the past two days to warrant a cool crisp salad again

Ingredients:

3 large Roma tomatoes1 large continental cucumber1/2 a red onion100g feta cheese1/3 Cup kalamata olives1 teaspoon dried oregano1/2 teaspoon salt1/4 cup extra virgin olive oil

Method:

1. Chop the tomatoes into half length ways and then each half into 3. Place in a bowl and sprinkle with a pinch of the salt. Toss well to coat. This helps draw out the natural acidity of the tomatoes and creates its own dressing!

2. Chop the cucumber into similar sized chunks as the tomato and add to the bowl.

3. Slice the onion finely and cube the feta and add to the bowl.

4. Add the olives, oregano, olive oil and remaining salt.

5. Toss well to combine and enjoy!!

Spices! Save the day again with our delicious lamb kofta. Thought to have originated in the middle east or south Asia, imply, kofta is a form of meatball/meatloaf comprised of minced protein (usually beef or lamb), onion and spices. They can be cooked on a skewer or by themselves and served with a fresh salad, make a wonderful mid-week meal.

Ingredients:

1kg lamb mince1 brown onion finely diced4 cloves garlic finely minced (I use a microplane)1/2 cup loosely packed coriander leaves1/2 cup loosely packed parsley1/2 cup loosely packed mint2 teaspoons sweet paprika2 teaspoons ground cumin2 teaspoons ground coriander1 teaspoon ground allspice1 teaspoon himalayan salt1/4 teaspoon fresh cracked black pepper

Method:

1. Place the onion, garlic and fresh herbs in a high powered

food processor. Blend for approx 30secs or until finely chopped.

2. Add the spices, salt and pepper to the processor and blend until a smooth paste forms.

3. Add in the mince and mix til thoroughly combined. You should be able to see small bits of onion and herbs throughout the mixture and it will have a sticky consistency. Form the mixture into sausage shapes (or meatballs if you prefer). Grab some help if you can swing it!

4. Fry in small batches in a well heated pan. The more space you leave between them, the easier they will brown. I often brown them on all sides to seal them and then put them in the oven to cook through. They don't lose as much moisture this way.

5. Serve with a delicious big fat greek salad or wrapped inside a pita bread with fresh salad leaves and tzatziki!

When you end up with soft mandarins that simply refuse to peel, rather than throwing them out to the compost bin, why not turn them into something tasty!

Using a recipe by Elana's Pantry as the base, I whipped up these little Muffins this morning and they were a hit.

Best thing is, they are very versatile and can be switched up to whichever citrus you have on hand. I add chia seeds to help soak up some of the moisture from the mandarins. If your mixture is quite dry, you might not need them.

Ingredients:

6 small mandarins (or 3 average)1/2 cup honey4 eggs 2 cups almond meal2 tablespoons chia seeds 1 teaspoon bicarbonate of soda1/2 teaspoon salt

Method:

Place mandarins in a pot and cover with water. Bring to a boil for 10mins and turn down to a gentle simmer for about an hour or until the fruit is very soft.

Preheat oven to 180 degrees CDrain the mandarins to remove excess water in a strainer. I typically drain it straight into my homemade cleaner bottle as the oils in the citrus are great for cleaning.

Pop the boiled mandarins in a food processor (I used my thermomix) and blend until smooth.

Add the honey and eggs and process til thoroughly combined.

Add the almond meal, bicarbonate soda, salt and chia seeds.

Mix together well

Pour into greased muffin tray, cake tin or loaf pan.

For muffins cook for approx 15-20mins or until brown on top and cooked through.

For a cake/loaf you will need to cook for approx 40mins.

Allow to cool for about 30mins-1hr before removing from the tray. Enjoy!!!

The weather put on another cool change yesterday so a nice warming dinner was called for. Lamb Rogan Josh is a favourite around here. Depending on the lamb you source, it can be a super economical meal that's easily cooked in a slowcooker, making it ideal to prep ahead of time or get together with ease in the morning.

