Motivational March: The Primal Rabit

Motivational March: The Primal Rabit
Rachael Ryan
Rachael Ryan

18 Mar 2016

The Primal Rabbit Recipes

The lovely Lyda Bourgsteijn popped into Spin Talk today with some great tips on how to stay healthy and some easy, nutritious recipes!

Crockpot: Honey Mustard Chicken

 Ingredients: - 4 large chicken fillets or 900g chicken thighs - 2 tablespoons coconut oil, melted - 3 tablespoons honey - 1 tablespoon mustard - 1 teaspoon madras curry powder - Himalayan sea salt and pepper

Instructions

1) In a small bowl, mix coconut oil, honey, prepared mustard, and curry powder.

2) Place chicken in the slow cooker.

3) Pour the sauce over the chicken and cook on low for 4 to 5 hours.

4) Salt and pepper to taste.

Beef Taco Mix: - 900g beef mince - 1 leek, diced (white and light green parts only) - 1 green bell pepper, chopped - 4 cloves garlic, minced - 2 tbsp honey (raw & local ideally) - 2 tins of tomatoes - 3 tbsp tomato paste - 2 tbsp liquid aminos - 1 teaspoon chili powder - 1/2 teaspoon chili pepper flakes - 1 tsp turmeric Instructions

 1) Place the ground beef, bell pepper and the leeks in the slow cooker.

 2) In a medium sized bowl, combine the garlic, honey, strained tomatoes, tomato paste, liquid aminos, chili powder, turmeric and chili pepper flakes.

3) Pour the tomato mixture over the meat and vegetables in the slow cooker. Use a wooden spoon to break up the ground beef.

4) Cook on low for 4 to 6 hours, or until meat is cooked through.

5) Adjust salt and pepper to taste.

6) I love to eat this either over a bowl of zoodles (spiralised courgette) or cooked sweet potato

Nutribullet Smoothie ideas Basic:

- Banana (peeled and frozen) - Blueberries - Spinach (2 cups) - Greek plain full fat yogurt (125g) - Water (or coconut water or almond milk) - 30g Oats (optional) - 2 tbsp peanut butter

Mix ideas to add protein without protein powder: - Spirulina - Hemp Seeds + Spinach - Pumpkin seeds + Oats - Quinoa + spinach - Nut butter - Protein powder (for the gym goers. I like Sun Warrior)

Vegetable ideas to add: - Spinach - Kale - Lettuce - Red pepper - Carrot - Celery - Cucumber - Herbs of any sort - Ginger, lemon juice or lime juice always helps with flavour Oven:

 

Egg Muffins: - 6-12 space muffin tin - 6-12 eggs - Bacon (finely chopped) – cooked to crisp or raw - Chopped onion - Chopped red pepper - Chopped herbs - Himalayan salt and pepper - Garlic powder

Instructions:

 1) Lightly grease the muffin tins with some coconut oil or spray. Preheat oven to 180.

2) Whisk up the eggs in a bowl with some salt, pepper and garlic powder. Set aside.

3) Finely chop up the bacon and place into a fresh bowl.

4) Clean down your chopping board or on a separate board, chop up all the veggies and add to the bacon bowl.

5) Place some of the mix into each muffin tin

6) Now grab your egg mix and evenly pour it into each muffin tin on top of the bacon/veggies.

 7) Place in the oven for 15-20 mins.

8) Let cool and store in the fridge I love to place 2 in a zip lock back to snack on.

 

Simple prep ideas: - Cook up some protein in bulk while making dinner. E.g. place some chicken/turkey/salmon fillets on tin foil and whack into the oven. That way, you have protein sorted for the next 3 days. - You can make these into meals very easily – simply grab some tin foil and make it into a little boat shape. Place chicken (or other) in the centre, surround with veg of choice (broccoli for e.g.), top with herbs, lemon juice and drizzle of olive oil. Seal with another piece of tin foil and place in the oven for 20 mins at 180. You could prep 3-4 at a time to have for lunch/dinner during the week. Bulk it up with rice/quinoa/sweet potato.

Breakfast: Chia Seed Pudding (prep night before) - 2 Tbsp chia seeds (ground or whole) - 250ml cup almond milk - ½ tsp vanilla extract - pinch of cinnamon - 1 tbsp crumbled nuts of choice (I love macadamia/cashew) - Berries (optional) Instructions 1) Mix everything in a small tuppaware container (except berries if using) 2) Close the lid and shake it up 3) Add berries 4) Store in fridge overnight 5) Grab and go in the morning (mix will thicken right up)

 Overnight Oats: - ½ cup dry oats - 300ml almond milk (or milk of choice)

 - 100g yogurt (full fat, plain)

 - Cinnamon

- Vanilla extract

- Stevia/xylitol (optional and only a little bit!)

 - Berries (optional)

Instructions

1) Mix everything up in a small tuppaware container.

2) Close and store in the fridge to grab and go overnight. Other option: Nutribullet smoothie (above) Protein Pancakes (for 1) - 2 eggs - 1 banana (ripe) - 1 tbsp oats (optional)

 Instructions

1) Mash the banana with a fork in a bowl

2) Whisk up the two eggs in a cup/separate bowl

3) Mix the two together and let sit for a few minutes

4) Heat a non stick pan with a little bit of coconut oil

5) Pour the mix on (it should be quite thick to hold itself together. If not, you can add some oats to thicken it up)

6) Serve with some nut butter, berries or dollop of yogurt

Top tip: You can make a big batch of pancakes ahead of time and store in fridge/freezer for a quick and easy snack. For this, I use the following recipe:

- 2 cups almond flour

- 1 banana, chunked into small pieces

- 4 eggs

 - 2/3 almond milk –

 1 tsp baking soda

- pinch salt

 - 1 tsp vanilla

- 2 tbsp melted coconut oil

Instructions 1 In a food processor, process banana, eggs, and milk until smooth. 2 Add the remaining ingredients (except coconut oil) and pulse to combine. 3 In a large skillet, melt coconut oil over medium heat. 4 Pour batter into hot skillet to form small pancakes 5 Cook for about 3 – 5 minutes, and flip. 6 Cook the other side about 3 minutes to get an even color. Serves six people.

Energy Balls: There are so many variations of these on the internet but I like to keep it really simple and stick to ingredients that are relatively easy to find.

Ingredients: - 1 cup oats - ½ cup shredded coconut flakes - ¾ cup peanut butter - ½ cup flaxseed - 2 tbsp chia seeds - ½ cup dark chocolate chips (optional) - 2 tbsp honey (or melted coconut oil if you want to omit sugar) Instructions - Stir all the ingredients together in a large bowl - Use your hand to roll the mix into balls (about 15) - Store in an airtight container in fridge or freezer - Serving 2-3 balls.