Healthy Paleo Peppermint Slice

Healthy snacks can be difficult to determine. This is owed largely to product branding and marketing, with often misleading labels for "health bars", "fat free" this, and "sugar free" that. Sometimes it's easy to workout. All the lolly brands that are "99% fat free" - most people still realise chomping down on a bag of lollies for an afternoon treat isn't exactly good for you. But what about when the lines are more blurred? Be cautious of "healthy snacks" and always check the label for nutritional values.

Our advice - freshly prepared is always going to be better for you than pre-packaged.

We all enjoy a sweet treat now and then. Here's a great one that reader Bridget has recommended!

A couple of weeks ago we talked about Eating Paleo: A Prehistoric Diet for the Modern Day. Here is an awesome paleo recipe for Peppermint Slice from Samantha Gowing. So easy to make, so delicious, and healthy!

Ingredients:

• ¾ cup currants
• ¾ cup dried apricots
• ¾ cup hazelnuts
• ¾ cup Brazil nuts
• ¾ cup sunflower seeds – activated if possible
• ¾ cup cacao
• ¾ cup shredded coconut
• 2 teaspoons vanilla
• 3 drops peppermint oil (food grade)
• 2 teaspoons agave syrup
• ¾ cup coconut oil, melted – plus a little extra for greasing
• 2 tablespoons goji berries for topping
• Extra coconut for topping

Instructions

1. Line a rectangular or square cake tin with baking paper. Brush with coconut oil
2. In a food processor, blitz currants, apricots nut and seeds until they resemble coarse breadcrumbs
3. Add cacao, ½ cup shredded coconut, vanilla, peppermint and agave
4. Fold through melted coconut oil
5. Press into the lined tin, scatter extra shredded coconut and goji berries on top
6. Refrigerate for at least 4 hours to allow to set
7. Turn out onto a board when hard and cut into squares
8. Keep chilled and use within 5 days

If you give it a go - let us know your thoughts and post us a picture below!

Why You Need To Be Eating Kale

First there was spinach. Then came broccoli. Now, say hello to your new best food-friend...Kale!

We all know if it's leafy and it's green, it's guaranteed good! But kale may just be the best thing since Popeye first came on to our screens smashing down cans of spinach-y good stuff. 

What kale is currently lacking by way of cartoon endorsement, it more than makes up for in nutritious goodness. If you're not on the kale band wagon yet, here are our top five reasons why you should be!

1) Kale is rich in powerful antioxidant Vitamin K. Vitamin K has been linked to reducing risk of cancer according to scientific studies. 

2) Kale is full of fibre and sulphur, which makes it great for detoxifying your body and improving your liver health.

3) Kale is rich in Vitamin A and Vitamin C. These vitamins are important for your vision, healthy skin, immune system function, hydration and metabolism. 

4) Kale contains omega-3 fatty oils (good fats) which protect against asthma, arthritis and autoimmune disorders. 

5) Kale is low in calories and has zero fat!

By this stage we know what you're thinking: wow, sounds great, but what do I do with it?!!?

Don't worry, we have you covered! Head over to Daily Bites for 52 Ways To Eat Kale for some great recipe ideas to get you started! Here is one of our favourites for you to have a go at:

This Recipe for Roasted Salmon with Kale Tahini and Cranberries from Cara's Cravings is PACKED with goodness, is easy and quick to make, and tastes absolutely delicious!

Ingredients:

2 6oz filets of salmon, preferably wild Alaskan sockeye

1-2 teaspoons lemon zest

salt & freshly ground pepper

2 tablespoons (20gm) dried cranberries

1/3 cup thinly sliced red onion

1/2 lb chopped kale

1 tablespoon tahini

1/2 tablespoon lemon juice

2 tablespoons water

freshly ground pepper

Directions:

Preheat oven to 375ºF.

Place salmon on a foil-lined baking sheet. (If the salmon has its skin on, you will not need to grease the foil, and you can easily slide a spatula between the meat and skin when the salmon is done cooking, leaving the skin behind. If the skin has already been removed, spray the foil with nonstick cooking spray.

Sprinkle salmon with lemon zest, salt and pepper. Bake in preheated oven for 10 minutes, or until just opaque in the center.

