Ever thought you weren’t fit enough to start Crossfit?

NOW2

Whose guilty of this? ME!!! But I’m happy to say I didn’t let this hold me back for too long.
Quick story (which is hard for me). I have a very good friend who started crossfit about 4 years ago and she asked me to come and to try it out hundreds of times. I was happy plodding away on the treadmill and was put off thinking it was all about weight lifting and flipping tyres and I wasn’t fit enough to start.
Fast forward 4 years and my dear friend became a coach and a very talented crossfit athlete then packed up and moved to the UK.
When I decided I needed to turn my training on it’s head and needed strength and variety to be a better runner I swallowed my ego and signed up to the beginners course at CCW. Best. Decision. Ever!!

Things I learnt:

  • Crossfit is for every fitness level out there. The coaches help you scale the exercises to challenge you but to fit you and any injuries you may be managing.
  • You find your strengths and weaknesses. There will be things you really struggle with and things you excel at. I can’t do pull ups or toes to bar and always need to take the scaled option in workouts. But I’m usually not the only one scaling these movements (and I really wouldn’t care if I was). However being an ex rower I’m very comfortable on an erg (a rowing machine) and usually do OK in workouts that include rowing. You WIlL find things you find easier than others and things you really need to work on.
  • Crossfit has showed me holes I had in running I didn’t know I had and helps me work on them. I used to try mix up the speed on the treadmill between 9 – 13km an hour but get me outside for a run and this girl would plod along at my comfortable 5.45 – 6min km pace for hours…no faster, no slower…plod plod plod. But we frequently have 400m, 200m and/or 100m sprints (sprints Laura, sprints) and they are haaaard because I’m pushing myself out of my comfy plod plod plod pace. But these will only help come marathon day and fudge you get good bang for you buck time wise.
  • There are plenty of yummy mummies at crossfit. And these ladies are fit and so much fun!! There are all ages pushing themselves out of their comfort zone – some are running circles around people half their age and some are just starting back into exercise after having kiddies.But all are giving it their best and are total inspirations.
  • You start for the workout and stay for the friends. You will meet so many inspirational and fun people. I have met so many like minded people that have become great friends. People who like food, coffee, getting sweaty, experimenting in the kitchen, travelling and having a laugh and who will support you through the last reps of the worst workout. I even found the worlds best Flatmate at the gym! Bonus!!
  • It rounds you out (figuratively) as an athlete. I stopped crossfit for 3 months this year when I was training for the Rotorua marathon, thinking following a program and running 4 x + 1 spin class a week would be fine. What happened? Plod plod plod, shin splints, plod plod tendinitis, plod plod lost 4 toe nails, plod plod plod tendinitis and if you don’t let this overuse injury go down you’ll put NY at risk (that’s my angry physios voice).
    This time around I am balancing crossfit with running for as long as possible. Not only for the benefits of cross training but also the huge emphasis the coaches put on mobility – there are dedicated classes just for mobility, stretching and mashing out knots and other sweet spots. These classes are run by physios so you now your getting looked after.
  • No explanation required. It gets hot in summer and boys take their tops off…damn!

NOW

I think back to when Nicole first asked me to come along and can only feel disappointment in myself that I didn’t give it a go and start then – I mean imagine where I could be now if I was 3 years down the track. But that is no benefit to anyone, especially me. I just focus on what I have achieved over the last 7 months and what I want to achieve over the next 4 months before NY. Everyone started with different backgrounds, fitness levels and goals. The one thing we all have in common is we took that first step inside the gym to see what this crossfit business was all about. And guess what…in 7 months i still haven’t flipped a tyre!

Crossfit Central Wellington is having a family and friends open day this Saturday just so you can come down and see what it is all about for yourself. The workouts are for EVERYONE, no matter your fitness level or previous sporty/fitnessy experience. Please let me know if you would like to come down and check it out!

