Tiramisu – Decarbed, done and chocolate dusted!

Tiramisu is Italian for “pick me up”.  And with the amount of healthy fats I think this dessert will pick you up and propel you through a marathon! (Or a marathon of a day)

I would suggest it being served along with a light meal or a late afternoon “Pick me up” if you had a lazy brunch kinda morning.   It is super easy to make and though it involves some baking, it’s all pretty basic.

Tiramisu 3


6 free range eggs, separated

2 x 250g tubs of mascarpone cheese

1 cup strongly brewed coffee

5 Tbsp xylitol

4 Tbsp rum (optional)

2 – 3 blocks 80% dark chocolate

1 batch low carb cake, cut into fingers

For the cake fingers:

I use the batter (only) of this recipe that I make in a large rectangular brownie pan instead of cupcakes.  I bake it for 20 minutes at 180C and then cut it into 1.5 cm sponge fingers. (The cake fingers shown below are a bit bigger, you need halve the size of what is shown in the example.)  I then turn the oven to a very low temperature and dry my cake fingers for another 15 – 20 minutes with the oven fan on.

Watermark - Apple puds methodIMG_1155

For the cream filling:

Beat the egg yolks and 4 Tbsp xylitol for at least 15 minutes, or until thick and white. Add the mascarpone and beat until just combined but smooth.

Combine the coffee, rum and 1 Tbsp xylitol in a bowl. Quickly dip the slightly oven dried cake fingers into the liquid and set aside on a plate.

Beat half of the egg whites until thick and stiff peaks form, then gently fold into the mascarpone cream mixture.

Layer the soaked biscuits and mascarpone cream in a large glass bowl or individual glass bowls or ramekins.

Refrigerate overnight or for at least 2-3 hours.

Put your chocolate blocks in the freezer. Brake 2 – 3 of the frozen blocks into smaller chunks and grind into a lovely chocolate powder using your coffee grinder or simply grate the chocolate.

Before serving, top with a generous grating of chocolate.

Tiramisu 1

Yields 12 portioned blocks at about 6 – 7 grams of carbs or 8 ramekins or glass bowl portions @ about 9 grams of carbs each.


Bulk Ice Tea and Better than Banana Protein Smoothie

Ice Tea

This is our go to beverage as a family.

We make different Ice tea flavours in bulk 10 liter containers, especially in Wellington’s hot summer months. (Not called HELLington for no reason) This iced tea has saved my life as far as keeping up a good milk supply for our twin girls too. I drink it as is or use it as a base for some protein smoothies. It makes a lot of carb smart sense to replace the bulk of the smoothie liquid with this carb free tea.

My newest favourite tea blends are the LAAGER vanilla custard and caramel fudge flavoured teas. I mix these with regular rooibos teabags for a budget friendly beautiful tea blend that costs a fraction of any store bought beverage per liter. Also commercial iced teas are FILLED with carbs and will cause a weight loss stall like you won’t believe.  It is never a good idea to drink your daily allowance of carbs.

I use stevia to sweeten this tea. It really works with the rooibos blend.



20 Flavoured rooibos teabags

10 Regular Rooibos teabags

2 level teaspoons stevia powder

8 plus liters of water

In a medium sized saucepan, infuse all the teabags in about 2 liters of boiling water. Gently simmer on medium heat for about 5 – 8 minutes. Add the stevia and allow to cool. Remove all the teabags, making sure to squeeze all excess water back into the pot.

Mix the tea concentrate and 6 or 7 liters of water into your bulk container.  I use one with a convenient tap that fits right into my refrigerator. Just handy dandy and ready to quench a thirst with a huge  anti- oxidant filled boost at the same time.

Yields 8-9 liters of  healthy carb free tea at less than the price of a 2 liter diet soda. Carb smart and body – kind indeed!

Pumpkin Smoothie

Pumpkin has been the underdog since Cinderella times. Now stop frowning and listen up. THIS IS AN AWESOME SMOOTHIE! As long as you can get past the shock of putting a vegetable into a smoothie, you are in for such a treat.

