Product review: Woolworths slow cooked stocks

As much as I love making my own broth, when time is tight it’s nice to have backup options. Some of them can be quite expensive but fortunately Woolies has come up with a range of slow cooked stocks that are decent and budget-friendly.

The stocks come in 4 flavours: King Island beef, vegetable, free range chicken and white fish. All have very clean ingredients lists. All good for cooking and okay for drinking straight. Perfect for emergencies and/or lazy people.

Woolworths King Island beef stock, vegetable stock

Woolworths King Island beef stock nutrition information

Woolworths vegetable stock nutrition information

Woolworths free range chicken stock, white fish stock

Woolworths free range chicken stock nutrition information

Woolworths white fish stock nutrition information

Recipe: Menestrón

The Peruvians took the minestrone recipe, brought with the Italian migrants, and turned into it menestrón. The Peruvian version is heavier on the basil and almost never features tomatoes. It’s also big on the carbs, not only featuring beans (sometimes a few different kinds) but also pasta (often penne). I grew up loving my mum’s and aunty’s, and I crave it when it starts getting chilly in Sydney. I make my version with no beans nor pasta, and often use whatever veggies I have available. This time, for example, I couldn’t find turnip, so used radishes instead.

Peruvian osso buco
Yield: 4 servings
Adapted from this recipe



  • 1 onion, minced
  • 1 garlic clove, minced
  • 2 tablespoons fat of choice (I used ghee)
  • 1 kg beef stew meat
  • 2 litres beef broth
  • 2 medium carrots, coarsely chopped
  • 1 turnip, coarsely chopped
  • 1 leek, sliced
  • 1 celery stick, coarsely chopped
  • 2 nicola potatoes, cubed
  • 1/2 cup green peas
  • 1 cup green beans, chopped
  • 4 tablespoons parsley
  • 2 tablespoons basil
  • salt and pepper


  1. Heat fat in a pot on low heat, cook garlic and onion for about 10 minutes, until very soft.
  2. Add meat, turn heat up and brown. Season with salt and pepper.
  3. Add carrots, turnip, leek, celery, potatoes and broth. Cook for about 1 hour, until the potatoes are tender.
  4. Add peas and green beans. Cook for another 15 minutes, turn off heat.
  5. Blend parsley and basil with a bit of broth, add to the soup, adjust seasoning and serve.

Product review: Giving whey another go (part 1)

It’s been 5 years since I consumed whey protein regularly. When I went paleo I cut down most dairy and noticed a great improvement in my respiratory allergies. My approach to eating is to cycle foods as much as I can because there is good and bad in most stuff (with some exceptions that I prefer to stay away from). One of the things that I have incorporated lately for convenience and for the sake of variety is whey. I had done a few protein smoothies here and there and had noticed that quality made a huge difference in my reactions, particularly an itchy throat immediately after ingestion and a stuffy nose the day after.

I went on to investigate good quality whey protein powders that were grass-fed and crap-free, and that came in sample size. Below a review of the first two brands I tried.

The Naked Co. offers whey protein isolate in 3 flavours: organic cinnamon (whey protein isolate, organic cinnamon powder, organic stevia extract; 0.3g sugar per serve), organic vanilla (whey protein isolate, organic vanilla powder, organic stevia extract; 0.3g sugar per serve) and organic cacao (whey protein isolate, organic cacao powder, organic stevia extract; 0.2g sugar per serve). They are made in Australia, mix very well, taste amazing and are not super sweet.

The Naked Co. whey protein isolate

The Naked Co. whey protein isolate

Open To Play makes whey protein isolate from NZ, it’s gluten and lactose, GMO and preservative free, it’s sweetened with stevia and comes in chocolate (whey protein isolate, natural cocoa, organic stevia; 0.125g sugar per serve) and vanilla (whey protein isolate, natural vanilla, organic stevia; 0.125g sugar per serve) flavours. They mix well but take a bit more shaking than the other brand, taste great but I found them a bit too sweet for my taste.

