Two Spiced-Up Recipes
Two Spiced-Up Recipes


Hey mate,

I hope this finds you rocking!

As promised in my last post, Five Magic Spices, here are Two Delicious Fat Loss Recipes, all spiced up and ready for action.

These are creations of Elisa Ashenden, my little sister, Healthy Chef and total, utter, FOODIE.

By utter foodie I mean she LOVES food, (yes that is Love with the big “L”) eats an amazing amount of it, and absolutely refuses to ever put anything in her mouth or on her table that is not delicious.

My fond nickname for my wonderful little sister is “Piglet” – the picture below should explain everything.

Elisa Ashenden

Elisa’s food obsession has paid dividends, she stays this lean year round – despite eating a huge amount, and only ever eating food that makes her happy – for one simple reason……

She has figured out how to make very healthy and compliant food UTTERLY DELICIOUS.

She does this better than any one I have ever met.

Think “FOOD” for FAT LOSS.

When your food is conducive to fat loss, fast and easy to prepare, yet tastes delicious, it makes getting lean and staying lean very very easy….. which is why we are writing a cookbook together!

Consider this a sneak pre-view into some of the yumminess we have coming your way with our cook book later this year.

Please leave feedback and comments below.

Enter Elisa…


Marinated Pork Tenderloin (cumin and tumeric)

‘Never eat more than you lift’  – Miss Piggy

Serves 2

Given that this is a pork dish, it seemed only fair to include a quote from a pig. My brother, Chris Ashenden, has taken this quote quite seriously I think…and let me tell you, the man can lift a lot! On that note, I always at least double this recipe, if not quadruple it, as it tastes amazing cold and is delicious served at breakfast with eggs, or cut up and enjoyed with a salad for lunch. Economical, quick and easy to prepare. 


600gm/20ounce (or thereabouts) pork tenderloin
1-2 cloves of garlic, minced
1 heaped tsp cumin powder
1 tsp whole cumin
½ tsp turmeric
½ lemon, rind only
2 tbs olive oil
1 tsp coarse rock salt

Heat the oven to 200 deg C/ 390 deg F

Trim any excess fat from the tenderloin to your taste. Combine all the ingredients in a marinating dish big enough to lay the tenderloin out flat. You can use a roasting dish if nothing else fits. Roll the pork around in the marinade to coat well. Leave for 30 minutes at room temperature.

Heat a frying pan to high and brown the tenderloin on all sides until it is golden all over. This will take about 3-4 minutes. You won’t need to add oil to the pan as there is enough coating the pork from the marinade.

Place the pork in a roasting tray and scrape any remaining marinade or pan juices over it. Cook for 20-25 minutes until the fattest part of the loin shows a soft pink colour if you test it with a knife, but there is no blood gushing out. (Pork can, and should in my opinion, be served slightly pink in the centre)

Rest the meat for 5-10 minutes by covering in foil before slicing. Drizzle the pork with any juices from the roasting pan and serve with salad, greens or sweet potato mash.

© Elisa Ashenden 2013




Japanese Fusion Steak (ginger and chilli)


Japanese Fusion Steak 

Serves 2

Having grown up in Japan, this dish is a version of something my mother used to make us almost weekly. Even decades later, none of us can get enough of it. Case in point, this dish is so yummy, I once made it for a friend who had specifically told me she didn’t like steak. I challenged her to keep to that opinion after trying one bite. (I did have something else for her to eat in case my experiment failed). She tried it…and not only finished it, but asked for the recipe and has subsequently served this to her guests!

Japanese Fusion Steak calls for Coconut Aminos or Tamari (traditional fermented gluten-free soy sauce). I prefer it with Tamari but the coconut aminos are more compliant so it is up to you (if you use aminos, add a pinch of salt to the marinade). You can use this marinade with chicken and it works beautifully too, and is magic on the BBQ. If you want leftovers or more economy, make extra steaks (and increase marinade accordingly) then slice the steak the next day and serve cold over salad.


2 large rib-eye steaks (or any cut you enjoy most)

2 cloves garlic, minced

2 heaped tbs grated ginger

½ tsp finely chopped fresh red chili (more if you love spice)

1 tbs sesame oil

5 tbs coconut aminos or tamari

1tsp coconut oil


Combine all the ingredients except the steak and coconut oil in a dish that is large enough to lay the steaks out flat. Add the steaks and turn them over a few times to coat them well. Leave at room temperature for 30 minutes.

Set a frying pan to high (as high as it goes). Add the coconut oil and when it is searing hot add the steaks (open the windows, you might get some smoke in the next few minutes but you will thank me later). Do not pour in the liquid of the marinade, but set it aside.

Grind some fresh black pepper over the top while they are cooking. Presuming your steaks are approximately 2cm or ¾ inch thick, cook them 2-3 minutes on each side for medium rare, more for medium and 1.5-2 minutes or less each side for rare (timings vary according to steak thickness so use this as a general rule only).

In the final minute, add all the remaining marinade to the pan. Serve with Sweet Potato Mash, Greens of any kind or a huge salad.

©Elisa Ashenden 2013


Hope you enjoy. I can promise you these will be crowd pleasers.

We would LOVE to have your feedback and thoughts in the comments below. Fire away pleasu.

