Turnip Bake – NoTato Bake or Fake Potato Bake – Whatever floats your boat!

fake potato bake2

Ingredients:

4 Medium to large turnips sliced thinly

1 cup  grated cheese (Omit if dairy intolerant)

1 cup cream (Coconut cream if dairy intolerant)

Himalayan salt to taste

2 slightly heaped tsp turmeric powder (read more about this powerful spice here)

2 Tbsp butter

Method:

1. Peel and thinly slice your turnips and put a layer into an oven-proof dish.

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2. Pour half the cream over the turnips. Sprinkle 1 tsp turmeric over the first layer and use one Tbsp chunks of butter on the layer. Sprinkle with half the cheese.

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3. Repeat another layer as above.

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4. Bake for 35 – 40 minutes at a 180 degrees.

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I served this comforting side-dish with some grilled chicken.

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Now if you really want to be resourceful and take your turnip-experience to the next level, pick a bunch with beautiful turnip greens. These greens are filled with cancer-fighting properties. I used mine to make a broth along with the chicken bones from the carcass after I cut my chicken into pieces.

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Simply add 1 carrot, half an onion, turnip greens, 2 free-range wings, chicken bones, garlic, salt, peppercorns and apple cider vinegar to create this nutrient-dense broth. I used the broth the next day, simply added some mushrooms and cream for a lovely mushroom soup.

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Creamy Spinach and Eggplant Lasagna – Prepare to welcome a new family favourite

Lasagna

A low carb lifestyle to me is all about swapping food that’s filled with empty nutrients with nutrient dense produce.  It really amazes me that people can build so much of a meal around carbs. The word lasagna was derived from the Roman word that means “Cooking pot”. However, if you would type in the word lasagna you will get the description of a dish made with pasta strips.

We are going to make a mighty fine lasagna dish today without pasta or flour filled sauces. We are simply going to keep things REAL. Real yummy and nutritious that is.

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Ingredients:

1.5 kg mince

2 packets swiss chard or spinach, centre stalks removed

1 cup cream

1 Cup grated mozzarella

1 Cup grated Cheddar

half a block of cream cheese

1 cup milk

3 free range eggs

2 large eggplants (briljals), cut into 1 cm rounds

1 small packet tomato puree

1/2 cup coconut oil, lard or rendered fat

BBQ spices

2 tbsp Italian mixed herbs

Salt and black pepper to taste

1 tsp crushed garlic

1 Tbsp Xylitol

1/4 cup water

This recipe is really simple and pretty straight forward.  You can absolutely spice up the meat however you like, as long as it is not too saucy. That is why I only use a small packet of tomato puree. It consists of four elements :

1. The creamy spinach

2. The  slightly saucy meat

3. The egg mix and cheese topping

4. The brinjal/eggplant rounds

Preheat the oven to 190 C

In a large oven proof dish, allow the coconut oil or lard in the oven proof to melt and then pack a first layer of brinjals to cover the bottom layer of the dish.  Pop into the oven for about 15 minutes till tender.

In the meanwhile, brown your mince and then add the BBQ spice, salt and pepper, herbs, tomato puree, xylitol, garlic and 1/4 cup water.

In a separate pot, boil/steam the spinach and a pinch of salt in a small amount of water.  As soon as the spinach is just a little more cooked than the wilted stage, drain the excess water, add the cream and cream cheese and allow the cream mix to thicken and reduce for 5 + minutes while stirring gently.

In a separate bowl whisk your eggs into the milk.

Now use halve the mince and layer on top of the brinjal layer, followed by the creamy spinach.  Then pack the rest of the raw brinjals on top of the spinach cream followed by another layer of mince meat. Sprinkle the cheese over the meat and pour the egg mix evenly over the entire dish.

Bake for 20 – 30 minutes and Koos is your cousin!  Okay or Bob can be your uncle if you insist.

Serve with a beautiful green salad and be sure to save some for the next day’s lunchbox.  It is divine eaten cold too.

YIELDS ABOUT 8 – 10 PORTIONS AT ABOUT 8 GRAMS OF CARBS EACH.

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.

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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!

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{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:

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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!

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 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:

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{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!

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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.

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

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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.

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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!

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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.

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

 

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

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

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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!

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Low Carb is nostalgically lekker!

Inè

 

 

 

 

 

 

 

 

 

 

 

 

 

Easter Feasting! The Low Carb side of celebrating.