I am always on the lookout for cuts of meat that are classed as "seconds/cheaper cuts". This is because they are the ones that lend themselves to slowcooking the best. On a recent trip to Coles I found some lamb neck chops (which are already cheap) marked down by another 50% so bingo, there is my curry meat. They have a surprisingly decent amount of meat on them and any cuts of meat with a bone left in add more flavour to slower cooked dishes.

4 packs of these neck chops weighed about 1kg so the meat portion of this dish was well under $10, even at full price. The other cost saving factor for me was a well stocked spice collection and I cannot stress enough how easy it is to transform otherwise bland food with herbs and spices! We get ours through our local co-op who buy in bulk from Austral Herbs.

I have cooked this recipe many times, as you can see from the state of the scrap of paper below. I'm not even sure where I found the original recipe. It's been stuck on my favourite recipe board for as long as I can remember.

Here is a clearer view, the recipe for 1kg of meat and the method I use.

Ingredients:

1kg lamb neck chops1 brown onion diced3 cloves garlic minced1TBSP ghee2TBSP paprika (I use sweet)2tsp ground cumin1tsp ground coriander4 whole cloves10 cardamom pods1 cinnamon quill2 bay leaves1 TBSP veg stock paste - can sub for a few pinches of saltFresh cracked pepper1 tin organic diced tomatoes

Method:

1. Brown/caramelise all of the lamb neck chops to increase flavour and start rendering some of the fat. Set aside once all cooked.

2. Heat the ghee over medium heat and add the onion and garlic, cooking til soft and translucent. Add all of the spices and cook until fragrant.

3. Add the tinned tomatoes and stock paste, plus half a can of water. Bring to a boil and then turn down to a simmer for about 5mins.

4. Add the chops and cover in the sauce, making sure they are all well coated. Slowcook on low for approx 6-8hrs.

6. Serve with vegetables for a Paleo option or rice if you can tolerate grains.

I love spices! Have I ever mentioned that before? Not the super hot burn your taste buds off kind. The flavorsome, delicious kind! The use of herbs and spices in cooking is an easy way to transform otherwise bland ingredients into mega tasty dishes!

Earlier last week I played with the recipe for pork breakfast sausages and I was so happy with the result! They are the perfect accompaniment to your favourite eggs or super tasty all on their own. They can be shaped into patties or meatballs, and they can be frozen raw to cook later or frozen cooked for an easy meal.

hey are super simple, kid approved and will be a regular on our meal plan!

6 Ingredient Pork Breakfast Sausages!

Ingredients:

500g pork mince 1 apple grated1 teaspoon dried sage1 teaspoon garlic powder1 teaspoon dried onion flakes (or onion powder)1 teaspoon himalayan salt1/4 teaspoon dried ground nutmeg

Method:

1. Place all of your spices in a food processor, thermomix or mortar and pestle and grind to a fine powder. This step is not necessary but it will help the spices infuse into the meat better and give a more consistent flavour

2. In a medium bowl, add the pork mince, grated apple and ground spice mixture.

3. Using your hands, work the mixture until it is all fully incorporated and even.

4. Using wet hands, form small sausages (or whatever shape you desire).

5. If the mixture is sticking well together you don't need to refrigerate prior to cooking. If it is crumbling a little, it can be advantageous to refrigerate for 30mins. Cook over a medium heat until cooked through.

6. Serve however you prefer, we like them with eggs and a regular Sunday breakfast cook up!

Ever wondered what it is CrossFitters are talking about? Walking into a ‘box’ can often feel daunting enough without having to understand the second language that everyone seems to be fluent in. Well, here is the breakdown for you.

WOD – this is ‘the workout of the day’, a set of modalities the coach puts you through for the hour of torture, I mean fun, each day.

BOX – this does not refer to your typical cardboard box. CrossFit gyms are usually referred to as a ‘box’ because they are based out of industrial type spaces.

