Prosciutto Wrapped Asparagus


A delicious snack, that’s simple and delicious for any New Year’s Eve Party!


  • 3 bunches of asparagus, stems trimmed 2 inches from the bottom
  • 2 four-ounce packages of prosciutto di parma
  • Salt
  • Freshly ground pepper
  • Avocado/ coconut oil or fat of choice
  • Aged balsamic vinegar


Preheat the grill to high, and assemble the ingredients. Divide the asparagus onto 2 baking trays . Drizzle some avocado or coconut oil over the spears, and season with salt and pepper. (Not too much salt, as prosciutto is salty too). Cut each slice of prosciutto into 3 thin strips and wrap one strip around each asparagus spear. Place tray under grill for 5-8 minutes, toss half way through. Heat until the prosciutto crisps up and the asparagus is tender. Drizzle on the balsamic vinegar if desired. So simple… enjoy!


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Roast rib of beef

roast rib of beef


  • 2.7kg 3-bone fore rib of beef, French trimmed – ask your butcher
  • 2 sprigs fresh rosemary
  • 6 sage leaves
  • 4 Shallots
  • 5 cloves garlic
  • 200ml red wine
  • 2 tablespoons olive oil
  • Sea salt
  • Black Pepper

(serves 6)


  • Pre-heat oven to 240’C/220’C Fan/Gas 9
  • Rinse the joint and pat dry.
  • Rinse rosemary and sage, peel and quarter the shallots
  • Peel 2 cloves of garlic and the rest unpeeled.
  • Place the rib of beef in a heavy bottomed roasting tin.
  • Add the unpeeled garlic cloves, shallots and bruised sage leaves.
  • Make some slits in the meat and insert the peeled garlic cloves and rosemary.
  • Pour the olive oil over the meat.
  • Put the tin in the hot oven and seal the meat for 20 minutes, turning the joint on its sides a couple of times.
  • Remove the roasting tin from the oven and pour over the wine.
  • Return to the oven and leave it for a couple of minutes.
  • Turn the oven temperature down to 190˚C/170˚C fan/Gas 5 and continue roasting for 30 minutes per kilo if you like your beef rare or 40 minutes per kilo for medium rare.
  • Remove the beef from the roasting tin and transfer to a carving board. Cover with kitchen foil and leave to rest in a warm place for at least 20 minutes before carving.
  • Meanwhile, strain the roasting juices through a sieve.
  • Season with a little salt and a generous grinding of black pepper and keep warm.
  • Arrange the carved beef on a warm serving dish, drizzle with the roasting juices and serve immediately.





brussel sprouts and bacon

Some ideas for a Paleo Christmas….


  • 1½ pounds Brussels sprouts
  • 2-3 tablespoons melted coconut oil
  • Kosher salt and pepper
  • 4 bacon slices, diced
  • Aged balsamic vinegar

(Serves 4-6 people)


  • Preheat oven to 400°F. Trim the ends and any old outer leaves from the Brussels sprouts.
  • Cut the sprouts in half and toss them with melted coconut oil, salt, and pepper.
  • Dump them on a foil lined baking sheet, making sure to keep everything in one layer.
  • Sprinkle the diced bacon over everything and pop the tray in the oven.
  • The sprouts take about 30 to 35 minutes to roast, so set your timer for 10minutes intervals to regularly rotate and flip the sprouts.
  • Check for seasoning and drizzle some of the aged balsamic vinegar on the finished dish.


Bonus: The same technique for roasting these Brussels sprouts also works with cauliflower and broccoli!





pitachio cursted salmon


  • 1 (1-pound) wild king salmon fillet, skin on and pin bones removed
  • Kosher salt
  • Freshly-ground black pepper
  • 3 tablespoons Dijon-style mustard (I actually used the whole grain variety)
  • 1 tablespoon chopped chives or scallions
  • ½ cup shelled salted and dry roasted pistachios, crushed



Preheat the oven to 400°F and line a baking tray with parchment paper.

Pat the fish dry with a paper towel and divide the fillet into three uniform portions.

