Crazy or Lazy Day Quick Tomato Pumpkin and Bacon Soup …or as I like to call it…”Tomkin” Soup

Tomkin soup

We had this ad a few years ago where someone mistakenly thought coffee names like espresso and mochachino where actually a foreign language.  The punchline for the ad was ” I love it when you speak “foreign” to me!  When I named this creation I thought it was so funny that this name sounded so foreign while this soup is actually so plain and simple. I made this soup for all the teachers at my daughter’s school today and got many recipe requests even from non-low carbies. Just goes to show you can’t judge a soup by its colour.

Ingredients:

2 x cans (410g) whole tomatoes in sauce

or equal amount of passata sauce

400g pumpkin pieces

2 x 200g packets diced bacon (cooked, but not too crispy)

1 cup cream

fresh parsley and thyme (small bunch fresh or use dried herbs)

Himalayan salt and black pepper to taste

2 – 3 cups water or chicken stock

1 tbsp xylitol or a knife point of stevia

Method:

In a large saucepan on medium-high heat boil your pumpkin chunks in water until soft. (Don’t strain the excess water from the pot.) Allow the pumpkin to cool for a bit.

In a blender of food processor blitz your cans of tomato and the herbs and pour into a thick base pot.

Blend the pumpkin and excess water and add to the tomato-herb mix in the pot.

Add all of the rest of the ingredients to the pot and let it simmer for 5 to 10 minutes on medium heat.

Enjoy with grated parmesan, or add a slice of low-carb bread or even some fried halloumi strips to add some healthy fats.

Yields 4 – 6 generous portions at about 6 – 8 grams carbs each.

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

Watermark - 10 minute choc-cherry cheesecake

DECONSTRUCTED CHOC CHERRY CHEESECAKE

Ingredients:

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.

Chocolate:

¼ cup coconut oil

¼ cup coconut cream or regular cream

4 Tbsp cocoa

3 Tbsp xylitol

Method:

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.

Cherries:

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

NEXT…

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)

Method:

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.

IMG_0808

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.

IMG_0818

QUICK  MOCHA  ICING:

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.

NEXT:

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

Watermark - Marsh Mallow Cupcakes

IMG_0826

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

Method:

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.

Celebrating Avo season, the Low carb is Lekker way!

There’s a new sherif in town… Avo Cado! Truly,  a nutritional force not to be taken lightly… and  oh so on the  avid low carbers’ most wanted list! (I don’t want to say a staple, cause every time I do this, that specific product’s price shoots through the roof! Coincidence?I think not!!! How’s that for a little spicy conspiracy theorie 😉

Ok back to the topic at hand, my earliest childhood memories of avo’s where jelly molds and rainbow sandwiches. It was fancy wedding food mostly.  My dad managed to grow an avocado tree from a single seed that he nurtured for months and surely it yielded it’s first crop after 7 years.  And to top it all, this monumental achievement happened in the Free State! RESPECT DAD!

But what exactly are some of these health benefits we can expect to gain from this beautiful green fruit? (Avo’s are actually part of the berry family) Yes, deal with it and stop being such a big berry about it! 

I’ll give you five great reasons to love avo’s even more:

 1. Avo’s have more potassium than bananas!  I know, there goes the much debated low carb and fruit theory to smitherines! (People who defend bananas mostly like them because they are sweet. That’s really the reason! In my humble opinion)

Avo – 975 mg potassium

Banana – 487 mg potassium

And to add to our ode to avo song, is the fact that unlike bananas, avo’s don’t even measure on the GI scale.  They cannot give you a sugar spike!  Bananas on the other hand has a GI value of 52.

Banana, the tribe has spoken!

 2. Avo’s have 4 grams of protein (The highest of all fruit) and 18 important amino acids that can be completely used by your body.

 3. Avo’s make an excellent first baby food.

 4. Avo’s have a whopping 10 grams of fiber per fruit. Ranking it in the top twenty best ways to boost your fiber intake.

5. You can swop butter for equal amounts of avo in baked goods too. I say bring on the avo brownies!

 So now you know why you need them, but maybe your kids are like mine and sensory issues are standing between them and this green awesomeness. No worries, we can take these babies under cover!

