Newest recipes

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{Hake strips with egg and coconut batter, fried in coconut oil served with chunky tartare sauce}

Fish and Coconut is SO the NEW Fish and chips!

Ok, so brace your yuppie, hipster, foodie, low-carb heart and pay attention! ( As low carb trend –  setters, we do have a severe social responsibility towards the the way we a launch a trend!)  I’m counting on you here…

1.  I’m going to give you a vocabulary to use. (“One might not be smart, but one should always try to sound smart” – newly made up proverb)

2.  I’m going to supply you with dazzling nutritional facts.

3. I’m going to seal the deal with 2 trend setting recipes.

Ever heard of the Kitavan People?  Let me tell you about them in a nutshell…that is coconut shell off course!

They are a group of people who live on an island close to Australia.  They eat mostly coconut, fish, some fibrous tubers, fruit in season and only Spend about $3 per year on Western food, which makes them… smart and healthy!

They mostly die from old age, accidents (it is a jungle out there) or complications during child birth.

In other words they follow a traditional LCHF diet.  (I wonder what they will say about the fact that we now write books about in and call it a REVOLUTION.  I can just picture them shaking their heads while climbing a coconut tree!)

They don’t really exercise more than doing their daily chores and have an overall activity level of a general westerner.

There are a few places in the world that stand out against the rest of the globe when it comes to freedom free degenerative diseases. One such a place is Kitava, a small island in the Trobriand Islands group of Papua New Guinea where nutritional habits are virtually uninfluenced by Western dietary habits. Researchers who have studied Kitavans, their lifestyle (including diet) and their exceptional health report that there is practically no acne, diabetes, cardiovascular disease leading to stroke or congestive heart failure, dementia or blood pressure problems among the native Kitavans.



“Yes, we are so excited about applying some Kitavan principles into our nutrition regime.”  (READ out loud 3 times)


“Ag, I’m just in the mood for some KITAVAN tonight”  (Said with the same tone as you would say CHINESE or MEXICAN)

or even better still…

“Hey!  Long time no see, we need to visit. How about you guys join us for lunch?  My wife makes the best Kitavan!  You know… Kitavan is so hot right now!”

Ok moving on! Seriously though, this is such a wonderful nutritional combo! One that we just simply have not yet included into our meal directories, and if you are an avid low carber, this opens so many new menu possibilities.


Let’s do a coconut and fish oil nutritional crash course.

Low Carb is lekker 2 coconut tips

Why do people take omega-3 fatty acids?

Studies show strong evidence that omega-3 fatty acids from fish oil can lower blood pressure and triglyceride levels. There’s also good evidence that diets high in omega-3 fatty acids help with rheumatoid arthritis. Past evidence pointed to omega-3 fatty acids reducing risk of heart attacks, strokes and death from heart disease, but recent research has refuted these findings. More specific research is needed to sort this out.

Omega-3 fatty acids have been studied in many other conditions. They include asthma, cancer, depression, psoriasis, and inflammatory bowel diseases such as Crohn’s disease and ulcerative colitis.


IMG_7015  IMG_7006

{Hake strips with egg and coconut batter, fried in coconut oil served with chunky tartare sauce}


750 grams Fresh Hake (let the fish market attendant clean and fillet them)

4   Eggs

1  Cup Coconut (fine or medium shreds)

salt and pepper

Coconut oil for frying


1.  Cut hake in 3cm thick slices.

2.  Beat eggs together in a bowl and place coconut in a flat dish/plate. Add salt and pepper to the coconut.

3. Add enough coconut oil to cover the base of the pan and set on medium high heat.

4. Double dip fish in egg and the roll in coconut and repeat once more before frying.

5. Fry for 5 – 8 minutes turning as soon as the coconut crust has settled and browned on a side. Turn every  two minutes or so. If you are not sure just break one strip in half. The fish should have a flaky texture.

Serve with a chunky tartare sauce of mayonnaise with finely chopped yellow pepper, red onion, spring onion and tomato.

I serve these little fish fingers  of delight with a salad or coleslaw and sometimes add pumpkin fries on the side.  The kids LOVE them!

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{Stuffed Angelfish with caramelized patty pans grilled in Coconut oil}

Ok, so fish in the oven seems like a foreign concept to many of us.  This one is so simple, you cannot go wrong and you will be hooked in no time!  Pun intended…


2  Fresh Angelfish (Let your fishmonger clean debone and butterfly them. You want the top fin side attached so you can stuff it with awesomeness)  PS. Angelfish is not expensive at all. I recently paid R39.99 per kilo.

1  Tomato, sliced thinly

1  Medium Onion, sliced

1  Cup grated Cheese

1 Tbsp Garlic

2 Tbsp Butter

4 Tbsp Coconut oil

Salt & Pepper to taste

4 – 6 Yellow Patty pans, sliced and fried in a drizzle of coconut oil.


1.  Preheat your oven to 180 degrees Celsius

2. In a pan, fry the patty pans slowly till  browned on both sides.

3. Place tin foil in an oven proof dish and drizzle with Coconut oil

4. Place fish in dish and stuff it with the remainder of butter, cheese and veggies.

5.  Cover with foil and bake for 20 minutes

6. Open the foil and test if fish is ready by inserting a knife.

7. Drizzle the rest of the coconut oil over the fish and grill for 5 – 7  minutes or crispy brown shade appears.

8.  Layer the patty pans onto the fish, a quick squeeze of lemon and Hakuna Matata!


Serve with a salad and  some stir fried asparagus and you are set and ready to serve up some serious Kitavan cuisine!  Ain’t low carb Lekker!


22 thoughts on “Newest recipes

  1. Pingback: Newest recipes – Fish and Coconut is so the new fish and chips! | Low - carb is lekker. A Proudly South African Low carb, High fat, Survival Guide

  2. Hello
    I wonder what patty pans are please? We use patty pans to cook cup cakes in. I wonder if they are. Zucchini or courgette a small marrow vegetable. I love your page thank you.
    Karen from New Zealand

  3. Thamks for these recipes, I have been struggling to get my kids off their carb addiction & these sound great! Question though – do these fishfingers tast strongly of the coconut? I love coconut milk but am not so mad about the taste of dessicated coconut…!

  4. I am eternally grateful to you for my daily meal plan….so are my family members. What would I do without these recipe ideas? I never thought I would say it: ” indeed, Low-carb is lekker!”

  5. You rock. These recipes are going to make a massive difference to my meal planning this week. Awesomeness. Or should I say lekker 🙂

  6. Jy is voorwaar ‘n barmhartige samaritaan – Dankie dat jy deel. Jou boek raap ek op die oomblik wat dit beskikbaar is.

  7. Hi I absolutely adore your amazing recipes and was wondering if you by any chance have a ‘potbrood’ recipe. We are going to the game reserve next month and there is nothing like a potbrood when braaiing.

  8. Wow, I’m hooked. Wat ‘n amazing site! Sover een week op Banting en was op soek na lekker maklike resepte vir kosblikke…mission accomplished 🙂 Dankie Iné, van ‘n mede-Wellingtoner

  9. You are life saver, have just decided yesterday to go LCHF and had no clue as to how to prepare meals for my husband and myself. You are really have have made my life so much easy, thank you.

  10. You have made me a believer!! Your site is wonderful even for me here in Australia. I am a beginner banter but LOVE your recipes. Thanks for the effort.

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