Posted in banting, banting friendly, Budget friendly, Dinner Time, health and gut health, light meals and salads, Spring Edition, superfoods

Brocolli Leaf Wraps with Spicy Lamb, Yoghurt and Cauliflower [Gluten-free, Banting, LCHF, Low Carb]

What do you do when you need a delicious yet light meal on a hot Summer’s day/evening? Brocolli leaf wraps of course. I discovered these leaves by chance actually while doing my shopping at the local Checkers store. They come in a bag with some kale leaves. I took the plunge and decided to try them with some scrambled eggs one day and I was sold. THEN, the genius idea hit me and I thought let me try the brocolli leaves as wraps. Why not? They are ‘almost’ big enough so I guess you could also call them brocolli tacos lol. I used left over lamb that I made using my Spicy Lamb Marinade .

Brocolli Leaf and Lamb wraps with yoghurt
Brocolli Leaf and Lamb wraps with yoghurt

Ingredients:

Makes 4 wraps

4 Brocolli Leaves

3 lamb ribs, deboned and chopped

0.5 onion finely chopped

4 Tablespoons of plain yoghurt or greek yoghurt

4 Tablespoons of fried cauli rice (herbed and spiced as you please or lightly salted with some himalayan salt and pepper)

1 Avocado (skinned, pip scooped out and thinly sliced)

Method:

15 Minutes Preparation

Place the brocolli leaves in some hot water for 3 minutes in order to soften them or leave them as is if you prefer them crunchy. Take one leave and place a tablespoon of rice, a little bit of avocado, a little bit of lamb ribs, onion and a tablespoon of yoghurt. Secure with toothpicks. Do the same with the rest of the brocolli leaves. You could also do this with blanched cabbage leaves, swiss chard, lettuce or whatever leaf you fancy the most. But let me just say, that the brocolli leaves are by far the most filling ;-).

lamb and brocolli leaf wraps
lamb and brocolli leaf wraps

 

Get creative and enjoy!

Posted in banting, banting friendly, Budget friendly, light meals and salads

Chicken Liver Pate [Banting Friendly, Paleo, Gluten-free, Budget Friendly]

Perfect for snacking on some seed crackers and packed with nutrients. Simply cook your chicken livers as normal then blend!

Chicken Liver Pate
Chicken Liver Pate

Ingredients:

500g of fresh free range chicken livers (chopped)

2 Tablespoons of coconut oil or butter or ghee

0.5 teaspoon of turmeric

0.5 onion grated or finely chopped

2 small grated tomatoes

1 teaspoon garam masala

1 Teaspoon of ground garlic or garlic flakes

0.5 Teaspoon of ground ginger or ginger powder

0.5 teaspoon paprika

0.5 teaspoon salt

0.5 teaspoon pepper

2 Tablespoons of tomato paste

1 teaspoon of ground parsley

2 Tablespoons of butter for topping

2 sprigs of thyme

Method:

10 Minutes 

Heat a pan over high heat and add the onions. Fry till the onions are translucent. Add the chicken livers and fry till there is no blood or till they are lightly brown. Add the garlic, ginger, paprika and masala and mix well. Lower the heat then add the tomato paste, grated tomato, parsley, turmeric, salt and pepper. Simmer for 5 Minutes. Remove from the heat and allow it to cool. Add to a blender and blend till soft and smooth – you may add a little cream or coconut oil if it is too thick. Place in a container and top up with some thyme and butter to preserve.

Pack it for your next picnic or snack 😉

Enjoy

Posted in banting, banting friendly, Budget friendly, Dinner Time, gluten-free, paleo, Spring Edition

10 Minute Healthy Budget Meal: Braised Cabbage and Canned Fish [Paleo, Banting, Gluten-free, R15 Meal]

This meal is super easy. I literally whipped it up after gym which made for a quick and tasty healthy meal that is packed with nutrients. If you are not a fan of canned fish then you can use fresh cooked fish or even cooked prawns. The possibilities are endless 🙂

Braised Cabbage and Tinned Fish
Braised Cabbage and Tinned Fish

Ingredients:

Makes 2 Servings

1 Can of fish (Pilchards or Middle Cut)

0.5 Red onion: Sliced

1 green baby cabbage: Sliced

2 teaspoons of crushed garlic or 1 teaspoon garlic powder

0.5 teaspoon ground ginger or 0.25 teaspoon ginger powder

0.5 teaspoon himalayan pink salt

0.25 teaspoon crushed black pepper

0.25 teaspoon paprika

0.5 teaspoon garam masala or curry powder of your choice

2 tablespoons of coconut oil

0.25 teaspoon dried sweet basil

0.25 teaspoon dried thyme

0.25 dried chilli flakes

0.5 cup of crushed tomatoes

Method:

Do you have 10 Minutes?

Heat a pan over high heat and then add the coconut oil. Once melted add the onion and cabbage and fry till the onion is translucent. Add the garam masala, paprika, garlic, ginger and mix well while frying. Add the fish and stir well. Add the crushed tomatoes and mix for about 2 minutes then add the salt, pepper, sweet basil, thyme and chilli flakes.

Braised Cabbage and Tinned Fish
Braised Cabbage and Tinned Fish

Voila!

Posted in banting, banting friendly, Budget friendly, Dinner Time, paleo

Cauli Rice and Chicken Wings – Low Carb Style [lchf, banting, paleo]

This is just one of those easy soul-full meals packed with flavour. Please be generous when spicing the chicken – you want your wings delectable. The wings are roasted instead of being fried so they are allowed to cook until tender.