Watermark - Avo chocolate mousse

Avo Chocolate mousse:

1 cup mashed avo

1 heaped Tbsp cocoa

1 Tbsp xylitol

200ml coconut cream (1/2 a can)

In a food processor or with a blender stick,  blend all the ingredients for the mousse for 60 – 90 seconds.

Dress with a bit of whipped cream and you have a winner!

Yields 4 servings at 4.3 grams of carbs per serving

Lekker tip:

1. Replace the cocoa with 3/4 cup berries and a tsp vanilla extract for an avolicious berry mousse

2. Scoop the chocolate or berry mousse into popsicle molds for a nice cold treat.

Watermark - Berry jelly and mousse

2 cups mixed frozen berries

1 packet simply delish natural jelly, raspberry flavour

1/4 cup cold water

1/2 cup boiling water

In a saucepan on medium high heat, add the berries and the cold water and allow to boil for 4 – 5 minutes.

Add the packet simply delish jelly and add the 1/2 cup boiling water. Stir until the jellie is entirely dissolved.  Pour into your latex jelly mold. Simply delish natural jelly does not require refrigeration.  Leave to set and cool for about 45 minutes.

Tip the mold into a serving dish. Top with a layer of avo chocolate mousse and garnish with a layer of cream.

Yields 6 – 8 portions at 4 – 6 grams of carbs per portion

Watermark - Avo cucumber ringWatermark - fish kebabs 

Avo and cucumber herbed salad ring:

1/2 Cucumber, grated and drained

1 Cup mashed avo

200 ml coconut cream

2 Tbsp cream cheese

3 tsp gelatin powder (I used regular store bought, would love to find organic bovine gelatin)

1/2 cup boiling water

juice of 1/2 a lemon

salt and pepper to taste

1/2 tsp garlic

2 Tbsp fresh chopped chives

2 Tbsp fresh chopped dill

In a saucepan on medium heat add the boiling water and then the gelatin to the water.  Stir until fully dissolved. Add the coconut cream, stir and allow to cool for 2 – 3 minutes while you prepare the avo mix.

In a blender, blend the avo, lemon juice, cream cheese and garlic.  

In a mixing bowl, add the gelatin, avo mix, grated and well drained cucumbers, herbs, salt and pepper and mix to a smooth, well blended consistency.  Pour into a latex ring mold and refrigerate for about an hour or two until set. tip into a serving dis and fill your ring with a pretty salad.

I used spicy olives, rocket, mangetouts, cocktail tomatoes and sliced emmental cheese.

Yields 6 – 8 servings at 2 grams of carbs per serving.

IMG_0313

Fish kebabs:

800 g hake fillets, skin removed and cubed  (They usually weigh the fish before they clean them, this is the before weight)

1/2 red pepper, cubed

12 olives

6  fresh asparagus spears, cut into 3 pieces each

Basting:

3 Tbsp Butter

2 Tbsp Lemon Juice

2 tsp Crushed Garlic

1 tsp Curry powder

Chopped Fresh Herbs or dried herbs

1 tsp Xylitol (Optional)

4 Tbsp Double cream Yoghurt

½ tsp Dijon mustard

Salt and pepper.

In a saucepan, melt the butter and add the rest of the ingredients. Allow for flavours to infuse at a low heat for a minute or two. Allow marinade to cool. Pour over fish pieces and allow to marinade for 5 minutes

In the meanwhile give your asparagus a quick saute in butter or coconut oil.

Assemble six beautiful fish kebabs with the fish nuggets and veggies.

Fry in a pan with 2 tbsp coconut oil on medium heat for 2 – 3 minutes on both sides.  Turn each side twice.

Serve with the avo and cucumber salad ring and you will find the word “FRESH” very close to the conversation surface level! 

Yields 6 portions

Enjoy!

Easy end of the month low carb meals…

Oh Nuts! We love them but we hate their prices, don’t we?