Pumpkin has more potassium than bananas. “Banana people” however always makes it sound like a banana is the only way to obtain a much needed dose of potassium. SIMPLY NOT TRUE. We really like bananas for their sweetness, and sweetness measures into carbs. A regular sized banana will give you a sugar content of about six teaspoons of sugar, Crazy I know!  Pumpkin on the other side is filled with beta carotenes, potassium and b- vitamins at only 5 grams of carbs per 100g.  Really a carb smart option.

I add a bit of pea protein isolate to my pumpkin smoothie, which helps me to consume a bit more protein for the purpose of keeping a good milk supply going.  I use pea protein instead of whey, mainly because whey protein can cause a sugar spike or lead to serious weight stalls.

This smoothie offers a great balance between lower carbs and higher fats in the right ratio.


2 heaped Tbsp cooked pumpkin

1/4 tsp ground cinnamon

1 tsp xylitol

1 Tbsp butter (soft or melted)

1 cup Iced Tea (As above)

1/2 cup Coconut cream

(or 1/4 cup coconut cream and 1/4 cup cream)

1 Tbsp Protein Powder.

In a blender, add all the ingredients and blend for a minute or so. Serve over crushed ice or drink as is.

This smoothie is a great low carb meal in a glass. Yields 1 serving at about 6 grams of carbs.

Low carb Chinese, Take – Away – the – nasties.

Sweet and sour  sesame Chicken

When I lived in the states (many moons ago), I was introduced to a world of Chinese take out.  Complete like you see in the movies with the little boxes you open and the works!  It was such an exciting food experience for this old Free State chick –  not quite used to anything outlandish really! (In my defense, it was before sushi – belts hit South Africa.)

Soon the chinese experience sent my body more in the direction of  Pre – Sumo Wrestler size.  Yup, the sugar content in every dish was astronomical! Commercial chinese foods are VERY high in carbs!

I guess I should have known that when a chicken nugget tastes more like a “koeksister” it spelled trouble for the hips!

Another problem with commercial Chinese food is that you get a small mountain of preservatives that will stick around in your cells for a good few dynasties and really badly influence gut health!

Lastly, we need to talk about SOY. Not really so innocent and healthy after all.

It is one of the most extensively GMO modified crops on planet earth.

In short, it is quite high in  estrogen like properties, and could even give a macho guy like Chuck Norris, man boobs, if you know what I mean.

It can impact the thyroid in a very negative manner and create hormonal havoc in women.

Fermented soy is good for you, if you can get your hands on organic soy sauce for instance.  Simply read the labels, most soy sauces even contain gluten.

So I simply created a recipe with enough oriental flavour and less cell damaging properties.



Cauli Rice:

1 large caulflower head (made into cauli rice in a food processor)

2 Tbsp coconut oil/lard

4 eggs (Whisked briefly)


Sesame Chicken:

4-5 deboned free range chicken breasts (Skin on chopped into bite size pieces)

4 Tbsp coconut oil/lard

Salt and pepper to taste

4-5 spring onions, chopped roughly

1 small punnet of mushrooms, sliced

1 redbepper, chopped

350g  broccoli florrets, sliced in half

1 tsp crushed garlic

1 heaped tsp Thai seven spice mix

1/2 tsp cinnamon powder

1/2 tsp ginger powder

1/4 tsp chili flakes (Optional)

1/2 Cup water

4 Tbsp Vinegar of choice

4 Tbsp Xylitol

3 Tbsp Sesame seeds (Regular and or black sesame seeds)

1.  In a pan on medium to high heat, brown the chicken pieces in 2 Tbsp coconut oil for a few minutes. Add salt and pepper to taste. Then stir in the rest of the spices, garlic, vinegar and xylitol.  Lastly add the water and allow to simmer and reduce a bit. (Add a bit more water if required)

2.  In a separate pan on medium heat. Brown the onions and the rest of the chopped veggies for a minute or three in 2 T. Veggies should remain crunchy. Add to the simmering chicken pieces and sprinkle and stir the sesame seeds into the dish.

3.Put al the cauli – rice in a warm pan after melting the coconut oil or lard.

Add a pinch of salt.

Stir fry briefly before adding the whisked eggs into the centre of the pan. Allow the egg mixture to cook a bit before stirring gently without overworking the rice mix.

Remove from heat as soon as the egg is cooked through the cauli rice.

