Tag Archives: dairy free

Whole30 Challenge Day 5

Day 5! We are moving towards the end of the first week which is very exciting! It really is great doing this challenge together. Today I really wanted something sweet after dinner but knowing that Michal was resisting a buffet full of desserts helped me choose a peppermint tea instead. Below are the results of Day 5:

Breakfast: Bacon and 2 poached eggs (good)

Lunch: Steak & mixed salad of lettuce, cucumber, red onion and carrot (great)

Dinner: Turkey, broccoli and roast carrots (great)

Snack: mixed nuts, protein shake, banana (good)

Temptation of the day: When picking through a trail mix that had chocolate nibs in it, the subject accidently tasted some chocolate that had melted onto a nut. Michal reported that this limited exposure to the contraband substance immediately set off intense cravings that he found very difficult to control. (resisted! miracle!)

Experimental Findings: Strong cravings can be all consuming. They can limit your ability to think clearly about anything other than what it is you so badly want (can you tell I have experience in this arena). I advised the subject that in the second week the cravings will start to subside and that healthy habits would be beginning to form. Current findings show that the subject is making good choices from the available options and is observed to be learning to assess food from a new angle. These results are very positive and look to support the hypothesis that one can follow a restricted diet in an on-site camp environment.

Conclusion: The first week is definitely the hardest when making any lifestyle change. I baked Super-Food Squares tonight and was going to post the recipe on the blog, but then realised I couldn’t taste them to ensure they had turned out well. I might post it anyway and you can let me know if they are terrible. My children did enjoy them for dessert……but then again, they eat anything!

Day 5


Whole30 Challenge Day 4

I am feeling very happy today! Michal was home which was lovely, more special was the fact that he spent his one day off cleaning the house so I could have a fresh start to the week! He definitely scored some grain-free, sugar-free, dairy-free brownie points! I have a busy week this week; study for my end of semester exams, a charity event on Thursday night, my VIP Business Launch on Friday night and a lot of cooking to serve my clients, friends & family! So his help today has made the world of difference to how I am feeling heading into this week! The other bonus was that this was the first day of our challenge that we have had the opportunity to enjoy meals together! Our youngest daughter made us breakfast in bed (wood & felt food…mmm delicious) and our eldest, trying to out-do her little sister, offered me “A Protein Cupcake” (also wood). Once we finally rolled out of bed, Day 4 went like this:

Breakfast: Fried eggs with sweet potato, mushroom, onion & kale hash in coconut oil (great)

Lunch: Roast Chicken with rocket, grapes, spanish onion, tomato & avocado salad (great)

Dinner: T-bone Steak with mixed salad of rocket, lettuce, spanish onion, capsicum and carrot (great)

Snack: mixed nuts (good)

Temptation of the day: Heading back to camp this afternoon to be confronted once again by the buffet. Dessert tonight was particularly tempting but he resisted.

Experimental Findings: It is much easier to follow a Paleo diet at home. The process of preparing and cooking meals is in your control and only quality oils are used to cook and dress food. It is also nice to eat the same offerings as your family and enjoy healthy quality meals together. Additional finding: Cleaning the house makes your wife very happy.

Conclusion: Day 4 proved the best day yet on our challenge. This supports that it is definitely easier to follow a strict diet in the comfort of your own home and is even easier when as a family you are doing it together. We also discussed and established some fitness goals for the week, including lots of running mixed with some intensive weights sessions. I had a wonderful day today, I hope you all had a beautiful day also! Stayed tuned for Day 5 progress tomorrow.

Day 4

Whole30 Challenge Day 3

Well today was jam-packed ! The girls were up at the crack of dawn so we had bacon, eggs and kale by 5.30am! I then got them ready to take to my parents as I worked today. After work I came home to clean and study before receiving a call from Michal informing me I had forgotten to transfer money into his account. Whoops! He was planning on driving home just for the night but needed fuel. Lucky for us the credit card saved the day and we got our man home in time for dinner. Here is the Day 3 Report:

Breakfast: 2 Fried Eggs & bacon plus a banana (good, as good as it gets, good)

Lunch: 3 boiled eggs and a mixed salad of rocket, lettuce, onion, mushrooms (good)

Dinner: Steak, sweet potato chips, broccoli and squash (great, great, great)

Snack: Apple, mixed nuts, protein ball (good, good, good)

Temptation of the day: Whether to consume beer while watching the Rugby this evening (cracked and had 2 beers). The habit of having a beer while watching the game is quiet ingrained in my husband (12 years). However, no grace will be given; he broke the rules  – marking this a fail.

Experimental Findings: Meals have been rather consistent and compliant. There was a large consumption of eggs today but this was due to a lack of alternative clean protein. The subject failed to resist the temptation of alcohol.  It is interesting to reflect that Michal could resist the buffet treats on day 1 & 2 but not alcohol when it presented in a comfortable, familiar social setting.

Conclusion: Day 3 saw Michal break the guidelines. I however, ate really well today! As a naturally very competitive person, I would normally extrapolate the results of Day 3 to conclude that I am ‘WINNING’ our little challenge…..but as this is a team event I will instead take the following action:

  • Help Michal plan the next week at camp.
  • Stock up on some tins of tuna/sardines for him to have handy – as there is a lack of clean protein available on site.