So we are going to ignore them completely during this blog!  That should teach them…and their suppliers… and the NUT Illuminati… 😉

The secret to an exciting low carb lifestyle lies really in focussing on the wonderful things we can eat instead of the empty carbs we should rather avoid.

 

Some handy, budget, nut substitutes:

Pumpkin seed meal (Pumpkin seeds ground in your coffee grinder)

Coconut meal (Desiccated coconut ground in your coffee grinder)

Flax meal  (Flax seed ground in your coffee grinder)

You can really substitute almost any recipe with these nut alternatives.  However, almonds especially, have a very neutral taste, and the above meals might add a bit of a different flavour palette. Pumpkin meal has a very subtle taste too.  However, when substituting with coconut meal, it is always good to add liquids, either with an extra egg, yoghurt or milk to the batter.

 

Watermark - Cabbage & Baby marrow latkes

 

Ingredients:

Coconut oil to saute and fry.

500g shredded cabbage (I just got a pre-packed, cabbage slaw kind)

2 medium baby marrows, grated

1 small onion finely chopped (Or swap for a small apple, grated)

salt & pepper to taste

2 eggs

2 1/2  tsp baking powder

1/3 cup *milled pumpkin seeds (optional)

* The pumpkin meal makes the latkes a bit more puffy in consistency and easier to stack and fill if you want to use it in a lunch box filled with cream cheese and bacon.

The batter without the pumpkin meal is a bit more like I remember my German Grandma’s, but needs to be eaten with a knife and fork.  I love it though, because the cabbage caramelize so nicely with this one.

 

Method:

Saute the cabbage, onion/apple, baby marrows and spices in a pot on medium to high heat for about 4 – 5 minutes. Remove from heat and allow to cool.  In a mixing bowl, add the cabbage mix and the rest of the ingredients and gently mix into a batter.  Fry heaped tablespoons full until brown, turing once or twice.  Serve with butter, or sour cream and chives.  Makes a great addition to a soup or eaten with a scoop of ground beef and grated cheese.

Yields about 16 latkes at 1.2 grams carbs each.

 

Watermark - Stuffed Chicken

 

4 Chicken breasts, skin on, deboned

6 – 8 rashers of bacon, chopped

1/2 green pepper/ red pepper, chopped

4 tsp pesto

4 Tbsp cream cheese / grated cheddar cheese

Herbed salt in grinder or salt and pepper to taste.

Coconut oil for frying

 

Veggies:

Baby marrows, sliced

Plumb tomatoes, halved

Herbed salt in grinder or salt and pepper to taste

Coconut oil for frying.

 

In a pan on medium to high heat, cook the bacon rashers in a bit of coconut oil.  As soon as the rashers start to cook through, add the chopped peppers and saute in the bacon fat along with the bacon. As soon as the peppers are soft remove from heat.

Cut a pocket into the breasts and stuff the chicken breasts with a tablespoon layer of cream cheese/cheddar cheese, a teaspoon of pesto, and a 1/4 of the bacon mix. Tuck the skin as tightly as you can to close the pockets. If they can’t close all the way, “no problemo”.  Just be swift with turning without losing the filling.

In the bacon pan, on medium to high heat.  Add a bit of coconut oil to the bacon fat left from sauteing the bacon.  Seal the breasts on both sides till nice and brown (about 1 – 2 minutes on each side), sprinkle slightly with salt and pepper, and turn heat down to medium – low. Add the chopped veggies all around the chicken pieces and allow to gently saute in the pan juices.

IMG_0049

Put a lid on the pan and allow to cook for 6 – 8 minutes (Times may vary according to fillet size. The inside of the filling must be oozy and the the chicken must be warm through out, when poking a knife into the thickest part. Take the chicken out  of the pan and allow to rest for a minute while you quickly allow the veggies in the pan to caramelize on high heat.

Mustard  cream sauce:

1 Tbsp dijon mustard

1 cup cream

3 Tbsp butter

Salt to taste

1 tsp xylitol

A grind of black pepper

A squeeze of lemon juice

 

In a saucepan on medium heat, melt the butter. Add the rest of the ingredients and allow the sauce to simmer on medium heat for 2 – 3 minutes and reduce to a creamy consistency.