Dish up and enjoy!  Yields 4-5 servings

You will so not want to go back to the BLC (before low carb) days with this one in your recipe line up. It is so incredibly filling and flavourful.  Invest in some Thai seven spices, you won’t regret it. It will bring some much needed whimsy and oriental delight to your dinner table.

Lekker Low Carb Christmas! Crackers, platters and Trifles.

When it comes to gatherings and family feasts, knowing how to kindly ditch the carbs can be quite the mission. On the other hand, feeding a carb hungry crowd while being a low carb host, does not have to give you sleepless nights either.

The good news is… The meaty part of the meal, should pose no threat and be smooth sailing whether, you do a braai, a selection of cold cuts or a lovely roast.  The issue really presents itself as the Grinch who stole Christmas when you think about snacks, sides and sweet treats without the commercial carbs.

Fear not!  I will share with you some of my handy, quick and easy go-to recipes and if my baby bump and gravity allows me a few more active days on my feet, I will try and share some more ideas.

1.  Stay-in-fridge Savoury Cracker Batch.


These crackers are amazing!  They are also very filling and can be made a few days before baking them.  I usually bake mine in two batches. They are super crunchy too and work well on a platter with cheese, dips and veggies.

Serving suggestion:


1.  Crackers with avo dip, butter, a cheese seletion and  fresh berries.  You can add veggie sticks, olives and even some quality cold cuts.

2.  Also use bigger cucumbers as you would use a cracker base and dress them with awesome toppings.  I folded some salami slices and dressed them with wholegrain mustard, a slice of cream cheese and a sprinkle of chopped sundried tomatoes and herbs. I even drizzled some with tabasco sauce for a bit of a kick.


3. I made some fried halloumi cheese strips.  These are also crunchy and firm enough to dress them with toppings.


I must warn that these kind of platters tend to fill you up quickly! Loads of good- for- you-fuel in them!

Back to the crackers:


2 cups nut flour of your choice. (I used pecan and macadamia flour)

1/4 cup sesame seed

1/4 cup sunflour seed

40 – 50g grated parmesan (Small bag or container)

1 tsp dried thyme

3 tsp gelatin powder

3Tbsp Psyllium husk fibre

3 tsp baking powder

Few grinds of your favourite herbed salts or pepper blend

4 Tbsp cold butter

1 egg

3 Tbsp apple cider vinegar

1/3 cup boiling water

1. Mix all the dry ingredients, even the gelatin powder in a mixing bowl.

2. Rub the cold butter into the mix until it forms a breadcrumb consistency.

3. Mix in the egg throughout the batter and then quickly mix boiling water and apple cider vinegar to form a dough ball.

4. Place the dough ball onto cling wrap and roll and shape like a sausage of about 5 – 6 cm in diameter.  Wrap the cling wrap around the dough and  allow to set in the refrigerator for 10 minutes.  Cut into almost 1 cm slices and place onto a buttered cookie sheet pan. Bake at 180 C for about 20 – 25 minutes.  Test to see that your cookie snaps when broken in half.  These cookies have a wonderful crisp texture if baked  just long enough.

This recipe yields about 32 crackers the thickness of digestive biscuits. I bake them in two batches and save the dough in the refrigerator for two to 3 days.

Trifle version 1:


This trifle is better than any one I have ever had before our low carb regime started.  I do NOT like soggy spongecake in a trifle and this spongecake does not disappoint! Apart from baking the cake layer, this recipe can be as instant as you remember life before low carb.  You are welcome. I use Ultramel zero for this recipe.  You can make your own Bavarian cream custard (Recipe here – NB!!! substitute sugar with 4 Tbsp Xylitol), but in a season already crazy I allow myself the convenience of this option.  I don’t want you to run with this memo as a green light for artificially flavoured food.  But once or twice a year will not do much harm and at 8 grams of carbs per 100 ml Ultramel Zero brings a bit of normal nostalgia to the Christmas dessert table. (Most carb lovers won’t know the difference either)

So the disclaimer is out there for the record… No pigging out on artificial custard twice a week in the name of Low Carb is Lekker OK! 😉


For the spongecake I use the batter of this recipe that I make in a large rectangular brownie pan instead of cupcakes.  I bake it for 20 – 25 minutes and then cut it into sponge fingers.

Watermark - Apple puds methodIMG_1155

2 Packets Simply delish NATURAL strawberry jelly (Available at dischem and other retailers)

500 – 800g fresh strawberries, sliced.

