Banana Loaf

Sweet potato & courgette fritters.

1 small sweet potato grated

1 small courgette grated.

2 cloves if garlic diced.

2 table spoons of coconut flour.

A couple of sprinkles chilli flakes.

Divide into 3, then split each into 2 so you end up with 6 equal balls. Shape into the fritters. Fry in
coconut oil for approx 10-12 min on low heat. Turn half way through. Please note the coconut flour
gives them a slightly sweet taste. Found they were a great alternative to sweet potato wedges with
my burgers.

Healthy Vegan Falafel

 Paleo Apple Cinnamon Bread
1 cups unsweetened applesauce teaspoon nutmeg
4 eggs, room temperature teaspoon allspice
cup creamy almond butter 1 teaspoon baking soda
cup coconut oil, melted 1 teaspoon baking powder
cup coconut sugar teaspoon sea salt
1 teaspoon vanilla extract 1 medium apple, peeled, cored and diced
cup + 2 tablespoons coconut flour cup pecans, chopped and toasted
2 teaspoons cinnamon

Grease one 9"x5" loaf pan and preheat the oven to 350F. In a large bowl or mixer, combine
the applesauce, eggs, coconut oil, vanilla extract and nut butter until fully combined. Add the
coconut flour, cinnamon, baking soda, baking powder, and sea salt to the wet ingredients and
mix well. Fold in the apple chunks and pecans. Pour the batter into the prepared pan and
spread it evenly. Bake in the preheated oven for about 50-60 minutes. A toothpick inserted
into the center should come out clean, and the top should spring back slightly when pressed.
If you touch the top and it feels wet or sinks down at all, its not done yet! Remove from oven
and allow to cool on a wire rack for about hour. Flip out onto a cooling rack to finish
cooling.

QUICK PALEO ENGLISH MUFFINS

1 Egg, beaten
1 Tbsp coconut milk
1 Tbsp Coconut Flour
Tbsp Melted Coconut Oil, melted
tsp baking powder
Tsp GF Vanilla Extract
Tsp Honey or ( 6 drops liquid Stevia for low carb)
1 Pinch Sea Salt * optional

Melt the butter or oil in a round, glass or ceramic ramekin ( I used a 3 inch, 6
ounce ramekin). In a separate pinch bowl, mix baking soda and apple cider
vinegar together ( it will be very fizzy and bubbly) Set aside. Add all the rest of
ingredients to the ramekin, and whisk or stir with a fork very briskly. Add the
baking Soda- cider vinegar mixture to the ramekin, and stir in well. Stir, scraping
sides , until clump free, may have to stab at some stubborn clumps. Cook in
Microwave for 1 minute and 30 Seconds, or can Bake in the oven at 400 F for 12
to 15 minutes, until middle is firm. Take a knife between the bowl and muffin and
slide around to loosen edges. Cool enough to handle, then remove from bowl,
and cut in half sideways. Toast in a buttered or oiled frying pan, until lightly
browned on each side ( like a pancake) this is an important step, do not skip.
Use a spatula to press the tops of muffins lightly down while pan toasting ( as
seen in photo above).

Best when toasted in buttered or oiled fry pan. A toaster oven might be okay, but not
a regular toaster. These are great with butter and honey, almond butter or sunflower
seed butter, and egg muffin sandwich, or even a mini pizza.
 Lime & coconut brownies/cake slice

2.5oz coconut flour, 3.6oz coconut oil (melted)

1oz coco powder, 1 tsp vanilla essence,
5.6oz honey, 1 lime zest and juice
3 eggs, 3 tbsp coconut.

-Heat oven to 180C and grease 8x8 tin

-Mix ingredients together in a bowl
-pour into tin
-cook for 35min
-allow to cool for 30 min before removing from tin.

