Tuesday 21 July 2015


These super delicious, fluffy, flourless muffins are wheat free, grain free, sugar free and paleo friendly. 

They are also very guilt free, high in fibre and lower in carbohydrates

Simple Ingredients


Check mixture is fluffy after three minutes

  1. Preheat oven to 180C and line a 12-count muffin pan with non-bleached paper liners. Set aside.
  2. Combine flax seed with baking powder, cinnamon and salt in a large bowl. Whisk to combine fully and set aside.
  3. Add eggs, water, oil and vanilla extract to the jug of your high-powered blender. Blend on high for 30 seconds, until foamy.
  4. Transfer liquid mixture to the bowl with the flaxseed mixture. Stir with a spatula, just until incorporated. The mixture will be very fluffy. Once incorporated, allow to sit for 3 minutes.
  5. Spoon mixture into prepared muffin pan, each cavity should be filled about 90% of the way up. The muffins will expand while baking so don’t fill to the very tops.
  6. Bake muffins for 13-15 minutes, or until a toothpick inserted comes out clean. Remove from the oven and remove muffins from the cavities immediately and place on a cooling rack.
  7. Muffins can be toasted or frozen. Keeps in the fridge for 3-4 days or in the freezer for up to 3 months.

Fluffy and moist straight from the oven

Served warm with Omelette 

The muffins work perfect with nut butter or cream cheese or even pouring cream as a dessert...

Enjoy at anytime of the day!

Thursday 26 March 2015


Home baked pizza is the best! 

With so many paleo variations, grain free and gluten free pizza base recipes online, it all seemed too complicated...

I tried the cauliflower base, which crumbled on me but is good once perfected, although very difficult and timely to prepare. 

So my favorite pizza base choice is the ultimate 'fathead' style crust! 

The great thing with pizza is you can top with any type of cheeses like buffalo mozzerella, swiss, gouda, mild cheddar and even stilton... pepperoni, minced beef, sausages.

Be creative!

Recipe found and perfected from the help of glutenfreeanna.com

(makes a 10-12 inch thin crust pizza)
For crust:
200g grated Mozzarella (fresh is best)
3 tablespoons soft Cream Cheese
1 egg
85g Almond Flour (ground almond)
1/2 teaspoon dried Oregano
1/2 teaspoon dried Basil
1/2 teaspoon Garlic Salt
1/2 teaspoon Wheat Free Baking Powder (for a deeper crust)

Pizza sauce (homemade) I use tomato purée blended with plum tomatoes, seasoning, some garlic and mixed herbs.

Melted Gouda, Cream Cheese, Almond Flour and Egg

Whisk in the Almond Flour until a thick dough

Preheat oven to 200c.  
Microwave or (heat in a saucepan) the mozzarella and cream cheese in a large bowl until soft and pliable, about 30 seconds.  
Then add the egg, almond meal, oregano, garlic salt and basil and blend well with a fork into a dough ball. Press into a circle or square shaped pizza on a greaseproof lined baking sheet sprayed with a thin coating of olive oil, ghee or coconut oil. 
Pierce surface with fork to prevent rising of the crust while baking.
Bake crust in oven for 8-10 minutes, or once slightly golden. Pierce more holes with fork if bubbles form.  Bake another 2-4 minutes if crust has not already browned.  
Do not over bake as it will dry out!
Add your pizza sauce and toppings, pop back in oven for 4-5 more minutes until cheese is melted and bubbly.

 Spread on a (greaseproof lined) pizza tray, not tin foil like pictured, I ran out...

Bake for 10 minutes or until golden

Prepare the Pizza Sauce

Spread sauce evenly

Add mixed cheeses and toppings in layers. I used Gouda and Mild Cheddar today

Remove and serve once Cheese has melted and bubbles

Deep crust style today!

Hope You Enjoy!

Friday 3 October 2014


This easy grain free and gluten free alternative oatmeal is great for first thing on those colder mornings to start the day or your work out. 
Even after exercise, it is packed full of nutrient dense ingredients and proteins to feed the muscles and brain...

This oatmeal is a great alternative for anyone with wheat sensitivity and Celiac disease.

Egg Yolks are the nourishing nucleus of the egg and contain nutrients such as essential fatty acids, vitamins and minerals. Egg yolks are also the rich, flavoursome portion of the egg and are often used in recipes to enhance flavours and bind ingredients.

