No Cook – Paleo Tomato Sauce

Tomato Sauce or “Ketchup” is a staple in many recipes and a pain to make sometimes, when I am low on time. I am all for cooking a sauce when required – many require cooking out the sauce, most with onion, and are mostly too chunky to store in a squeeze bottle, unless strained first. So when short on time or if you just want a simple sauce to keep on hand, look no further!

This one is very simple, easy and takes 30sec to put together, provided you have all the ingredients, which are mainly staples in my house.tomato-sauce

  • 500g jar tomato paste
  • 7 Tbs apple cider vinegar or red wine vinegar
  • 2 tsp honey or coconut nectar (optional)
  • 1 cup water (you can add more for your desired consistency)
  • 1 tsp mustard powder
  • 1/2 tsp cinnamon
  • 1/2 tsp chilli
  • 1 tsp smoked paprika
  • 1 tsp salt

Stir all ingredients together until well combined and put into your favourite squeeze bottle. Keep in the fridge for up to 3 weeks. Always date your sauces so you know when to check them out. If it has mould, throw it out – duh! Luckily it only takes seconds to make. Yay!squeeze-bottle


Coconut Chicken Nuggets or Rissoles – you decide!

These are a regular at my house. Make them big and they are rissoles. Make them tiny and they are chicken nuggets! They are really easy to put together. See tip below.


1kg ground chicken
2 eggs
2 tsp onion powder*
2 tsp garlic powder*
2 Tbs coconut flour (for chicken mix)
Salt & Pepper
1/4 cup coconut flour (will give a sweeter flavour) or sunflour (ground sunflower seeds – for coconut mix)
1 cup unsweetened shredded coconut
coconut oil for frypan


Preheat oven to 180 degrees.
In a bowl combine coconut flour, coconut and salt & pepper. Mix to combine.

In a separate bowl, combine the ground chicken, coconut flour, onion powder, garlic powder, eggs and a decent amount of salt & pepper, and mix really well.

Take a small handful of chicken mixture (1 Tbs of mixture for nuggets) and roll into a ball, coat with the coconut mixture and press down slightly to get the rissole/nugget shape. Repeat with the remaining chicken, so you have a good amount of rissoles.

In small batches place rissoles into a medium hot frypan with coconut oil and cook on each side for about 2 to 4 minutes. They should look a light golden brown. If they start to turn any darker just take them out into a nearby baking tray, ready for the oven. As all batches are cooked, transfer them to your baking tray and when all done, cover with alfoil and place in oven for approx 10 minutes on 180 degrees C, to allow the chicken to cook through.

Serve with my Asian cabbage salad
Asian cabbage salad or my White Cabbage Salad

**Tip –

If you have a mix master, chuck everything from the “chicken mixture” Bowl in there before you need to roll the rissoles. It will save your hands trying to mix together all the cold ingredients.
* If you can’t have onion or garlic due to fructose malabsorption – substitute with some Italian herbs for a slightly different but still mild flavour.

Banana Cake Pops

So I bought a Cake Pop maker from Aldi, with no idea if it would work with Paleo baking, giving that our baking doesn’t tend to rise as much as gluten or even gluten free baking. I know the sprinkles I used for decorating aren’t paleo, but this is a special treat, and next time I might decorate with shredded coconut instead!

So I decided to try my normal Banana Bread recipe with the coconut flour base, to see if it would work, and if not, it wouldn’t be a loss, because I would just make Banana bread! However it worked well, with a few adjustments.

1. It is better to let the batter rest and thicken so you can slightly overfill the bottom half (so that when the top comes down it does rise slightly but there is enough filling for the cake pop maker to work properly)

2. Grease the cake pop maker really well on top and bottom, each time you do a batch.

3. Put cake mix into the maker before you turn on to preheat, and let the cake pop maker cool down properly before the next batch, as it can burn if it’s already hot before it starts cooking. (It may be different for other recipes, but that it what I found)

  • 2 ripe bananas
  • 1/2 cup melted coconut oil
  • 1/4 Coconut flakes (optional sub with fruit or nuts if you want)
  • 5 eggs
  • 1 Tbs maple syrup
  • 2/3 cup coconut flour
  • 1 tsp baking powder
  • 2 tsp cinnamon
  • 1 Tbs nutmeg
Cake Pop decorating
  • 200g 70% dark chocolate
  • sprinkles of choice or shredded coconut
Quick method

Place all wet ingredients into a blender / food processor and mix well. Put all dry ingredients into a bowl, sifting the coconut flour, then add the wet ingredients into the bowl stirring really well to combine.

Wait for the mixture to get nice and thick for easy spooning into the Cake Pop Maker. Grease the maker on both sides with coconut oil (I used a spray) – don’t be shy, make sure it’s greased really well. (Especially the bottom) Use a teaspoon to put the mixture into each hole of the bottom half so that it is slightly heaped in the centre. One heaped teaspoon is enough. Turn the cake pop maker on and put the lid down. It only takes about one minute to come to temperature. Start your timer as soon as you turn it on and check at 4-5 min, checking every 30sec after if not done. You should be able to lift out gently with a plastic spoon to remove.

When completely cool, melt your dark chocolate. If using a microwave, heat at 15sec intervals and stir frequently, to avoid burning. Put a skewer into a cake pop and coat in the dark chocolate. Use sprinkles or shredded coconut to decorate.

