Paleo Banana Blueberries Muffins

I must admit I have cut down on baking cakes drastically ever since I try to eat “clean”, but for me, a cake and a cup of coffee is a nice way for me to steal a moment to relax in the midst of a busy day. When I tell my sons that this is Paleo Muffins, they are just as spetical as me.  But to my surprise they are really soft, moist and nice.  The first time when I made this, I uses 100g of honey, which I find it way too sweet for my liking, and it also didn’t rise.  So today, I use rice malt syrup instead of honey and I also letting the batter rest for about 20 mins before baking to give the bi-carbonate some time to do its magic.  Thanks Maura for the recipe!

Preparation time: 10 min

Cooking time: 18 min

Yield: 12 Muffins

145g over ripe bananas (without skin), mash

80g honey ( I use rice malt syrup 100g)

2 teaspoon vanilla extract

2 eggs

60g coconut / olive oil

100g semi sweet dark chocolate chip

100g blueberries

Additional chocolate chip for sprinkling, if desired
(B) mix well in a bowl

240 g blanched almond flour

20g coconut flour

1 teaspoon bi-carbonate soda – sifted

1/4 teaspoon salt


Lined the Muffins tray with muffin liners

In a large mixing bowl, add in the mashed banana, olive oil, honey, vanilla extract and mix well

Add in the eggs, oil and mix well

Add in (B) and fold in with a spatula and mix till just combine

Leave on table top to let if rest for 15 – 20 mins

Preheat oven to 175°C

Add in the Chocolate chip and blueberries and mix well

Spoon the batter into the muffin tin and sprinkle additional Chocolate chip, if desired 

Bake for 18 min or until a toothpick inserted in the centre comes out clean

Let the muffin cool for 5 min in the pan and then turn out onto wire rack to cook completely 
Place in an airtight container and store in the fridge for up to 5 days

Spinach And Ricotta Cannelloni

Eldest son: “Mum, what’s this.” 

Me: “I don’t know…… I think is tube pasta…..”😂😂😂

Sometime last year, when we were having buffet at Crown Perth, my youngest son pointed at his plate and ask me can I make this at home. I happen to come across this instant Cannelloni, and follow the cooking instructions that is behind the box, and both of the boys says is very yummy. I don’t mind making this for them again as it was stuff with spinach, lots of lots of spinach! 😉😉

1 box (about 16 pieces) Instant dry Cannelloni

2 tablespoon oil

600g canned tomatoes puréed

2 teaspoon basil

1/8 teaspoon each of salt and pepper

250g spinach

250g ricotta

2 egg yolks 

2 clove garlic, crushed

30g grated cheese

1/8 teaspoon nutmeg 

1/8 teaspoon salt


Combine all the ingredients (A) in a large mixing bowl and mix well, set aside

Heat oil in saucepan, add in tomato puréed, basil, salt and pepper and bring to a boil, removed from heat.

Pour half of the tomato mixture into a large baking dish.
Fill the dry cannelloni with the mixture (A) and arrange it onto the baking dish

Pour the remaining tomato purée on top the cannelloni

Sprinkle the cheese on top

Bake at pre heated oven at 200°C for 30-35 min or till cannelloni is cooked.

Zucchini Noodles Bolognese (Paleo Diet) – Gluten Free, Grain Free, Dairy Free 

Been seeing a lot of Zucchini noodles recipe on the internet for quite sometime, today I decided to give this a try as I would like to increase vegetables intake in my children’s diet. I would say this is pretty much a Paleo diet – is gluten free, dairy free and grain free.  Whenever I make spaghetti for my family, I usually use bottled sauce, as they are cheap and convenient, so this is my first time making bolognese sauce from scratch.  And the verdict from my children – Yummy! 

Serves: 4-5

Ingredients for the Bolognese Sauce:
1 Tablespoon coconut oil / olive oil

1 large onions, chopped

4 garlic cloves, minced (or 1-2 Tbsp minced garlic)

500g lean beef mince (or mince of your choice)

1 Tablespoon dried rosemary

2 Tablespoon dried oregano

50g carrot, grated or finely diced

100g celery, finely diced

300g (about 1) zucchini, grated

1 kg large roma tomatoes, chopped

100g tomato paste

100g cup mushrooms, sliced

sea salt and pepper to taste

Ingredients for the Zucchini Noodles:

3 large Zucchini 

1/4 teaspoon salt

Direction for the bolognese sauce:

1. In a large pan cook onion and garlic in olive oil for a few minutes until they start to soften, but not yet brown.

2. Add the mince beef and herbs and cook until just starting to brown. 

3. Add the carrot, celery, Zucchini, tomatoes and tomato paste. Mix well and bring to a boil.  Reduce heat and let it simmer to allow the sauce to thicken until desired consistency.

4. Add in mushroom, salt and pepper to taste. Remove and set aside.

Direction for the zucchini Noodles:

1. Wash and clean the Zucchini, cut the the top and boot, end of the Zucchini 

2. Use a peeler and shred into long stripes. Discard the core

3. Put the shredded Zucchini onto a colander, add in the salt and mix well, leave it to drip dry

4. Heat wok, add in the Zucchini and fry for a few min, do not over cook.

5. Dish up and leave on a colander to remove excess water

Cauliflower Rice

Cauliflower Rice is a rice substitution that is very easy to make, it is low in carb, low in calorie, gluten free, paleo and diabetic friendly. It is also very very delicious. It can be eaten as a side alone or as a base for dishes like stir-fry, curries or use it for fried rice! If you are watching your diet, or thinking to cut down on rice, why don’t give this recipe a try.