I’ve been having a serve of protein powder in water post-workout 2-3 per week with no ill effects. I haven’t put on weight, nor fat. If anything, I think I’ve gotten a bit leaner, which was unexpected, but it could be a million things other than the whey.

Open to Play whey protein isolate

Open To Play whey protein isolate

I will try few more brands to decide which to buy if/when I need it. Keep your eyes peeled for the reviews.

The Naked Co.

Open To Play
On Facebook

Product review: Hunted & Gathered Dry Wors

Hunted & Gathered, the makers of my favourite 100% paleo beef jerky have a new(ish) product: Dry Wors. This is their version of a traditional South African dried beef sausage.

Dry Wors

These are expensive ($20.50 per pack) but worth every cent. They are made with organic grass-fed beef, organic coriander seeds, organic black pepper, organic vinegar, organic coconut sugar and pink lake salt. They are chewy but less than jerky, and also fattier. Great shelf-stable snack to have handy.

Hunted and Gathered

Review: Cocowhip coconut ice cream in Sadhana Kitchen (Enmore)

One of the highlights of summer this year was the introduction of Cocowhip vegan ice cream in Sadhana Kitchen. This soft serve is made entirely from coconut flesh & coconut water and incredibly creamy.

Wagon Wheel Sundae Cocowhip, Original Cocowhip with caramel sauce, Tim Tam Slam Cocowhip

Out of the four sundae options, they had sold out on the salted caramel. We ordered the other three to share between three. We had the simplest one (Original Cocowhip) with both cacao and coconut soft serve twisted together, topped with caramel sauce and cacao nibs. Simple but great.

Original Cocowhip with caramel sauce

Original Cocowhip ($7)

We chose plain coconut cocowhip for the Tim Tam Slam Cocowhip, which comes with a house made tim tam, cacao nibs and house made chocolate sauce. I haven’t had a real Tim Tam in almost 5 years but I’m pretty sure this one didn’t come close, in a good way. It was decadent, delicious and low in the guilt factor.

Tim Tam Slam Cocowhip

Tim Tam Slam Cocowhip ($13)

We also had plain coconut cocowhip in the Wagon Wheel Sundae Cocowhip, topped with half a house made wagon wheel, raspberry chia jam, cacao nibs and house made chocolate sauce. I liked this one a bit better than the Tim Tam Slam thanks to the tartness of the raspberry chia jam. I must admit I have never had a real Wagon Wheel so can’t compare.

Wagon Wheel Sundae Cocowhip

Wagon Wheel Sundae Cocowhip ($13)

Sadhana Kitchen
147 Enmore Road
Enmore NSW 2042
(02) 9516 1334
On Facebook

Sadhana Kitchen on Urbanspoon

Recipe: Fragrant roasted chicken with cinnamon pumpkin and broccolini

I’ve been using this awesome recipe for roasting chicken for the past few months. It’s simple and fool-proof, and it gives you the flexibility of using any spices you want. I often use a mix of rosemary and sage salts or a mix of rosemary and lemon salts. This time I used a mix of Moroccan spices and paired it up with cinnamon-y pumpkin and broccolini. Delicious!

Fragrant roast chicken

Fragrant roasted chicken with cinnamon pumpkin and broccolini
Yield: 4 servings

Fragrant roast chicken w cinnamon pumpkin and broccolini



  • 1 chicken (pastured if possible)
  • 2 teaspoons ground coriander
  • 1 teaspoon ground cumin
  • 1/4 teaspoon ground turmeric
  • 1/4 teaspoon ground paprika
  • 2 teaspoons sea salt

Cinnamon pumpkin

  • 1/2 small butternut pumpkin
  • 1/2 teaspoon cinnamon
  • pinch of salt
  • 1 tablespoon coconut oil


  • 1 bunch broccolini



  1. Mix the spices to season the chicken. Follow Simone’s instructions.

Cinnamon pumpkin

  1. Peel and cube pumpkin.
  2. Place in a baking sheet, season with cinnamon and salt and drizzle with melted coconut oil.
  3. Bake at 180°C for about 40 minutes, until soft.