Yields just over a cup of sauce, enough for 4 – 6 servings of meat.

Smother the chicken breast with warm mustard sauce and enjoy!

This recipe yields 4 portions at about 6 grams of carbs per meal.

Serve with a salad.

 

Watermark - No bake seed clusters

Ingredients:

100 gram *coconut flakes (one Montagu packet)

(* can be replaced with 3/4 cup plain fine or medium desiccated coconut)

50 g butter

2 Tbsp cocoa

2 Tbsp xylitol

2 Tbsp boiling water

4 Tbsp coconut cream

4 Tbsp sunflower seeds

4Tbsp desiccated coconut fine

4 Tbsp pumpkin seeds

2 Tbsp grated orange peel (optional)

In a dry pan, toast your seeds and coconut flakes ever so slightly on medium heat till brown colour starts to show. remove from heat.

In a medium saucepan, on medium – high heat, melt the butter, add the xylitol and mix.  Add the cocoa dissolved in the hot water and the coconut cream.  Allow the sauce to bubble and thicken for 2 minutes while stirring. Remove from heat and allow to sit for a minute or two.  Add all the seeds and coconut and stir into the chocolate sauce.  Scoop into a12 hole tiny cupcake latex moulds or into small cupcake liners. (You could also line an egg carton with cling wrap and mould little clusters in the oval moulds) If you did not use the coconut chips you could roll the batter into 12 balls.  Allow to cool and set overnight or for 2 – 3 hours. They set quite firmly if you give them a chance.

Yields 12 clusters at 1.75 grams of carbs per cluster

These make great lunchbox treats, while you get to sneak in some much needed fiber.

Off course you can make these with chopped nuts instead of the seeds, but nuts does not get to steel the lime light today!

 

Yours in low carb,

Inè

 

 

 

 

 

 

 

 

 

Smooth(ie) Operator… Swopping juicing for smoothies – do the carb-smart groove!

Image

{Berry Buchu Smoothie}

I get such deep emotions when I look at this picture!  This is my once a month kidney tonic.

I gave it a healthy name, and it is 100% true, but in all honesty it is just plain awesome!

There are however some do’s and don’ts to consider when on a low carb diet, especially when it comes to juicing fruit and veggies.

Let me give you my opinion on the matter:

JUICING

Indeed, so noble sounding.  I was a juice fan for a loooooong time!  Carrot juice, beet juice, with added apples, oranges and ginger.

I could just feel it cleansing me from tip to toe!  Taking nasties out, feeding my cells concentrated vitamins and minerals.

I juiced, I also eliminated all fats, dairy and meat from my diet.

After 4 months, I almost died!  I could not function properly.  I felt tired ALL the time.  I went to my Doc and he told me very sternly that my cholesterol was incredibly dangerously low.  He also explained that too low a cholesterol level was worse than too high levels of cholesterol.  He told me to go home and eat eggs and a lamb chop.  He said that the fat in that lamb chop will save my life!

It did!

What went wrong on this approach?

I ate a very very high carb diet with hardly any fats to sustain me.

When we juice fruit and veggies, we extract the beautiful fibre our digestive tract needs to be healthy. Leaving really only concentrated carbs in the form of sugar. (Especially the veggies that makes the best juice bases like carrots and beets and fruit of course)

We also eliminate the process that slows down how quickly those sugar get absorbed into our bloodstreams.

A cup carrot juice has 22 grams of carbs! You need at least 4 – 5 big carrots for a cup of juice.  Again when you put it into perspective of 30 grams of carbs a day, it changes the picture a bit.  If weight loss or controlling insulin spikes and avoiding inflammation driven disease is your goal, a single cup of juice with apple and carrot can take you over 40 grams of carbs!

When juicing you can easily drink all your daily carb allowance in a single sitting.  Plus, you eat more servings of veg than you would have consumed in a meal.

