Q&A with Lucy from Feed Me Real Food Co

If you read my recent review of Feed Me Real Food Co‘s amazing ready meals and you want to know more today is your lucky day. Here’s a Q&A with Lucy that will give you a clear picture of what makes Feed Me so special.

On a personal level…

How did you become interested in food and nutrition?

I’ve been a foodie for as long as I can remember. Great and nourishing food to me, as well as experiencing food from different cultures, is one of the greatest pleasures in life ☺

As a child, I had always been quite active and did many different kinds of sports. Along with that I realised that eating healthy was important, but didn’t pay too much attention to it. It wasn’t until I had a few different overseas experiences in my life that involved seeing food scarcity, malnutrition and poor food choices that I realised how much of an interest I had in nutrition and health. So much so, that I have been studying Nutritional Medicine for the past couple of years, but am taking a break while growing the business. You can read about more of my story on our website here: http://www.feedmerealfood.co/team.

How would you describe your current approach to eating?

My approach to eating is insanely delicious!! ☺ In theory, I follow a “Paleo” way of eating, which is not a diet, but something that has become second nature and an underpinning philosophy in my life. I care about what I put into my body, where my food comes from (ethical, sustainably raised and grown sources), what the animals I eat, ate, and what is going to work for my body by providing me with the most nutrition possible to live well and thrive in life. I’m not a purist by any means and am happy to “stray” (within reason) in social situations.

What’s your favourite cuisine, restaurant and dish?

Has to be Japanese! My favourite dish is called Chirashi Don, or Chirashi Sushi. It’s all sorts of sashimi on top of sushi rice. I realise this is not technically “Paleo” by definition, but since I’m not evangelical about it and love food of different cultures, I don’t see anything wrong with that ☺ It’s too hard to pick a favourite restaurant!

What’s your favourite and least favourite ingredient/food?

Favourite ingredient is probably butter!! Least favourite is any kind of jam or marmalade. Ick! ☺

What’s your favourite kitchen gadget?

Hands down, without a doubt my slow cooker! What is better than coming home or waking up to a delicious smelling meal or broth?!! It makes things so much easier too and you don’t need to be all fancy or a kitchen whizz. Genius invention!!

You are currently doing a Whole30. What motivated you to do so and have you noticed any changes?

I think everyone’s approach to Whole30 is different. Some use it to try and work out what foods they can and can’t tolerate by eliminating them for 30 days and reintroducing them gradually to see how their bodies react. Others think of it quite restrictively like a diet for weight loss for 30 days and then go back to their old habits.

For me, because I already typically eat exactly what are classified as Whole 30 foods (with the exception of butter and Paleo-fied treats) as part of my way of eating, I use it as a reset and to normalise my hunger signals and cravings if I’ve been too keen with the Paleo-fied treats! It then allows me to maintain what I already do. I use sporadic intermittent fasting sometimes in the same way. I will also see how things go when adding back dairy because certain types of it aren’t great for my skin.

The main thing I’ve found is that I don’t feel the need to snack between meals and don’t have the cravings. Sometimes these things can be my downfall.

What other aspects of an ancestral lifestyle have you adopted?

An ancestral (Paleo/Primal) approach has also become a philosophy for everything that I do in my life. I love a back to basics approach with almost anything. I also tend to think about what things would have looked like in nature previously or what the most natural thing would be, before our modern industrial world got turned upside down. We aren’t living the way our evolutionary bodies were designed and equipped for, and it’s taking a toll on so many people who don’t realise the value of an ancestral lifestyle, which to me makes absolute sense and has done wonders for many facets of my health.

In terms of fitness/movement, I do functional fitness as well as walking barefoot in the park or at the beach, hiking, finding fun ways to play and general just spending time in nature. I am barefoot as often as I am allowed to be which is majority of the time! ☺

I also love that traditional wisdom’s cooking techniques are making a comeback and I am a big fan of cooking big batches of bone broth, fermenting foods and eating nose to tail which includes organ meats and saving the bones for broth.