I love Easter!  I love the fact that it has no crazy commercial drive to it.  Not in South Africa anyway. I love that it reminds me of what the word LOVE really means!  I love how it urges us to think about new LIFE and second chances… Grace.

Now I’m a firm believer that we need to celebrate LIFE! I don’t think we do this enough.  To really celebrate life and even those silly things that impacts us in profound ways IS the SPICE of life! Those are the monuments we build in our hearts and the memories we get to keep and treasure.

I hope that you and yours can celebrate the silly and profound together this Easter. Make it a mission to point out the ALL the things worth celebrating!

Celebrating with food however, now that almost comes naturally! The only daunting part is to steer through the carbs.  We live in a CARB driven society and the chances are good that the carb counters are by far still in the minority. But it’s ok.  Being a low carber has made you smart already. (You eat good fats see, that makes your brain happy and smart!)  You know how to read labels and sniff out nutritional lies, so you can politely and cunningly steer yourself through a “meat, potato and sugar” regime.  And really, you can pick battles wisely! Some dishes can be “decarbed” simply using your fork to put it in your side plate.  Now, if you are the host of a gathering, you might have a better grip on things. If not, politely pack some snacks, offer to make a meat and cheese platter and bring a desert that you and yours will eat and share with the others…  This is not the time to convince or quiver over food.  This is time to celebrate life… Don’t let food rule this conversation.

What I love about our low carb journey, is simply that I don’t ever feel like I have pigged out on some holiday, simply because I had to have it all.  You eat till your full, not till you have tasted everything …twice!  Food is fuel and you only need so much of it. Food does not rule, cravings does not rule! We eat a bit so we can have energy to celebrate LIFE! Great perspective hey!

Still, I love to make the food that needs to fuel me and the ones I love, pretty and yummy.  That is part of the fun for me.  The journey of preparing and planning and celebrating wholesome ingredients!

So lets look at a few new additions: (These recipes are suitable for 4 – 6 portions)

Meats:

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Making Lamb knuckles is such a personal preference!  Whether potjie, slow roasted or stove top.  The meat is the hero.  I simply add spices, mixed herbs, garlic and onion while I brown my meat. Then it simmers in a bit of water or veggie stock  for a gooooood while. Lastly, I finish it off with a can of tomato, 2 Tbsp of vinegar, 1 Tbsp xylitol and green beans for the last 30 minutes.

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Curried fish

Ingredients

  • 500 g Hake
  • 2 Large Onions, sliced
  • 2 tsp Mild Curry powder
  • 2 tsp Turmeric
  • 1 tsp Ginger
  • 1/2 tsp Ground Coriander
  • 3 Bay Leaves
  • 2/3 Cup Vinegar
  • 2/3 Cup Water
  • 2 Tbsp Xylitol
  • 1tsp Stevia (optional)
  • Salt and Black Pepper to season

Method

  1. Lightly season the fish with salt before baking for 15 to 20 minutes at 180°C, until cooked through.
  2. Cut the fish fillets into smaller portions.
  3. Heat a little  coconut oil in a pan or saucepan, add onion and fry until they start to soften.
  4. Add curry powder, turmeric, ginger and coriander and stir through.
  5. Add vinegar and water and bring to a simmer. Add xylitol/ stevia and stir.
  6. Season with ground pepper and salt to taste.
  7.  Allow the sauce to simmer gently, while stirring, until it has thickened.
  8. Let the sauce cool down.
  9. Pack the fish fillets in layers in an airtight container, covering each layer with sauce.
  10. Cover and allow to marinade in the fridge for at least 48 hours before eating.

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Noodeled Chicken Soup

Ingredients:

500 – 800 g Free Range Chicken pieces – Skin on.  (I literally use the left over meat and bones from the night before’s roast chicken. Now I must also admit, the free range Chickens we get around here are about 3 kg in weight.  I use at least 1 kg in this recipe and it makes for a big pot of soup! )

1 bunch Table celery leaves

2 Onions, chopped

Spring Onions, chopped

2 Carrots, whole

Garlic to taste

Salt and pepper to taste. (I use BBQ spice with lots of coriander and mustard seeds – great smokey flavour)

Fresh Thyme or Dry Mixed Herbs of preference.

Method:

1. If you use raw chicken pieces, brown it in a bit of coconut oil and spices.  Add water and veggies.  Cook till meat falls from the bones.  Free range chicken makes a noodle like fibre.  The meat does not cook away like regular chicken.  Simmer on medium heat with the bones as long as possible.  Add water when needed and to maintain the consistency you prefer. This makes a simple chicken broth like soup.  The free range chicken gives it a noodle like consistency.  Remove the bones and spice to taste before serving with sun dried tomato cheese scones and salad.

