CrossFit Coleraine



Health guidelines of portions of fruit and veggies per day is widely known to be 5, however were you aware for optimum nutrition the ACTUAL number per day should be 9!?  5 is a bare minimum and if you were to be honest, are you hitting anywhere near this?

So, to Liven up those veggies and make it easy to ramp up that portion count, try this!!

Carrots, chopped 

Olive oil 

Your choice of herbs and spices

generously cover the carrots and lay out on a sheet, roast in the oven for 25 mins at 220.

Top row: Paprika and black pepper

Bottom row: Garlic and cayenne

They are so good, you will never boil a carrot again, trust me!

#makeyourown #crossfitcoleraine #cantouttrainabaddiet #youonlybetter #fuelyourtraining #sendmeyourpics #paleo #whole30 #zone



These individual little bakes heat up really well and have in your veggies too! Great for your lunch box.

6 deep muffin cases

3 eggs

Choice of veggies

Line the muffin cases with your choice of veggies, I have used chopped onions and mushrooms plus a tiny bit of smoked mackerel.

Whiz the eggs up and pour equally between the 6 cases.

On top I sprinkled some basil, garlic and paprika.

Bake in the oven for 15 mins on 180.

So easy and quick, not to mention tasty!

#makeyourown #crossfitcoleraine #cantouttrainabaddiet #youonlybetter #fuelyourtraining #sendmeyourpics #paleo #whole30 #zone



If you are looking to reduce inflammatory foods in your diet such as refined flours but don’t want to give up bread, then try this.  I didn’t think it would be as good as a regular muffin but it is BETTER, very tasty and filling, great for post training!

Whizz in the bullet;

1 cup oats

1 tablespoon chia seeds

1 teaspoon baking powder

Stir in; 

2 tablespoons applesauce

Splash non dairy milk

Make into a ball, put in a cup and microwave on high for 2 minutes …

Great toasted too .

#makeyourown #crossfitcoleraine #cantouttrainabaddiet #youonlybetter #fuelyourtraining #sendmeyourpics


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These would be great for any meal but I make them ahead of time and take them with me for lunch as they are easily transported in a lock-lid box.

4 sweet potatoes, the inside scooped out (use skins for potato boats! Last weeks recipe)

Mix in;

1 egg

Chopped bacon, cooked OR smoked salmon

Some onion or peppers

Spinach leaves

Fry in coconut oil for a few minutes each side, DONE!

#makeyourown #crossfitcoleraine #cantouttrainabaddiet #youonlybetter #paleo #fuelyourtraining




Make plenty and heat up as a healthy breakfast, lunch or dinner accompaniment.

2-4 sweet potatoes, microwave for 7minutes

Cut in half long ways and Scoop out the inside (make potato bacon cakes with it, next weeks recipe!)

Put whatever veggies inside;

I put mixed leaves in 2 and chopped onion in 2

4 eggs, 1 in each half

Chopped cooked bacon for 2

Grated Cheese sprinkled on 2

Baked in the oven for aprox 10 minutes at  200 degrees.

Salt and pepper to finish.

#makeyourown #crossfitcoleraine #cantouttrainabaddiet #youonlybetter #paleo #fuelyourtraining





6 eating apples (I divide up into small dishes but you could do 1 large dish if you prefer)

For the topping melt;

3 tablespoons coconut oil and 2 tablespoons maple syrup

Then stir in;

5 cups of your fav nuts and seeds with some cinnamon,  I use oats but replace with nuts, ground almonds or desiccated coconut if you want to keep it paleo. 

Cover the apples with the mix and bake for 20mins at 160 degrees.  Have this as a dessert if you want but would also make a great breakfast! It isn’t full of sugar and has lots of healthy fats and non starchy carbs.

#makeyourown #crossfitcoleraine #cantouttrainabaddiet #youonlybetter #paleo



This is a version of the overnight oats and I came up with it to try to get these amazing little seeds into my daily diet.  It’s just as good as the overnight oats (if not better), less carbs and more protein and fats. *

1 tablespoon protein powder

1 tablespoon quark

1/2 cup berries

Splash of milk

Whizz this all up and then stir in 1 tablespoon of chia seeds.

* Chia seeds are a concentrated food containing healthy omega-3 fatty acids, carbohydrates, protein, fibre, antioxidants, and calcium. (about 2 tablespoons) contains 139 calories, 4 grams of protein, 9 grams fat, 12 grams carbohydrates and 11 grams of fibre, plus vitamins and minerals.

