Paleo Malva Pudding

This has to be the most AMAZING thing I have ever baked. EVER.

For a few reasons.

1. because it is Malva Pudding

2. because it is PALEO MALVA PUDDING

3. because it still tastes EXACTLY like Malva Pudding

4. because did I mention already that it is MALVA PUDDING????!!!

For those of you who are unfortunate enough to have not grown up in the beautiful rainbow nation of South Africa.. you most likely have no idea what all the fuss is about. Well I shall try explain.. and then when I have finished you probably still won’t understand so best you just go and make this straight away.

Firstly… please click this link here to see what Malva pudding looks like when its not being photographed in really bad lightening at night half way through being eaten.

Ok… basically its a traditional South African dessert that is just super soft and gooey and sweet and warm and comforting and homely. One of my fondest memories is of me and my best friend at a school biology camp when we were about 16. We went to a Jewish school and aside from the fact that it needed to be kosher food, Jewish mothers are paranoid their little darlings will starve so there was enough food to feed an army…kosher catering knows how to feed people.  Every night there was Malva pudding for dessert. Anyways… so me and my bestest friend decided to lock ourselves away in the dining room one night and put on music and dance. But not just any music… really dumb stupid music and we were dancing like idiots on purpose and thought it was hysterically funny and didn’t stop laughing the entire time. Except for the every 10 minutes we dug our spoons into the Malva pudding… carried on dancing… another spoonful of pudding… more dancing…more laughing… more pudding and so it went on until we finally decided to go to sleep. And when we went back to the cabin we found an enormous water fight going on. In the middle of the night. Teachers included.

Bio camp was awesome.

So is Malva pudding.

For the pudding:

1 cup of almond flour

1 egg

1 cup coconut milk ( try use the watery part and keep the thicker part aside for the sauce)

3 large tsp of apricot jam

1tsp baking soda ( don’t switch this for baking powder!)

1tsp apple cider vinegar

4 tbsp butter

1 cup of medjool dates

blend everything together and bake at 180 for about 40 minutes

As soon as the pudding comes out the oven prick holes all over and pour the sauce over it.

For the sauce:

heat in a pan:

3/4 cup of coconut milk ( the thicker part)

3tbsp butter

1 tsp vanilla



PLEASE for your own sake go make this now!!!!

Then maybe go do a workout 🙂


Happy day 🙂




Banana Mint Chocolate Cups

Hey everyone!

Anyone want a three legged dog?


Free to a good home.

Doesn’t eat underwear… noooo never

Yes… yes that is was one of my sports bras.

Nevermind… nothing a little bit of deadlifting can’t fix

Nothing like deadlifts to fix a bad mood.

I did  a few warmup sets and then 3 sets of 5 @70kg and did a few weighted pullups, double unders and kettlebell swings.

Post WOD:

1. Mash a banana

2. add a spoon of coconut oil and a drop of peppermint extract

3. place into cupcake holders and freeze

4. melt 100% dark chocolate ( 8 chocolate buttons) with a bit of coconut oil ( about a teaspoon)

5. take out frozen banana bites and cover in the chocolate

6. put back in the freezer ( the chocolate actually froze straight away on the banana!)

EASY- this made three little cups of joy




ten minute Paleo Apple Muffins

HI! So the other night, as in a few weeks ago… ( I have a backlog of recipes to upload!) I really felt like an apple muffin!

I wanted individual sized muffins so that I didn;t have to make  a whole batch of muffins and then land up eating them all myself- which is what usually happens when I bake. So… this recipe I made up on the spot, not thinking too much about it. I think the only thought that was running through my head was: apple muffin NOW.. on repeat.

This took 10 minutes to bake and 3 minutes to prepare and 1 minute to eat all four that came out the oven 🙂


1 egg

1 apple

1 tablespoon of almond flour

2 tablespoons of coconut flour

half a tablespoon of coconut oil

a TON of cinnamon

a drop of vanilla

a sprinkle of baking powder

I baked them at 200 degrees in a silicone cupcake holder





Banana Pudding Cupcakes


I am rushing off to spend the weekend in Jerusalem with two of my favourite girls!! I can’t wait.. but I thought I’d leave you with this recipe first… and I’ll be back next week with workouts and recipes!



For the cupcakes:

3/4 cup almond flour
3/4 cup coconut flour
3 bananas
2 eggs

1tbsp honey

1/4 cup coconut oil
1/4 cup coconut milk
blend together, spoon out into cupcake holders and bake.. i did bigger cupcakes, so it took about 30 minutes to bake.

for the pudding:
1 cup of coconut milk mixed with an egg yolk- heat in a pan until thick. Put this aside and cook up a banana in some coconut oil, cinnamon and honey… when thats cooked and mashed and yummy mix the two together and let it cool- it will be a nice thick pudding.

for the icicng:

5 medjool dates, 1 cup of coconut mik, coco powder all blended in the blender- it should get nice and thick!

( mine didn’t thicken properly because I used too much of the liquid part of the milk and not enough of the cream… that obviously went into the pudding. Make sure you use a lot of thick cream!)