I go for the less is more approach with personal care products and don’t use anything other than natural items, which mostly consists of coconut oil, olive oil, apple cider vinegar, essential oils, etc.

The same goes for medicine, drugs, etc. I haven’t had a need to use anything anyway as I haven’t been sick at all for more than 4 years, but I made the choice (about 4 years ago) never to use any kind of medicine or drug again, unless there was a life threatening situation. If I feel like I might almost be coming down with something I grab the coconut oil, turmeric, ginger and sometimes Manuka honey. Always does the trick straight away and stops anything from coming on. That’s all I need.

I go to sleep relatively early to most people. Usually around 9pm.

Any tips for people who want to get healthier?

Find a way of eating that works for you, and adopt it as second nature, not as a fad diet or else it becomes stressful, easy to fall off the wagon and result in unhealthy habits and cycles. It’s important to listen to your body and look out for signs and symptoms of discomfort, nausea, skin irritation or the many other little signals your body is sending you, because more often than not, it’s a result of something you’ve but into or onto your body.

Surround yourself with people who have similar philosophies on health and wellness and who enjoy similar things that you do. It means you’ll have people to do things that you enjoy with, makes for great social interaction time and more enjoyment of life.

Make time for quality sleep! Your body will love you for it!

Be comfortable in your own skin. You are unique and there is only one of you, and only one lifetime to do all the things you want to do. So what are you waiting for?!! ☺

Now tell me about the business…

What was your motivation when you started this project?

Being a huge foodie who lives and loves this way of eating and the lifestyle that goes with it, I also realised that in today’s crazy modern life, so many people want to eat healthy but don’t have a clue how to do it, aren’t organised enough to do it or just plain and simple, don’t have the time to do it. There are plenty of meal services out there, but hardly any that focus on the quality of the food and the speciality area of focus. So I wanted to make quality food available to those who want more than just a so-called healthier option. I also want to use the opportunity to help educate people about making better food choices.

Where do you get inspiration for recipes?

These days there are about a billion Paleo, Primal and Real Food websites with people who write blogs and post recipes. So sometimes a recipe might have come from something I saw online and adapted at home with some different ingredients, techniques and twists. The same can be said for the many recipe books I have at home! Those are also sources of inspiration.

What characteristics (flavour, difficulty to prepare, popularity, etc.) determine which dishes end up in your menu?

It definitely has to be delicious, nutritionally balanced (enough meat and veg) and sometimes when we’re adapting recipes we do think of the easier cuts of meat or vegies to prepare and cook that will also go well together.

We also think about what kinds of foods we think will appeal to people, depending on the season, type of cuisine or style of meal (eg. will people like salads in Summer, stews in Winter, will they like Thai or Indian inspired meals? etc)

Tell me about your ingredients and supplies.

We focus heavily on the quality of our food and where it comes from. Our produce and other ingredients are either grass fed, free range, chemical free, organic, etc. You won’t find any preservatives or other nasty additives in sight. I think it’s what separates us from a lot of the other meal services out there. We care about where we source our ingredients, what the animals we use ate and how they lived, how the vegetables were grown and how the spices were prepared. We eat this kind of food ourselves for optimal health and wouldn’t dream of providing anything less.

What is your favourite Feed Me dish?

Anything wrapped in bacon is always good, so in this case it’s the chicken thighs wrapped in bacon! ☺ Followed closely by the Balsamic beef!

What was your expected audience when you started this project? Does it correlate to your current client base?

We mainly wanted to appeal to the health conscious and time poor and people who are active, which can mean a wide demographic of people. We are not exclusive at all and have many different types of customers, from working mothers, to busy students, to gym trainers, to clients referred from different practitioners, to athletes, to busy office workers. I guess everyone has to eat eventually and many more people these days are conscious about eating well!!

What is the most challenging aspect of the business?

Trying not to eat all the yummy food! ☺

Would you like to share any news or plans for the near future?

