The Cell's Nutrition Blog

Education, Advice and Recipes designed to help you perform at your best

  • Archives

  • RSS Meal of The Day

    • Bacon and Currant Pork Burgers with Spicy Orange Dressing May 25, 2019
      I suck at inspiring myself at times. I’’m really not that creative. I try. I try really hard, but I just don’’t make the cut sometimes. So when I’’m wandering the isles at Whole Foods in hopes of inspiration to flood my brain, I usually just end up calling Dom. He’’s incredible. This man knows food better than anyone I know, and he thinks of the weirdest com […]
  • Subscribe

  • © The Cell - Real Fitness and, 2010. Unauthorized use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to The Cell - Real Fitness and with appropriate and specific direction to the original content.

    Protected by Copyscape Online Plagiarism Test
  • Advertisements

One Pot Chicken Drumsticks

Posted by The Coach on October 10, 2012

From Everyday Paleo

2 tablespoons coconut oil
8 chicken drumsticks
Sea salt and black pepper
1 tablespoon seasoning (I used lemon and rosemary)
1 medium onion, cut into large chunks
4 garlic cloves, minced
1 cup diced fresh tomatoes
3-5 small Zucchini’s, cut into large chunks

In a large skillet, heat the coconut oil over medium-high heat until hot enough to sizzle when you add the drumsticks. Generously season the drumsticks with salt and pepper, add to the hot oil, and sear for 5-7 minutes,  or until browned on all sides.

Sprinkle the seasoning on top of the drumsticks and add the onions, garlic, and tomatoes.

Cover, turn the heat down to medium or medium-low, and simmer for 15 minutes.

Add the zucchini and cook for an additional 5 minutes or until the chicken is no longer pink in the middle.


Posted in Mains | Tagged: , | Leave a Comment »

Breakfast Pudding

Posted by The Coach on October 10, 2012

1 Frozen Banana
2 scoops 180 Protein (Vegan Formula)
Enough coconut water to make it creamy but not sloppy!

Mix it all together and blend.

Posted in Breakfast | Tagged: , | Leave a Comment »

Omelette Muffins

Posted by The Coach on September 25, 2012

You can really get creative with these and add whatever ingredients you want.

6 eggs
1/4 – 1/2 cup cooked meat, cut or crumbled into small pieces
1/2 cup diced vegetables
1/4 tsp salt
1/8 tsp ground pepper
1/8 cup mayonnaise
1/8 cup water

Preheat oven to 180 degrees.
Grease 6 muffin tins with butter or coconut oil or for easier removal line with paper baking cups. The baking cups also help the muffins hold their shape.
In a bowl, beat the eggs. Add meat, vegetables, salt, ground pepper, and any other ingredients and stir to combine.
Spoon into the muffin cups.
Cook for 18-20 minutes until a knife inserted into the centre of a muffin/omelette comes out almost clean. The omelette’s will continue to cook for a minute or two after being removed from the oven so don’t cook them to within an inch of their life. Remove the omelette’s from the muffin cups and serve, or cool completely and store for another day.

Whole Life Challenge_Paleo_CrossFit

Posted in Mains, Snacks | Tagged: , | Leave a Comment »

Kebabs with Satay Sauce

Posted by The Coach on September 24, 2012

By StaceyWhole Life Challenge_CrossFit_Paleo_Satay_Kebabs

Quite a few of you have asked me what is in the Satay Sauce I am always talking about – Recipe originally given to me by Carole so here it is. Enjoy!

500g mince beef, chicken or pork
1 white onion, grated
2 garlic cloves, finely grated
½ tsp ground ginger
1 tbs Olive Oil
2 tsp Curry Powder
½ tsp Tumeric

Satay Sauce
1 small white onion, grated
2 garlic cloves, grated
1 tbs oil
¼ cup almond butter
¼ cup coconut cream


  1. Place all kebab ingredients into a medium sized mixing bowl, combine well
  2. Roll mixture into small sausage shapes, thread onto skewers and place on grill until cooked through
  3. To make almond sauce, place oil, onion and garlic into pan and fry on low heat for 5mins or until slightly browned
  4. Add almond butter and coconut cream, stir consistently until thickened.

Leave to cool slightly and then remove excess oil.

Paleo_Whole Life Challenge_Kebabs_Satay

Posted in Mains, Snacks | Tagged: , , | Leave a Comment »

3, 2, 1, Go Pancakes

Posted by The Coach on September 17, 2012

I don’t know we’re this one originated from but the recipe was passed on by Cell member, Mel Ashley and then named by Cell member and Rawsome owner, Laila Gampfer. They are simply awesome and I’ve had them for Breakfast for the last 2 days 🙂

3 x eggs
2 x bananas
1 x heaped tspn nut butter
(Hence the name 3, 2, 1 GO Pancakes :-))

Process the crap out of all ingredients in a food processor until all combined into a smooth batter.
Heat butter or coconut oil in a fry pan over medium heat.
Pour some of the batter into the fry pan and cook until bubbles start appearing. Flip and cook the other side.
Throw on a plate and serve with coconut butter, berries and coconut cream.