PIN EAPPL E D REA MS C OC O N U T C AKE

Cake Frosting
cup coconut flour, plus more for 1 cup palm shortening, at room
greasing pan temperature
cup arrowroot flour cup honey
tsp baking soda tsp vanilla extract
tsp salt 4 tbsp arrowroot flour
cup crushed pineapple 3 tbsp coconut flour
cup honey
cup coconut oil Assembly
2 tsp vanilla extract Dried pineapple rings
4 eggs Toasted coconut flakes
Cacao nibs

Preheat the oven to 350 F. Grease a round 8" cake pan with coconut oil, line with
parchment paper, and set aside. Whisk the coconut flour, arrowroot flour, baking
soda and salt together in a medium mixing bowl. In a blender, combine the crushed
pineapple, honey, coconut oil, vanilla extract and eggs until smooth. Gradually fold
the wet ingredients into the dry, mixing the batter until there are no lumps. Spoon
the mixture into the prepared cake pan, smooth the surface with the back of a spoon
and then bake in the preheated oven for approximately 40 minutes or until a tester
inserted comes out clean. Remove from the oven and set aside to cool while you
prepare the frosting. Using a hand mixer, whip the frosting ingredients in a small
mixing bowl until very smooth. Once the cake has cooled, remove it from the pan and
frost the top and sides with a butter knife or specialty frosting spreader. To make the
dried pineapple rings, preheat the oven to 170 F. Cut away the rough exterior of a
fresh pineapple, then slice into very thin rings. Lay the rings on a silicone baking
sheet or wax paper-lined baking sheet and bake in the oven for 2-3 hours or until the
rings are dried and browned on the edges. Press the pineapple rings together in the
center of the frosted cake. Spoon or pipe a dollop of frosting in the center of the
pineapple rings, then sprinkle toasted coconut flakes and cacao nibs over and under
the pineapple slices as preferred. Serve room temperature.
 Banana and Mayo Bread
1 large egg, lightly beaten

1/2 cup + 2 Tablespoons mayonnaise (not Miracle 1 and 1/2 cups coconut flour
Whip)
1 teaspoon baking soda
3 to 4 very ripe bananas, mashed (3 if theyre
really big, 4 if theyre smallish) 1 teaspoon sea salt

Generously butter a 95 loaf pan. Mix everything until just combined. Dont over-mix. Pour batter into
prepared pan. Smooth top and bake in 350 degree oven for 55 to 65 minutesjust until a toothpick or
wooden skewer comes out with a few moist crumbs stuck to it when inserted into the center of the loaf. Cool
loaf in pan for 10 minutes. Transfer to a wire rack to cool the rest of the way. Enjoy slightly warm, at room
temperature or cold.

LOW C AR B PU MPK IN B AG ELS

cup pumpkin puree (make sure

cup coconut flour, sifted pumpkin is the only ingredient)
3 tbsp golden flax meal 1 tsp vanilla extract
3 eggs, beaten. 1 tsp pumpkin pie spice
2 tbsp butter or coconut oil, melted, tsp cinnamon.
cup coconut milk. tsp sea salt.
1 tbsp honey or maple
syrup
tsp baking soda + 1 tsp apple cider vinegar mixed in separate pinch bowl.

1. Preheat oven to 350 F, and grease or oil generously a bagel or donut pan.
2. In large mixing bowl combine: sifted coconut flour, golden flax meal, pumpkin
pie spice, cinnamon, and sea salt. Mix together well. Set aside.
3. In a separate mixing bowl combine: eggs, pumpkin puree, milk of choice, vanilla
extract, sweetener of choice, and melted butter or coconut oil.
4. Mix baking soda and apple cider vinegar together in pinch bowl. Add baking
soda- apple cider vinegar mixture to egg mixture and stir together.
5. Add egg mixture to coconut flour mixture. Stir thoroughly until batter in smooth
6. Spoon Batter into pan forms and spread around with the back of a spoon or a
spatula. Wipe the center, hole part of the form clean with a damp paper towel.
7. Bake for 23 to 25 minutes, or until the tops are browned and firm.
8. Remove from oven, and cool completely before removing from pan. Using a
butter knife in-between bagel and pan edges then slide around to loosen and lift
out.
9. Can be served whole, or turned up on its side and sliced in half, being careful not
to apply too much pressure.*For a firmer texture, refrigerate overnight, then
slice in half.* Can be pan toasted on each side (in a fry pan with a little butter or
coconut oil & flipped over to brown both sides) or toast in a toaster oven.* Do
not use a regular, pop-up toaster as it is a little delicate for that.*
10. Serve with butter or cream cheese for low carb and primal, or serve with honey
or coconut butter for paleo.
Lime and coconut Protein Crepes
2 eggs,

banana,

juice of half a lime

scoop of JP protein powder.