MetCon – Short for ‘metabolic conditioning’. This CrossFit favourite is usually a couple of exercises repeated AMRAP-style or rounds for time. An example of this is ‘Kelly’ (5 rounds of 400m run, 30 box jumps, 30 wall balls).Tabata - a work-rest method associated with many CrossFit WODs. For example: For 20 seconds, complete as many reps of pushups as possible. Then rest for 10 seconds and repeat this 7 times for a total of 8 intervals.

RX – or prescribed. Every WOD and movement has standards. Performing a WOD or movement according to the standards is referred to as doing it RX’d. If you modify or “scale” a WOD or movement, it is not RX. Performing a movement with a partial range of motion or with assistance is also not RX.

Scale – modifying a movement or exercise to your capabilities as an athlete to complete the prescribed workout of the day.

AMRAP – as many reps/rounds as possible. Complete a circuit of movements as many times as you can within a given time frame. An example, 8 min AMRAP: 5 deadlifts, 10 burpees, 15 kettlebell swings.

Snatch – the only time it is appropriate to ask someone to show you their snatch (he he). This is where you use a wide grip hold on the barbell with a hook grip, which is then lifted from the floor to an overhead position in one fast and fluid motion.

Thruster – a movement that most CrossFitters cry with joy when they see this in the WOD. To do this move, grab a barbell and start with the bar resting against the front of your shoulders. Drop into a full squat with the barbell still resting on your shoulders. Return to a standing position whilst using an explosive hip thrusting movement which forces the barbell up and over your head. Bring the barbell back to resting on your shoulders and repeat.

Double under – skipping, where the rope passes under your feet twice per jump.

Hook grip – the grip on the barbell. This is where your thumb and fingers make a hook type grip around the bar, which minimizes chances of losing your grip on the barbell.

RM – Repetition maximum. Your 1RM is your max lift for one rep. Your 10RM is the most you can lift 10 times.

PR – personal record. This is where you run, jump, scream or perform a happy dance when you achieve a new personal best/record.BTWB - Beyond the Whiteboard. A website for tracking your WOD results.

Heroes – several CrossFit benchmark workouts are named after military, law enforcement and firefighters that have died in the line of duty. These workouts are typically very difficult as a way of honouring these heroes.Affiliate - An affiliate is a CrossFit box that’s officially affiliated with the CrossFit brand. In order to become an affiliate, a box must have CrossFit-certified coaches on staff.CrossFit Open - A online CrossFit Games Competition, the Open allows competitors to register online and compete on their own or at local CrossFit boxes.

Athlete – this is YOU!! If you would like to get some first hand experience of these CrossFit terms, book in for a FREE trial session here: https://crossfit786.zenplanner.com/zenplanner/portal/freeTrial.cfm

We hear all the time that CrossFit is universally scale-able. That the needs of Olympic athletes and those of our grandparents differ by degree, not kind. But what does that mean and how is it relevant to you? CrossFit by definition is: Constantly Varied, High Intensity, Functional Movement. Within this method of fitness is a multitude of different movement standards that make up the workout of the day (WOD). Due to the inclusive nature of CrossFit, some movement standards aren't achievable by some athletes straight off the cuff. Within a community we generally have athletes that are all at different stages of their journey from beginners to elite and everyone in between. We have those with various limitations including old injuries, joint and mobility issues. So how can we cater to such a diverse group of athletes?

The answer is Scalability.

Scalability is the adaptations made to a workout to ensure it is achievable, accessible and effective for everyone. Every movement that we do can be broken down to either a simpler or more comfortable form, lighter load or one that has less sets or reps. In this picture for example, we have one athlete doing ring push ups, one athlete doing ring push ups off her knees and one doing box push ups for an easier (but similar) stimulus.