You are supposed to start back at Day 1 if you break the rules. To simplify our experiment we will accommodate this rule by extending our challenge to 33 days. Bring on Day 4!

Day 3

Whole30 Challenge Day 2

Well Day 2 is done and dusted! I am feeling so much better already, however it might be a few more days before Michal is reaping the rewards of the Paleo way. We only had a brief chat today as I was busy with our ratbag girls who were both living up to what I like to call ‘Feral Friday’. I am about to sign off and finish my day with a big cup of herbal tea. Day 2’s findings out outlined below:

Breakfast: 4 Fried Eggs & bacon plus a banana (good, as good as it gets, good)

Lunch: Tuna and a mixed salad of lettuce, mushrooms and capsicum (great)

Dinner: Steak, sweet potato and steamed beans (great, great, great)

Snack: Pear & Protein shake (good, ok)

Temptation of the day: The buffet…this could be a common finding I believe (resisted).

Experimental Findings: A pattern of temptation is emerging. I received no texts asking for advice today, therefore the subject seems to be quickly adapting to the confines of the experiment.

Conclusion: What and excellent day 2! Mine was great too! I think Michal is making the best choices he can in his environment. I know when I lived on campus at University the food we were served was atrocious (hence why I gained 5kg in my first semester). Resisting temptation is really difficult in these situations. Day 3 tomorrow – this is when the sugar withdrawal symptoms are at their peak, so wish us both luck!

Day 2



Whole30 Challenge Day 1

Talking to my husband tonight was rather amusing! Day 1 proved somewhat of a reality check for Michal; this was going to be a long…long month. I was so excited every time I received a message from him today. I had photos of breakfast, lunch, dinner, the temptation he faced and other messages asking for advice. I will endeavour to report on this experiment daily and will compile the findings as outlined below (feeling all scientific – and besides this is important research that calls for consistent reporting measures).

Breakfast: Scrambled eggs & bacon (good, ok – not nitrate free/grass-fed and he did forget to ask if there was milk in the eggs but his choice was better than half a loaf of bread nonetheless)

Lunch: Roast beef, salad & 2 boiled eggs (good, good, good)

Dinner: Steak & steamed Asian greens (good, good)

Snack: Fruit & Protein shake, nuts (good, ok -shake is vegan dairy and gluten-free, good)

Temptation of the day: Buffet of doughnuts and chocolate brownies (resisted)

Experimental Findings: The temptation of the buffet poses the biggest challenge to successfully completing the 30 day challenge. There are significant restrictions in relation to how food is prepared and the quality of the produce available.

Conclusion: Awesome effort for Day 1! I am looking forward to the rest of the month and completing this challenge together. My Day 1 was pretty much the same as yesterday, but it did feel good to clean up my choices as a few bad habits had started creeping back in. I will be back tomorrow night to update you on day 2!

Whole30 Day 1

The Challenge Begins…..Whole30 in camp

I started a Paleo lifestyle after initially taking up the Whole30 as a challenge with my girlfriend and her training group. I had always been resistant to low-carb diets, actually any diet that eliminated entire food groups, but after reading into it I thought it was worth a shot. The Whole30 is a super strict Paleo diet that eliminates grains, dairy, legumes and artificial flavours/sweeteners but also eliminates natural sweeteners (honey, maple syrup, stevia) and limits fruit and nut intake. Find full details here.

The first week was hell – sugar detox headaches, low energy, cravings for my morning oats and a lot of negativity and irritability. But sure enough, as predicted, I started to feel better in the second week! I wasn’t bloated, I didn’t retain water, the headaches dissipated and my energy levels not only improved but remained more consistent over the course of the day. I was sold and have followed a Paleo diet since.

I will explore my personal Paleo journey in a future post but this one is all about my husband!  As he works away for a month at a time, my lifestyle day-to-day does not have the same impact on him as it would if he was here. He lives in a workers camp on an island and all his food is prepared and served in a dining hall on-site. He has been so supportive of my lifestyle and how I cook and feed our girls but has been hesitant to try it for himself because of the challenges he faces; having no control over his meals on site or access to stores.

But…….the time has come and he is ready to make the change to improve his health! I can hardly contain my excitement. So tomorrow will be Michal’s Day 1 on his first Whole30. As I am a super supportive wife I will be tightening my diet (good-bye maple syrup smothered bacon) and completing this with him.

We have discussed that although he may not be able to control what oil they cook his food in or demand grass-fed organic beef, he can make the best choices available to him. We have planned a rough draft of good food choices including eggs and vegetables for breakfast, meat and salad for lunch and meat and vegetables for dinner. The list of things to steer clear of includes all sauces, sugar, dairy, bread, pasta, rice, oats, beans and white potato. He has a Whole30 cheat sheet, a notebook to record what he has eaten and his phone to call and ask me any questions. I will be keeping you all updated on our little challenge and hope to prove that even in difficult circumstances you can still make healthy choices. You just need to use some creativity and a great deal of discipline to walk past the dessert each night!

