GRAIN FREE OATMEAL

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.

-www.egginfo.co.uk

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. 

 

INGREDIENTS:

Serves Two

100ml (1/4) Can Coconut Milk

Tablespoon Virgin Coconutoil 

Tablespoon Grassfed Butter or Ghee

(Melted)

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

METHOD:

-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)

Enjoy!

 

EASY GRAIN FREE BREAD

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

Ingredients:

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

Method:

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...

Enjoy!

ENERGY RACING FUEL: NSNG

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!

INGREDIENTS:

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.

METHOD:

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.

 

Enjoy

Ultra Luke 

PALEO RUNNER INTERVIEW

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:

http://www.paleorunner.org/2013/12/ultra-running-luke-ashton.html?m=1

Or you can download Paleo Runner on the podcast application

ZUCCHINI CHEESE BAKE

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

INGREDIENTS:

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

Enjoy!

CREAM CHEESE COCONUT PANCAKES

Gluten free - Grain Free - Pancakes that can be slightly sweetened with Stevia or like I did just add berries and cream to taste. 

I like my pancakes to look and taste just like a pancake. Going NSNG I have not really missed pancakes, but these were a very similar consistency to an American pancake but without the bad refined sugary carbs and grains. 

I found them quite savory but with a little melted butter, cream and berries they tasted rather good! 

INGREDIENTS:

120g/4.3oz Mascarpone Cheese 

1 level tbsp Coconut flour

2 Eggs (2x yolk 1x white)

1 tbsp Walnut Oil

1 tsp Cinnamon/Nutmeg 

1 tsp Stevia Sweetener (optional)

Pinch Salt 

Serves approx 4 small size pancakes

METHOD:

Warm the cheese in the microwave for 30 seconds, or until creamy and soft. 

Whisk the eggs with the walnut oil and add the mixed spices and salt. Add the eggs to the flour and whisk. Then add the cheese. Stir, then whisk until a batter is formed. 

Heat a frying pan with coconut oil or butter. Pour in batter to make a small 10cm/4inch diameter pancake. 

Heat on medium until edges become dry and slightly golden, then flip over. 

Serve on a heated plate with melted butter, cream and berries. 

Enjoy!

UltraLuke

CAULIFLOWER MASH WITH PORTOBELLO MUSHROOMS

Cauliflower is part of the cabbage family and is one great vegetable that should be included in your diet. Low in carbohydrates but full of dietary fibre, folate and vitamin C. Cauliflower can be eaten raw, steamed, fried as a rice dish, mashed and even makes a great gluten free, grain free pizza base! 

INGREDIENTS:

4 Portobello mushrooms

1 Large cauliflower head

50g grass fed butter (Yeo Valley or Kerrygold)

Tablespoon double cream

Grated cheese

Extra Virgin Olive Oil

Salt and Pepper

METHOD:

Chop the cauliflower into small chunks and steam or boil until soft and cooked through, approx 20 minutes.

Place the portobello mushrooms on a baking tray and place in the oven on a medium heat for 20 minutes until cooked. Top with the grated cheese. We used manchego, but parmesan, cheddar, swiss and even goats cheese works fantastic with mushrooms. Place under a medium heated grill until melted.

Add the cauliflower to a mixing bowl, with the butter, cream and seasoning. Mash until soft and creamy texture and serve. 

Place the mushrooms on top of the mash and drizzle with olive oil. Serve with broccoli or leafy greens on the side.

Follow ashton378 and Nigeria Lawson's Kitchen for more recipe ideas

Enjoy!

UltraLuke