1 or 2 cups cream, whipped

1 Ultramel Zero Custard (1 Liter container)

Fresh cherries for garnish. (Optional)

1 or 2 blocks 85% dark chocolate grated or chopped for garnish. (Optional)

Pecan halves for garnish. (Optional)


1. Pack 1 layer of sponge fingers at the bottom of your serving dish. Add 800 ml boiling water to your 2 packets of jelly, stir until dissolved and allow to cool just for 5 minutes. Pour some of the lukewarm jelly over the sponge layer. The jelly will set upon cooling so you need work quickly at building all the layers.

Add one layer of berries on the jelly, followed by a layer of custard.  Repeat layers until you have used all your ingredients and then top with whipped cream and garnish this little show stopper however your creative juices leads you to.

Yields 15  – 20 satisfying servings without the after festivities guilt trip.

This trifle caused quite the traffic jam around midnight as family and friends met up at the refrigerator for another little glorious bite.

Low carb is sometimes just carefree and nostalgically lekker…without the sugar spike off course.

Next time, I will post my caramel, choc- mint deconstructed trifle in a jar for those looking for a less traditional festive treat with easy to get ingredients.

IMG_1287 IMG_1316

Yours in  Festive Low carb, Inè

The healthiest little LCHF cupcake and the quickest little deconstructed cheesecake… ain’t they the sweetest?

Watermark - 10 minute choc-cherry cheesecake



125g (half a block) cream cheese, room temperature

1 cup cream

1 1/2 Tbsp Xylitol

Zest of one lemon

Juice of 1 small lemon (about 4 Tbsp)

1 cup of frozen cherries or any fresh or frozen berries of your choice.


¼ cup coconut oil

¼ cup coconut cream or regular cream

4 Tbsp cocoa

3 Tbsp xylitol


For the cheese cake mousse:

Cream the cream cheese, xylitol, zest and lemon juice in a mixing bowl with an electric mixer.

Slowly pour in the cream while mixing on low at first, and as soon as the cream starts to thicken a bit mix on high for about two minutes or until stiff peaks form.


In a saucepan on medium heat, allow the cherries to stew for about 4 – 5 minutes and the sauce to reduce a bit.  I did not add any xylitol to mine because cherries are naturally very sweet.  If you use other frozen berries, use the same method.  If you opt for fresh berries, keep them fresh and do not cook them.

For the dark chocolate sauce:

In a saucepan, on medium to high heat, melt the coconut oil, cocoa and xylitol together. Whisk continuously. As soon as the mixture starts to bubble, add your cream of choice slowly while whisking. Within a minute or less the sauce will thicken and turn glossy.  Remove from heat. (Add a dash more dairy cream if you want your kiddlets to enjoy a more milk chocolately version.) Allow to cool to just above room temperature, to a still scoopable or pourable consistency.

Assemble this “Divalicious” dish in a fancy schmancy wine glass or modern white plate and impress the company around the dinner table with oodles of “ooohhs”  and  “aaaahhhs” guarranteed!

Yields 4 – 6 portions at about 8 – 10 grams of carbs per serving


Watermark - Ten Minute cupcakes

I bake with pumpkin seeds a LOT.  Not only is it currently half the price of most nuts per kilo, but they are little nutritional bombs waiting to provide a body near you with an explosion of cell building magnesium, zinc, and FIBRE. (They are also a powerhouse of prostate cancer prevention – So ladies, feed the man in your life some pumpkin seeds!) This is in my opinion the Rapunzel of noble flours, however still waiting to be rescued out of the tower though.  I realize this is as unconventional as baking can get, but really this is a minor mind shift and no, you are not signing your life away to tree hugging and eating compost.  You are simply embracing incredible smart ingredient swap outs and baking food that is as nutrient dense as they can be.  Give it a try… just once – You’ll be hooked!

Emergency 10 Minute Cupcakes:

(I make these whenever my kids have their carb crazy friends over.  They devour them not suspecting a thing)

1 1/4 cup milled pumpkin seeds (I grind mine in my coffee grinder. Takes about a minute.  You could substitute this ingredient with any other nut flour too.)