There are plenty of things I’d like to do with Feed Me in the future. We will expand our reach and offer delivery to more areas and possibly have pick up points available. Paleo catering might be on the cards at some point. It’s exciting to think of the endless possibilities!

Feed Me – Real Food Co.
Level 1, 401 New South Head Rd
Double Bay
0403 425 321

Review: Feed Me Real Food Co (Double Bay)

I finally got to try Feed Me Real Food Co‘s meals! I used to be a regular client of Lucy’s previous company, Eat Me Primal, so I knew the food would be good. In fact, she’s kept some of the dishes. I ordered two of each of the items that were available for a week worth of great lunches for Alvaro and me.

All the meals come in compostable sugar cane containers that I’ve found are great for reheating in a microwave oven. The label includes the meal description, ingredients, some tips and ideas to make the meal even yummier, the “eat me or freeze me before” date and directions for reheating.

We liked all the meals, although my favourites were the balsamic beef (beef slowly cooked in a spiced balsamic and tomato sauce, served with red cabbage, onion and apple and seasonal greens) and the lamb curry (slow cooked lamb, pumpkin and kale curry, served on a bed of cauliflower rice).

Balsamic beef ($15.00)

Lamb curry ($15.00)

Two new dishes that unfortunately are seasonal and won’t be available for much longer were the Saigon salad (summer Vietnamese style salad with fresh crunchy greens, herbs and poached chicken breast) and the peachy pork (slow cooked pork with peaches or seasonal stonefruit with cauliflower rice and green beans or seasonal greens). Great salad, with a good chunk of protein and a delicious date-sweetened dressing. A dollop of mayo would have been a great bonus. Regarding the pork, you can’t go wrong slow cooking a fatty slab of pork with fruit.

Saigon salad ($15.00)

Peachy pork ($15.00)

The smokin’ thighs (smoky chicken wrapped in bacon with baconified mash and seasonal greens) were pretty great too. The bacon fat in the sweet potato mash makes it extra delicious. The spiced meatballs (juicy, Indian spiced meatballs in a spicy tomato sauce, with roasted sweet potato and kale or seasonal greens) were my least favourite in the bunch of awesome meals. Not that they were bad, just didn’t do it for me as much as the other dishes.

Smokin’ thighs ($15.00)

… this time on a plate and with the recommended grass-fed butter on top of the greens!

Spiced meatballs ($15.00)

Finally, we got some free coconut cups (tasty morsels of creamy coconut coated in raw chocolate). These were great out of the fridge and even better frozen. Needless to say, they didn’t last long.

Coconut cups ($7.50)

Feed Me – Real Food Co.
Level 1, 401 New South Head Rd
Double Bay
0403 425 321

Recipe: Carapulcra (Peruvian pork and potato stew)

This is very weird. I have hated this dish for most of my life. My mum and aunties are so nice that they actually cooked a different dish for me whenever they made carapulcra. When I went to cooking school my friends really trusted my palate and made me test their version before presenting them to the instructor for marking. I knew they were really well made but I still hated them. Last year Alvaro, Gladys, Vicky and I went to a Peruvian festival and I tried their carapulcra. I liked it. A lot. I liked it so much that I bought a bag of papa seca (dried potatoes, the main ingredient in carapulcra) online.

Carapulcra is a dish that hails from Chincha, a town South of Lima that received a big African migration. In Chincha they make it with fresh potatoes but somehow when the dish arrived Lima (and became extremely popular) the dried potatoes took over. I guess it was someone from the highlands who adapted it, since drying potatoes is a common preservation method in the Andes.

Anyway, apart from the potatoes, the other main ingredients in this stew are pork and peanuts. It also has a couple of flavour enhancers added at the end of the cooking process: chocolate and port. I’ve heard some people in Chincha add in a Sublime (milk chocolate with peanuts) but I prefer using dark chocolate and ground cashews instead of peanuts (what is wrong with peanuts? apart from being highly allergenic, they contain high amounts of phytates and are often contaminated with aflatoxins.)