  1. Steam. Serve with chicken and pumpkin.

Review: 80raw/20paleo (Glebe)

I’ve said it before and I’ll say it again: raw vegan food is awesome. Not kidding, it is because it’s mostly paleo. Raw vegan treats? Even better. 80raw/20paleo brings raw vegan/paleo treats to the masses via their stall at Glebe markets.



We tried the salted macadamia caramel cheesecake, a lemon meringue cup and the salted mango cheesecake ice cream. My favourite was the cheesecake ice cream, which I found to be the less sweet of the lot (all of them were too sweet for me regardless).

Salted macadamia caramel cheesecake, lemon meringue cups, salted mango cheesecake ice cream

Salted macadamia caramel cheesecake ($8.90), lemon meringue cups ($5.10), salted mango cheesecake ice cream

They also do a variety of granolas for those who like sweet breakfasts



There you go, if you’re market shopping on a Saturday morning go get a treat. Just remember “treat treats like treats” and make sure you check the ingredients list if you’re squeaky clean paleo.

Glebe Market
On Facebook

A paleo picnic

The paleo peeps met again at Sydney Park for another potluck/picnic. Lots of great food (great tasting + healthy) and even better company. Here are some snapshots of the wonderful dishes, including two kinds of salad, meatballs, beef & spinach muffins, paleo bread, butter & avocado, salmon cakes with yoghurt dipping sauce, awesome raw treats, and my contribution: pate (the recipe I’m not allowed to share), pistachio pesto from The Paleo Kitchen and beet hummus. Note that someone was awesome enough to bring their own portable stove to heat up meatballs.



Beef & spinach muffins

Pate, pistachio pesto, beet hummus

Paleo bread, butter

Salmon cakes, yoghurt dipping sauce


Recipe: Cacao maca smoothie

Confession time: despite being Peruvian, I don’t like maca. I do try to get some in my diet because it’s meant to help with hormonal balance, but I have to find ways to disguise its flavour. I’ve been making a smoothie mix with the dry ingredients listed below, which I multiply 3 or 4 times and store them in a jar, making it easy to chuck in the blender in the morning.

Smoothie mix, coconut milk, avocado

I’ve used avocado and/or coconut milk for thickness and fat content. I don’t use any sweetener (IMO you don’t need any if using coconut milk, anyway) but that might be overkill for you, so go ahead and add your sweetener of choice.

Cacao maca smoothie
Yield: 1 serving

Cacao maca smoothie


Dry ingredients

  • 1 tablespoon cacao powder
  • 1 tablespoon maca powder
  • 1 tablespoon collagen hydrolysate
  • 1/4 teaspoon ground cinnamon
  • 1/4 teaspoon greens powder
  • 1/8 teaspoon vanilla powder or essence

Wet ingredients

  • 1/2 cup water
  • 1/2 cup ice
  • 1/2 avocado or 1/4 cup coconut milk
  • optional sweetener, to taste


  1. Mix in a blender until smooth.

recipe, chocolate, cacao, maca, smoothie, avocado, breakfast

Product review: Campos dark city coldpress coffee

Cold drip/cold brewed coffee is my new thing. I enjoy the smooth taste and less acidic character, compared to long blacks. Last time I was in Campos I noticed they had bottled coldpress coffee in black and milk varieties ($5). I haven’t tried the milk one but the black is pretty good. It is bit less diluted than others I’ve tried, so you can add some ice without watering it too much.

Campos cold press

I think you can only buy the bottles in their cafes, but will keep an eye out in case they start selling the online.

Campos Newtown
193 Missenden Road
Newtown NSW 2042
(02) 9516 3361

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