Ingredients

Base

1 cup Dates
1 1⁄2 cups of Nuts (almonds, walnuts, or even a blend)
1⁄2 cup of Desiccated Coconut + additional 1/3 cup for lining base
2 Tbsp Cacao Powder
pinch of salt
1⁄3 cup Cacao Butter

Mousse

2 1⁄2 cups raw cashews
1 270mL can of Coconut Cream
5 Tbsp Cacao Powder
3 Tbsp Coconut Nectar (use Agave Nectar or Brown Rice Syrup for Raw)
2 tsp Vanilla Extract
pinch of salt
Strawberries (about 2 punnets)

METHOD

Soak the cashew nuts in water overnight.
Tip: if you haven’t time to soak and you don’t mind the tart not being raw you can simmer the cashews in water for 15-­20 minutes to prepare.
Prepare a 22cm springform cake tin by greasing then sprinkling 1⁄3 cup of the dessicated coconut over the base. This will help the tart to slide easily from the base when removed.

Add the dates, nuts and 1⁄2 cup of desiccated coconut, cacao powder and salt to a food processor and process till finely ground.

Gently melt the cacao butter, then add to the food processor and blend again to combine.

Press the base firmly into the tin and up the sides. Place in the fridge to set.

Rinse the food processor then add all the mousse ingredients and blend till smooth. This may take a few minutes. Don’t sweat it if you can’t get it completely smooth, when eaten with the
nutty base you won’t notice any slight graininess in the mousse.

Slice half the the strawberries in half and place in the base. Pour the mousse over and smooth the top. Place in the fridge to set for at least 2 or 3 hours.

Remove from tin by sliding a knife around the sides and sliding on to a plate. Decorate with remaining strawberries, and raw grated chocolate. Serve with whipped coconut cream.

Paleo ✓
Raw ✓
Gluten Free ✓
Vegan ✓
Vegetarian ✓
Low FODMAP X

Refined Sugar Free ✓
Nut Free X
Soy Free ✓
Dairy Free ✓
Egg Free ✓

The post Cacao Dessert Recipe- Cacao & Strawberry Tart appeared first on Food Compass.

Serves 4

Ingredients for Paleo Pudding

500g Dates (about ½ cup or 12 dates)
¼ cup boiling water
½ tsp Baking Soda (gluten free)
1 Tbsp Coconut Nectar
1 Tbsp Organic Coconut Oil – melted
1 Egg
¾ cup Almond Flour
½ cup Tapioca Flour

Ingredients for Caramel Sauce

1x 270mL can of Ayam Coconut Milk

2 x Tbsp Coconut Nectar

Preheat oven to 180 degrees celcius. Grease four small ramekins. If you don’t have ramekins, a muffin tray does the job. Chop dates and put into a bowl with the baking soda and boiling water. Let sit for 15-20 minutes.
In a large bowl add the rest of the pudding ingredients, add the dates and mix well with a wooden spoon.
Divide mixture between the four ramekins and bake for approximately 20 minutes. Press gently on the tops to check if they are cooked through.

To make the Caramel Sauce

Add the Coconut Milk and Nectar to a saucepan and bring to the boil on a medium heat. Once boiling turn down the heat and simmer for about 20 minutes stirring occasionally. You want the sauce to reduce and thicken. Keep a closer eye on it the longer it cooks as it gets more likely to burn as it thickens up.

Paleo ✓   Refined Sugar Free ✓

Raw X Gluten Free ✓

Vegan X Nut Free X

Vegetarian ✓ Soy Free ✓

Low FODMAP X Dairy Free ✓

Egg Free X

The post Paleo Sticky Date Pudding appeared first on Food Compass.

Ingredients for a single muffin. Multiply as needed. 

2 egg whites

2 Tbsp Coconut Flour

2 tsp Psyllium Husk

2 Tbsp water

¼ tsp Apple Cider Vinegar

¼ tsp salt

Preheat your oven to 180 degrees C, and line a baking tray with baking paper.