Yield: 8-10 servings


  • 500g papa seca (dried potatoes) or regular potatoes (Tasmanian pink eye recommended)
  • 1 tablespoon lard or ghee
  • 1 kg pork belly
  • 1 large red onion
  • 6 garlic cloves
  • 100g ají panca (Peruvian red chilli) or other red chilli paste
  • 1/2 teaspoon ground cumin
  • 6 cloves
  • 1 cinnamon stick
  • 2 litres chicken or pork broth
  • salt and pepper
  • 100g cashews
  • 20g dark chocolate (85% or higher recommended)
  • 1/4 cup port


  1. The night before: toast the papa seca in a dry pan for a few minutes until fragrant. Rinse and soak in a container with twice its volume of water overnight. Skip this step if you’re using regular potatoes.
  2. If you’re using regular potatoes, cut them in 1-cm cubes. Reserve in a bowl, covered with cold water.
  3. Cut the pork belly in bite-size pieces. Chop onion and mince garlic.
  4. Melt lard/ghee in a heavy-bottomed pot at high heat and sear the pork (be careful, it spits). Reserve.
  5. Lower the heat, let pot cool down a bit and add the onion, garlic and chilli paste. Cook for 10-15 minutes.
  6. Add cumin, cloves and cinnamon stick, stir. Add pork and drained potatoes, add 1/2 teaspoon salt and freshly ground pepper, mix well.
  7. Add broth, cover and cook for 1 hour.
  8. Grind cashews in a food processor, blender or mortar and pestle. Grate chocolate. Add both to the pot.
  9. Add port, turn heat off, discard cinnamon stick and adjust seasoning.
  10. Serve with cauliflower rice.

My experiment with the Bulletproof® protein fasting

A while ago I listened to a lecture by Dave Asprey in the Living La Vida Low Carb podcast. While I don’t agree with everything Asprey says, when he mentioned his protein fasting protocol I remembered hearing solid stuff related to this concept from Mat Lalonde. It made sense, so I decided to give it a go. According to the Bulletproof® Diet‘s infographic, the Bulletproof® protein fasting is “a biohack used occasionally to get a greater reduction in inflammation. About 1-2 times a week, limit your protein intake to 15-25g to help cleanse your inner-cells without muscle loss. To keep you full and energized, consume a cup of Bulletproof® Coffee in the morning and have high fats and moderate carbs throughout the day. For optimal results, follow the green portion of the diet [non starchy veggies] and limit carbohydrates to the afternoon and evening.”

That inner-cell cleansing process is call autophagy and is triggered when fasting and when consuming very little protein. Asprey says that when he started tinkering with this approach he was consuming about 25g of protein found that below 15g gave him better results. I didn’t measure my intake (mostly because I know there’s a lot of variability in the nutrient content of foods) but I tried to stay away from everything that has some protein in it, such as dairy (other than butter), eggs and nuts.

Image by Maria and Peter Hoey for The Scientist Magazine, February 2012

My experiment ran for 5 weeks and I felt it helped reset my body, particularly around the Xmas holidays. I’m travelling at the moment, but I see no reason to not resume this approach once I’m “back to normal”. Below is my food/activity log.


  • Breakfast: Mountain coffee (Thr1ve)
  • Lunch: large salad with baby spinach, pumpkin, slivered almonds, walnuts, olives, carrots, double extra avocado, olive oil (Sumo Salad)
  • Snack: 50 g Spiral Foods coconut paste
  • Exercise: pilates
  • Dinner: 1 bowl gingered zucchini soup (Well Fed 2), ~6 plantain chips
  • Before bed: 3/4 cup water with ~1 rounded tbsp potato starch, 3/4 cup water with ~1 rounded tsp Natural Calm (magnesium powder)
  • Notes: felt clear and alert, especially in the a.m. Not hungrier than usual. A little bit cold. Woke up the next day starving but hunger went away during exercise (normal).