Overnight the seeds absorb and grow! If you still prefer the consistency a bit thicker you could add a tablespoon of oats into it too, play about with it to find what you like the best.

#makeyourown #crossfitcoleraine #cantouttrainabaddiet #youonlybetter 


imageThese are a lovely protein treat that are full of healthy fats too.  They are not really sweet tasting so if you prefer something a bit sweeter add in a tablespoon of maple syrup or honey.

100g desiccated coconut

25g vanilla protein powder

25g oats 

165ml Small tin of coconut milk

1 egg

Don’t whizz, just stir together until combined. Put on a lined baking sheet and bake for 15-20mins 180 degrees.  Cover with some good quality plain chocolate, DONE!

#makeyourown #crossfitcoleraine #cantouttrainabaddiet #youonlybetter


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If you hadn’t guessed already, I LOVE chocolate! I have to try really hard not to bombard you with just chocolate recipes but I hope you will enjoy these as much as I do.

1/2 cup of coconut oil

3 tablespoons honey

Vanilla essence

1/2 cup of cacao powder 

Melt the coconut oil and honey then stir in the vanilla essence and cacao powder.  Line a dish with paper and throw it in the freeze.  That’s it! Add whatever extras you want to it, I’ve put sunflower seeds in mine this time but it could be nuts, dried fruit, orange zest,  seasalt, cinnamon, there are lots of possibilities.

Break it up, Jar it up and share!

#paleo #makeyourown #crossfitcoleraine #cantouttrainabaddiet #youonlybetter 


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Shop bought sauce is full of sugar, this is one of my pet hates as they hide it in there and often it’s not clear how MUCH sugar there is. Well this is just tasty, fresh ingredients that makes a great sauce the whole family will enjoy.

2 carrots

2 onions

2 garlic cloves

Stir and soften in a tablespoon of oil.

Then add to the slow cooker with…

1 tin of tomatoes or passatta 

Teaspoon of oregano and mixed herbs, salt and pepper

Leave for 8hrs.

Leave chunky or whizz up and put in jars.

Use for meatballs, bolognaise, pasta, curry …  I put one in the freezer one in the fridge and I may give one away and share the love!

#paleo #whole30 #makeyourown #crossfitcoleraine #cantouttrainabaddiet #youonlybetter 



Perfect for those carb-cravings and can be incorporated into your daily plan without going off track, Ive made it so it’s just sweet enough to do the trick without blowing the carb count!

2 eating apples, blitzed in bullet but not too much, or grated

3 eggs whisked

2 tablespoons protein powder (I used vanilla)

Vanilla essence

Teaspoon cinnamon

4 oz oats

1.5 oz raisins

2 tablespoons sunflower seeds

2 tablespoons honey 

2 tablespoons melted coconut oil

160 for 20 minutes

Cut into 15 small squares and each square is 1 carb block on zone.

#zone #makeyourown #crossfitcoleraine #cantouttrainabaddiet #youonlybetter 



For all you Reece lovers out there, a sweet Paleo treat that won’t ruin your hard work, especially if you have over indulged a bit over Easter.

At first glance this recipe looks complicated but it isn’t at all… I’ve simplified it so your not put off giving it a go!

3 Bowls = 3 Layers

Bowl 1

100g dark choc

1 tablespoon coconut oil

Bowl 2

2 tablespoons honey or maple syrup

1/2 cup almond butter

Bowl 3

Same as bowl 1

Melt 1st bowl of ingredients and fill 15 mini cups and freeze for 15mins

Repeat with each bowl building up the layers.  THAT IS IT!

It’s so easy and can be kept in the freezer so they don’t get eaten all at once!

#paleo #makeyourown #crossfitcoleraine #cantouttrainabaddiet #youonlybetter 



These are the carbs I LOVE, great alternative to bread if you are avoiding wheat AND there’s no added sugar. Perfect with some real butter.

3 bananas

3 eggs

Whizz/ mash these up together ….

Add in 6 oz oats and 6 tablespoons of raisins ( or your fav dried fruit)

Dollop onto a baking sheet with a tablespoon.

You should get 21-24 heaped tablespoonfuls.  If you are looking to count blocks you need a minimum of 21 for each one to be counted as a carb block.

15-20 minutes in the oven at 170.