Ready in 5 min guilt free pancakes

Personally, I love pancakes!!  But I often don’t make them as they are often high in calories and sugary toppings that taste scrummy at the time, but can leave you feeling a bit *blah* later.

Solution – this recipe!!  These are SUPER quick to make, so much so that I have been known to have these every day for a week or so – yes, that’s right – *before* work (anyone who knows me, knows I don’t have much spare time in the morning so every minute is precious – isn’t it to most people?!). You can also make them the night before and grab them on the way out the door.

There are a few variations depending on your preferences, which I have mentioned below.  Other than that, enough rambling – ENJOY!!

Protein Pancakes (1 serve)

Ingredients:

  • 1 small/medium banana
  • 1 serve of protein powder of your choice
  • 1 egg
  • 1/4-1/2 cup of fresh or frozen berries
  • Sprinkle of cinnamon to taste

Directions:

Heat a little oil in a pan (coconut or another of your preference)

Mash banana in a bowl, add protein power and mix.  Add egg and mix.

Cook as per normal pancakes.  I have been making these about piklet size as they are easier to flip and it seems like you get more 🙂

Heat/defrost berries, place on top of pancakes and serve – YUM!

Ready in minutes

Ready in minutes

Variations:

I prefer making these with vanilla flavour protein powder but I have made them with chocolate too which is also yum.  Berry or another flavour would be interesting to try too!

You can leave out the protein powder if you are strict paleo – they still taste great!

Do you love pancakes?  Let me know what you think of these!  I would love to hear other ideas for healthy toppings, I haven’t been very creative with mine yet.

New York Marathon – Take One

In April 2012 I was lucky enough to secure a spot in the New York City Marathon through Marathon Tours. I was nervous and excited and scared to be tackling the ginormous task of training for a marathon. And through the Wellington winter. While juggling some pretty tough work commitments. But most of all I was ecstatic to be given the opportunity to run in the worlds most prestigious marathon. 143,000 had applied in the lottery and I was one of the lucky 43,000 who would be running around Staten Island, Brooklyn, Queens, Bronx and Manhattan on Sunday 4th November.

Training from June to November was hard and sporadic. I was living in Newtown but working in Trenthem (about 35 mins outside Wellington), staying at my parents in Silverstream 3 – 4 days a week as it was just down the road from work and trying to squeeze in time with my boy anytime I could. I tried to make sure I always had running gear in my draw at work or in my car so I could always squeeze in a run when possible. To be completely honest, marathon preparation was not my number one priority through 2012 (you’d think flying half way around the world it would be!). Work deadlines were more important than scheduled runs but I tried to do whatever I could, when I could and fit everything in as much as possible. Runs were always long and low and I came to hate running and hate the stupid piece of paper (my program) that told me I had to run a certain time/distance even though I didn’t want to. This took all the enjoyment, relaxation and fun out of my favourite past time (more on this in another post) but my millage peaked a few weeks before the marathon when I ran from the office in Trenthem to the office in Wellington. I was excited, nervous and ready for my first marathon when Jerome and I got on the plane to New York on 31st October 2012.

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Lets do this!!!

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EXCIIIITEEED – Finally on the plane to San Fran and then onto New York, New York

And then Hurricane Sandy struck…

Hurricane Sandy (unofficially known as “Superstorm Sandy”) was the deadliest and most destructive hurricane of the 2012 Atlantic hurricane season, as well as the second-costliest hurricane in United States history. The storm became the largest Atlantic hurricane on record (as measured by diameter, with winds spanning 1,100 miles (1,800 km)). Estimates as of March 2014 assess damage to have been over $68 billion (2013 USD), a total surpassed only by Hurricane Katrina. At least 286 people were killed along the path of the storm in seven countries.