Sprinkle salt and pepper on the skin, and lay it skin-side down on the parchment-lined baking tray.

Combine the mustard and chives in a small bowl and spread one-third of the mixture evenly on each piece of fish.

Next, sprinkle the crushed nuts on top of the mustardy salmon and pat them down gently to make sure they stick.

Place the tray in the oven for about 10 minutes or until the salmon is cooked through to your desired doneness

Take the salmon out of the oven and let the fillets rest for a few minutes.

Serves with veg of your choice and enjoy!





prosciutto wrapped mini fittata



  • 4 tablespoons fat (coconut oil)
  • ½ medium onion, finely diced
  • 3 cloves of garlic, minced
  • ½ pound of cremini mushrooms, thinly sliced
  • ½ pound frozen spinach, thawed and squeezed dry
  • 8 large eggs
  • ¼ cup coconut milk (the fatty stuff at the top of the can works best)
  • 2 tablespoons of coconut flour
  • 1 cup of cherry tomatoes, halved
  • 5 ounces of Prosciutto di Parma
  • Kosher salt
  • Freshly ground pepper
  • A regular 12 cup muffin tin

(makes 12)


Preheat the oven to 375°F and prep the veggies.

Heat half the coconut oil over medium heat in a large cast iron skillet and sautée the onions until soft and translucent.

Add the garlic and mushrooms and cook them until the mushroom moisture has evaporated. Then season the filling with salt and pepper and spoon it on a plate to cool to room temperature.


For the batter, beat the eggs in a large bowl with coconut milk, coconut flour, salt, and pepper until well-mixed. Then add the sautéed mushrooms and spinach and stir to combine.

Brushed the remainder of the melted coconut oil onto the muffin tin and line each cup with prosciutto, taking care to cover the bottom and sides completely.

Spoon in the frittata batter and top each muffin with some halved cherry tomatoes.

Pop the muffins in the oven for about 20 minutes.

I let the muffins cool in the pan for a couple minutes before transferring them to a wire rack.



#undergroundnutrition #undergroundrecipes #nutrition #diet #weightloss #fatburning #metabolic #healthyrecipes #fitnessrecipes #fitfood


These mini form frittatas can be served as finger food at a party or stored in the fridge for a quick snack or breakfast on the go.



  • 1 onion, diced
  • 1 heaping tablespoon of coconut oil
  • 1 pound of mushrooms, thinly sliced
  • 1 bag of broccoli slaw
  • 1 pound of grass fed ground beef
  • 1 heaping tablespoon of curry powder
  • coconut oil spray
  • ½ cup coconut milk
  • 20 large eggs
  • 5-6 tablespoons of coconut flour
  • Kosher salt
  • Freshly ground black pepper

(makes 36)




  • Preheat the oven to 375 F and I start chopping and slicing the veggies.
  • Heat up the coconut oil in a large cast iron skillet over medium heat. Once the pan is hot, throw in the onions with some salt and pepper and sautee them until they are soft and translucent.
  • Add the mushrooms and cook them until the liquid had evaporated.
  • Toss in the ground beef and cook it until it is no longer pink. Seasone the meat mixture with the curry powder and add more salt and pepper to taste.
  • Added the bag of broccoli slaw and stir around until the slaw is softened.
  • In the meantime, put cupcake liners in cupcake tins and spray with coconut oil Next, divide the filling into each muffin liner.
  • Crack the eggs into a large bowl and whisk in the coconut milk and a healthy sprinkle of salt and pepper.
  • Ladle the egg mixture into the muffin tins, make sure the liquid only reaches 3/4 of the way to the top.
  • Pop the trays into the oven for 20 minutes.


You will know the muffins are done when they rise up to the top and they are springy to the touch when you pat the surface.


These muffins can be served warm, room temperature, or cold right out of the fridge.






cucumber salmom

Want to impress your pals with at a Christmas party? This recipe is perfect!

They are loaded with omega-3-fatty-acid.



