CFV Archive

Home Cooking – Paleo Banana Bread

This is a home favorite for us. Our toddler loves it and the best thing is:

  • you can get your kids involved in the whole baking process (ohh, FUN….)
  • there is no sweetener used (no honey, agave, coconut nectar substitutes and such) Nada. Just BA-NA-NAS…
  • it is gluten and grain-free
    Yet, it is so very DELICIOUS! For reals.

Prep Time: 10 minutes Cook Time: 55-60 minutes
Yield: Uno Loaf


1 1/4 cups almond flour
1/2 cup arrowroot flour
2-3 tablespoons coconut flour
1 teaspoon baking soda
1/4 teaspoon salt (use pink Himalayan or sea salt)
1 1/2 cups mashed ripe bananas * (about 3 large bananas)
1/4 cup butter
3 eggs
1 tablespoon vanilla extract


  1. Preheat the oven to 350°F and grease a 7″x3″ bread pan
  2. Combine bananas, butter, vanilla, eggs and vanilla in the bowl of a food processor and kick it on for 30 seconds or so, until combined.
  3. In a small bowl, mix the dry ingredients and then add to the food processor. Pulse 6-8 times to combine. Scraping the sides with a rubber spatula, and pulse again a few times.
  4. Pour into prepared pan and bake for 55-60 minutes, or until cooked through.
    Allow to cool in the pan for at least 30 minutes, and then on a wire rack until completely cool, before you cut it. If you can stand it.

You can also add in extras like chopped nuts, cocoa nibs/chocolate chips, and dried fruits.

Setting goals- Do you really want it? (part 3)

It goes without saying, if you haven’t checked out part 1 and 2 of setting goals, reading this might feel like you’ve been thrown in the deep end of the ocean with no floatation.

So let’s do a quick recap. You have set your “S.M.A.R.T” goals, for example, ‘I want to do 1 strict pull-up by the end of the year or earlier.’ This is fantastic, the destination has been set!

Next is figuring out the reason why you set that goal. ‘I want to be stronger and doing 1 strict pull up is important to me because it shows me the progress I am making!’ Now you have both valid reason for your goal.

WOOOOOAAAAAHHHHHH WE’RE HALFWAY THERE…WOOOOOAAAAAAHHHHHHH!!!! (cracking high pitched Bon Jovi singing with no shame!)

This part is the hardest part. Are you ready for it?
Are you ready to hear the $1,000,000 tip that allows you to achieve your fitness goal?
Can you handle the truth?
Are you mentally prepared to realise your dreams don’t need to happen only in your sleep?
Come closer……
pay attention……..
open your eyes…….
here it comes……..

You have to work for it.

(Gasp!!!) Blasphemous!!! Ridiculous!!! How dare you say such things!!!

A story goes, a thirsty horse seeks a drink, the cowboy led him to clear running water. But the horse needs to drink to quench his thirst.

If you really want something, you have to put in the time and effort to get it done. Same thing for your fitness goals. You have to work for it.

Using the example above as a guide, if I want my first strict pull up, I need to spend some time before or after the CrossFit class to get it done! Result isn’t going to show itself in a week or 2. But consistency with effort and commitment builds the gust for the Winds of Change. (Sharmin said I’m poetic, I agree)

Stay focused on what you can do today, and do it to the best of your abilities.

Every thousand mile journey begins with a single step.

So get ‘steppin’.


p.s. – If you tell me that you want a strict pull up but you aren’t willing to put in the time and effort to do the progression exercises, I want you to know that you and your pull up goal will be in my prayers tonight. 😀 (love you still though)

Livin’ on a prayer (and the song carries on).

Home Cooking – Vietnamese style stir-fry veg and meat

Hey, most of us are stuck at home. Instead of mopping about the doom and dire situation we’re in, why not look on the bright side. One of the silver linings is that we get to control our food. Control as in we get to cook and literally put food on the table.

Here’s the first of hopefully many more recipes we’d like to share that you can easily whip up at home.

Serves 4-5


  • 2 lemongrass stalks
  • 2 shallots
  • 2 cloves of garlic
  • 1 scallion/spring onion
  • 2 tablespoon tamari/soya sauce/coconut aminos
  • 2 tablespoon fish sauce
  • 2 tablespoon of fat of choice
  • 200-300gm boneless chicken or pork (no thicker than half cm)
  • 1 bitter gourd
  • 1 carrot
  • 6-8 fresh shiitake mushrooms
  • half cup stock or water


  1. mince white parts of lemongrass, shallots, garlic and spring onion
  2. mix half of the minced ingredients with 1 tablespoon of soya sauce and fish sauce
  3. marinade meat in the above mix (herbs and sauces) for 30 min to 2 hours
  4. while meat is marinating, slice bitter gourd, julienne carrots & slice mushrooms
  5. heat wok or pan with fat of choice
  6. sear meat 2 minutes on each side on high heat and set aside
  7. stir fry other half of minced herbs in fat of choice until fragrant
  8. mix in bitter gourd, carrots, and mushrooms and stir fry for 2 minutes
  9. stir 1 tablespoon of soya sauce and fish sauce and cook for 1 minute
  10. change to medium heat, pour in the stock and put the lid on for 4 minutes
  11. place in sliced pieces of seared meat and stir fry for another 2 minutes
  12. serve hot on rice or cauliflower rice