When we landed in San Francisco on the Thursday before the marathon we got word from the tour director that there had been extensive damage to some parts of NY but the marathon was mostly definitely still going ahead. Phewww!! We boarded the plane to New Work ready to run.
When we landed it was the early hours of Friday 2nd November and drove to our hotel in times square I was unbelievably excited to be in NEW YORK CITY!! Although it was exciting to be standing in Times Square, it appeared we were the only ones…it wasn’t until a few weeks later when I saw Time Square chocker 24/7 that I realised how airy and desolate Times Square was when we arrived straight after Hurricane Sandy.

On Friday we went to the marathon expo and picked up our race packs and ALOT of marathon clothing, shoes and gadgets. However that night Mayor Bloomberg cancelled the NY Marathon for the first time ever. Jerome and I were sitting in a diner having an early dinner when a television behind us bleared to life with BREAKING NEWS. I looked at the television and burst into tears and cried and cried and cried and cried. Jerome was silent (this isn’t out of the ordinary for him) and shook his head in disbelief. The first thing he said was ‘I guess this means we can drink now’ (also not out of the ordinary for him).

Despair and disbelief

Despair and disbelief

After 10 or so minutes of silent crying and shoulder shudders the very lovely waiters came over the see if I needed anything (I think they thought Jerome and I had just broken up or something – I mean why else would a girl be there crying without a guy laying a hand on her). This ripped us to reality when we learnt that one of the waiters hadn’t had power or water for the last 3 days and had a young family at home and was still smiling and making sure we were OK. We had many many similar discussions over the next few days with lovely NYers who had lost so much but were displaying the famous strength the city of New York exerts in times of need. I couldn’t be sad that a running race had been cancelled when we Jerome and I both had our health and hot water at our hotel when others had lost their homes, their belongs and worse. Also we undid all our training in the next 48 hours…

To look back on those few days it was silly to think the marathon ever could’ve gone ahead. The subway was closed, Staten Island where the marathon starts was in rubble and basic services like rubbish collection and taxi services weren’t working across NY. 60% of Manhattan and all of Brooklyn were without power for the first full week were in NY and the police and fire departments that help marshal the marathon were fully occupied with clean up. It was like turning up to Christchurch a few days after the earthquake and expecting 43,000 people to run through the city. A small silver lining of the marathon was knowing the food and drink from our race packs was donated to the red cross to Sandy victims.

Anyway, sorry for the novel but now you know a little bit more background behind my motivations for the New York marathon 2014. 19 weeks to go and counting….

 

The nutrition journey – part 1

As mentioned a few times before, my issue when it comes to the whole body weight thing is not due to being a lazy bum who doesn’t exercise, in fact that is probably the most consistent part of my life (for those of you that train with me, I think you can attest to the fact it’s very rare for me to miss a session).

It is the other part of the equation, namely the food….

Turns out, until recently, I have never been ‘into’ food.

Not really.

I wasn’t raised to be focused on food or what I ate and until I quit swimming I truly could eat whatever rubbish I wanted and never gain weight. Basically I ate because I had to.  Not really because I enjoyed food. It was the fuel I needed to get me through endless training sessions.  I didn’t appreciate wholesome good foods. I had nutritionists come to speak to me about what I should be eating but when it came down to it as long as I had energy going in, I would have energy being burnt up in the pool.  When you are swimming for 4-5 hours a day (6-10km a session, ie: 240-400 lengths for you non-swimming types) you can literally consume everrrrrything you can get your hands on after training.  I remember coming home and devouring half a loaf of bread and cereal. A typical snack for me was pasta on toast with cheese on top (don’t mock it till you’ve tried it) and usual snacks during comps were rice crackers, cold pasta (sometimes pasta in between rice crackers – yum!), powerade and barley sugars.  Can anyone say carb overload?!!

I didn’t realise the impact healthy food has on your body, mind and spirit.

The university years didn’t help with my attitude to food.  Ask any of my former flatmates, I didn’t even used to eat veges (true story!).

Fast forward a few years to a desk job and obviously sitting in front of a computer screen ALL day is not the way to lose weight or live a healthy lifestyle.  Yes, as mentioned I always had my daily (or more so) workout whatever that may be, but regardless of that sitting on your bum all day is always going to be counterproductive for your mind, body and posture (let’s not get started on posture and mobility – we could be here ALL day!).