  • Breakfast: Bulletproof coffee, Clipper detox tea
  • Early lunch: salad with baby spinach, radishes, cucumbers, avocado, olives, mug of gingered zucchini soup (Well Fed 2)
  • Snack: piece of cacao butter
  • Snack: 1/5 banana, square of 100% chocolate
  • Dinner: bowl of gingered zucchini soup (Well Fed 2), big coleslaw (savoy cabbage, carrots, olive oil mayo), 1/3 banana with coconut milk, teaspoon of coconut ice cream
  • Before bed: tablespoon of creamed coconut, 3/4 cup water with ~1 rounded tsp Natural Calm (magnesium powder) and 1 teaspoon of Melrose Organics Essential Greens
  • Exercise: none
  • Notes: a bit tired after a day of drinking and eating, but not too much. Not cold, a bit hungry. Normal thirst. Normal hunger the next day, normal strength and energy in workout (strength & met con).


  • Breakfast: Bulletproof coffee, Clipper detox tea
  • Lunch: salad with mixed greens, grilled balsamic pumpkin (Well Fed 2), big avocado, big handful of olives, few gherkins, lemon juice
  • Exercise: walk to and from work (approx. 2:10 hours in total)
  • Dinner: raw carrot, bowl of gingered zucchini soup (Well Fed 2) with 1 tablespoon Pepe Saya butter
  • Snack: 2 stuffed green olives
  • Before bed: 3/4 cup water with ~1 rounded tsp Natural Calm (magnesium powder), 2 cod liver oil capsules
  • Notes: got cold and a bit hungry around noon and around 4 pm. Normal hunger and energy the next day (rode bike to Sydney Park, did hill sprints, rode bike back home and walked to work)


  • Breakfast: Bulletproof coffee, Clipper detox tea
  • Lunch: mug of chicken broth, pizza vegetables (Well Fed 2, sans meat – note: it’s WAY better with meat), white tea
  • Snack: large avocado, salt
  • Exercise: pilates
  • Dinner: bowl of sweet potato & garlic soup, 2 tablespoons of creamed coconut
  • Before bed: 3/4 cup water with ~1 rounded tsp Natural Calm (magnesium powder)
  • Notes: felt a bit cold mid-morning and mid-afternoon. Normal hunger. Bad sleep and low motility due to stress. Woke up hungry the next day.


  • Exercise: weights (push press, front squats, clean pulls, 3 sets of 1-arm standing row + box jumps, front + side planks)
  • Breakfast: 300 ml carrot and orange juice
  • Lunch: salad with baby spinach, avocado, olives, roasted eggplant, roasted capsicum, roasted pumpkin, mushrooms, lemon juice and olive oil, long black (Mero Mero), Clipper detox tea
  • Snack: ~2 Tbsp frozen Spiral Organics coconut paste
  • Dinner: salad with cucumber, grated carrot, steamed broccoli, olives, gherkins, olive oil, ~6 dry-roasted cashews
  • Snack: square of Lindt dark chocolate with sea salt, small square of 100% dark chocolate
  • Before bed: ~1 tablespoon Pepe Saya butter, 3/4 cup water with ~1 rounded tsp Natural Calm (magnesium powder)
  • Notes: felt a bit cold mid-morning and mid-afternoon. Normal hunger. Didn’t wake up hungry the next day. Normal energy and strength on the day and the next day.

Feed Me – Real Food Co.

I’m excited to spread the word about a new paleo meal service operating in the CBD: Feed Me – Real Food Co..

From their website:

“Feed Me – Real Food Co. is a weekly pre-made meal service, based in Sydney CBD. We specialise in cooking tasty, nutritionally balanced meals and snacks, made with chemical-free produce, free-range, grass-fed meats and high quality ingredients. All our meals are gluten and grain free with absolutely no artificial ingredients or preservatives used.”

