Sunday, June 28, 2015

Raw Chocolate

Some raw chocolate that I whipped up this evening.  They look impressive but are extremely simple to make. 


3/4 cup of melted coconut oil
1/2 cup cacao powder
1/2 cup of honey or maple syrup
7 drops of doTERRA wild orange


Place all ingredients into a blender and blitz until well mixed together.
Pour into chocolate moulds or on to a lined baking tray.
Place in to the freezer for 1 hour. 
Remove from freezer, push chocolate gently out of mould. 
Store in the fridge

If you are interested in making some raw chocolate with some essential oils, then check out my webpage for the oils that I use in my cooking and around my home.  I highly recommend doTERRA for superb quality, 100% organic, no fillers and sourced indigenously.  If you click join and save on my page you will be able to access these amazing oils at wholesale price (25% under retail price), just like me. 

Enjoy your raw chocolate.

Sunday, June 21, 2015

Coconut and Lemon Bliss Balls

I have been experimenting in the kitchen the last few days, and one of my favourite creations was these Coconut and Lemon Bliss Balls.  So much flavour and goodness. 


1 cup cashews
1 cup almonds
0.5 cup shredded coconut
0.5 cup coconut paste or creamed coconut
10 dates
7 drops of doTERRA lemon oil
Place all ingredients into your blender and blitz until coming together. 
Spoon some of the  mix into your hands and roll into small balls.
I added the zest of some lemon for decoration but you don't have to. 
These will keep in an airtight tub for a few days.
If you aren't already a member of doTERRA and would like to access these essential oils at wholesale prices, then leave me a comment of check out this link.  Simply follow the Join and Save tab to register for wholesale access.  You do not have to onwards sell, but if you decide to I can also help you with that.  

Monday, January 12, 2015

Whole 30 Tips

Earlier this month I was fortunate enough to record a Webinar with Leah from Brisbane Paleo Family and Emmely Rackemann Health Coach.  We discussed our whole 30 experiences and our tips to succeeding throughout the 30 days.  Be sure to have a listen, it's free and leave your own handy hints in the comments section.  Knowledge is power.  Also be sure to follow me on instagram for more meal inspiration.  My username is cat_keast.  See you there.

Homemade Hollandaise

How are you all?

It has been a while since any sort of update from me and for that I am sorry.  I can explain.  You see my health has improved so much that life has become very very busy.  I finally left my job in Intensive Care at the end of October and began a new career path in Oncology Nursing.  I now no longer work night shifts, or weekends and the latest I finish work is 1700.  I am beyond excited for what that means for my health. 

Towards the end of last year I also managed to complete the Brisbane Neon Run which was a 5km route to raise money and awareness for Beyond Blue.  I walked the full 5km without stopping which is a HUGE undertaking, considering that only weeks- months before I was crippled with arthritis pain and crying if I had to walk any further than 10 metres.  So another huge goal ticked off. 

I've also been getting more adventurous with my cooking as I continue on my Paleo journey.  I to date have lost 23 kgs and feel a million dollars for it.  My inflammatory markers are continuing to drop and life is good.  I am now trying a low carb high fat approach to my diet and have entered a state of nutritional ketosis.  The goal with this is that it will help reduce my inflammation further and put my autoimmune arthritis into remission.  One challenge with eating low carb high fat when you are dairy free, is getting enough good fat in.  This morning I achieved this by making hollandaise to have with my poached eggs.  It is made on ghee so all the milk solids have been removed making it perfect fuel for us Paleo guys and girls. 

100g ghee
2 egg yolks
0.5 tablespoon lemon juice

Bring a saucepan of water to the boil on the stove. 
Get a heat safe bowl which fits snuggly on the top of the boiling water
Place the Lemon Juice and egg yolk in the bowl and whisk
Then place the bowl over the boiling water and continuously whisk until thickened (it will have doubled in volume), don't over cook or the egg will scramble.
Take the bowl off the saucepan
Slowly pour warm ghee in to the bowl whilst continuously whisking.  The ghee should be warm but not hot or this will scramble the egg. 
Season with salt.
Serve and Enjoy

Wednesday, November 26, 2014

Homemade Ghee

Missing butter while paleo and not tolerating milk solids? trying to increase your fat intake while ketogenic? How about making your own ghee and saving money at the supermarket in the process?

