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