Skip to content

Welcome to our updated blog...

Come back regularily for new updates!!!

Butter Chicken

July 17, 2011

Recipe of the week:





Butter Chicken mmmmmmmmmm…..

  • 2 x 2 tbsp organic butter
  • About 1 Kg organic free range chicken cut in chunks;
  • 2 tsp garam masala;
  • 2 tsp paprika;
  • 2 tsp ground coriander;
  • 1 tbsp grated fresh ginger;
  • 1/4 tsp chili powder (adjust to taste);
  • 1 cinnamon stick;
  • 6 cardamon pods;
  • 1 can of tomato puree (you can easily puree your own tomatoes if they are meaty enough);
  • 3/4 cup organic coconut milk;
  • 1 tbsp fresh lemon juice;

    1. Heat a pan, add the first 2 tbsp of butter and stir-fry the chicken chunks. You can cook them in 2 batches if your pan is too small.
    2. Remove the chicken from the pan.
    3. Put the second 2 tbsp of butter and slowly heat the spices for a minute or two until you can smell the aroma.
    4. Put the chicken back in the pan and stir so you mix in all the spices with the chicken.
    5. At this point, add the tomatoes and simmer for about 15 minutes. Stir from time to time.
    6. Add the coconut milk and lemon juice and let it simmer for another 5

At this point you say; what a bout the rice? I say; make some cauliflower rice! Or just eat it out of the bowl with a nice side salad 🙂



Paleo Cookies

July 17, 2011

Recipe of the week:

Paleo Cookies  (That can pass as Christmas Cookies!)

I promised the Fitters a Baking recipe that was Primal for the season.  🙂

  • 2 cups raw honey
  • 2 cups ground walnuts
  • 4 cups almond flour
  • 1/2 teaspoon nutmeg
  • 1/2 teaspoon ginger/cinnamon
  • 1/2 cup dried fruit chopped (organic cranberries (no sugar), dates, raisins etc…GET CREATIVE!)
  • Preheat oven to 350 degrees. 
  • Lightly grease cookie sheets, or line with parchment paper.

Warm honey in a saucepan. Let mixture cool slightly. Sift together flour and spices.

Place honey in mixing bowl; gradually add flour mixture and stir until well blended. Stir in dried chopped fruit.

Roll dough about 1/4-inch thick on a floured board; cut into squares and rectangles with a pastry wheel or sharp knife. (If you prefer, you can also make drop cookies, dropping the dough by teaspoonful.

Bake ten minutes.

Makes four dozen. Enjoy!

I don’t have a picture of these yet, when you bake these send in your pictures, I would love to post!

Chocolate and Ice Cream!!

July 17, 2011

Wishing you a very Merry Christmas!

Non recipe of the week, (Just a fun Tidbit on CHOCOLATE) Tis the season 🙂

One of my favourites Green & Black’s organic fair trade chocolate.

Check out the tasting guide !

I love the smoothness and richness of this chocolate, 🙂


I have to admit, I have a major sweet tooth. ( I think all the Fitters know this by now ! ) It’s hard for me to avoid desserts like ice cream and CHOCOLATE (Maybe you can relate?).

But luckily, I don’t have to avoid these foods. You see, I’ve found a great alternative.

For dessert, I simply have a square of dark chocolate to settle my sweet tooth. What’s more, dark chocolate also helps to burn a little belly fat and it can boost your overall health. What you say!?

And no, that is not a typo. The fact is, dark chocolate is loaded with antioxidants (nearly eight times the number found in strawberries), and it contains a fat-fighting ingredient called theobromine that, studies indicate, can have a positive effect on fat burning.

Dark chocolate also contains a nice dose of oleic acid, which is a monounsaturated fat, which studies have found, can actually help to burn belly fat specifically. Remember eat fat lose fat J (those of you low carbing)

When choosing a dark chocolate, make sure to choose the 70% or higher  cocoa levels for best results. (I now enjoy 85% no problem) They have less sugar and more theobromine and oleic acid. And, of course, don’t over indulge! A square or two a day works best.

Now when it comes to satisfying my sweet tooth for ice cream, I use another delicious and nutritious alternative;

 Coconut milk!

In your blender blend up frozen berries or dark chocolate shavings, organic cocnut milk (Save On Foods)!, dash of cinnamon, a tsp raw honey, put in a container that you can freeze, check on it periodically and stir up until you get the desired consistency …. Mmmm mmmm!

Rosemary Venison Skewers with Horsy Dip

July 17, 2011

So one of our Fitters shared with me she and her hubby ordered some cuts of Venison from Organic World (it sounded to me like they ordered a great quantity!)

Venison is a hunter gatherer meat! OR purchase from your local butcher 🙂 Most of us have either grew up on eating it or we have tried it sometime OR why not try it now! Low in fat so add some during cooking for you low carbers, high in vit. B’s, check out for more info here

NOW if you wish to try another meat for this recipe I may suggest beef, lamb or Elk!

Rosemary Venison Skewers with Horsy Dip


    • 1 lb venison loin steak
    • 1 T fresh chopped rosemary (reserve stalks)
    • 2 cloves of fresh garlic, diced fine
    • 1 t garlic powder
    • 3 T balsamic vinegar
    • 3 T EVOO
    • 1 t salt



To make the dipping sauce, follow the mayo recipe and then simply add the horseradish to the food processor at the end and combine.