Paleo Diet_Whole Life Challenge_Pancakes_Rawsome

Posted in Breakfast, Snacks | Tagged: , | 1 Comment »

Banana & Coconut Gelato

Posted by The Coach on September 12, 2012

Literally just made this and had to share. No idea what to call it so Gelato it is 🙂
I didn’t really measure anything so the below are approximates.

1 Frozen Banana (I used 2 lady finger bananas)
Heaped Tspn Nut Butter (I used, Almond, Brazil and Cashew Nut Spread)
1/3 cup Coconut milk

Throw it all together in a food processor and zip it until it’s all smooth.

Eat. Enjoy. Yum!

Whole Life Challenge_Paleo Gelato_The Cell CrossFit Perth

Posted in Snacks | Tagged: , , | Leave a Comment »

Storm’s Brekkie Slice

Posted by The Coach on September 3, 2012

By Storm

This is for the athletes who have asked me for the slice recipe that Adrian and I eat for breakfast sometimes.

1 cup of almond meal
1 cup of coconut flakes if you use shredded half the amount (make sure you check they do not have any other nasties in the packet like sugar)
1/2 cup of 180 coconut protien powder (for those that do not consume whey and those that are doing the Wholelife Challenge please substitue with 1/3 cup of coconut flour we use less as the coconut flour is more dense)
Zest of 1 lemon
1/2 cup of dried berries (please check packet again as they add sugar, corn syrup, oils and preservatives)

1 mashed banana
1/2 teaspoon of real vanilla
Juice of 1 lemon
3 egg yolks
3 egg whites whipped to stiff peaks (these are the last ingredient to be combined)


1. Blend dry ingredients
2. Blend wet ingredients (leave out the egg whites)
3. Mix the wet into the dry (this will not have the texture of a cake mixture more like a wet dough)
4. Whip and then fold in the stiff egg whites a couple of spoonfuls at a time we do not want to over work the mixture.
5. Spoon mixture into prepared loaf tin.
6. Place in oven for 40 minutes, test with skewer at the end of cooking time to ensure loaf is cooked through.
7. Eat and enjoy.

Posted in Breakfast | Tagged: , | 1 Comment »

Paleo Pumpkin Bread

Posted by The Coach on August 20, 2012

Here’s a great recipe for Paleo Pumpkin Bread courtesy of Aussie Chef, Teresa Cutter’s website and sent to me by Cell member Anna Stevens. Thanks Anna!

I’d maybe try to omit the honey. Pumpkin is already quite sweet, however I’d have to experiment with this. Have a go and let me know what you think.

Paleo Pumpkin Bread

Paleo Diet_The Cell CrossFit_Healthy Eating

Posted in Snacks | Tagged: , | Leave a Comment »

Jalapeno Dijon Grilled Chicken

Posted by The Coach on June 6, 2012

If you like a bt of spice in your life like I do, this recipe is for you. The Cell CrossFit Perth_Nutrition_Paleo Diet_Whole Life Challenge

Around 1.5kg Chicken Thighs
4 Tbsps Dijon Mustard
2 Cloves Garlic
Sliced Jalapeño’s (I use 3 and leave the seeds in)
1 Tbsp Chopped Rosemary
1 Tsp Freshly Ground Pepper
1 Tsp Celtic Sea Salt
2 Tbsp Olive Oil
Juice from 1 Lemon

Combine all ingredients, except the lemon juice, to make the marinade
Marinade your chicken for 24 hours
When the chicken is ready to cook, heat up your barbecue or grill
Cook your chicken thighs until done
Once done, squeeze the lemon juice all over the chicken thighs and cover with foil for 10 – 15 minutes.
Serve with cauli fauxcous and some leafy greens

Jalapeno_Dijon_Grilled Chicken_Paleo

Posted in Mains | Tagged: , , | Leave a Comment »

Coconut Aminos

Posted by The Coach on June 6, 2012

I recently came across a supplier for Coconut Aminos, something I’d been trying to find for quite a while.

What is Coconut Aminos?
When the coconut tree is tapped it produces a highly nutrient-rich “sap” that exudes from the coconut blossoms. This sap is raw, very low glycemic, an abundant source of 17 amino acids, minerals, vitamins, and has a nearly neutral pH. A comparison between coconut tree sap and soy, shows that coconut sap contains 2-14 times the amino acid content of soy.

It is a soy-free seasoning alternative for use like soy sauce and Tamari in salad dressings, marinades and sautés. It doesn’t have a coconutty flavor.

Coconut Amino’s have 65% Less Sodium then Soy Sauce and are,

  • a High Source of Liquid Aminos
  • 100% Organic
  • Gluten-Free
  • Dairy-Free
  • GMO-Free
  • USDA Organic
  • Non GMO Project Verified

I purchased a gallon from With shipping it came to around AU$95. But you can also get it in smaller quantities, around 230mls, for about $7 plus shipping. It took around a week for delivery.

Coconut Aminos_Soy Free_Paleo Alternative

Posted in Article | 1 Comment »