3 Tbsp cocoa

3 tsp baking powder

4 Tbsp xylitol

1/2 cup desiccated coconut, fine

1/2 cup nut meal. (I used almond)

4 eggs

1 tsp vanilla extract

1/3 cup melted butter

1/2 cup cream

Small bar of 85 % Lindt dark chocolate or caring candies chocolate bar, chopped (Completely optional, I would only suggest this if you plan to eat them dry, as a muffin instead of a cupcake)


1. Mix all the dry ingredients in a mixing bowl.

2. Whisk the wet ingredients in a separate mixing bowl.

3. Pour the wet ingredients into the dry ingredients. Mix well.  Pour into your preference of small medium or large silicone muffin cups or lined cupcake pan if you want to bake them in the oven.


Simply bake them in batches of three or four (depending on size) in the microwave for about 2 – 3 minutes.  It needs to be just set but not dried out so keep an eye on them and check after two thirds through the process.

I don’t like to use my microwave oven a lot, so I tend to prefer baking these, which then makes them 25 minute cupcakes really.  Bake them at 180 deg C for 12 – 16 minutes.  Do a knife test to see if they are baked through, but be sure to take them out while still fairly moist and spongy on top.



2 Tbsp cream cheese, room temperature

2 Tbsp finely ground xylitol (Once again, give regular xylitol a quick grind in your coffee grinder to make powdered xylitol)

1/2 tsp instant coffee, mixed in 1 Tbsp warm water

1 1/2 Tbsp cocoa

1/4 Cup cream

Mix all the ingredients together in a mixing bowl with an electric mixer until light and fluffy.

Yields 16 -18 small cupcakes at 5 grams carbs each.


Make your cupcakes dreamy an fun with this easy to make marshmallow fluff.

Watermark - Marsh Mallow Cupcakes


1/2 cup xylitol

2/3 cup warm water

4 Tbsp gelatine

½ cup cold water

2 tsp vanilla extract or cocoa powder.  Or 1 tsp coffee powder


Place the xylitol and warm water in a small saucepan on medium heat and stir until the xylitol dissolves completely.

Add the gelatine to the cold water and let it ‘sponge’ for a few minutes. Stir it into the xylitol syrup. Boil the mixture for 4–5 minutes, stirring frequently. Remove from heat and cool to room temperature.Transfer the mixture to a large mixing bowl and using an electric mixer until almost doubled in volume. Add the flavouring and whisk for another 8–10 minutes or until soft peaks form. Scoop onto your cupcakes immediately. If halfway through scooping the mallow mix is too stiff to scoop, simply microwave for 10 secs.

Yields 16 – 18 small cupcakes with mallow topping at 5 grams carbs each.

Quizza (Quiche Pizza) – The Mr & Mrs Smith of Low Carb cuisine

This dish just works! It literally just ticks all the boxes.  From comfort to convenient with an added bonus that this is a nutrient dense combination that will be smart fuel for many a taxing or challenging day.

You may “quizza” the bride… (Couldn’t resist the little wordplay here 😉

Watermark - Quizza

I think it can be a “thing” …don’t you think? So if you ever see the term quizza in a restaurant, remember that it was named by a very pregnant low carb fanatic that simply loved her family enough to match every commercial junk food scheme with a hype of her own. Got all round thumbs flying up!  That’s really the ONLY bottom line when it comes to “decarbing” and introducing new concepts.

Quizza Recipe:

4 (Free Range if you can) eggs

4 Tbsp cream cheese

A Grind of your favourite salt or herbed salt

1 Tbsp coconut oil for frying

3 medium baby marrows roughly grated

2 Tbsp tomato puree

3-4 slices of quality salami (or any meat or veggie topping you will enjoy on pizza – except ham off course)

Generous handful grated cheese (Mozzarella or white cheddar)


Preheat your oven on grill

In a mixing bowl, mix the eggs and cream cheese with a blending stick into a creamy consistency.

Grate the baby marrows.  In a medium to large pan,on medium to high heat, melt the coconut oil and spread the baby marrows over the surface of the pan.  Sprinkle with salt and allow to fry for a minute without stirring.  Now add the cream cheese mix and allow the batter to form a crust and set on the sides of the pan only. (About 2 minutes)  Pop the pan into the oven under the grill.  Quizza will get puffy and will brown within 3 – 4 minutes.