I used Mainland (NZ) organic butter.

Place your pyrex jug in the steaming basket on your steamer and slowing simmer the water. The butter will slowly melt. As it melts the milk solids will sink to the bottom. Once it has fully melted and the milk solids have settled, then pour off the ghee and discard the milk solids. Now you have perfect, wholesome, delicious ghee.

I use the ghee to cook my chicken, fish and veggies in. It is also fantastic with sautéed garlic and then drizzled over chicken for a chicken kiev type dinner.

What do you use ghee for? Or butter if you tolerate the milk solids.

Thursday, August 28, 2014

Tips for Succeeding on a Paleo Journey

I am now on day 67 of my whole 30 journey and I continue to enjoy the experience. To date I have lost 14.1 kgs (30 lbs) in 60 days and I continue to feel much better. A couple of weeks ago I actually forgot to give myself my arthritis injection as I was feeling so good. Previously that would have been unheard of and I would have been watching the calendar and crossing my fingers for a few days relief from all the pain.

For me the secret to success has been being organised. As a shift worker I have to have my meals planned, shopping done and as much food prep done as possible. Often before a series of shifts I will prepare a few days worth of meals in advance. Meal planning and shopping lists are therefore essential. Before heading out in the car to the shops, I have my lists broken into sections and I know exactly where I will get each item.  By doing this it guarantees that I am not wasting time running all over the city.   I also order some things online and have them delivered straight to the house.  This is perfect for saving time and a lot of money.  I shop from iherb and I have my delivery from USA to Australia in less than a week.  If you use code JMR789 of your first order you will get $5-10 off.

I have a few trusty meals that I turn to when I need to make something quickly, however I am mindful that in the past I have become bored with meals being repeated too often. I now have quite the collection of Paleo cookbooks and I am loving having them to flick through, cook from and use for inspiration.

What are your favourite cookbooks?

Here are some of mine

Against All Grain,
Well Fed,

Nom Nom Paleo,
and in less than a week Danielle Walkers new book Against All Grain: Meals Made simple hits the book shelves. I am so excited about this cookbooks release that I have had it on pre order since July. Danielle's first book was my first paleo cookbook and it helped me to fall in love with this way of life. We have a very similar health journey and I took inspiration from her health progress. If you get a chance I highly recommend checking this book out Against All Grain.

Do you have any tips for success in the kitchen?

Sunday, August 10, 2014

Slow Cooked Whole Chicken

While on my Whole30 journey I have become more adventurous in the kitchen, however I still want good old wholesome food, like roast chicken and gravy.  Currently it is winter in Queensland so using the oven isn't any bother, however I am always looking for ways to cook my favourite foods without causing the house to overheat in summer.  Today I decided to play around with my Slow cooker and a whole chicken.  I was a little nervous that the chicken wouldn't cook properly but I shouldn't have worried, it was perfect and delicious.  Recipe below.


1 x Whole free range chicken (I had a 2kg chicken)
2 x onions roughly chopped
1 large Spring onion or 2 small spring onions
1 carrot roughly chopped 
4 cloves of garlic
500mls vegetable or chicken stock
2 tablespoons Ghee
Smoked Paprika
Salt and Pepper

Add one tablespoon of ghee to your slow cooker on browning function and allow to melt.  Lightly cooked the onion, spring onions, carrot and garlic.  Once the onion has become translucent add the 500mls of stock and salt and pepper to taste.  In the mean time rub 1 tablespoon of ghee over your chicken and then liberally sprinkle smoked paprika and rub in. 

Place your chicken breast side down in the mixture of stock and vegetables.  Switch your slow cooker to LOW, place the lid and cook for 6 hours.  A smaller chicken will take less time. 

Please make sure that your chicken is fully cooked before serving.  The juices from the chicken should run clear and the meat should be white the whole way through. 

For the gravy, simply use a stick blender and blend the mixture of stock and vegetables.  If too runny then place some in a pan on the stove and bring to the boil, this will allow it to reduce to a gravy consistency.  Serve with vegetables of your choice and enjoy.  We had roast parsnip, carrot, onion, capsicum and kumara tossed in oil and mixed herbs then oven roasted.