Other examples of scales used by our coaches, but not an exhaustive list:

Double Unders > Single Skips > Plate JumpsBox Jumps > Box Step Ups > Plate Steps (at comfortable height)Pullups > Jumping Pullups > Ring RowsToes to bar > Knee raises > Lying toes to barRing Dips > Box DipsHandstand Pushups > Handstand Negatives > Pike Pushups from boxAir Squat, Ball Squat, Box Squat

As you can see, no matter where you are in your journey to ultimate health and fitness, we can help you achieve your goals by adapting our workouts as necessary for you. Our coaches are more than happy to discuss your individual needs and limitations. We are here to help you change your life.

Scale the WOD, don't injure yourself.

So, you may or may not have heard about bone broth as being all the rage these days. It has been bought back to popularity by people like celebrity chef and nutritional activist Pete Evans and for very good reason.

Whilst it seems to have made a resurgence into mainstream media, bone broth has been around for centuries and formed a huge proportion of the diet for many cultures worldwide. In the here and now of today, technology has been advantageous in so many areas of life but it has also seen the demise of many ancestral dietary ideals and practices. Most of the culinary skills of our grandparents have now been replaced with convenience foods, convenience cooking and much of the western diet is refined, sugar laden and devoid of nutritional content. The dietary recommendations and framework of people today has and continues to lead to many chronic illnesses and diseases that were far less prevalent in times gone by. You would have likely heard of "chicken soup is good for the soul" or when people are sick the first thing that is thought of and offered is a bowl of nutritious soup or broth, but why?

Why Broth?

Bone Broth is inexpensive, nutrient dense, incredibly healthy and an easy addition to any diet. In it's basic sense, bone broth is the liquid byproduct of boiling and then simmering bones from

healthy animals along with vegetables, and aromatic herbs and spices. The brew is often cooked down for anywhere between 8-48hrs. The end result is a rich, gelatinous substance that is full to the brim with minerals, amino acids and collagen. These minerals are easily absorbed by the body and include calcium, magnesium, phosphorus, silicon, sulphur and other trace minerals. The joints, cartilage and tendons of the bones are broken down and a inexpensive source of chondroitin and glucosamine making bone broth excellent for individuals with joint pain and arthritis.“Good broth will resurrect the dead,” says a South American proverb. When bone broth cools it congeals and turns into a substance full of gelatin. According to the Weston A. Price Foundation, some 200 years ago, gelatin was the first functional food and held a position in the forefront of nutrition and food research. The French acclaimed gelatin as the most nutritious foodstuff and fed it to their armies. It fast became a treatment modalitiy for a

long list of diseases including peptic ulcers, tuberculosis, diabetes, muscle diseases, infectious diseases, jaundice and cancer.

In our modern world, bone broth is now known to improve digestion, allergies, immune health, brain health, and much more. It can also help reduce cellulite by improving connective tissue, increase hair and nail growth/strength, and remineralize teeth. Broth is still used in many communities worldwide, especially where meat is expensive as bone broth assists the body to use protein sources more efficiently. How do you make it? Bone Broth is made using the bones of healthy (preferably organic or grassfed) animals. These include chicken, beef, lamb and fish. Beef and Lamb bones are often roasted prior to making broth to intensify the flavour. You can either purchase bones as is or use the carcasses from whole chickens etc. We typically make chicken bone broth as it's readily available, neutral tasting and can then be added to almost everything else. We source out organic chicken when we can as the bones of animal can hold onto antibiotics and other chemicals that we don't particularly want to consume. It is often cheaper to buy chicken wings and drumsticks and these are very jointy and provide lots of collagen and gelatin. Whole chickens are generally cheaper per kilogram and can be used in a variety of ways. I will normally cook the whole chicken in my pressure cooker, then remove the meat and cook the bones another 2 times if I can.Recipe

1kg of bones from a healthy source2 chicken feet for extra gelatin (optional)1 onion diced3 cloves garlic, minced2 carrots, cut into chunks2 stalks of celery, roughly chopped2 tablespoons Apple Cider Vinegar (for helping to draw out the calcium)1 bunch of parsley, roughly chopped1 tablespoon of himalayan salt,1 teaspoon peppercorns,Additional herbs (bay leaf, thyme, rosemary) or spices to taste.