Have a look at this fruit carb counter:

Image

Image

The problem with fruit juice is that a single serving of these fruit cannot fill a cup.  You need a few!  So you can just imagine the amount of carbs.  It can pull you out of fat burning mode in no time and put you right back into burning sugar for energy and storing fat.

If you can manage to juice veggies like spinach, cabbage, marrows, celery and cucumbers and add a few berries to sweeten, I guess it will be fine. (Does not sound too yummy honestly) But in my opinion you can put those veggies to better use in scrumptious side dishes, soups or stews and still benefit from all the fibre that encourages a healthy digestive system.

My  juicing SWOP – OUT Suggestion would be the following:

SHIFT TO SMOOTHIES 😉  I know, it is a sacrifice of monstrous proportions!

Image

 This recipe yields  2 – 3 servings is filled with fibre and has oodles of feel – good properties.

TEA BASED SMOOTHIES:

You can make any combination of tea and lowest carb portioned fruit (as per suggested serving size above)

Green tea and raspberry, Rooibos tea and strawberry, Sweet Chamomile tea and a chunk of Winter melon.  Creamy cucumber, avo and  Ginger tea…

You can make loads of awesome combo’s.  Herbal teas have beautiful health properties and combining it with a low carb, fibre rich fruit is being truly “carb smart”.  Not only are you taking in much needed fluids, you are also keeping sugar spikes at bay. As long as you still keep in mind that you can not have one 3 times a day every day.  Fruit remains nature’s candy… use sparingly and keep the carbs in mind within the bigger eating picture.

CREAM AND COCONUT CREAM BASED SMOOTHIES:

Image

{serves 2}

These are a bit more decadent and absolutely like this heading suggests, should be seen as a meal in a glass!

Remember fat is the most energy dense food per gram and a smoothie like this will take you far while also taking up the 5 -7 grams of carbs of a breakfast or lunch.

Again combinations are endless…  You can even leave out the milk and rather add a rooibos, chai tea or a water base to save 2 – 3 carbs

per serving.

Add a new level with spices and herbs like cinnamon, cardamom and mints…

 Now I’ve got you thinking of awesome combo’s right?

How smooth was that move!

Yours in Low carb,

Inè

Winter warmers… Sweet Italian mini meatball soup & Boerewors Shepherd’s pie!

Image

Would you believe me if I tell you that I daydream about food!  I really do! It’s not that I want to eat it right away, it’s really just something exciting about finding new combinations or putting some older concepts in a new package. (And then all of this happens with a background of what brings along a smile and what – #onions – brings along a FROWN around the dinner table.)

Let me tell you, my poor family hardly ever get the same meal twice and then, usually they have to stand at the table and watch me when I break out in spontaneous photo shoot mode! I love dreaming up new food concepts!  So the LCHF challenges are perfect for me…  I mean really, you folks realize that in order to produce any baked anything without sugar or ANY starchy flour is kinda a miracle right?  And that’s my addiction, the rush of figuring it out, bringing it together while still keeping ALL insulin spikes at bay.

I feel like I am part of the Mythbuster team every time I get to bust the baddies and “decarb” an old favourite!

Confession:  There are things that in my opinion won’t be possible to “decarb”.  Sorry, but I think pizza is in that category. Oh my hat, I have embarked on that journey oodles of times! We can come close, but I’ve seen with my family, we should rather call it something else.  The disappointment is just too big otherwise.

 

Back to our recipes…

Sweet Italian Meatball Soup  (4 Main meal portions) 

It’s like spaghetti bolognaise without the pasta but with the same flavour palette!

 

Ingredients:

500g Good quality Beef Mince

2 Tbsp Parmesan (optional)

1 Can Tomato Pureè

2 1/2 tsp dried Mixed Herbs (Italian herbs)

1 tsp dried Thyme

1 Tbsp chopped Garlic

 1 Medium sized Brinjal (diced)

5 Medium Babymarrows (diced)

6 Baby plum tomatoes (diced)

1 Onion (diced) or 3 Spring onion sprigs (chopped)

1 Green pepper (diced)

4 Tbsp Coconut oil / Lard

Salt & Pepper to taste (I used Garlic and celery flavoured salt)

2 Tbsp Xylitol or a few Stevia drops (Optional)

2 Cups of Water

Cream and chopped chives for garnish

 

Method:

1. Mix the parmesan and half a teaspoon of mixed herbs into the meat and roll your meat into prune sized meatballs.

2. Fry the meatballs in 2 Tbsp Coconut oil till browned on all sides.  Now add the tomato pureè, spices and Xylitol.  Let it simmer on medium heat for about 7 – 10 minutes and then add 1 Cup of water.