Since this is a brand new business I haven’t had the opportunity of ordering from them yet but I’ve known the owners for a while and I’ve eaten their food before. I cook most of our food because a) I like to know exactly what goes in it, b) it tastes great (that’s my taste buds talking, not my ego). Let me tell you, these ladies make food I would happily eat every day instead of my own: delicious and made with high quality ingredients.

I’ll be away for a few weeks but will post a review after that. In the meantime, please check out their website and like them on Facebook. Help spread the just eat real food message around.

Feed Me – Real Food Co.
Level 1, 17 – 19 Bridge St
Sydney NSW 2000
0422 443 933
On Facebook

Review: CocoLuscious organic coconut ice cream

On my very first visit to Paleo Cafe one of the many things that grabbed my eye was CocoLuscious organic coconut ice cream. The fact that Alvaro was not there was the perfect excuse to buy a tub to bring home. With many flavours to choose from it was very tempting to grab one of each but the price tag ($12+) helped with restricting the purchase.

That first tub was the tropical (a.k.a. plain coconut) flavour. The ingredients are coconut milk, agave nectar, desiccated coconut and guar gum. I know… not perfect but much better than commercial ice cream. It was delicious, and while less sweet than sugar-loaded ice cream, I would prefer even less (perhaps none) sweetener.

On another visit to Paleo Cafe (not that that’s the only shop that sells it, but the freezer is located in the perfect spot for inducing compulsive purchases) I grabbed a tub of the gold label vanilla ice cream, which is sweetened with coconut sugar instead of agave nectar (much healthier because is not pure fructose like agave). The rest of the ingredients are coconut milk, pure vanilla extract and guar gum. Again, not perfect but good enough for a once-in-a-while delicious indulgence.


Review: Paleo Cafe (Bondi Junction) (2)

My second visit to Paleo Cafe was a Sunday family breakfast. We started with some drinks: a green detox juice (celery, cucumber, kale, kiwi and lime) for me, a long black for Gladys and an iced coffee (made with CocoLuscious ice cream) for Alvaro. Didn’t get to try the hot coffee but both the juice and the iced coffee were great.

Green detox ($7)

Long black ($3.50)

Iced coffee ($7.50)

Alvaro also got one of the treats from the counter to share while we waited for our meals to be served.

Treat ($3?)

Needless to say, the breakfast menu here is the complete opposite to the norm. Usually there are just one or two paleo-friendly options but here we were spoilt for choice. If only we had bigger stomachs (or a larger family). We ordered three dishes to share. First, the zucchini & kale fritters, served with crispy bacon strips and sweet chilli onion jam. These were taller and fluffier than regular fritters (not complaining!), delicious especially when paired with the bacon and the jam.

Zucchini & Kale Fritters ($12)

Next we ate the caveman’s big breakfast: free range eggs cooked to your liking (we had them poached), served with sirloin steak, crispy bacon, pork sausage, wild mushrooms, roast cherry tomato, red onion and spinach on Paleo toast with Paleo tomato sauce. It sounds huge and it is indeed big and filling, but not humongous. The mushrooms were a bit watery but overall it was a great brekkie dish.

Caveman’s Big Breakfast ($20)

Finally we had the breakfast special: banana bread French toast & bacon, served with banana & maple syrup. Great stuff, but it would be too sweet to have a whole serving for breakfast IMO.

Breakfast special ($16)

On a second breakfast visit I had half of a breakfast fritatta that was great. “Containing” the egg mixture in bacon is a great idea that I may copy just to use my abandoned muffin trays.

Breakfast fritatta ($4.50)

My “real” breakfast was double smoked bacon and free range eggs served with spinach and a sweet potato rosti, plus Hollandaise sauce on the side. Great bacon, perfectly poached eggs, great sauce and nicely flavoured sweet potato rosti.