Wisk together rosemary, garlic, vinegar, EVOO and salt in a bowl. Cut your venison into 1” cubes and toss into the bowl. Stir to coat. Let this “hang out” for an hour or so if you’ve got the time, but we didn’t and it was still delicious. Thread your venison onto your rosemary skewers. You’ll require about 6, 8” skewers to fit all of your meat. If you don’t have/ don’t want to use the rosemary then just opt for bamboo or metal kebab skewers. We actually tried this on bamboo as well, and while it may not look as purdy, it tastes just as good. For the grilling, we used a hot grill pan on the range top. If cooking outside, try to get the grill very hot and then turn off direct burners where you place the venison. Cook 3-5 minutes on each side. It won’t take long since you’ve cut into smaller pieces.

Horsy Dip

  • Avocado Mayo (see below for recipe)
  • 3 T horseradish, not the kind w/ mayo added to it, the just the plain kind, should say: ‘prepared’, usually found with the refrigerated pickles

Avocado oil mayo recipe: (Use this yummy mayo recipe for any food that requires a mayo) add spices or herbs to it!


  • In the smallest bowl of your food processor, burr the egg yolk and salt. Slowly drip in the oil. Please look at the stream of oil in the picture for my definition of slow. It is very important to drip-drop the oil into the egg yolk at the beginning, making sure the yolk and the oil have thoroughly combined before adding more oil. Once you start to see the yolk thickening, you can add the oil at a slightly faster rate. Once all the oil is gone, add the lemon juice

 Thank-you Health Bent for the recipe!

Omelet anytime!!

July 17, 2011

Breakfast OR Dinner 🙂 who says our eating has to reflect what we were taught!

Just eat whole food when you are hungry!!

I enjoy fasting everyday for 14 – 16hrs

Here is how I broke my fast today, ENJOY!



Nothing like an omelet for an ANYTIME meal…

  • 3 whole organic omega 3 free range eggs
  • pat of organic butter
  • 2 handfuls of organic baby spinach
  • fresh organic cilantro
  • 1tsp goat cheese (optional)
  • 1 organic buffalo sausage (from Organic world) pre cooked


  • break up eggs in a bowl with a fork
  • in a cast iron skillet ( I do not use teflon!)
  • melt butter OR coconut butter
  • add eggs
  • add chopped up sausage
  • add spinach
  • add cilantro and cheese
  • with spatula flip one edge over, I cook my eggs slow, turn down heat and put a lid on pan
  • cook until just done
  • add your fav toppings
  • I use organic salsa (Roots naturals)
  • I enjoy it a bit spicy so I may add chilli powder and a bit of sea salt
  • You can also add on top sliced Avocado!

I enjoyed a nice cup of white tea and a tsp of Coconut crystals.

So enjoy your food anytime of the day, let go of the fact we have breakfast, lunch and Dinner and eat what inspires you at a time when you are hungry!




Roast Pastured Pork Loin

July 17, 2011

Simple and easy! The dinner I like after I coach an evening class 🙂


Roast pastured pork loin mmmm…mmm

  • 4 cloves of organic garlic (Bluemoon organics)
  • Dried rosemary (couple tsps. your preferance)
  • Tbls olive oil
  • S and P
  • Pastured pork roast (Organic World)
  • Oh and BUTTER! (will speak more on butter soon!) Heading to the states today to shop for GRASS fed butter, right now the majority are using organic no additives butter, really tasty 🙂
  • 350 oven bake (pork needs to be baked through) use your meat thermometer for the size of roast you have.

Grind garlic, mix with olive oil S&P and Rosemary until a nice paste (add as much olive oil you like)

Create slits in meat and insert paste, put remaining past (if you have some) all over roast.

Add more  s & p if you like

When it is almost done add more olive oil.

My side is just cooked (still crunchy) Asparagus LOADED with Butter 🙂 you can also sprinkle on top of Asparagus some lemon juices or Grated parmasean cheese.

Also if you need some glycogen I will make homemade apple sauce cut up 3-4 organic apples (Roots or Save on Foods), sprinkle of cinnamon

  • Put in a pot with some water/ approx 1/3 cup
  • Cook until apples are soft and mash up!



Baby Back Ribs

July 17, 2011

A nice slow cooked meal for the weekend!

Sink your teeth into a nice rack of pastured baby backs nothin’ like that primal feeling you get eating with your hands, meat that falls off the bone and juicy!

The aroma that fills the kitchen on these cool days is so warming and inviting 🙂

For 3 racks:

  • 3 tbls Organic Olive oil
  • 6 cloves of crushed garlic (less if you desire) we LOVE garlic!
  • 3 tsp. Chili powder
  • S and P
  • 1.5tsp Cumin
  • about a tsp of oregano
  • Really… I don’t measure to much 🙂
  • mix all together well until a bit pasty
  • The rub onto ribs
  • Foil each rib separately
  • Oven at 250
  • Bake for at least 3 – 4hrs / I put a baking sheet under neat the ribs to catch any drippings.
  • then we broil them to get a crispness / find a good Paleo bbq sauce recipe!
  • I just drizzle a bit more olive oil.
  • You will need to do a few  Grok crawls/sprints and a tree climb before devouring these !
  • Serve with your favourite veggie dish/ drizzled in butter 🙂


%d bloggers like this: