Savoury Spinach And Feta Muffins – gluten-free, grain-free, low carb and primal

So tonight hubby whipped me up a quick and easy primal dinner of spinach, tomato and feta omelette in the ever trusty Breville omelette maker. I always try to have a block of frozen spinach on hand to add some green in an emergency however, a whole block of spinach two omelettes do not need!

Hmmm, what am I going to do with all this surplus spinach? I know, Savoury Muffins!

These muffins use coconut flour as the base, which I greatly favour over almond flour as it gives a better and more realistic consistency. You could easily leave out the feta or replace it with cherry tomatoes to make a paleo version.


. 4 eggs
. 1/4 cup olive oil
. 1/4 cup water
. 1/2 tspn garlic powder
. 1/2 tspn dried thyme
. Cracked pepper
. 1/3 cup coconut flour
. 1/2 tspn baking powder
. 3 – 4 tbspn frozen spinach, defrosted in microwave according to instructions
. 100 g goats feta, crumbled


1. Preheat oven to 200 dc and line a muffin tray with 8 paper cases
2. Whisk first 8 ingredients together until a smooth batter is formed
3. Add in spinach and feta and stir gently to combine
4. Spoon into muffin cases and bake for 15 – 18 min until just brown on top and when a skewer inserted comes out clean

These were actually excellent. I’m really looking forward to having these for a quick and easy brekkie tomorrow. I’m super, super pleased with them, yay, a gluten free success!



True Blue Aussie ‘Salad Sandwich’ Wraps



It’s official. I am addicted to lettuce wraps! I cannot describe just how tasty this particular ‘sandwich wrap’ was. I’ve been harking back to days of yore when I used to order sandwiches at the milk bar and remembering the classic, quintessential Aussie Salad Sandwich. Packed full of delicious veggies and the key ingredient – beetroot, it really is quite a healthy treat, minus the bread of course…. So here is my gluten-free, primal version. Simply omit the cheese to make it full paleo!

INGREDIENTS (enough to make one enormous wrap)

. 2 – 3 large Cos lettuce leaves
. 2 slices ham
. 4 slices of tomato
. 4 slices cucumber
. 1/2 carrot, grated
. 2 tbspn grated cheese
. 1/4 avocado, sliced
. diced beetroot
. salt and pepper


1. Place 1 – 2 Cos lettuce leaves onto sheet of alfoil
2. Layer with ham, grated cheese and carrot, sliced tomato, sliced cucumber, avocado and beetroot, season with salt and pepper
3. Top with remaining Cos lettuce leaf
4. Roll up, cut into two and enjoy!

These gluten-free wraps will help me stay in my skinny jeans for sure, lol!

For some other lettuce wrap ideas have a look here and here.

Cauliflower Pizza Supreme

Mmm, mmm, MM, MMMMMM, MMM! Cauliflower Pizza Crust Rules! It’s winter here in Oz and we have an abundance of fresh, beautiful cauliflower. l’ve a couple in the fridge and tonight I had been thinking of whipping up a yummy round of Cauliflower Fried Rice, but it was cold and I just felt like something a bit more ‘comforting’. So Cauliflower Pizza Supreme it was and folks, let me tell you, it didn’t let me down!


. 1 medium – large head of cauliflower, washed and cut into florets
. 2 eggs
. 1/3 cup cheddar cheese, grated
. 1/4 cup parmesan cheese, grated
. 1 tbspn coconut flour
. 1 tspn Mixed Italian Herbs (heaped)
. 1 tspn garlic powder
. Large pinch of salt and pepper to taste
. Pizza toppings of your choice


1. Place cauliflower florets into food processor and pulse for 30 secs or until cauliflower is chopped up finely to the size of a rice particle
2. Place ‘riced cauliflower’ into a microwave dish and microwave 4 -5 min until tender
3. Turn cauliflower onto clean tea towel and cool for a few minutes
4. Squeeze out as much moisture as you can from the cauliflower in the tea towel
5. Put well-drained cauliflower into bowl with remaining ingredients and mix well
6. Turn out into a 30 cm in diameter pizza tray lined with baking paper
7. With wet fingers spread ‘pizza dough’ to edge of tray, making a crust of about 1/2 cm thick
8. Bake in a pre-heated oven at 220 dc for 12-15 min until the top becomes golden
9. Once golden, top with your pizza toppings of choice and return for another 10 or so minutes until cooked to your liking. We used tomato paste, bacon, ham, tomato, capsicum, onion and olives. Yummy.

I’ve just finished eating this pizza – hubby and I devoured the lot – and can I just say I really, really enjoyed it. Hubby didn’t like it quite as much as our meatza, but I think I might have actually preferred it to the meatier version. Let’s be straight – it’s not your run of the mill, oily yet oddly satisfying pizza from Dominos or Pizza Hut – it’s not as crispy and kinda floppy, but it really does pack a ‘pizza flavour’ punch. Not to mention the fact that you are upping the ante seriously on your veggie intake – hubby and I would have had 1/2 a head of cauliflower each tonight – that’s gotta be better than a regular white flour pizza dough!