Egg yolks contain a number of vitamins including B12, B6, A, K, E and folate. Egg yolks are also one of the few foods that naturally contain vitamin D. 

Don't skip on the yolks...

Egg yolks also contain calcium, magnesium, potassium, sodium, selenium and iron. Although the egg white contains some of these, it is in the egg yolks where most of these are found.
Fats are an essential part of any healthy diet, and egg yolks are a good source of polyunsaturated and monounsaturated fats.. 
Egg yolks also contain –omega-3 fatty acids which have a number of benefits including the reduction of blood clots and unhealthy triglycerides.

Coconuts are highly nutritious and rich in fibre, vitamins C, E, B1, B3, B5 and B6 and minerals including iron, selenium, sodium, calcium, magnesium and phosphorous. Also present our medium chain saturated fatty acids (MCFAs). Good for healing and antibacterial properties.
Unlike cow's milk, coconut milk is lactose free so can be used as a milk substitute by those with lactose intolerance. 

Serves Two
100ml (1/4) Can Coconut Milk
Tablespoon Virgin Coconutoil 
Tablespoon Grassfed Butter or Ghee
Two Whole Eggs
Tablespoon Ground Flaxseed 
Sprinkle of nuts and seeds 
Blueberries or home made apple sauce to sweeten 
Season with sea salt, cinnamon and nutmeg

-Melt the butter and coconut oil for 20 seconds in microwave

-Mix in both eggs then slowly add in the coconut milk

-Whisk until all combined

-Add to a medium non stick frying pan, using coconut oil or butter

-Stir slowly until mixture starts to lump and looks like scrambled eggs

-Add the ground flax, chopped nuts and seeds until warmed through, then serve

-Sweeten with blueberries, coconut cream or home made apple sauce by choice

I used pumpkin seeds, pine nuts, walnuts and macadamia today, but any type of seed or nut will work great with this...

As coconut milk is high in fats and calories I often use it at the start of the day, twice a week, rather than later as it is very filling. I like to include my vegetables and meats after lunchtime.

This combined with the eggs and nuts keeps me fueled for most of the day if I need it to, sometimes for 6-8 hours (NSNG adapted)



Thursday 24 July 2014


This simple and easy recipe only takes minutes to create and can be tweaked in a variety of ways. Making a healthy and tasty alternative for anytime of the day! 

I wouldn't normally post a recipe so quickly after the first attempt, but this was really so simple and fast to make. I was surprised how yummy it turned out...

Grain free, gluten free, wheat free and sugar free recipe. 

Paleo, Primal, Keto and NSNG lifestyle friendly.

Makes 4 small round slices


200g almond flour/ground almond
1 tablespoon ground flax seed or coconut flour
1/2 teaspoon baking powder
Pinch salt
1 egg, whisked
Sprinkle seeds/berries (optional)
2 and 1/2 tablespoons ghee (or butter, coconut oil, or olive oil), melted


Grease a mug.
Mix together all the ingredients with a fork in a mixing bowl.
Pour mixture into mug.
Microwave for 90 seconds on high.
Cool for a few minutes.
Pop out of mug gently, brown in oven for a few minutes or in a toaster, then slice.

I used pumpkin seeds with my first attempt and it tasted great served with melted butter and mascarpone cheese.

I will be trying this with blueberries next...


Thursday 1 May 2014


Living a No Sugar No Grain lifestyle since the summer of last year, I have had the chance to experiment with different ingredients to fuel my running. 

These little gems are simple and easy to prepare and can be kept refrigerated until race day. 

Just a few teaspoons of this special blend during a long event or training run, will not only keep you energised and satisfied. it will tap into your fat burning mode and prevent any sugar crash or the need to keep fueling so often. 

I always use fats to fuel my running to start with, then add small amounts of carbohydrates and fruit sugar in the later stages.

Keep in a cool bag with your crew or supplies is ideal, but not essential. Small containers can easily be carried in your back pack with a spoon!

