Posted in banting, Breakfast, Gluten-Free, gut health, Snacks and Sandwiches, Spring Edition

Heba Pap ‘Pizza’ Breakfast Muffins [banting, lchf, low carb, gluten-free]

I have made egg muffins before and they were good. But this time I decided to add some heba pap just to fortify them a bit. These smell and taste like pizza, I kid you not! Feel free to add bacon, chopped chicken and other veggies of your choice.


Makes 12 small muffins

6 Medium/Large Eggs

0.5 teaspoon garlic powder

0.5 teaspoon ginger powder

0.5 teaspoon oregano

0.25 teaspoon pink salt

0.25 teaspoon ground black pepper

0.5 teaspoon ground coriander

0.5 teaspoon paprika

0.25 teaspoon baking powder

8 Tablespoons of heba pap

1 cup of crushed tomatoes (either canned, boxed or blended tomatoes)

1 Cup of grated mature cheddar (this cheese has the best flavour but you are free to use an alternative)


5 Minutes Preparation

20 Minutes Baking

Total: 25 Minutes 

Pre-heat the oven to 180 degrees Celcius. Sift the herbs, heba and baking powder in a bowl. Add the eggs, tomatoes and cheese and mix well. At this point you can add your crispy bacon, chopped sausage and any additional vegetables. Spoon into greased muffin tin and then bake for 20 Minutes.

Remove from the oven and allow to cool before removing from the pan. Enjoy with some fresh avo, slice open and smear some butter or whatever else you fancy with your pizza breakfast muffins.

Pizza Breakfast Muffins
Pizza Breakfast Muffins


Posted in banting, Breakfast, Budget Recipe, dinner, Gluten-Free, light meals, Paleo, Spring Edition

Heba Pap Fish Cakes [Gluten-Free, Paleo, Banting, Low Carb, LCHF]

Fish cakes make for a very quick and easy dinner that is budget friendly. I used Heba Pap to Bind these, if you can’t get hold of the product then add two eggs and 30ml of coconut flour.


Makes 8 fish Cakes

1 tin of middle cut OR 1 tin pilchards in tomato sauce

3 Tablespoons tomato paste (use tomato paste if using fish in water – if the fish is in tomato sauce already skip the tomato paste)

Half onion, chopped finely and fried in coconut oil till translucent

1 teaspoon crushed garlic

0.5 teaspoon ginger

0.5 teaspoon paprika

0.5 teaspoon thyme

0.5 teaspoon oregano

0.25 teaspoon salt

0.5 teaspoon crushed black pepper

4 Table Spoons Heba Pap

2 Tablespoons coconut oil or ghee


15 Minutes

In a bowl mix the following: fish along with the tomato sauce or tomato paste, onion, garlic, ginger,paprika, thyme, oregano, salt, pepper and heba pap. Mix well using a spoon then spoon into your hand and shape into small cakes. Fry in some coconut oil over medium heat until nicely browned. Enjoy with vegetables or salad of your choice.

paleo fish cake recipe
paleo fish cakes


Posted in banting, Breakfast, Budget Recipe, Gluten-Free, Paleo, Spring Edition

Breakfast Egg Muffins [Paleo, Banting, Gluten-free, Budget-Friendly]

These take less than 30 minutes to whip up and make a convenient, tasty and healthy breakfast. Really great for lunchboxes too.

Ingredients: Makes 12 small muffins

6 extra large eggs

1/4 onion (finely chopped)

100g mushrooms (chopped)

1 teaspoon ground ginger

2 large tomatoes (chopped)

1 tablespoon coconut oil

0.5 teaspoon paprika

1/4 teaspoon salt

1/4 teaspoon ground black pepper

1 teaspoon origanum

1 teaspoon thyme


5 Minutes to Mix

20 Minutes to Bake

Total: 25 Minutes 

Pre-heat the oven to 150 degrees celcius.

Fry the onion and mushrooms in some coconut oil and then add the spices and herbs. Break the eggs into a bowl then add the mushroom mix and the tomatoes. Whisk until mixed well. Pour into greased muffin pan and bake for 20 minutes at 150 degrees celcius.

Ps: Feel free to add fried bacon, cooked chopped sausage and any other veggies of your choice.

Enjoy with a salad or some avocado.