1 large head cauliflower, separated into florets

2 tablespoons olive oil

Optional ingredient

Sea salt to taste

2 tablespoons fresh parsley leaves, finely chopped

Juice of 1/2 lemon


Pre heat oven at 200°C

Line a large baking tray with baking paper

Cut the cauliflower into smaller florets, wash and drain well

Put the cauliflower into a food processor and pulse until the mixture resembles like rice 

Place the cauliflower onto the baking tray, sprinkle the olive oil and mix well

 spread out evenly 

Bake for 6 mins, remove and give a stir, spread out evenly again

Bake for another 6-8 min, until the cauliflower is dry but not brown

Remove from the oven.

Spoon the cauliflower into a large serving bowl, garnish with the parsley, sprinkle with the lemon juice and season to taste with salt. 

Serve warm.

Red Juice And Green Juice For Life

During the cooking demonstration that was organize by the CrossFit Box, my coach demonstrated 3 yummy and healthy juices that he has been taking for awhile.  I am not a fan of fruits and vegetables, having to eat them can be a pain for me, and for years, I know I definitely not getting enough fruits and vegetables that my body needed, so I decided to give this a try and incorporated into my diet.  The red Juice is a morning Juice, which to be taken first thing in the morning, and the Green Juice is to be taken at night.  I’m sure with all these juices, I definitely getting the recommended daily requirement that is needed to be healthy. 

You will need:
7 jars

Blender or NutriBullet
Ingredients for the Red Juice:

1 litre coconut water 

150g beetroot 

100g red capsicum 

10g Ginger

30g Coriander

100g Cucumber 

100g Carrot

170g Passion fruit pulp

120g Raspberries

120g Blueberries

Juice of 1 green lime


Put all the ingredients into the blender and blend till smooth

Pour into the jar and put in the fridge
Take 1 jar and drink it first thing in the morning 
You will need:

7 jars

Blender or NutriBullet
Ingredients for the Green Juice:

1 litre coconut water 

1 Granny Smith Green Apple

1 banana

1 kiwi

10g Ginger

30g Coriander

100g Cucumber 

50g Baby spinach

80g Kale

Juice of 1 green lime


Put all the ingredients into the blender and blend till smooth

Pour into the jar and keep in the fridge 

Take 1 jar and drink every night  

Spicy Korean Chicken with Cucumber Salad


500g Boneless Chicken thigh

1 toasted tablespoon sesame seeds
To serve

Cooked Brown rice

butter lettuce leaves

Spring onions, thinly sliced
For The Salad:

250g Lebanese cucumber, thinly sliced

1 long red chilli, deseeded, cut into thinly strips

1 spring onion, thinly sliced

15g coriander leaves, roughly chopped
Salad Dressing: (mix well till sugar dissolve)

1 tablespoon apple cider vinegar / rice wine vinegar

1 teaspoon caster sugar


50g spring onions, roughly chopped

20 garlic, roughly chopped

2 tablespoon soy sauce

80g Korean hot pepper paste (Gochujang – available at Asian supermarket )

25g brown sugar

25g honey

1 tablespoon sesame oil

1 tablespoon apple cider vinegar / rice wine vinegar


1. Cut the chicken thigh into large chunk

2. Put all the marinade ingredients in a food processor and blend until a paste is form. 

3. Reserve 50g of the marinade (to serve). Pour the remaining marinade on the chicken and mix well. Marinate in the refrigerate for 30 mins or overnight

4. Place the salad ingredients in a medium size bowl. 

5. Drizzle the salad dressing over salad and toss to coat, set aside

6. Heat oil in a non stick pan over medium heat and cook the chicken till cooked chicken and brown.
7. Serve chicken with cucumber salad, brown rice, lettuce and reserved marinade. Sprinkle chicken with sesame seeds and extra spring onion, if desired

Gong Bo Chicken 宫宝鸡 (Chicken With Dried Chili And Cashews) – Stove Method


500g chicken thigh / breast filets, cubed

1/8 teaspoon Salt

1 teaspoon Chinese cooking wine / shaoxing wine

20g ginger 

6 cloves garlic

7g dried chili (or to taste), soak in hot water till soft then squeeze dry, remove the seeds and roughly chopped 

2 tablespoon oil


2 tablespoon sugar
1/2 teaspoon vinegar (I use apple cider)
3 tablespoon light soy sauce
1 tablespoon Chinese black vinegar

1/8 teaspoon Pepper or to taste 


2 tablespoon water

1 tablespoon tapioca flour


100g roasted cashews 
30g spring onion, chopped


1. Marinate chicken with salt and Chinese cooking wine for 30mins

2. Heat wok with 1 tablespoon oil, add in ginger, garlic and chili and fry till fragrant Add chicken and cook till chicken is cook

3. Add in gravy ingredient and bring to a boil, reduced heat to low, cover and simmer for 10 min or till chicken is tender (about 8-10mins)

4. Add in the tapioca flour mixture and mix well, turn off the heat, add in nuts and spring onion, stir and mix well.

5. Serve with steamed rice.