Yes, it’s a definite keeper in my repertoire but I must admit I will not be making it again on a week night. The ‘faff’ factor was very high – I think all in all it probably took around an hour to make. It’s definitely a recipe to be tackled on the weekend, a nice sav blanc in hand to enjoy!

Bon Appetite 🙂




Uh-mazing Paleo Date and Coconut Muffins, Really!


These muffins I can honestly say are the absolute BEST paleo muffins I have ever made. I usually don’t even bother with paleo baking as the result is often too much of a let down. Ordinarily I find the use of almond flour or coconut flour, whilst tasty, is just too strange in texture for my tastes. But today I decided to go ahead and make some muffins anyway as I was looking for a fun activity to do with the kids I’m so, so glad I did. Not only are they tasty but because the batter is whizzed up in the food processor the kids had a great time making them.

This muffin is primarily made with coconut flour, ground up dried dates, banana and eggs. It is completely gluten, grain, sugar and lactose free. It really couldn’t get any better in the paleo stakes. I think it is the ground up dates that give it the fantastic texture – it was almost like eating a tasty wholemeal muffin.

I got the recipe ( click here) from fellow blogger -Tania’s Pantry, and I must say, I am so, so grateful. Thank you Tania! I will be making these little beauties again and again and again.

Oh My, Curried Egg and Ham Lettuce Wraps



With the weather drab and dreary I was looking for a tasty pick me up to get me through the day. I love curried egg and lettuce sandwiches and these gluten free paleo wraps really hit the spot. They are incredibly easy to make and because the eggs were still warm they lent a bit of comfort to an otherwise chilly day. Hubby even thought they were the best wraps I’ve made so far, even better than my Best Ever Gluten-Free Sandwich Wraps. I tend to agree with him, mmmm, yum yum!

INGREDIENTS (makes two wraps)

. 2 large (or 4 medium) cos lettuce leaves
. 4 thin slices ham
. 2 hard boiled eggs, chopped
. 1 tbspn mayonnaise (I used a heaped tablespoon as I’m addicted to mayo :))
. 1/2 tspn curry powder
. Salt and pepper, to taste


. Carefully mix egg, mayonnaise, curry powder and salt and pepper together
. Arrange lettuce on sheet of alfoil
. Top with ham and egg mixture, wrap tightly and cut in half
. Devour!

Savoury Zucchini and Carrot Slice – primal, grain and gluten free

Aren’t little children funny. My two year old is going through a phase where she will eat raw capsicum sticks, sauerkraut and sautéed mushrooms but not a whole lot else in the veggie department. I know, strange tastes, right? So I’m trying my hand at ‘hiding’ some veg in my cooking in the interests of adding a bit of variety.

All Aussie kids I’m sure were raised on zucchini slice. This is my primal version with added veggies and without the cup of flour! It’s very similar to a yummy crustless quiche.

This makes a great lunch or light dinner with side salad and is great cold in the lunchbox. Some bacon in it would be delicious – alas we ate it all for brekkie 😦 nevermind, the veggie version is great too.



. 2 medium carrots, shredded
. 2 medium zucchini, shredded and squeezed in paper towel to remove excess moisture
. 1 small onion, finely diced
. 1 tspn garlic powder
. 1 cup sour cream
. 6 eggs
. 1/3 cup grated cheddar cheese


1. Line a 20 cm square baking dish with baking paper.
2. Spoon grated mixture into dish.
3. Whisk together garlic powder, sour cream, eggs and season with salt and pepper and pour over vegetables.
4. Scatter over grated cheese and place in a pre-heated oven at 170 dc for 40 min or until set.


A Simple Paleo Citrus Lime And Orange Cake

I have really surprised myself. Somehow, I’ve managed to come up with a paleo baked recipe that I actually like! Knowing I had friends dropping around but too lazy to go to the shops I raided the pantry and fridge to see what I could find. With one old orange and one lime fresh from the neighbours tree here is what i came up with it.


. 1/2 cup coconut flour
. 1/2 tspn baking powder
. 1/2 sea salt
. 6 eggs
. 3 tbspn honey
. 3 tbspn maple syrup
. Juice of 1 medium orange
. Juice and zest of 1 lime
. 1/4 cup coconut oil
. 1 tspn vanilla


1. Sift first three ingredients in a bowl
2. In separate bowl whisk together remaining ingredients
3. Combine wet and dry ingredients and when a smooth batter is formed pour into 20 x 20 cm square greased baking tray
4. Bake for 30 – 35min at 180 degrees.

I was a little naughty with this cake and decided to glaze it with some lime flavoured icing (definately NOT paleo approved but a treat nonetheless) as I was serving it up to some non-Paleo friends and wanted something that was at least gluten free for myself. I’m sure this would be lovely on its own served up with a little naturally-sweetened whipped coconut cream.