Posted in banting, Breakfast, Drinks, Paleo, smoothies, Spring Edition

Power Turmeric Smoothie [Paleo, Gluten-free, Dairy-Free, Banting Friendly]

The turmeric really makes this smoothie come alive with the bright yellow colour. It is also loaded with antioxidants, anti-inflammatory properties and vitamins and minerals.

turmeric smoothie
turmeric smoothie

Ingredients: makes two servings

1 can of coconut milk
1 large banana
2 teaspoons of turmeric
0.5 cup of blueberries
1 handful of ice
2 teaspoons chia seeds
Sweetener/honey (optional)

Pop ingredients in a blender and whizz.

Power Turmeric Smoothie
Power Turmeric Smoothie
Posted in banting, Breakfast, gut health, Snacks and Sandwiches

Zucchini and Mozarella Savoury Muffins [Gluten-free, banting, Sugar-free, Low Carb]

These savoury muffins turned out to be a winner! The zucchini gives it a lovely rich buttery flavour. It is perfect for breakfast with some bacon, grilled tomato and avocado or simply have it as a snack.

Ingredients (Makes 12 large muffins)

400ml almond flour

50ml coconut flour

1 teaspoon baking powder

0.5 teaspoon baking soda/bicarbonate of soda

0.5 teaspoon ground himalayan pink salt

Handful chopped parsley

250ml fresh cream

5 large free-range eggs

3 Tablespoons chia seeds

8 baby zucchini (grated or finely chopped)

150g grated mozarella

Method (5 Minutes to mix and 50 minutes to bake. Total: 55Minutes)

Pre-heat your oven to 180 degrees celcius. Mix all the dry ingredients together in a bowl. In a separate bowl: mix the eggs, cream, chia seeds then add it to the dry ingredients. Add the zucchini and mozarella then mix well. Grease your baking tray and place 3 spoonfuls into each muffin hole (I used a large tray so you might need to put in less if using a small muffin pan). Place in the oven and bake for 55 minutes.

Remove from oven and allow to cool. Then remove it and bon apetit!


Posted in banting, Breakfast, Budget Recipe

Delicious Egg Breakfast Wrap [Gluten-free, banting, lchf, low carb, quick]

In a tizz and don’t know what to make for breakfast? This egg wrap is a life saver and so easy to make, and the kids will love it too 🙂

Ingredients (serves 2 – 4)

For the wrap:

4 Extra Large free-range eggs

0.5 teaspoon dried ginger

1 teaspoon cayenne pepper

3 Tablespoons of organic coconut oil

Salt to taste

Ground Black pepper

For the Filling

2 Tablespoons of cream cheese or sliced mozarella

1 handful of white button mushrooms, chopped into quarters

0.5 teaspoon of ground garlic

0.25 Sliced Bell pepper

1 small avocado: peeled and sliced

Method (10 minutes preparation, I kid you not – I did this before going to work)

On a medium heat, place a wide frying pan and add a Tablespoon of coconut oil. Add the chopped button mushrooms and fry with the garlic for 5 minutes. Remove from the pan.

Beat the four eggs in a bowl with the cayenne pepper, pinch of salt, black pepper and ground ginger. Add another tablespoon of coconut oil to the pan then add half the egg mix. Make sure it is well oiled so it does not stick and make sure pan is covered evenly. Turn over and fry the other side – take care to turn it gently. Do the same with the other half of the mix.

Remove from the pan onto a large plate. Place your fillings in the middle of the egg wrap. Fold the bottom part in, while holding it in place with one hand, start folding in from the left/right by covering the mix then rolling into a wrap shape. I will do a youtube tutorial of this if it is a bit confusing. Just leave a comment 🙂

And that is pretty much it hey! Enjoy with a nice cup of coffee or tea

gluten-free egg breakfast wrap
gluten-free egg breakfast wrap
Posted in banting, Breakfast, light meals, Snacks and Sandwiches

45-Minute Oopsie bread [lchf, low carb, gluten-free, banting bread]

Let me tell you, the first time I even saw a picture of this bread I was very skeptical. Some call it cloud bread and that is what put me off because who wants to eat air? Anyway I decided to try it out and OH MY GOODNESS it is so worth eating and does not taste like air at all hahaha! The chia seeds and hemp seeds add some essential proteins as well as fibre and good oils.


oopsie bread with rump steak strips
oopsie bread with rump steak strips

Ingredients: Makes about 6 small rolls or bread slices

3 Large eggs (whites and yolks separated)

3 Tablespoons of double thick greek yoghurt or cream cheese (I used yoghurt)

0.5 teaspoon of bicarbonate of soda

1 Tsp chia seeds

1 Tsp hemp seeds

0.5 teaspoon himalayan salt

Method (15 Minutes to Prepare and 20 Minutes to bake)

Whisk the egg whites until stiff – they should not slide out of the mixing bowl once stiff.

stiff egg whites
stiff egg whites

In seperate bowl – mix the egg yolk with the rest of the ingredients.