Meanwhile, place cranberries in a small bowl and cover with hot water. Heat a large nonstick skillet over medium heat. Add onions with a splash of water, and cook until softened, about 5 minutes. Add the kale (a few handfuls at a time if it doesn't all fit) and cook, turning with tongs, for about 10 minutes, or until all the kale is wilted. Season with a pinch of salt. Stir together tahini, lemon juice and water, and add freshly ground pepper to taste. Pour the tahini sauce over the kale. Drain the cranberries and add to the pan. Stir until everything is coated and heated through.

Plate the salmon with the warm kale, and serve immediately.

Do you cook with kale? Share your favourite recipes with us below!

Healthy Dinner Ideas: Marjoram & Tomato Chicken Skewers

So earlier in the week we discussed the Paleo Diet in our article Eating Paleo: A Prehistoric Diet for the Modern Day. Keeping with that theme, we want to share with you a great easy, healthy paleo recipe. This recipe is great for whipping up nice and quick tonight before heading out.

The recipe is Marjoram & Tomato Chicken Skewers from Eat Drink Paleo.

Ingredients

• 1 tbsp dried marjoram (or freshly chopped)
• 1 tbsp tomato paste
• 1 garlic clove, finely chopped
• 1 tsp sea salt
• 2/3 tsp ground black pepper
• 3 tbsp virgin olive oil
• 8 chicken tenderloins + bamboo skewers
• ghee for cooking (coconut oil or duck fat can be used instead)
• 4 cups rocket or other green leaf salad + lemon and olive oil
• 2 cups broccoli
• 1 tsp butter or olive oil

Instructions

1. 0-10 mins: Combine dried marjoram with chopped garlic, tomato paste, olive oil, salt and pepper and rub over chicken tenderloins skewered on bamboo sticks. The sticks are optional, you can simply marinate chicken strips. Set aside for for a few minutes. Place a saucepan of water to boil.
2. 10-20 mins: Heat a little ghee or coconut oil in a large frying or grill pan. Cook chicken skewers or strips for 3-4 minutes on each side. At the same, cook broccoli in boiling water for 2-3 minutes and mix rocket salad leaves with lemon juice and extra-virgin olive oil. Toss cooked broccoli with some butter or ghee and a little sea salt.

Preparation time: 10 minutes

Cooking time: 10 minutes

Number of servings: 2

Enjoy! If you like this recipe, there are many more on the website and you can also order the Eat Drink Paleo Cookbook! 

Got a favourite Paleo recipe? Share it with us below!

Eating Paleo: A Prehistoric Diet for the Modern Day

Evolution of Modern Man

So unless you've been living in a cave, you've probably heard of the Paleo Diet. Actually scrap that, if you have been living in a cave, chances are you live by the paleo diet. Also referred to as the Caveman Diet or the Hunter-Gatherer Diet, paleo takes the modern food-eater back 2.5 million years to the diet of our long gone ancestors.

With slogans like "so easy a caveman can do it", Paleo focuses on bringing nutrition back down to the basics. The diet is centred around lean proteins, fruits, vegetables, roots and nuts and excludes grains, legumes, dairy products, potatoes, refined salt, refined sugar and processed oils. 

The major scientific premise underlying the paleo diet is the argument that human genetics have changed very little in the last 2.5 million years, meaning that we are adapted to eat the diet of our caveman ancestors.

For people new to the Paleo Diet, it can seem confusing. As a general rule, always think back to "shopping the perimeter". Essentially, when you're at the supermarket, concentrate on filling your basket with fresh produce and avoiding the processed foods found down the aisles. Of course, it is a little more complex than that.

Generally speaking, the Paleo Diet promotes a healthy diet focussing on fresh produce. As far as "diets" go, Paleo is great because it doesn't involve cutting out essential food groups like other fad diets. It promotes balanced, healthy, fresh, organic and local.

There is a wealth of information out there for you if you are considering starting the Paleo Diet. We really like the information available at Ultimate Paleo Guide. They offer a very comprehensive overview of the "rules" of the diet, its benefits, and some great eating plans. If you want something a little easier to digest, try out this CrossFit Paleo Diet For Dummies guide, which illustrates the diet in an easy to understand way.

Not ready to lunge straight into a hardcore diet yet? Changing eating habits overnight can a) seem daunting and b) lead to failure. Why not read the material on the Paleo Diet and consider it when doing your weekly food shopping? Avoid highly processed foods, aim for fresh, local produce and lean proteins.

Do you follow the Paleo Diet? Have any great Paleo recipes? We would love to hear your thoughts, leave us a comment on this post and share your views on this diet!