Ivan’s Croatian White Cabbage Salad

Ivan, my mums amazing partner, introduced me to this salad, and ever since I have been addicted! It is so fresh, light refreshing and tangy that I use it as an accompaniment to so many meals, BBQ’s and lunches!

  • 1/2 head cabbage sliced finely (use a whole cabbage for a large salad)
  • 1/4 cup olive oil
  • 1/2 cup coconut vinegar (apple cider vinegar or white wine vinegar)
  • Salt and pepper

Put finely sliced cabbage, olive oil, vinegar, salt and pepper into a salad bowl and adjust flavours to your taste. You can use your hands to work the salad through and release some of the cabbage flavours. There should be enough dressing to leave a small amount (about 1/3 or more) of liquid in the bottom of the bowl when you stir it around. It should have a balance of all ingredients and the vinegar in the salad is perfect to cut through a heavier meal. Marinate for 30min and then serve with your favourite meat dish – great with sausages or lamb, essential for BBQ’s or just any meal that needs a fresh salad on the side.

Crispy Moroccan Chicken Drumettes

We used to make the most amazing Moroccan chicken strips with rice and a salad salsa. Normally with spelt or Gluten free flour. Since going full Paleo, I have tried combinations of almond flour and coconut flour to get similar results, however nothing ever came really close. Finally I have found a solution that works for a super yummy crispy coated chicken treat! Yes, I do mean treat. Even though this is amazing, I still would not cook like this every single night, but it is so great to have these things available for when you are wanting a great meal that brings back yummy food memories!

Obviously we put fresh corn in the salsa, (not paleo), but the kids love the fresh corn and we had run out of cucumber so it was the next best thing!


20 chicken drumettes (small chicken drumsticks)
3/4 cup arrowroot flour
1 Tbs Moroccan spice mix (there are several out there that are are great with no added nasties)**
1 Tbs Chicken spice mix (paprika, cumin, marjoram, salt, pepper or similar)**
2-3 Tbs coconut oil or butter/ghee (tastes great with a blend of coconut oil & ghee)


1 fresh corn cob – cut (substitute with cucumber for paleo)
1 capsicum diced
2 tomatoes diced
1/2 cup coriander chopped

Cauliflower Rice

1 head cauliflower – pulsed in a blender to rice consistency
2 Tbs coconut oil
1 onion diced (optional if fructose intolerant)
Salt & Pepper


Put flour and spices into a large freezer bag and shake to blend. Add the spices – you can tell it’s right when you can smell the spices in with the flour and it gives off a strong flavour. We used a blend of chicken and Moroccan flavour because of the kids but you can go all Moroccan spice for a hotter flavour!

Put the chicken pieces into the bag with the spices and flour and coat by shaking in the bag. Heat the oil in a hot frypan and fry the chicken in batches for approx 2min per side until golden. Place into a baking tray on a rack and place in a 200 C oven for 15min until cooked.

For cauliflower rice, pan fry oil, onion and pulsed cauliflower until cooked to a rice like consistency. Assemble the salsa in a bowl. Serve together on a plate and enjoy the yummy crispy Moroccan flavours!

** there are some natural spice blends that you can find around that don’t have rice flour or sugar in them as additives. My fave, is Screaming Seeds brand, but there are plenty of others too, and you can also make your own blends!

Slowcooker Beef Silverside


The orange and maple syrup in this recipe seems to cut through some of the saltiness of the beef, but I have had it without those two things as well and also loved it, so it is optional, but if you have them on hand, give it a go! If you don’t want to use the oranges just fill up the slowcooker with more water. The white sauce I make is nut free, and is based with coconut cream, so it does have a coconut flavour to it. We don’t mind that, but if you want to, test out some different brands to find the best flavour for a less strong coconut flavour. You can also add extra mustard for a richer sauce. I used white potato here because we ran out of sweet potato, but make sure when you are using sweet potato to cut the pieces quite large.

In Slowcooker
  • 1.5 – 2kg beef silverside
  • Enough cloves to randomly spike the outside of an onion
  • 1 onion
  • 2 star anise (optional – to go with oranges)
  • 2 Tbs maple syrup or honey (you will not taste this)
  • 3-4 potatoes cut in half
  • 4 carrots cut into large pieces
  • 2 Tbs apple cider vinegar
  • 2 oranges
  • Method

    Arrange vegetables around the beef in the slowccoker. Add vinegar, peppercorns, bay leaves, star anise and maple syrup into the slowcooker and squeeze juice from the oranges inside and place oranges on top. Cover with water and cook on low for approx 6hrs. Once cooked, rest for 10min (take away from direct heat of slowcooker and cover lightly with alfoil) to rest before cutting into slices.

    White Sauce
  • 2 Tbs Butter (or coconut oil/ghee)
  • Small Can of coconut cream (approx 270ml)
  • 2 Tbs Dijon or whole grain mustard (or horseradish)
  • 1/2 cup chopped parsley
  • Salt and pepper
  • Method

    Heat butter/oil & coconut cream together for a couple of minutes on a medium heat. Add the rest of the ingredients except for the parsley and simmer all until it thickens (approx 5-10min) then add parsley and serve with meat and veg from the slowcooker!