Double smoked bacon and free range eggs ($16 + $0.50 for the Hollandaise sauce)

Bonnie ordered something totally different to her usual breakfast fare: banana pancakes served with berry compote and whipped coconut cream, with a side of bacon. Yeah, really. The serving was massive and the whole thing was delicious, except that was way too much sugar for someone who doesn’t eat a conventional diet. Probably best for sharing between a few people or after a very demanding workout.

Banana pancakes ($13 + $4 for the double smoked bacon)

Paleo Cafe
Shop 5, 310-330 Oxford St
Bondi Junction NSW 2022
On Facebook

Paleo Cafe on Urbanspoon

Recipe: Crustless smoked trout quiche

This recipe was inspired by a Facebook comment from my great friend Oriana. I used to spend most Sundays in her house. We played, laughed, and dreamed about starting a band. We played outside with her cousin. We went to the shops to buy bread, ham, and milk for afternoon tea. We wrote silly things. Dad picked me up when I was tired, well fed and happy.

Oriana left school to move to Tacna (city in the South of Perú) with her family and one day she decided to move to Norway – and became a great writer and cook in the process. “Naturally”, the only way we can keep in touch is Facebook. And this is how this recipe came about; Oriana shared her favourite ingredients in the comments section for one of my quiche recipes: salmon, leeks and carrots. I didn’t ask more to avoid making a rip-off of her recipe. Hope mine is half as good.

A note on ingredients: I used smoked trout fillets, not the sliced smoked trout that is normally used in salads. Also, I found this quiche rather sweet to my palate (bear in mind I don’t eat much sugar) due to the amount of sugar in leeks and carrots. You can use less veggies if you prefer.

Crustless ham, mushroom & spinach quiche
Yield: 8-10 servings


  • 3 tablespoons ghee or butter
  • 2 leeks
  • 3 medium carrots
  • 12 eggs
  • 300g smoked trout fillet
  • 2 dill sprigs
  • salt and pepper


  1. Preheat oven to 180°C.
  2. Chop off the green part and the root of the leeks, discard. Split white part in half and wash well. Slice it finely.
  3. Peel and chop carrots finely.
  4. Heat 2 tablespoons ghee or butter in a large pan. Add leek and carrots, cook in low for approximately 10 minutes.
  5. Discard dill stems, chop leaves coarsely.
  6. Chop trout in large chunks.
  7. Whisk eggs and season with salt and pepper. Mix in the veggies, trout and dill leaves.
  8. Melt the other tablespoon of ghee or butter and grease the bottom of a large Pyrex baking tray. Pour the quiche mixture and bake until set, 40 – 50 minutes.
  9. Cut in portions and serve, or keep in the fridge/freezer for later.

Recipe: Lúcuma smoothie

Here’s a 2-ingredient recipe for a great tasting smoothie. We used lúcuma powder because we love it and get it cheap every time we go back home (you can buy it here but it’s freaking expensive). You can substitute cacao powder or fresh/frozen fruit. The possibilities are endless.

Lúcuma smoothie
Yield: 2 servings


  • 1 fresh young coconut, chilled
  • 2 heaped tablespoons lúcuma powder


  1. Crack open the coconut, pour water in blender, scoop the flesh with a spoon and add it to the blender.
  2. Add lúcuma powder, blend until smooth and enjoy.

Product review: Spiral Foods organic coconut paste

In a recent visit to Bondi Junction I realised this is the suburb I should be living in. Aside from awesome places to eat (a review coming soon), there are a few great health food shops. One of my purchases that day was a box of Spiral Foods organic coconut paste sachets.

The package reads “coconut paste can be used in soups, casseroles, curries, sauces, stir-frys, ice-cream and desserts to add a creamy texture and a great coconut flavour”. I have used it to make paleo “ice cream” (try this amazing recipe) but I view it more as a portable snack. It’s essentially the same product as the creamed coconut I reviewed a while ago, but in sachets. As you can see in the photo, the oil separates at the top. While you can heat it with your hands to mix it up, I prefer eating it as cold as possible for a bit of a crunch.

Organic coconut paste

Spiral Foods