¼ cup Paleo mayonnaise

¼ teaspoon smoked paprika

¼ teaspoon Tabasco

½ pound cooked salmon

1 tablespoon minced shallots

1 tablespoon chopped chives

Kosher salt, to taste

Freshly ground pepper, to taste

1 English cucumber, peeled and cut crosswise into ¾-inch thick slices

4 cherry tomatoes, quartered

1 bunch chive sprigs (optional garnish)

(Makes 26)



Combine the mayo, smoked paprika, and Tabasco in a small bowl and mix thoroughly.

Taste for seasoning and add more Tabasco if you like things spicy.

Flake the salmon into large bite-sized pieces.

Place the salmon, diced shallots, chives, salt, and pepper in a bowl and gently mix in the spicy mayonnaise.


Slice the cucumber and use ateaspoon to scoop out the center of each cucumber slice.

Divide the salmon mixture into each cup and top each one with a cherry tomato slice and a couple of chive tops.


Bon appetit!



Rip Tip of The Day..

Rip Tip Of The Day…

tip pic

Most people will naturally think of their dinner as their biggest meal, and it has been show that Irish people can consume anything up to 80% of their calories for dinner.

Your biggest meals should be at the start of the day, when your metabolism needs to boost and your body is screaming out for nutrients. A smaller dinner also allows for less digestion during your earliest sleep hours, leading to increased detoxification and recovery at night. Of course you will wake up hungrier, but guess what… you’ll be having a massive breakfast!

A 40% breakfast, 40% lunch and 20% dinner (not including snacks) is the best rule to follow. Aim for protein and fibre in as many of your meals as possible. You’ll start to feel more energised through the day.

Any questions PM this page.



Bacon & Guacamole Sammies

This recipe is pretty self explanitory….so quick and easy, enjoy!

bacon gaucomole

The Ingredients:
• Pastured bacon – Fat removed and grilled.
• Guacamole

For the Gacamole:
• 3 avocados
• Juice from 1 lime
• 1 small shallot, minced
• Salt (approximately 3 generous finger-pinches of Kosher salt)
• Freshly ground pepper
• Aleppo pepper

• In a medium bowl, combine the minced shallot, salt, and lime juice. Let sit for 10 minutes.
• Pit and peel avocados. Take half of the flesh and mash it in a bowl with a fork.
• Pour the lime mixture into the bowl and combine with the mashed avocado.
• Dice the remainder of the avocado flesh into 3/4-inch cubes and gently incorporate into the mixture in the bowl.
• Add freshly ground pepper and Aleppo pepper to taste.



paelo shrimp mush

• 24 ounces (about 24 medium-sized) cremini mushrooms
• 2 tablespoons coconut oil
• 8 ounces fresh or frozen shrimp
• ¼ cup scallions (about 2 scallions), roughly chopped
• ¼ cup packed cilantro
• 2 bacon slices, diced (about ⅓ cup)
• 1 tablespoon jalapeño pepper, diced small
• 1 teaspoon Paleo-friendly fish sauce
• Kosher salt
• Freshly-ground black pepper
(Makes 24 pieces )

1. Preheat the oven to 450°F.
2. Clean your cremini mushrooms and remove the stems.
3. Place the mushrooms on a foil-lined baking sheet, and brush them with melted coconut oil.
4. Roast the mushrooms, gill-side down, for 12 minutes.
5. Flip over the mushrooms, and roast for 5 to 10 minutes more, or until the liquid released by the mushrooms has evaporated.
While the mushrooms are in the oven:

1. De-vein and remove the tails from the thawed shrimp, and chop them into medium-sized pieces.
2. Toss the shrimp, scallions, cilantro, bacon, jalapeño, and fish sauce into the work bowl of a food processor. Season to taste with salt and pepper.
3. Pulse the ingredients for the filling until a coarsely-chopped mixture develops. The filling should be the consistency of a sticky, chunky paste.
4. Scoop out the filling with a spoon and fill each cooked mushroom with the shrimp paste.
5. Return the mushrooms to the oven for 8 to 10 minutes, or until the shrimp mixture has set.
6. Transfer the mushrooms to a plate and serve.