#zone #makeyourown #crossfitcoleraine #cantouttrainabaddiet #youonlybetter




If anyone was lucky enough to get some of this at one of the Friday night lights you were in for a treat, we were all actually fighting over it in the end!  It’s Paleo, it’s dead EASY and quick, My kids LOVE it  and here is the recipe, EEEEEK!!!!

Chicken strips, just slice up the breasts

1 egg, whisk it up and coat the chicken in the egg

180g ground almonds

ADD into it your spices;

3 teaspoons paprika

1/2 teaspoon cayenne

1 and 1/2 teaspoon cumin

1 teaspoon oregano

1/2 teaspoon garlic powder

Then cover the chicken pieces in the mix, bake in the oven for 25 mins at 180 degrees.  If you don’t use all the coating just keep it in a jar for next time, you will definitely want to make it again.  Since being given this recipe I’ve made it every week.

#paleo #whole30 #makeyourown #crossfitcoleraine #cantouttrainabaddiet #youonlybetter #zone





I’m really trying to show here that REAL food is SIMPLE to prepare, doesn’t take AGES and needn’t cost you a fortune. No oats so if you are grain free this is perfect for you. But a cup of nuts can be replaced with oats if you prefer. 

* 2 tablespoons of honey and 2 tablespoons of coconut oil melted together

* 1 teaspoon of cinnamon or your fav spice and a bit of vanilla essence

* 4-5 cups IN TOTAL of your fav nuts and seeds (oats if you like!)

* 1 cup of dried fruit (I used raisins) to be added AFTER baking

I used mixed nuts, ground almonds, chia, pumpkin and sunflower seeds

But put in what YOU LIKE! It could include Brazils, coconut flakes or almonds to name a few ideas. I blitzed the larger nuts a teeny bit, but you don’t have to.  Other dried fruit ideas are dried cherries, cranberries, goji berries or chopped dates.

Stir it up,  put on a baking sheet and cook for 20 minutes at 150.

I moved it about half way through the cooking time.

Leave to cool, break it up a bit, add your dried fruit and ENJOY!!

#eatrealfood #crossfitcoleraine #makeyourown #paleo #mothersday #granola



This is SO easy and SO worth it, just ONE ingredient … Apples!

Peel, core, chop, throw into slow cooker

Leave for about 4hours

Let cool slightly and whizz up … DONE!

This sweet, caramel-like sauce is great alternative to jam, honey and syrup.

Just dollop on your favs…. Pancakes, porridge or yogurt.

#snacksmart #cantouttrainabaddiet #crossfitcoleraine #clevercarbs

** PANCAKE DAY – TUE 28th FEB **


If you love pancakes but don’t want to go for the gluten/dairy version these are a delicious alternative!!

if you are into ZONE, the entire batch is 6 blocks, so divide Into 3 batches for a 2 block snack – perfect post training.  If your not into ZONE just enjoy and know it’s good fuel!!

3 tablespoons ICON (I used cookies and cream)

2 bananas

3 eggs

Whizz up, use a hot pan with some coconut oil.


#fuelyourtraining #ICON #crossfitcoleraine #cantouttrainabaddiet #zone



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This is so easy, super delicious and perfect post training. This is Joe Wicks inspired, I’ve just tweaked the amounts a bit to get a ZONE count if you are into your blocks.
Don’t be scared to take your carbs, particularly after you’ve trained hard, this version quantifies macros for you and comes in at 3 BLOCKS.

1 cup strawberries
1 tablespoon ICON (I used cookies and cream)
Splash milk (whatever you prefer)
Dollop of Greek yogurt

Whizz up, stir in 1 oz oats and stick in fridge a minimum of 4hrs or overnight. EASY!

fuelyourtraining #ICON #crossfitcoleraine #cantouttrainabaddiet #zone #joewicks



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These are so easy and a great alternative to chocolate.  They have carbs, protein and fats but predominantly fats, so would count as 1 ball as 1 BLOCK of fat. (Depending how big you make them!!!)

About 12 dates

2 tablespoons chia seeds

1and 1/4 cup Nuts (I threw in a few salted peanuts too!)

Juice and rind of a lemon (or a few squirts from your squeezy bottle)

1/2 cup of ICON (I used cookies and cream)

Blitz it all up and roll into little balls, I got 16 …

Freeze …


#snacksmart #cantouttrainabaddiet #crossfitcoleraine #zone #ICON