FACT: Many studies have shown that people who exercise regularly but sit down at work all day actualy negate the good deeds of their work outs and have worse health than those who are less sedentary in their lifestyle.  So, while I have a great job, I am now a different sort of busy. While my work life is flat out every day, most of it is done on a computer with long periods of sitting (even if I do get up very regularly for tea/coffee/snack/chatting breaks 🙂 ). 

Over the years the kilos crept on (despite the exercising! I was super speedy at burpees – even with a few extra kilos).  Till I decided to do something about it and educate myself about nutrition.  I stumbled across the “Michelle Bridges 12 week body transformation” or 12wbt (she is a trainer on the Australian biggest loser). I had previously had great results on a similar programme the “Body for life” challenge so I jumped on board and signed up.

Long story short(ish), these ‘programmes’ both follow similar guidelines, 5-6 small meals a day, but the body for life programme taught you about macronutrients (macros) whereas the 12wbt was all about counting calories and didn’t really teach you much about the nutrition content of food.  12wbt has you to stick to 1200 calories a day, with a focus on higher wholegrain carbs, moderate protein and minimal low fat dairy.  Anyone who knows about calories will know this is NOT much.  Especially the amount I was exercising.  At the time I was going to the gym in the morning then playing a few games of netball at lunch/night or running.  And guess what?  The weight FELL off, like literally around a kg a week.  It was great! While I could maintain it. I’m a pretty determined person, so it was maintainable for a fair while. But, overall it was not maintainable, not for me anyway. I mean don’t get me wrong, there are people who to this day have all the success on this programme.  I’m just saying it wasn’t right for meeeee. My muscle was literally eating itself. Looking back now I think I screwed up my metabolism a bit and I had no idea.

Anyway, few more years on and a few paleo challenges under my belt I have learnt a few things about what works for me in terms of nutrition (for the record I found paleo long before crossfit for those out there that think all people go paleo when they start crossfit).  Ultimately I try to eat fresh nutritious food (ie not from a packet), limit bread, remove sugar (this is a huge one), try to eat veges at 2 out of 3 main meals a day (or all 3 – even better!) and I know I feel better with higher fat and protein and less carbs.

Fresh green veges - more of these

Fresh green veges –  more of these

Because this post is already horrendously long, I have decided to spare your poor eyes and make this a ‘journey’ and this is ‘part 1’.  Not yet sure how many parts there will be, but at this stage there is definitely a Part 2 which will address eating for performance. As I mentioned in my recent goals post, I am currently trying to lose a few kgs whilst gaining strength.  It’s a pretty fine balance I assure you. To do this I have been mixing up my macros, which I will talk about in the next post.

Have you had to change your nutrition over the years as your lifestyle has changed?  What have you done differently? I would love to hear what works for you.

Jane x

Kirsty’s Crispy Coconut treats

We had a breakfast at the gym the other morning for one of the wonderful coach’s (and resisdent physio) birthday.  The girls were messaging and each promised to bring a little something along to share after class.  I said I would bring the much loved snicker balls, but after getting home late and being unorganised with ingredients I almost opted out and wasn’t going to bring anything.  Step in my flatmate Kirsty who said, “Why don’t you throw a few things in a bowl and make a variation of snicker balls”.

I opened the cupboard and started doing that.  As such these were created and I had no idea if they would be good, or even set overnight.  Thankfully they were well received and didn’t end up in a crumbly mess!  They are a bit of a cheaty recipe – great for if you are short on time.

I’m naming these “Kirsty’s crispy coconut treats” as it was her idea to give these a go.

Ingredients:

  • Pack of Pure Delish ‘No-grainola’ raspberry maple flavour.
  • 1/2 cup of coconut oil
  • 3 tablespoons of almond butter
  • ‘Some’ chocolate chips (as many as you like)
  • Shredded coconut
  • Cupcake holder thingees (see picture below – I don’t know what they are called!)