When the cupcakes are cooked and cooled, dig a little hole in the middle, put a spoon full of pudding inside, cover up the hole with the cupcake you dug out, and top with chocolate icing!


Paleo Mint Slice

So yesterday it rained!! And today my dog and I got caught in a downpour. And there was crazy thunder. Its not even winter yet… wtf?! And the most ridiculous part of it all is that last night was the first night of Succot-  a Jewish holiday where you build a little hut and you’re meant to eat all your meals in it. And sleep in it. I think God was keeping himself amused making it rain and all.

Anyway… onto cake

Mint and chocolate is just a match made in heaven.

Pure heaven. This cake is so good I made it TWICE. In the space of two days.

My roommate and I managed to polish off an entire cake in one day. And then I decided to make it again. Real Smart.

And as a result of that I am doing a whole30 challenge… 🙂

I eat 100% strict paleo anyway.. with the very odd paleo dessert here and there but for some reason I’ve been on a baking kick lately. I really have no problem with paleo desserts at all! But the last three weeks have been a bit overboard what with Rosh Hashana, Yom Kippur… Succot and birthdays and then once you make one cake you might as well make another…and so on. The truth is when you eat really clean and suddenly you overload your body with sugar ( even if its from dates and honey- sugar is sugar) its not good!

So a group of people decided to do a paleo challenge and I thought I might as well join in… for me its more of a no baking challenge though 🙂

So in the meantime.. here is the recipe..knock yourselves out 🙂

For the base:

in the first cake I did:

1 cup of coconut flour

2 eggs

1/8 cup coconut oil


baking powder

1/8 cup of honey

1/2 cup cocoa powder

The second time around I did:

1 egg

1/2 cup coconut flour and everything else was the same.  I think I preferred the second cake base!

I cooked it for 180 degrees for about ten minutes

For the Mint Cream:

A cup of coconut milk ( the thick creamy part) blended with 4 medjool dates

add a drop of peppermint essence

( i added in teeeny tiny drops and tasted as I went to make sure I got the right flavour)

For the chocolate ganache layer:

Melt 100% pure cocoa with coconut milk ( the creamy part)

and if you aren;t a fan of SUCH bitter chocolate you can add in a little honey to the mixture.

Assemble your cake:

-Pour the mint cream layer on top of the cake and put it in the freezer to firm up

– Pour the chocolate ganache over the whole thing and again put it in the freezer to firm up

Try go slow…



Apple Pie Cupcakes

Hello everyone!

Today I wanted to share one of my workouts. I like to keep things really simple:

Warmup- jump rope- double under practice

– glute activation and hip mobility drills

Then I did:

3 sets of 12 hip thrusts

3 sets of 10 dumbell split snatch

3 sets of 8 goblet squats

Then I did 3 rounds of”

15 burpees

20 strict pullups

15 sumo deadlift high pull

Then I did a ton of foam rolling… and done!

Now onto the cupcakes!

Apple pie cupcakes

½ C coconut flour

¼ C ground flax

¼ C almond flour

1 egg

1 cup coconut milk

1tbsp coconut oil

Baking powder

¼ c maple syrup

TONS of cinnamon

Spoon out batter, add chopped apple pieces, cover with more batter

Bake at 180 for about 15 minutes

For the Icing

Blend 5 medjool dates with a cup of coconut milk ( the full fat, thick and creamy part- if you open a can and leave it in the fridge the creamy will rise to the top).





Thumbprint Rhubarb and Berry Jam Cookies

Who can honestly say they don’t like a good cookie?

I LOVE a good cookie. In fact I love an entire plate of good cookies. Sadly they don`t love me so much… especially when I eat them 2 hours before a WOD. Helen to be exact.


Warning… these are E-P-I-C

For the cookie dough:

1 cup of almond flour

half a cup of coconut four

a sprinkle of cinnamon

1 banana

1/4 cup melted coconut oil

cocoa powder ( now i didn;t measure this at all coz I had a little left so I just tipped the whole box over.. I am guessing somewhere between 1/8 to a 1/4 cup. My batter was a light brown colour)

Mix everything together in a bowl… never mind dry ingredients/ wet ingredients.. I just threw it all together and mashed with a spoon. This is primal eating boys and girls… I don’t think they had the tools to fuss over separate bowls. They probably didnt have ovens to bake cookies either. whatever.

For the Jam:

3 strawberries, some blueberries , some rhubarb ( I just took very small handfuls of each), a bit of water, a tablespoon of chia seeds and a little coconut. Let this sit for a little while to get all nice and gooey.

The cookie dough is quite sticky but definitely firm enough to roll into a little ball, then press your thumb into it to make a small indentation and spoon a little bit of jam into the indentation.

I also made one cookie with the jam inside!

I cooked them for 25 minutes, 200 degrees – I guess it depends on your oven really. I kept checking to make sure they didn’t dry out.

These come out a little crispy on the outside and SUPER soft and sticky on the inside.

I wouldnt advise eating these before Wodding Helen… Just saying.