Add all the ingredients to a bowl and mix well.

Let ingredients stand for 5 minutes for the coconut flour and psyllium to absorb the liquid.

Drop the mixture onto the baking tray and with a spatula shape into rounds approximately 9 cm wide and 1.5 cm high.

 Bake for 18 minutes.

 To serve simply slice in half and pop in the toaster.

Paleo ✓   Refined Sugar Free ✓

Gluten Free ✓ Nut Free ✓

Vegetarian ✓ Soy Free ✓

Low FODMAP ✓ Dairy Free ✓

Egg Free X Raw X  Vegan X

The post Paleo English Muffin appeared first on Food Compass.

Serves 2

Sardines are an incredibly healthy food with very high levels of Omega-3, higher than salmon or tuna. They also are a great natural source of Vitamin D.

This recipe is an easy and tasty way to include them into your diet. It makes a hearty winter breakfast, and you can add whatever vegetables you have on hand. Try adding left-over potatoes, or even a handful of mushrooms.

Fisherman’s Eggs Ingredients

Tin of sardines
4 eggs
2 shallots
2 cloves of garlic
1 tomato
handful of spinach
parsley
hot sauce

Place a dish in the cold oven and preheat both the dish, and the oven to 180 degrees.

Chop the vegetables and parsley.

Remove hot dish from the oven and carefully grease.

Add the shallot, garlic, tomato and parsley to the hot dish. Place back in the oven and bake till the shallots have softened. About 5 minutes.

Drain the sardines and mash with a fork. Add the sardines and spinach to the dish and mix into the shallots and garlic. Carefully crack the eggs over the top of the fish and vegetables.

Return to oven and bake till the egg whites are set. Approx 7 minutes.

Drizzle with hot sauce and enjoy.

Paleo ✓ Refined Sugar Free ✓
Gluten Free ✓ Nut Free ✓
Soy Free ✓ Dairy Free ✓
Low FODMAP ✓ (omit onion & garlic)

Egg Free X Vegan X Raw X Vegetarian X

The post Fisherman’s Eggs Recipe appeared first on Food Compass.

Serves 1

Paleo Porridge Ingredients

1 egg

½ banana

¼ cup ground nuts (you can grind yourself or use almond meal)

2 Tbsp chia seeds

1 Tbsp ground flax seeds

3-4 Tbsp nut or coconut milk

A bullet type blender makes this a cinch to prepare. Blend all ingredients, then transfer to a small saucepan and cook over a medium to low heat till just about to boil. The porridge will thicken as you heat.

If you don’t have a blender simply mash the banana with a fork and add with the beaten egg into the rest of the ingredients.

Paleo ✓   Refined Sugar Free ✓

Raw X Gluten Free ✓

Vegan X Nut Free X

Vegetarian ✓ Soy Free ✓

Low FODMAP ✓ Dairy Free ✓

Egg Free X

View More Paleo Recipes NZ

The post Paleo Porridge Recipe appeared first on Food Compass.

Ingredients

4 Granny Smith Apples
1 Cup Feijoa Pulp
1 Tbsp Water
1 Cup Almond Flour/Almond Meal
½ Cup Tapioca Flour + 1 Tbsp
½ Cup Coconut Flour + 1 Tbsp
¼ Cup Desiccated Coconut + ¼ Cup
2 tsp Baking Powder
½ Cup Coconut Oil – melted
¼ Cup Honey
3 Eggs

Method

Preheat oven to 170 degrees C.
Peel, core and cut the apple into chunks.
Put apple, feijoa pulp and water into a saucepan and cook for 5 minutes until softened. Mash roughly.

In a large bowl add the almond meal, ½ cup tapioca flour, ½ cup coconut flour, ¼ cup desiccated coconut and baking powder and stir till combined, making sure there are no lumps.

Add the oil, honey and eggs and mix well.

Spoon ¾ of the batter into a cake tin and smooth the top. Spoon the fruit over the cake.