How to make:

1. Smash pure delish muesli while in packet with rolling pin until finer in texture (especially the dirt nuts 🙂 ).

2. Melt coconut oil.

3. Place all ingredients in a bowl and mix until combined.

4. Scoop mixture into cupcake thingees and put in the fridge to set.

That’s it! Eat 🙂

 

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Crispy coconut treats – success!

Zucchini and carrot fritter stack

Recently I have become quite a fan of corn fritters and often will order them if on the menu while out for breakfast/brunch/lunch.  That said, a lot of the time they are flour filled doughy creations leaving me a bit dissatisfied after thinking I am ordering a nutritious, filling meal.  This recipe was inspired by corn fritters with the aim to add some more veges into the mix (hey, we can always do with some more veges!).

This recipe is also paleo for those of you who are that way inclined (just miss out the cheese when putting it all together 🙂 ).

Recipe (makes approx 10-12 fritters):

Fritters:

  • 2 carrots
  • 2 zucchinis
  • 1/2 onion
  • 2 eggs
  • 1/2 cup of almond flour
  • Coriander
  • 1 tsp paprika
  • 1 tsp cumin
  • Salt and pepper

Garnish:

  • 1 avocado
  • 1/2 red onion
  • Handful of cherry tomatoes
  • Juice of 1/2 a lemon
  • Salt and pepper
  • Grated cheese (or feta)
  • Bacon rashers
  • Coriander

How to make:

1. Grate zucchini, wring out excess water (with paper towels) and place in a big mixing bowl.

2. Grate carrot, chop onion and beat eggs and add to bowl.

3. Add almond flour, paprika, cumin, coriander, salt and pepper to mixture and combine well.  If mixture is too dry add another egg.  Set mixture aside.

4. Cook bacon until crispy.  Set aside.

5. Make guacamole. For mine I combine mashed avocado, lemon juice, salt and pepper, red onion and cherry tomatoes.  You can add sour cream too to make it extra creamy (I had none on hand last night).

6. Heat pan with butter (or preferred cooking oil – I like butter 🙂 ). Place fritter mixture onto pan in piklet size mounds.  Cook for approx 3 mins each side or till golden. Careful when flipping the first time as they aren’t as sturdy as typical corn fritters (but don’t be worried they will be fine and taste amazing!).  Continue to cook batches of fritters till all mixture is used up.

7. Turn your fritters into fritter stacks.  This is where you can get a bit creative!  Pictured below is fritter, cheese, guacamole, bacon – repeated for 3 fritters and topped with guacamole and coriander, with tomato chutney on the side.  Stack yours up how ever you wish depending on what garnish you want on your stack.

8. Enjoy!

 

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Zuchinni and carrot fritter stack goodness

 

 

What’s in Laura’s Bag

I’m lucky enough to live with one of the coaches from my crossfit gym (crossfit central wellington) so most mornings I get a ride to the 6.30am class with her. This is awesome because I don’t need to pay the horrendous prices for parking in the city during the day and I get my workout done and dusted for the day by 8am.
On days I don’t work out in the morning I run the 4km into work and complete my run session at night.
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Most of my workmates reactions are “you are a hard out/crazy/ etc” when I run into the building with a backpack and fluro jacket. But running to work saves me money, gets me puffed and only takes 22mins!!
With a little bit of organization, it is very easy and probably quicker than driving in peak hour traffic to get yourself to work.
Here is what I have in my bag and at work to allow me to run to/from the office:
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Locker Supplies
I do not carry everything I need every morning – this would make the run a lot more difficult and I’d feel like a turtle with my house on my back! We are lucky at work to have lockers in the bathroom to store things so these are the things I store at work on a permeant basis:
– towel (gets changed weekly)
– shower stuff and toilettes
– shoes (I pretty much wear the same shoes everyday. They are comfy and flat and my poor broken archils don’t care for heels. I’m tall enough haha)
– cardigans/ blazers
– make up (my make up routine consists of the absolute essentials, about 4 things)
– hair brush
At my old job we didn’t have lockers in the showers so I dried my towel on the back of my chair. Gross? I didn’t care but I’m sure my poor work mates did. Lucky I shared a pod with jane and wasn’t at the office too often.