I am so proud that he has committed to this and hope that you enjoy his story as it evolves.

Tough Mudder 2013

Tough Mudder 2013

Oatmeal Apple & Currant Cookies

This recipe was a throw together this morning as school lunch was looking pretty ordinary. They were an absolute hit for a second breakfast and with the hubby! Gluten Free, dairy free, egg free, nut free, processed sugar free!


2 small bananas mashed

1/2 teaspoon cinnamon

2 cups gluten-free oats

1/2 cup shredded organic coconut

1/4 cup died dried apple

1/4 cup currants

2 Tablespoons honey

1 Teaspoon organic vanilla extract

1/4 cup coconut oil


1. Preheat oven to 160 degrees (c)

2. Combine banana, vanilla, cinnamon, coconut oil and honey.

3. Add oats, coconut, currants, and apple.

4. Mix together and roll into 12 balls, place on 2 trays lined with baking paper and flatten.

5. Bake for 30-40min (I like mine crunchy so closer to 40).

6. Cool and enjoy. Store in an airtight container for up to 5 days.

Oatmeal, Apple & Currant Cookies




Bacon, Banana & Maple Muffins (with Chocolate Chips)

My mouth is watering just blogging about these delicious muffins! I had saved a recipe by The Café Wellness that included the incredible combo of bacon, banana & chocolate and I really wanted to try them. Then last night as I was scrolling through Facebook I came across a question “What is your favourite flavour combo?” I quickly added my 5 cents worth replying “Bacon, Banana & Maple Syrup”. And after collecting my monthly supply of Nitrate-Free, Free-Range Bacon from Dawson Valley Free Range yesterday how could I not make a batch of my own. I planned to use maple syrup instead of honey and leave out the chocolate chips as I thought they would make the muffins too sweet!


2/3 Cup Coconut Flour

1/4 Cup Tapioca Flour

1 Teaspoon baking soda

Pinch of Himalayan Rock Salt

1 Teaspoon Cinnamon

1/4 Cup Coconut oil

3 Organic Eggs

1 Teaspoon Organic Vanilla Essence

1/2 cup Almond Milk

1/4 Cup Maple Syrup

5 Short Cut Nitrate Free bacon rashes

2 Ripe Bananas Mashed


1. Heat oven to 180 degree (c). Line a muffin tray with papers.

2. Dice bacon into bite size pieces and cook over medium heat until cooked half-way through stirring regularly.

3. Mash bananas in a small bowl and put aside.

4. Add dry ingredients to a large mixing bowl.

5. Whisk eggs in a small bowl and put aside.

6. When bacon is cooked add all wet ingredients to dry ingredients and mix with a metal spoon until well combined.

7. At this point my 5 year old injected her opinion “these look really good mum, but they would be even better with some chocolate chips in them”. So in went 1/2 cup of chocolate chips. Next time I would add half a cup of toasted walnuts at this stage. Fold in gently.

8. Divide between 12 muffin cases and bake for 18-20 min or until slightly golden. Leave to cool for 5 minutes in tin and then eat while still warm. AMAZING. They freeze and would be great for breakfast with nuts instead of the choc chips… Enjoy!


Nut Free Lunchbox Bars


Being grain, dairy, legume & processed sugar free…lunch box treats can be a challenge! I have a great range of bars and slices that I bake regularly but 90% of these contain nuts (not peanuts). This means that they are a no-go at school (nut free). My goal- to make a nutritious nut-free snack bar that is resilient enough to withstand being thrown in a 5 year old school bag or survive a day in my handbag!


2/3 cup tahini

2/3 cup pumpkin puree

2/3 cup shredded coconut

1 large banana

1-2 tablespoons maple syrup

1 teaspoon cinnamon

1 teaspoon vanilla

pinch of salt


1. Add all ingredients to a food process and blend until very smooth

2. Pour into a standard loaf tin lined with baking paper and top with whatever you desire! I chose seeds for this batch but choc chips are the BOMB!

3. Bake for 50 minutes @ 170 degrees (cover with foil if starting to brown too much)

4. Allow to cool and slice!

Wrap them individually in baking paper and secure with a sticker for easy lunchbox treats! Great to freeze!

Spiced Mandarin & Carrot Muffins

These are a creation inspired by my love of carrot cake and the need to clear out my fridge! They were a delicious afternoon tea and will be breakfast tomorrow too! Dairy-free, grain-free, nut-free.


1/2 cup coconut flour

1/2 cup raw honey

2 carrots (grated)

2 mandarins (split into segments)

1 teaspoon mixed spice

1 teaspoon baking powder

4 tablespoons coconut oil

5 medium eggs (when dealing with coconut flour egg size is important, use one less if using extra large eggs)


1. Put all ingredients into a food processor and blend for a minute or two

2. Pour into a lined muffin tray and bake @ 180 for 20-25min or until spring back when touched lightly

3. Remove and cool in tray

4. Store in fridge for 3-4 days or freeze!

Serve with a big scoop of coconut cream or yoghurt!