Add the extra tapioca flour, coconut flour and desiccated coconut to the remaining batter and combine. Crumble over the top of cake.

Bake for 30 minutes. Enjoy.

Tip: Check cake after 20 minutes in the oven and if the top is getting too browned, cover with foil.

The post Paleo Feijoa & Apple Crumble Cake Recipe appeared first on Food Compass.

Serves 4

Mango Chilli Salsa Ingredients

1 Mango – diced

½ orange Capsicum – diced

Handful of fresh Coriander leaves

½ tsp fresh Ginger – grated

2 red Chillis – finely chopped

Juice of half a Lemon

Prawn Cakes Ingredients

½  a pack of Sea Tangle Kelp Noodles

250g raw Prawns – roughly chopped

½ an Onion – finely chopped

2 cloves Garlic – minced

1 Tbsp – Red Boat Fish Sauce

2 large Eggs – beaten

Prepare the salsa by combining all the ingredients in a bowl. Set aside.

Rinse the kelp noodles and snip noodles a few times with scissors. Combine with the rest of the prawn cake ingredients In a large bowl.

Cook the prawn cakes in a preheated well oiled frypan until golden.

Serve topped with the salsa and with a side of fresh salad greens.

The post Prawn Cakes & Kelp Noodles with Mango Chilli Salsa appeared first on Food Compass.

Serves 3

2 breasts of chicken – cubed
1 cauliflower
approx 3 tbsp coconut cream

Marinade

2 cloves garlic – minced
1 tsp each ground cumin & ground coriander
½ tsp chilli powder (optional)
2 Tbsp each lemon juice & almond butter
1 Tbsp oil

Satay Sauce

2 cloves garlic
1-2 tsp ginger – grated
⅓ cup almond butter
1-2 tbsp coconut aminos
2 tsp sesame oil
2 tsp coconut nectar
¾ cup boiling water
salt & chilli to taste

Soak skewers in hot water.

Combine marinade and massage into cubed chicken & thread onto skewers.

Add sauce ingredients to a blender and process till combined. Transfer to a small pot and heat until the sauce has thickened.

Prepare cauliflower rice by grating the cauliflower and sauteing for about 5 minutes until lightly softened but not mushy. Stir in coconut cream and add salt to taste.

Grill or bbq chicken and serve with rice and sauce.

For more Paleo Recipes NZ

The post Chicken Satay With Coconut Cauliflower Rice appeared first on Food Compass.

1 cup almond flour
¼ cup tapioca flour
1 Tbsp coconut flour
pinch of salt
1 tsp gluten free baking powder
zest of 1 orange
1 Tbsp honey
1 tsp vanilla
1 tsp of orange juice
2 eggs
1 Tbsp coconut oil or butter (melted)

Preheat oven to 180° Celsius. Put the first 6 ingredients (dry ingredients) into a bowl and stir to combine. Add the rest of the ingredients and mix well. Line a muffin tin with 4 cupcake liners and divide mix between them. Bake for 20 mins. Let cool completely before icing them.

For the icing:
3 Tbsp cacao butter
2 Tbsp coconut oil
1 Tbsp cacao powder
1 tsp coconut nectar

Melt all ingredients together and stir to combine. Put in the fridge to cool. Once icing has cooled use a knife to vigorously stir to create a creamy icing texture. Ice cooled cupcakes and enjoy.

Paleo ✓ (use Coconut Oil instead of butter)
Raw X
Vegan X
Vegetarian ✓
Low FODMAP ✓ (use coconut nectar, maple, stevia or brown rice syrup instead of honey)
Refined Sugar Free ✓
Gluten Free ✓
Nut Free X
Soy Free ✓
Dairy Free ✓ (use Coconut Oil instead of butter)
Egg Free X

Nutritional Info (per cupcake)
Calories 363g
Carbs 23g
Fat 29g
Protein 10g
Sugar 7g
Sodium 172mg

The post Jaffa Paleo Cupcakes appeared first on Food Compass.