“100% Focus on Happiness” 

That is my mantra, and it starts with phenomenal health…..Healthy, nutritious, YUMMY food goes a long way to making that happen.

Not to mention making it easier than ever for your abs to show themselves this summer.



Chris “the Kiwi” Ashenden

ps. if you liked this post, please share and hit the facebook LIKE button below.




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About the author
Chris 'The Kiwi'
So named because he comes from a little country in the Pacific called New Zealand where a small, fat, quasi-blind, and largely defenseless bird by the name of “Kiwi” is the national animal, and what we are called when we land in other countries. He is focused on using what he can remember from his studies for a BSc in Sport and Exercise Science and his cumulative years as a nutritionist and strength coach to help other people enjoy amazing levels of health and energy. He enjoys ticking through his list of life goals and meeting new people.
  • Vicki Anderson

    could you post me a link to the fish oil you recommend?

  • Veggie Head

    Hi Chris,

    I notice that a lot if not most of your meals contain meat…any suggestions for a 25 year vegetarian. Cutting out all these foods at one time seems drastic for me. I have plenty of substitutes for meat, protein, etc. but you don’t really address veggie heads like myself.


  • Phil

    So am i the only one not getting any emails from Chris. Is he on vacation or did i miss something. This wouldn’ be the first time i go drop from getting newsletter etc from someone. Haven’t got anything for like 2 week or so now.

    • Anonymous

      Hey Phil,

      Apologies about this, we are mid move to another provider and they have us in limbo. We hope to be up and running again really soon. Apologies for the delay, I assure you you are still on our newsletter list. C

  • Laji

    I have made both of these twice now. They are both delicious and very simple. My wife and 2 kids, age 7 and 9, loved them. Although the kids ate the pork with BBQ sauce. Please please post more recipes like these. Btw, athletic greens has helped my digestion so much since I started taking it.

    • Anonymous

      Hey Laji!!

      That is awesome mate. I really appreciate the feedback.


  • marsha

    Looking forward to the cookbook! But I have a question…
    Hi Chris….
    Received my greens and vitamin d drops today….had my first dose….gonna do my best to do your 30 day challenge…. It looks like meat,fat,and non starchy veggies only…is there room for gluten free grain free homemade flatbread? (Almond and coconut flour?) I work night shift and usually take a sandwich of some kind due to convenience …as I eat at my workstation … I work at a sleep lab and am not allowed to leave my station (4-10 hour shifts a week)… Any suggestions would be so helpful.Marsha

    • Anonymous

      Hey Marsha – I replied to this via the facebook request

  • Syndi2

    Any meal, any time… that’s the meat for me! Thank you for the versatility and great spices choices! Makes it so much easier to avoid the pitfall of “chunking” carbs. YAY!

    • Anonymous

      Thanks mate!

  • Dianna

    These sound great, I will try them. However, in all of this, you have forgotten that some people are allergic to Copha,(Cocoanut Oil). Surely I can’t be the only one? How about Rice Bran Oil as a substitute?

    • Anonymous

      Hey Dianna – sorry to hear that you are allergic to coconut oil. That is very very uncommon. I am not sure about taste, but from a health perspective I would swap out for either palm oil or grass-fed butter if you tolerate dairy.

  • Sandyq

    To Jules, who posted that coconut oil should not be heated above 350, THAT is the beauty of it. Unlike olive oil, coconut oil CAN be heated to high temps. My choice over peanut oil for stir fries…much healthier!

    • Anonymous


  • Sandyq

    Both sound good. Am doing stuffed pork loin tonight, so will add cumin & turmeric if I have any. Will try it from scratch another time. Stk sounds yummy too

    • Anonymous

      Thanks mate!

  • Dharma4Karma

    My mouth is watering!! Cannot wait to try these fabulous recipes! I am thrilled the 2 of you are writing a recipe book, HURRY, HURRY, HURRY,! :-)

    • Anonymous

      Hahaha. Thank you!

  • Jules

    Both of these recipes sound delicious, but since I’ve also eliminated soy from my diet, I’ll have to try a modification to the Japanese Fusion Steak. My one word of caution though, is that Coconut oil, as Olive Oil, should not be heated above 350 degrees. Hopefully this will cook and taste the same with reduced heat for a longer time period. Thanks for the recipes and hope you have more!

    • Anonymous

      Hey Jules – try with the coconut aminos, as given here by Elisa.

      Coconut oil is awesome in that it is very stable, even a high temperatures.

  • Robin

    Recipes look great! I have a pork tenderloin in my freezer so will try that recipe this weekend!

    • Anonymous

      Thanks Robin!

  • Mike

    Hey Kiwi: I am going to try the pork recipe today! It looks awesome! I love the personal touch that Elisa gives as part of the recipe. I hope that is going to be part of the cookbook. Also, I like the full menu additions, such as serve with “Sweet Potato Mash”, etc. This takes the guesswork out of what constitutes a meal. If these recipes and the added touches are part of your cookbook, I want in! Hopefully it will be offered in an Ebook and hardcover format. The Ebook for me, the hardcover for gifts! Thanks Kiwi and Elisa for brightening up my day!

    • Anonymous

      Hey Mike!

      Thank you very much, that is exactly the type of feedback we were looking for. Much appreciated. And yes, Elisa has thrown in her personality all over the place. Cheers!


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