Mix together. Oil pan and pour in mix once pan is hot. Cook both sides and plate up. Mix should
make 3-4 pancakes depending on size.
For topping - zest one lime, tbs coconut. Brown in pan. Sprinkle over pancakes with 1 tbs of honey
and the juice from the remaining half a lime :)

Banana Crepes with orange and greek yoghurt

2 eggs,

banana,

1tbs orange juice,

1tbs water

1/2tsp cinnamon

scoop of JP protein powder..

Oil pan and pour in mix once pan is hot. Cook both sides and plate up. Mix should make 3-4
pancakes depending on size. Warm slices of orange and orange zest in a pan with a tbs of honey
and a 2tbps orange juice. Serve with greek yoghurt.

Banana and coconut pancakes.

1 banana,

2 eggs,

sprinkle of cinnamon,

2tbps coconut

1 scoop vanilla powder (optional).

Loads of options on how to top, or even nice plain

Italian bacon and onion,

lean bacon,

onions,

mushrooms,

courgettes (optional)

garlic

fresh herbs,

olive oil.

tin of toms

fresh tomatoes

fresh basil

Chop all and fry until cooked, add a tin of toms & fresh tomatoes, and fresh basil, simmer
paleo onion rings
1 onion,
1/2 cup almond flour,
1/2 tsp garlic salt,
1/2 tsp cayenne pepper
1 egg.

Heat oil in a pan. Slice the onion into 1/2 inch rings. Beat the egg in one bowl and mix the other
ingredients in another. Dip each ring in the egg then the flour mix then add to the oil. Cook for
approx 3 min.
Lemon Bliss Balls
1 cup cashews
1 cup coconut flakes
1 leaf of swiss chard
3/4 cup figs
Juice from 1/2 lemon
Zest of lemon to roll in
Process all ingredients in the food processor, then shape into balls and roll in a mixture of coconut flakes and
lemon zest.

Cinnamon Bites
2 cups almonds
2 leaves of kale
9 dates
2 tbsp. cinnamon
cinnamon to roll the bites in

Process everything into the food processor, shape into bite size balls and roll it in some cinnamon powder.
Chocolate Chip Energy Balls
2 cups of walnuts 1/2 teaspoon chlorella
1 cup dates 1/4 cup coconut butter
1/2 cup coconut flakes 1/4 cup coconut oil
Chocolate Chips: 1 tablespoon maple syrup
1/2 cup carob powder
Process everything in food processor. Set aside.
Choc chips: Melt the coconut butter and oil, then add in all the other ingredients and mix well. Place in a
bowl then refrigerate until it hardens (about 10-15 minutes). When its ready cut into little chunks and add it
to the ball mixture. Shape into balls.

Choco Protein Balls

2 cups hazelnut
2/3 cup hemp seeds
1 tsp spirulina
1 cup medjool dates (about 11)
1/2 cup raw carob powder
Process all ingredients in the food processor until it breaks down and it is sticky enough to form it into balls.
Shape into balls and roll in hemp seeds or cacao powder.

Chocolate Chip Energy Balls

May 12, 2016
Chocolate Chip Dough Recipe
1 cup carob powder 2 cups oats
1 tsp chlorella 1/2 cup pumpkin seeds
2 1/2 tbsp raw honey 3 tbsp honey
3 tbsp coconut butter (melted) 1 tsp vanilla
1/2 cup coconut oil (melted)

Choc chip Process all ingredients in the food processor until well combined. Transfer to a Tupperware and
place it in the freezer until hardens (10-20 minutes)
Dough: Process all ingredients in a food processor, then transfer to a mixing bowl.
Assembly: When chocolate is ready, cut it up in little bite size pieces and mix it with the dough.