Image

3. Char grill the diced veggies in half the coconut oil under the grill stir once or twice to get more car grilled sides.

Image

 

4. Add a 1/4 cup water and give the veggies a quick blitz in a blender or food processor, leaving a third in bigger chunks if you like a chunky, rustic soup.  Pureè if you like a smooth soup.

5. Add the veggies, and 3/4 cup water to the tomato and meatballs and simmer gently for about 10 minutes.  

6.  You can adjust your liquids according to your preference.  You can also use stock instead of plain water.

7. Garnish with cream and chopped chives or parsley.

Image

 

NOW…

Oh my hat, this next one can probably go down as absolute COWBOY FOOD!  It is so far from stylish cuisine it is not even funny!  (It really leans more to the side of almost messy “cumbaja,” campfire food!)  BUT you know what… it’s a kiddies favourite!  My picky eaters love this one!  So you know, I’m sharing it because ironically this might just be the recipe that makes me famous!  # Nervous laughter!

Image

Ingredients:

800 g – 1kg of your favourite Boerewors divided into 2 sausage wheels. (Or like you will buy a 500g pack x 2) 

(Boerewors is a proudly South African very long sausage, filled with beef, bacon fat and stunning spices like coriander and blackpepper. You can really use any good quality (cereal and dextrose free) sausage or smaller cut sausage pieces for this recipe.  You can even use any ground meat)

500g – 700g pumpkin 

1 tsp Cinnamon

1/2 tsp Mixed spice

A Sprinkle of ground Cloves 

2 Tbsp Butter

1/2 Cup cream

1 Cauliflower head

4 medium Babymarrows

1 Can of diced tomatoes

1 Tbsp Xylitol or a few drops of stevia (optional)

Salt & Pepper to taste

1 Cup grated Cheese

 

Method:

1. Cook the Boerewors in a pan with a bit of water. Keep the two “wors wheels” in tact. (I put my two wheels on top of one another, add a bit extra water and cover with a lid. The wors does not have to be cooked all the way through, just mostly steamed through.)

2. Chop the pumkin into chunks or if you use ready prepared pumpkin, cook in a bit of  salted water till soft and “mashable”.

3. Add 1 Tbsp butter and cinnamon, mixed spice and cloves to your pumpkin and mash till creamy.  

(I cook my pumpkin skin on, because we like it and we actually need that extra fiber, but it is totally up to your preference)

4. In another pot, cook your chopped cauli florets and diced babymarrows till tender in salted water.  Strain and mash with the butter and cream and simmer on low heat for a minute or two.

5. Heat the canned tomato and add some mixed herbs and spices and sweeten with a tiny bit of xylitol or stevia. 

6.  Now you are ready to build this baby!  I will explain with some pictures… for your entertainment and to my shame!

7. Start with a layer of boerewors or meat of your choice.

Image

8. Scoop the pumpkin mash onto the boerewors and layer the tomato mix on the pumpkin.

 

Image

 

9. Now add the second boerewors wheel and layer all of the cauli marrow mash on top of the second wors layer.

Image

10. Lastly, sprinkle a layer of grated cheese and bake at 190 degrees Celsius until golden brown.

Image

It is truly surprising how this very humble dish can be so incredibly LEKKER!  I think it’s the times you visit your Mom or Grandma’s dinner table during every bite!  It’s the “mushy” veggie experience and the happy memories of Boerewors and tomato stew that makes you smile… and the last thing you think about… is whether it looks gourmet!

Image

Low Carb is nostalgically lekker!

Inè