25g (heaped tsp) Grass fed butter (Kerrygold or Yeo Valley)
25g (heaped tsp) Virgin coconut oil
30g (2xtsp) Chia seeds
Half tsp Himalayan sea salt or similar
Half tsp Raw Cacao chocolate
Half tsp Maca powder
30g (2xtsp) Pine nuts
25g (heaped tsp) Chopped nuts
1xtsp Creamed coconut
1xtsp Dessicated coconut
25g (heaped tsp) Tahini
1xtsp MCT oil

This made one 7cm x 7cm container so I repeated the above recipe two more times to make three in total. 

Butter can be removed for plant powered and paleo runners. Just add more coconut oil in place.

Add the coconut oil, salt and butter to a small container, heat for 20 seconds in the microwave or over a just boiled kettle to melt. 

Organic Virgin Coconut oil

Grass fed butter

Chia seeds

Add the chia seeds, maca and raw cacao powder to the mix. 

Stir slowly 

Melted coconut oil and butter with powder added

Creamed coconut

Add the coconut cream, Dessicated coconut and MCT oil. 

Stir slowly.

Tahini-sea same paste 

Add chopped nuts to the blend

Add the Tahini and nuts.

Stir slowly 

Leave to set then pop in the fridge 

If you have not tried many of these ingredients already, it is best to experiment in small amounts with training first, to see how your body feels. 

In most cases runners experience staying in fifth gear and feeling very good throughout, but please, like any new nutrition regime, try in smaller amounts to see how your body responds.


Ultra Luke 

Monday 23 December 2013


I have been adapting to burning on fat as a main fuel source over glycogen since August 2013. Following a NSNG lifestyle. 

Super food breakfast smoothie

I was kindly invited by Aaron Olson from the Paleo Runner podcast to discuss how my nutrition journey has changed, and how I ran a recent 100 mile event completely on high fats and low sugar. 

Check out the episode by using the link below:


Or you can download Paleo Runner on the podcast application

Saturday 21 December 2013


Zucchini (aka courgette) can be used in a variety of dishes and makes a great low carbohydrate, low sugar meal anytime of the day. 

The dark green summer squash is very low calorie, high in potassium, which is a heart friendly electrolyte, so is fantastic for any athlete. Rich in dietary fiber, vitamin A and vitamin B-6, and contains moderate amounts of 

I follow Anna Vocino and this was inspired from her yummy recipe

This cheesy bake was used with full fat soft cheese instead of ricotta, as the one time I needed it for a recipe my store had sold out! So I would imagine ricotta would spread more evenly as the consistency is light and fluffy.

Thinly sliced

1 tbsp butter
1 tbsp olive oil
1-2 shallots chopped
1 red pepper chopped
pinch garlic salt
pinch dried oregano

3-4 zucchinis/corgettes, thinly sliced
125g (1/3 cup) full fat ricotta
300g/8 oz (2 cups) grated colby jack cheese
or mixture of mild cheddar/swiss will do
100ml (1/4 cup) whipping cream
butter to grease the baking dish
Salt & Pepper

Grated cheese (I used half colby half red leciester)

Chopped pepper

Preheat oven to 200c/350f

Heat up the olive oil and butter in a non-stick fry pan on medium-high heat. Add the shallots and cook 3-5 minutes until they start to caramelize and sweat. Add in the chopped red pepper, pinch of garlic salt and oregano. 

Cook a few more minutes until the red peppers are soft. Remove from heat and set aside.

Sweat the shallots and pepper

Grease a 9 x 12 baking dish with butter. Place sliced zucchini, one layer at a time, spreading them apart fairly evenly. Salt and Pepper each new layer of zucchini. On the first layer of zucchini, spread out the ricotta cheese. On the second layer, sprinkle a handful of the grated cheese. On the third layer, evenly pour the whipping cream, and on the fourth layer spread out the shallot and pepper mixture. Top with remainder of grated cheese.

Cover with baking foil and bake for 15 minutes then remove the foil and bake for a further 15-20 minutes, or until the top is slight browned and bubbly.

season each layer of zucchini

Start to layer

Extra thick cream but should be whipping cream

Difficulty spreading the extra thick cream

I forgot to smooth on the cream before the peppers, so wetting a spoon between spreading really helped create a smooth topping. 

Use whipping cream, it is easier as you can pour over like the original recipe.

Final layer of remaining cheese

Serving the zucchini bake hot with salad or even served cold makes a very tasty dish anytime of the day!

Tasty left overs served cold with salad