Not exactly….. Average lifespan figures can be misleading due to high infant mortality. Early humans also didn’t have the benefit of modern medicine or the  ability to deal with trauma, infection, parasites etc. For example even by the 1850s the average American lifespan was still less than 40 years old. This doesn’t mean everyone was grey haired and worn out by age 35.

Studies of ancient skeletons and modern hunter gatherers and foragers give indications that infant mortality was high, but for individuals who survived childhood and made it to 15 years of age they had a good chance of a long life in good health.

http://mappinghistory.uoregon.edu/english/US/US39-01.html

http://www.anth.ucsb.edu/faculty/gurven/papers/GurvenKaplan2007pdr.pdf

Didn’t Paleo man eat different diets depending on where they lived?

A Paleo Diet is not about trying to live like our ancestors. It is looking to our ancestral past to to give us ideas about how our digestive system developed and what foods are best fitted to meet this.

Despite people in different parts of the world having different diets, there were many commonalities. They all ate meat and plant based foods that were available, which is the basis of a modern paleo diet.

Don’t we need carbohydrates to function?

It’s a common misconception that a Paleo Diet is very low in carbohydrates.

It can often be much lower in carbohydrates than the diet you are use to, but given that diabetes is now an epidemic, and often due to the over consumption of sugar and carbs, this is usually a positive change.

Paleo lifestyle followers choose to consume however many carbs they wish from fruit and vegetables, including starchy vegetables like kumara. Most people include potatoes in their diet unless they have an autoimmune issue, and some even choose to include white rice for extra carbohydrate.

But doesn’t meat cause cancer?

It is true that processed meats may increase your risk of colon cancer. Luncheon, ham, frankfurters etc are foods best avoided.

When it comes to unprocessed meats the difference is all in the cooking. Charring meat (or any food for that matter) can cause compounds that have been shown to cause cancer in test animals, so choosing lower heat cooking methods like slow cooking is a better option.

http://www.ncbi.nlm.nih.gov/pubmed/20663065

http://www.ncbi.nlm.nih.gov/pubmed/21540747

But won’t all the saturated fat cause heart disease?

We’ve been told for years to cut down the saturated fat to reduce heart disease, but unfortunately the scientists got it wrong.

The diet heart hypothesis was the work of Ancel Keys who cherry picked his data to prove his hypothesis. The US government ran with the recommendations and the rest of the western world followed.

New studies show that saturated fat in the diet does not increase risk of heart disease and in fact by replacing saturated fat with vegetable oils can actually increase risk of cardiovascular disease.

http://www.bmj.com/content/346/bmj.e8707

http://ajcn.nutrition.org/content/early/2010/01/13/ajcn.2009.27725.abstract

http://authoritynutrition.com/modern-nutrition-policy-lies-bad-science/

But how do I get calcium without dairy?

Turns out dairy isn’t the only source of calcium. Dark green vegetables and seaweed, small fish, meat and bone broths are all good sources of calcium.

But having strong bones takes more than just calcium. A wide range of nutrients is needed, and a diet that enables absorption of these minerals. Phytates in foods like grains and legumes can make absorption of calcium difficult. This could explain why despite high consumption of calcium, rates of osteoporosis are still high.

http://whole9life.com/2012/02/what-about-calcium/

What about fiber?

Taking grains and legumes out of the diet is going to have an effect on fiber consumption but that is not likely to be a problem? Many of the health claims about fiber have turned out to be false.

Insoluble fiber is unable to be digested or absorbed by the body, therefore nutritionally ineffective. All the cereal products that boast of high fiber content only serve to bulk up your stools, fine if you like that sort of thing.

Vegetables and fruit are excellent sources of soluble fiber, they serve to feed the all important gut bacteria. A paleo diet should be high in plant based foods, and therefore contain adequate fiber for your body.

http://www.wjgnet.com/1007-9327/13/4161.pdf

http://chriskresser.com/myths-and-truths-about-fiber

The post 7 Commonly Asked Questions About The Paleo Diet appeared first on Food Compass.