Take out of the oven and spread the tomato puree, add toppings and lastly, the cheese.


Pop into the oven for another 2 – 3 minutes.

Cut into your preferred portion sizes and well… the rest you can figure out right?


Yields 4 quarters or 8 smaller sizes at about 3.5 grams carbs per 1 quarter portion.

That first bite… Love!  You smell and taste pizza flavours that fill with nostalgic happiness and comfort while feeling so good about the choice you just made and the fact that indeed you did not cheat on something as damaging, as substandard, as inflammation filled,  and as sugar spikin’ as  wheat!

Low Carb Bazaar “Poeding” – The messiest non – gourmet comfort food has been “decarbed”

There are things you cannot gourmet – ify… Bazaar poeding is one of those.  It’s the lucky packet factor of which 5 household quick puddings (that came to the bazaar in old trusty tupperware containers) …are going to land up in your little take away bowl.  The colours are always creamy and bright with yellow custards and brown ginger puddings and not to mention the green and pink ideal milk foamy jelly concoctions. It makes standing in line worth while until the darling little “Tannie” with the rosy cheeks takes your ticket and hands you a little bit of your childhood memories in a little plastic bowl…

But… it’s not all that pretty once you near the end of that bowl and the sweet aftertaste attacks your throat and that ” I need to take a nap now” feeling takes over your  childhood joys… Oh oh… the insulin army has been alarmed… Make way… massive sugar spike coming through!

Not to worry, the “decarb” armed responses have been summoned to bring back the happiness in a bowl to a house near you.

You will need:

A block of cream cheese

2 cups of cream

Coconut cream if you are dairy intolerant or sensitive

Cocoa powder

2 Granadillas

Nut flour (optional for crust)

Desiccated coconut (optional for crust)

1- 2 Tbsp Xylitol

A few flavours of Simply delish NATURAL  jelly

(They come in Strawberry, Peach, Orange and Raspberry and you can easily grab them from dischem and other health or chain stores)


So in this bowl we have a selection of:

1. Creamy raspberry jelly

2.  Orange jelly and granadilla pulp fridge tart

3. Coconut cream chocolate pudding

4. Malva pudding

5. Ultra Mel Zero custard*

* Ultramel zero custard is sugar free with 8 grams of carbs per 100 g, which makes it ok to avoid a sugar spike, BUT it is sweetened with artificial sweeteners sadly.  You could just stay away of classify this as something to buy very very occasionally. (Low carb custard is really tricky to make without any form of corn starch.  It is precision cooking.  Maybe someone has mastered the skills and can give us some pointers)


1 Packet of Simply delish NATURAL raspberry jelly

200 ml boiling water

3/4 cup cream

100 grams cream cheese (room temperature)

Simply mix the cream cheese and cream together till fluffy.

Add the water to the jelly and stir a bit to dissolve most of the xylitol in the jelly.

Add the jelly to the cream mixture and whisk with your electric blender for a minute or two.




1 Packet Simply delish Natural Orange jelly

2oo ml boiling water

1 packet of cream cheese

3/4 cup cream

pulp of 2 grenadilla’s

For the crust: (Crust is optional)

3/4 cup nutmeal

1/4 cup desiccated coconut, fine

3 Tbsp melted butter

1 Tbsp xylitol

1 tsp vanilla extract


Simply mix the cream cheese and cream together till fluffy.

Add the water to the jelly and stir a bit to dissolve most of the xylitol in the jelly. Add the granadilla pulp.

Add the jelly to the cream mixture and whisk with your electric blender for a minute or two.

Mix the nut flour, coconut  and vanilla n a separate bowl. Add the butter and mix it into the nutty crumbs.  Press down into the base only of a tart plate.

Pour the orange grenadilla mix over the crust and refrigerate for 2 – 3 hours.


20o ml or half a can of coconut cream

2 Tbsp Cocoa

1 Tbsp Xylitol

Add all the ingredients into a mixing bowl and blend with an electric mixer for 2 – 3 minutes.

Refrigerate till set.

(This can also be made with regular cream)

Low - carb Malva poeding


Find Recipe HERE

The fun of this is in the mixed flavours having a little party in your mouth.  Make sure to dish small portions as it is quite decadent.

Also experiment to your hearts content with flavour combinations etc.