What I Carry
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This is what I carry everyday:
– wallet and keys
– work clothes and underwares (I pretty much stick to dresses for work so then I don’t need to worry about matching tops with bottoms the night before
– breakfast and lunch (by far the heaviest thing I carry)
– building swipe button
– clean top to run in after work
– diary (not the “dear diary” kind…this is just a book I jot crossfit workouts, runs, recipe ideas, to dos, etc in)

So that’s what’s in my bag (and locker). What are you necessities you carry with you or wee hints and tips to make your commute easier?

June 2014 – Jane’s 5 current goals

Anyone who knows me knows I am pretty big on goal setting and putting plans in place to make things happen. A goal is only a goal with a plan, otherwise it is just a wish…. (I think people forget this sometimes).

My current goals with a bit about how I plan to achieve them are:

  1. 100kg back squat: I don’t think this is too far away. I haven’t tested my 1RM (1 rep max) in a while, but I did a 92.5kg at the bad ass comp the other weekend and it was ok, so fingers crossed.
    Plans in place to make this happen? My current training programme should cover this. I think we have testing coming up soon, so watch this space (hopefully!).
  2. Get promoted to manager at work.  I should know in a few weeks (eep, don’t jinx it!) whether I got it this performance round.  The work has already been done to make this happen. It’s been a busy year working hard to achieve this (and if not this performance round, then definitely next, ok, stop talking about this now).
  3. Ring muscle up – major work in progress. Being realistic I would like 1 consistently by the open next year. Ie: hope I can get to them in the open and get ONE!
    Plans in place to get this: currently working on drills at least 3 times a week. Will reassess in a few months if not enough progress.

    This is my phone background at the moment:

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    Motivation pic 🙂

  4. Lose 5 (ish) kgs.
    Why? To make gymnastics easier – help me with goal number 3 🙂
    I don’t often like having weight loss  as a goal as I personally think as long as your performance is fine and you are happy with how you look (give or take, is anyone ever reeeeally happy?! Ha, be realistic here people), weight isn’t a good indicator for being healthy and fit (ie: do you want to be a certain weight, or a certain size? Weight doesn’t equate to size… Blah blah, I will save this for another post…). Buttttt, what I am trying to get at is when I am a few kgs lighter I definitely find gymnasty/body weight exercises easier. The key thing here is lose fat and maintain strength. Slowly, slowly.
    How? Nutrition, 100%. Healthy nutritious food in the right proportions. When I get my nutrition spot on I can drop weight easily. I just need to do it. So that is happening. Preparation for the win! At the bad ass comp (a week ago) I weighed in at 81.1kg (eep! No judging please!) this morning I was 79.8. It’s small, but it was easy. Totally maintainable. Just need to keep going. At the moment I’m tracking my macros and have upped my carbs (heeeeaps!) as I am currently on a strength cycle. Eating soooooo much food! Seriously, little piglet at the moment. Eat big, lift big, yea!
  5. Ring or visit my grandma once a week.
    My grandma is 94 and is a total sweetie (aren’t everyone’s grandparents?!). She lives up a MASSIVE steep path (read, I get puffed going up it!!) by herself and actually has the busiest social life of anyone I know.
    She’s my last living grandparent so I need to make the effort to go and see her or just give her a call (and hear about her busy life!).
    How am I going to do this? Set up a reminder in my calendar for every Sunday to see her or give her a call 🙂

What are your current goals?  Do you have plans in place to make them happen?