Once mixed, gently fold in the eggs whites so as to maintain the air incorporated in the egg whites. Video below:

Once that is done. Gently place onto a greased pan or muffin pan. Please bear in mind: they will stretch a bit  on flat pan then you will cut them into squares once done. Or, for a round shape: place into greased muffin tin.

Bake for 30 Minutes until golden brown. Remove from heat and allow to cool for 10 minutes then gently remove. Fill with your favourite filling and enjoy.

Serving suggestion: oopsie bread
Serving suggestion: oopsie bread
Posted in banting, Breakfast, light meals, Snacks and Sandwiches

Home-made bread [gluten-free, banting-friendly, low-carb, LCHF]

That eureka moment hit me this past Monday when I baked this lovely bread. I found a banting bread recipe on a Facebook group and decided to try it out with my own tweaks here and there. The results: GLORIOUS. If you are gluten-intolerant but LOVE your bread then you know the struggle. This recipe is here to save you 🙂

banting cheesy bread
banting cheesy bread

As usual, it goes without saying that all the ingredients listed below are gluten-free, non-GMO, organic and all sorts of amazing.


Ingredients: Makes One Loaf

400ml almond flour

50ml coconut flour

5ml baking powder

60ml ground flax seeds

5 large free-range eggs

250ml cultured buttermilk

pinch of salt

1 Tbs dried origanum

1Tsb dried sweet basil

1 Tsp cayenne pepper

1 handful of grated cheese (to be added to batter mixture)

1 handfuls grated cheddar cheese ( to be added on top of poured batter)

Method: (5 Minutes to Mix and 60 Minutes to Bake)

Preheat your oven to 180 degrees Celsius. Sift the coconut flour, almond flour, salt and baking powder into a bowl. Mix. Then add your eggs, buttermilk, herbs and handful of grated cheese cheese. Mix well with a fork. Then pour into a greased bread tin and sprinkle the remaining cheese on top. Bake for one hour in the oven. Remove from the oven and leave to cool. It is important to let it cool before removing from the pan and cutting it. Enjoy with stews, make toasted sandwiches or enjoy it as toast with your breakfast. The possibilities are endless.

toasted cheese banting sandwich
toasted cheese banting sandwich



Posted in Breakfast, dinner, light meals

PostGym Breakfast: Cauli Rice and Egg Bowl

Ever stepped out of the gym and had felt so hungry you though you could eat an entire lion AND its cubs? This cauli rice bowl is delicious and packed with protein whilst being low in carbs and rich in vitamins.

Cauli Rice and Egg Bowl
Cauli Rice and Egg Bowl

Ingredients (Serves two)

400g cauli rice (or grated cauliflower of about 2.5 cups)

2 Tablespoons of unsalted butter (grassfed if you can)

1 teaspoon ground ginger

1 teaspoon ground garlic

1/2 teaspoon crushed chillies

2 Tablespoons tomato paste

2 small tomatoes, chopped.

4 large free-range eggs

1 handful chopped parsley

5 sprigs of basil, chopped

1/2 teaspoon salt

1 teaspoon ground black pepper

Method (15 minutes)

Heat a pan over medium heat and add the butter and cauliflower. Stir fry the cauliflower for about five minutes, add the garlic, ginger, tomatoes, pepper, salt and tomato paste. Stir fry for a further 5 minutes over high heat. Make a small hole for the eggs in the cauliflower and gently break the egg into the cauliflower. Close with a lid and cook for 5 minutes or until the egg is cooked to your desire. 5 minutes will give you a soft yolk. Serve with a grilled chicken breast on a slice of mozzarella, drizzle with olive oil just before serving.

Bon appetit!

Posted in Breakfast, dinner, light meals, Party Drinks

Gin and Juice

What better way to savour what is left of Summer than with a cooling Gin and some juice? The lemongrass gives it a refreshing twist and also some really great health benefits. Yeah I said it!


Ingredients: Serves 2

4 shots of gin

400ml orange juice

200ml soda water OR tonic water

4 pieces of lemongrass (rub these so as to break and release flavour)

2 slices of lemon


Pour two shots of gin into each tall glass with a handful of ice. Pour 250ml orange juice into each glass. Place the lemon grass and a slice of lemon on the side inside the glass. Pour the soda water over and serve 🙂