 

Cheese Scones:

3/4 Cup Almond Flour or Meal

1/2 Cup Milled Flax seed

2 tsp Baking powder

6 Pieces Sundried Tomato, finely chopped.

2 Eggs

6 Tbsp Melted Butter

6 Tbsp Milk

1/2 Cup Grated Cheese

Method:

1. Mix dry ingredients.

2. Mix wet ingredients and cheese.  Mix into the dry ingredients. Don’t over work the batter.

3.  Bake in a muffin pan for 15 – 20 minutes, or till scones are brown and firm. Knife test.

4. Serve warm with butter.

 

Sides:

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These are so easy fun and delicious! You can add any julienned veggie to the beans – be creative.

Ingredients:

Packet of fresh young Green beans.

1/2 Yellow pepper, Sliced into strips

3 Red Spring onions

Parma Ham strips

Garlic (Roasted in the pan with beans)

Salt & Pepper

 

Mustard Cream Sauce:

1 tsp Dijon mustard

1/4 Cup Cream

Some of the roasted garlic left in the pan

1 Roasted Spring Onion, chopped

pinch of Salt

pinch of Xylitol

 

Method:

1. Trim tops and tails of the green beans and stir fry the veggies and garlic in a pan with Coconut oil.

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2. Make into little bundles of peppers, beans and spring onions (cut in half length wise) Tie by wrapping the parma ham around it.

3. Mix the sauce ingredients together and scoop a spoonful over each bean bundle.

 

 

 

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Ingredients:

1 1/2 Cups cubed Pumpkin (More or less)

1 Large Brinjal, cubed

8 Sun dried Tomatoes, sliced

1/2 Red Pepper, roughly chopped

1/2 Yellow Pepper, roughly chopped

8 Cherry tomatoes

Pumpkin seeds, for garnish

1 Can Coconut Cream

Spice mix:

1 tsp mild curry

1/2 tsp ginger

1/2 tsp cinnamon

1/4 tsp cardamom (optional)

1/2 tsp turmeric

1/2 tsp crushed coriander

Chili flakes (optional)

1 Tbsp Xylitol

1 Tbsp Lemon juice

5 Lemon leaves

Salt & Black pepper to taste

1 Satsuma orange sliced into segments to squeeze over the veggies per serving and /or fresh coriander leaves (optional)

Method:

1.  In a pot, char – fry the veggies (not the cherry tomatoes) in some coconut oil.

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2. Mix all the spices and sun dried tomato into the can of coconut milk. Mix well.

3. Add all the ingredients to a single casserole dish and bake in the oven at 180 degrees C for  about 40 minutes. The pumpkin must be soft and the coconut cream fairly reduced. Then add the cherry tomatoes and grill the dish for a bit till nice and brown.

4. Dish and garnish.

 

 

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Ingredients:

2 Cups Green Beans, sliced

4 Yellow patty pans, sliced

1 Packet of Mushrooms, sliced

1/4 Red Pepper, diced finely

1 Large Onion, thinly sliced

1 Cup of cream

1 Tbsp Butter

1 Tbsp Parmesan (optional)

Ground Black pepper

Salt to taste

2 Tbsp Lemon juice

1 Tbsp Lemon zest

2 tsp Garlic, crushed

Method:

1. Fry onions in coconut oil or lard till very crispy.  Sprinkle with the parmesan or just a pinch of salt, scoop into a separate dish and set aside.

2. Stir fry veggies, garlic, salt and black pepper in the pan you just used for the onion.  You can now stop here and just grate some lemon zest on and serve with some crunchy onions or you can add the butter and cream, allow to simmer and thicken for the full experience.

IMG_8427 without  or… with creamIMG_8430

 

 

 

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Ingredients:

1 Cup frozen Blackberries

2 Tbsp Vinegar/ Lemon juice

1/2 tsp Thyme leaves (fresh or dried)

Salt and pepper to taste.

50 ml Olive oil

50 ml Water

1tsp Xylitol

1 tsp Lemon zest

1/4 tsp Ginger powder

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Method:

1. Thaw berries and heat for a minute or two to get the juices extracted.

2. Blend or mix  all the ingredients to form a light vinaigrette.

Pour over your favourite salad.