If using lamb or beef bones, roast these in the oven until browned all over.Place the bones in a large stockpotAdd in the chopped vegetables, herbs, salt and peppercorns.Fill the pot with cold filtered water so that it's just above the bones.Add Apple Cider Vinegar to the pot and let sit for approximately 30mins before you turn on the heat. This will aid the apple cider vinegar to remove the calcium from the bones.Bring the pot to a rolling boil for about 30mins, removing the scum (brown foamy bits) from the top of the liquid.Reduce to a simmer for 24hours (chicken & fish) & 48hrs (beef and lamb).Strain the broth through a fine sieve to remove all of the solids. If the bones can't be crushed in your fingers, you could use them again for another broth. The crushing indicates that most of the nutrient content has been leached into the liquid (which is exactly what you want).

If you are not a fan of leaving a pot simmering for this length of time, you can also use a slowcooker and cook in the same method or in a pressure cooker you can cook a bone broth in 90mins like this version from Danielle Walker from Against All Grain.

How to use Bone Broth

There are many ways to use your new superfood Bone Broth.

It can be consumed directly from a mug, heated with a pinch of salt. It can be used in savoury recipes anywhere that calls for the addition of water or as the base for soups and sauces. I use mine in all of these ways and due to the high amount of it we go through (especially in winter) we sometimes use the perpetual soup method which can be found here: Perpetual Soup: The Easiest Bone Broth You’ll Make. This is a great way to keep lots of bone broth in the house at all times and it is easy to turn into amazing things like this one, it's my favorite Coconut Lemon Chicken Soup!

Do yourself and your family a favour and look into making your own bone broth. Shout out if you need help with anything. I am very happy to pass on what I know.Sources: Weston. A Price Foundation - https://www.westonaprice.org/health-topics/food-features/broth-is-beautiful/

Wellness Mama - https://wellnessmama.com/5888/how-to-make-bone-broth/

So my girls have been bugging me for weeks to make pikelets but I am always missing ingredients (read the children fed the eggs to the dog, or made mud pies with the milk).

I don't generally keep wheat flour in the house as we generally try to remain gluten and grain free but remembered that I had some Green Banana Flour stashed away that I got from my local Co-Op. I did a little research on how to substitute it and it was surprisingly easy. By using 25-30% less banana flour than a wheat flour recipe calls for, it is a great way to transform your favorite recipes into healthier gluten and grain free versions.

So, what is Banana Flour? Banana flour is made from green Cavendish bananas. The green bananas are peeled, chopped, dried and then ground into a fine flour and are gaining popularity in the paleo and celiac circles as a gluten and grain free alternative . To make 1kg of green banana flour, you need 8-10kg of green bananas. Some people choose to make it themselves as seen here but it is now widely available in online health stores.What are the Benefits of Banana Flour?

Not only is Banana Flour low irritant being gluten and grain free, it is high in resistant starch which is a type of starch that is not digested in the stomach or small intestine, reaching the colon intact. In this way, resistant starch "resists" digestion and explains why we do not see spikes in blood glucose or insulin after eating it and no substantial amount of calories are obtained. Other benefits of resistant starch include:

Prebiotic – feed your microbiome and heal your gut (see video below)Weight loss – Often referred to as a second meal, resistant starch in this form allows you to eat once and have the satisfied feeling of eating twice. Increase absorption and capacity of antioxidants and minerals – especially calcium which can aide in preventing OsteoporosisPromote colon health and aide in the prevention of colon cancerPrevent diabetes and aide in the treatment of diabetesLower cholesterol and triglyceride levelsReduce incidence of gallstonesReduce symptoms of diarrhea

Cooking banana flour does reduce the Resistant Starch content so consumption in its raw form in smoothies etc would have the most benefit.