Coco-oat pancakes – perfect every time

If you have been following us on insta/facebook you will know both Laura and I are a big fan of pancakes – and specifically, healthy versions of pancakes. Why you may ask? Well, you can pretty much change any recipe to include a flavour concoction you like and, most importantly, they are SO quick and easy.  That is my number 1 rule of cooking. If it takes ages or uses too many weird ingredients I don’t have on hand, I’m not going to make it on a regular basis.

This is my latest variation in pancakes that I thought I would share as it has been on the menu pretty much all week.  This uses a few more ingredients than the usual protein pancakes I make, but it is still quick and easy and produces perfect pancakes every time (I’m sure if you have tried making protein pancakes you will know some variations turn into big goopy messes that can be tricky to flip and don’t look that appetising).

As the name suggests this recipe contains oats, but for those who are oats (grain? I don’t know the technical term) intolerant, you can leave them out, or substitute for almond or coconut flour.  These also contain cinnamon which is known to help with sugar cravings – there’s a fun little fact for the day.

Ingredients:

  • 1/2 banana
  • 2 egg whites
  • 1/4 cup of wholegrain oats
  • 1 scoop of protein powder (I use balance or clean lean vanilla)
  • 1/4 cup almond or coconut milk
  • 2 tsp cinnamon
  • 1/4 cup of shredded or dessicated coconut
  • Toppings of your choice.

How you make these:

1. Put all ingredients into the blender and zizz on high speed till combined.  It should resemble pancake batter texture, if it’s too thick add a little bit more almond milk.

2. Pour piklet size portions onto a hot pan. Flip when ready.

3. Top with whatever toppings you like.  I usually use berries and greek yoghurt.

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What you need – egg whites, wholegrain oats, protein powder, almond milk, coconut, cinnamon and banana.

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Sizzle sizzle

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Looking good – perfect pancakes everytime

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All packed ready for breakfast/snacks at work

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Half way through devouring pancakes at work

Enjoy!

Jane xx

Primal / clean bread you can actually make sandwiches out of!

Loving your clean, healthy and nutritious diet but missing yummy bread as a vehicle for all your favourite spreads or eggs? Looking for an easy peasy, ‘throw everything in a bowl’ bread recipe that actually lets you slather on the peanut butter/ marmite or make a delicious sandwich that isn’t going to crumble apart in your hands?! It is your lucky day because this is just what this recipe delivers!

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Dry ingredients

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Wet ingredients

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All my dishes and the mixed ingredients (before baking)

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The finished product (and my pretty toaster – do you love it too?)

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Peanut butter at the ready?

Ingredients
  • 2 cups almond flour
  • ⅓ cup flaxseed meal
  • 1 Tbs whole flaxseeds
  • ½ tsp salt
  • 1 tsp baking soda
  • ½ cup arrowroot powder (or arrowroot substitute which is sold in all New Worlds)
  • 90gm butter (or coconut oil)
  • 4 eggs
  • 1 tsp apple cider vinegar
  • ½ cup greek plain yogurt (or coconut cream if you want a paleo version)
Instructions
  1. In a bowl, mix the almond flour, flaxseed meal, whole flax seeds, salt, baking soda and arrowroot powder together
  2. Melt the butter and let cool for 5 or so minutes
  3. Whisk melted butter together with the eggs, apple cider vinegar and yogurt (or coconut cream if you are using)
  4. Gently mix wet and dry ingredients together to form a batter. Be careful not to over mix otherwise you will be left with dense bread
  5. Pour batter into a greased/non stick loaf pan. Sprinkle top with whole flax seeds.
  6. Bake at 180° until a toothpick inserted into the center of the bread comes out clean, approximately 25 minutes
  7. Allow bread to cool on a wire rack. Cut into thin slices and enjoy.

Note: please remember this bread won’t last as long as your ol’ tip top because there are no preservatives or nasties so please consume within a few days of baking. Although this has never been a problem in our household.

Enjoy!

Laura xxxx