Above salad consists of:

Baby green leaf mix

Avo slices

Almond slithers

Whole blackberries

Cucumbers

Parma Ham

Cream cheese balls rolled in lemon or orange zest.

 

 

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Brinjal  Bochini Bake:

Ingredients:

2 Big brinjals, cut into 5 mm thick, slices.  (Round shapes in other words)

1 Can of whole tomato in sauce

1 Packet Bacon rashers / Parma ham strips

Minced Garlic to taste

1 tub of bochini mozarella balls or 1 cup  grated mozarella

Pitted Olives (optional)

Sliced Spring Onion

Yellow Pepper strips

Mixed herb salt and or mixed fresh herbs to taste.  (thyme, oregano, etc.

Parmasan cheese

Black pepper.

 

Method:

1. Prepare your brinjal rounds with a bit of salt and let it drain for 30 minutes.

2. Bake your brinjal rounds on a flat sheet pan for 20 minutes turning at least once.

3. Pack them like taco shells into 2 banana loaf pans.

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4. Stuff each brinjal with cheese, veggies, garlic and dress them tomatoes, herb salt and pepper.

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5. Sprinkle Parmesan and  fresh herbs and bake for 20 – 30 minutes.

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Drain any extra fluids and serve!

 

 

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You can serve these raw or cooked. Use your imagination as far as fillings go.

I prefer it cooked.  The best part is the  char – grilled spring onion!  It’s not just merely a garnish.  You tear of a strip and ad it to your little roast pepper.  Devine!

Ingredients:

Baby Sweet Peppers

Feta cheese

Pitted Olives

Fresh Basil leaves

Red Spring Onion

Coconut oil for frying.

Method:

Stuff your peppers and simply pop them and the whole spring onions in a pan with Coconut oil.  Char grill them.  They are ready when the filling starts to melt and the peppers are nice and charred all round.

 

Treats:

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Crust:

1 Cup Almond flour

60 ml Melted Butter

2 Tbsp Fine Coconut

1 Tbsp Xylitol

Filling:

2 Cups Cream

4 Eggs (Separated)

2 Tbsp Xylitol

1/2 Tbsp Stevia liquid

25 ml Butter

5 ml Vanilla

Pinch of Salt

1 tsp Psyllium husks

Cinnamon

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Method:

1.  For the crust, simply pour the melted butter over the nut flour and sugar mix.  Press down into a, buttered plate sized oven dish.  Alternatively, I would suggest you make 4 ramekins or 6 – 8 cupcake moulds.  Press down your crust mix at the bottom only of your baking dish/ dishes.

2.  For the filling:  Heat your cream, salt and xylitol/stevia combo on medium heat.

3. Give the egg yolks a quick whisk and stir into the cream. Stirring constantly. As soon as the mix starts to thicken, stir in  the butter and vanilla and remove from heat.

4. Whisk the egg whites and psyllium for about 30 seconds till foamy, almost doubled in volume.  Fold into the custard mixture and pour over the crust.

5. Sprinkle with cinnamon. Bake at 180 degrees C for 20 – 30 minutes or until milk tart looks puffy and set.

 

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Ingredients:

1 Cup Almond Flour or Pecan Meal

1/2 Cup Flax meal (Grind some seeds in your coffee grinder)

1 Tbsp Desiccated Coconut (Optional)

2 Tbsp Xylitol

1 Tbsp Psyllium Husks

1 tsp Cinnamon

1 tsp All Spice

2 tsp Baking powder

1/2 tsp Baking soda

2 Tbsp Orange Peel (Cut up into tiny square sized pieces)

35 g Lindt intense orange chocolate (optional)

100 ml Milk

2 Eggs

60 ml Melted butter

Method:

1.  Beat eggs and xylitol till creamy.

2. Add milk and melted butter.

3. Chop half of the chocolate bar into rough chunks the size of choc chips and add to the egg mix.

4.  Mix the rest of the dry ingredients together.  Add the egg mix to the dry ingredients.

5.  Scoop into a muffin pan and bake at 180 degrees Celsius for about 20 minutes or until set and spongy.  Knife test.

6. Let the mini buns cool.

Icing Cross:

Caramel sauce:

Melt 1/4 cup cream, 1Tbsp Xylitol and 2 Tbsp Butter and allow to simmer on medium heat.  Sauce is ready when it reduced to a thicker consistency.

Choc sauce:

Simply melt the rest of the Lindt chocolate in a Tbsp cream.  Microwave is fine.

 

Happy Easter!