Ingredients: Serves 2

The Chicken Wings:

500-600g chicken wings

Black Pepper

Salt

Paprika

Garlic Powder

Coriander Powder

Chilli flakes

Olive Oil

Lemon

Savoury Cauli Rice:

1 head of cauliflower

0.5 chopped onion

0.5 chopped green pepper

0.5 chopped red pepper

1 Tablespoon Paprika

1 teaspoon turmeric

1 Teaspoon garam masala

0.5 teaspoon Garlic

0.5 teaspoon ginger

Black Pepper

Salt

2 Tablespoons coriander

50ml fresh cream or thick coconut cream

Chopped Green beans (50g)

1 Tablespoon coconut oil

Method:

50 Minutes for the Chicken Wings

15 Minutes for the Cauli Rice

Pre-heat the oven to 180 degrees celcius. Place the chicken wings on a baking tray and dust allover with the spices. After that, drizzle with some olive oil and roast for 45 minutes turning half way through. Then allow to grill for 5 minutes or until golden brown. Remove from the oven and squeeze some lemon juice over the wings.

For the cauli rice: Grate the cauli rice then fry over high heat. No oil is required at this stage, just dry fry it till the water evaporates. Once the water evaporates, add the coconut oil, onion, peppers and green beans. Fry for about 3 minutes then add your spices and mix well. Add the fresh cream or coconut cream and allow to simmer for 3 minutes.

img_20161012_195355

Bon apetit!

 

 

Posted in banting, banting friendly, Breakfast, Budget friendly, Dinner Time, gluten-free, light meals and salads, 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.

Ingredients:

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

Method

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, banting friendly, Breakfast, Budget friendly, 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

Method:

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.

edited_img_20160927_1

Posted in banting, banting friendly, Budget friendly, Dinner Time, gluten-free, paleo

Paleo Creamed Spinach [banting friendly, gluten-free, paleo-friendly, made with Heba Pap)

So I have been going dairy-free lately. I am a  rebellious lactose-intolerant lover of food so from time to time I will dabble in the milky stuff. However lately, I have been good. Which resulted in me creating this delicious dairy-free creamed spinach.

Ingredients:

1 Large bunch of spinach

0.5 red pepper (finely chopped)

1 tablespoon coconut oil

0.5 red onion (grated)

0.5 teaspoon ground nutmeg

1 teaspoon crushed garlic

0.5 teaspoon crushed ginger

0.5 cup of coconut cream

*Place the coconut cream in the freezer for an hour or the fridge for a few hours. Then scoop out the cream and use the excess water for a smoothie*

(Optional) – 2 tablespoons of heba pap

Method:

15 Minutes

Heat a pan and add the coconut oil and onion. Once translucent add the chopped spinach, ginger, nutmeg and ginger. Mix well and allow to fry till the spinach is wilted. Add the coconut cream and lower the heat. Allow to simmer for 5 minutes then add 3 tablespoons of heba pap.

paleo creamed spinach
paleo creamed spinach with sausage and salad (serving suggestion)

 

Posted in banting friendly, Budget friendly, Dinner Time, gluten-free, paleo

No-Dairy Creamy Chicken Livers [Paleo, Banting, Lactose Intolerant, Coconut Milk]

Sometimes we need to give the cows a break. Creamy chicken livers are divine and the great news is that you can have them without any dairy.

No-dairy creamy chicken livers
No-dairy creamy chicken livers

Ingredients (Serves 4)

600g Chicken Livers

2 Tablespoons Ghee (Clarified butter)

0.5 Red onion (finely chopped)

2 teaspoons crushed garlic

1 teaspoon cayenne pepper

1 teaspoon turmeric powder

Salt

Pepper

2 Tablespoons tomato paste

125ml/Half a cup of coconut milk OR coconut cream for a richer and creamier taste

1 Tablespoon dried rosemary

Method: 

15 Minutes Cooking time

Heat a pan over medium heat and add the ghee. Add the onion and fry till translucent. Add the chicken livers and fry until browned. Add the garlic, cayenne pepper, turmeric powder, salt and pepper to your desired taste. Fry it for a further 5 minutes and cover the pot in order to create some gravy. Lower the heat then add the tomato paste, coconut milk/cream and some dried rosemary. Let it simmer for 3 minutes then remove from the heat.

Enjoy with some steamed veggies or fresh crusty bread.

Paleo chicken livers
Paleo chicken livers
Posted in banting friendly, Budget friendly, Dinner Time, light meals and salads

Gluten-Free Mince ‘Taco’ – [banting, lchf, gluten-free]

Fancy a taco but can’t quite stomach gluten or additional carbs? Try a lettuce taco 🙂

gluten-free 'taco'
gluten-free ‘taco’

Ingredients (serves 2-4)

250g ground beef/mince

1/2 chopped white onion

400g chopped mushrooms

1 teaspoon cumin seeds

1 teaspoon rosemary

1 teaspoon sweet basil

50g tomato paste

2 tablespoons cream cheese

2 tablespoons coconut oil

Method (10 Minutes)

Fry the onions until translucent in the coconut oil. Add the mince/ground beef as well as the chopped mushrooms and fry until brown. Add the cumin, salt, tomato paste and cream cheese. Mix well. Let it cook for about 5 minutes. Then add the herbs. Switch the heat off and allow to simmer.

Using a large lettuce leaf: spoon the mince on top and then top it up with sourcream and salsa*.

*Salsa = half chopped red onion + 4 chopped green chillies + 1 Table spoon of apple cider vinegar + 1 small chopped tomato.

It does not get any better than this 😉

Enjoy with a few friends and a gin and tonic.

gluten-free 'taco'
gluten-free ‘taco’

 

Posted in banting friendly, Breakfast, Budget friendly

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