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 .
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)
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 ;-).
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 🙂
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
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.
I used leftover chicken breasts and frozen cooked prawns for this meal so it is really quick and easy, not to mention very tasty.
(Makes 4 Servings)
4 Cooked chicken breasts (sliced)
150g cooked prawns (About 2.5 cups)
0.5 red onion finely chopped
2 teaspoons of garlic powder
2 teaspoons of ginger powder
1 teaspoon garam masala
2 teaspoons sweet basil
2 tablespoons coconut oil
2 cups chopped spinach/kale/swiss chard
1 cup chopped green beans
1 cup sliced baby marrows/zuchinni/courgettes
2 teaspoons of butter
half a lemon (to serve)
10 Minutes (I kid you not)
Heat a pan over high heat and add the coconut butter. Add the sliced baby marrow and onion and fry for 2 minutes on high heat. Add the green beans and fry for a further 2 minutes. Add the spinach, 1 teaspoon garlic, 1 teaspoon ginger, 1 teaspoon garam masala and mix well then cover for 1 minute. Add the prawns, chicken breast, sweet basil,butter, salt to taste and pepper, and the rest of the garlic and ginger. Keep stirring while frying for a further 5 minutes.
Remove from the heat and serve with some fresh lemon.
Nothing beats a slow cooked lamb that simply falls off the bone. This dish is perfect for a dinner or a Sunday lunch where you want to fill up your guests with a delicious yet effort-less meal.
1.5 kg Stewing Lamb
1 Large onion (roughly chopped)
4 sprigs of fresh origanum OR 2 teaspoons of dried origanum
3 sprigs of fresh Thyme OR 2 Teaspoons dried thyme
2 teaspoons dried Chillie flakes
2 Cups of crushed tomatoes (you can blend them or buy them already crushed)
6 Tablespoons of thick cream
1 Cup water
2 sprigs of rosemary OR 1 tablespoon of dried rosemary
3 sprigs of fresh parlsey OR 1 tablespoon of dried parsley
100g Chopped Spinach
100g Sliced cabbage
3 Tablespoons tomato paste
Pre-heat the oven to 180 Degrees Celcius. Arrange the lamb on a baking tray and sprinkle with some salt, pepper, dried chillies and some fresh origanum and thyme. Place in the oven and roast for 45 Minutes.
Remove from the oven and place in a slow cooker or large pot. Add the cream, crushed tomatoes, parsley, rosemary, water, salt and pepper. Cook for 3 hours on high in a slow cooker OR in a normal pot over low heat. After 2 hours: Add the spinach, tomato paste and cabbage and continue cooking till the three hours is up.
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
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
2 Tablespoons coriander
50ml fresh cream or thick coconut cream
Chopped Green beans (50g)
1 Tablespoon coconut oil
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.
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
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.
So it’s Spring here in South Africa and I have been working on my Spring Edition meals. This is one of them 🙂
350g prawns (defrosted or fresh – de-veined)
350g zucchini spirals
2 tablespoons ghee
1 tablespoon crushed garlic
Half red pepper (sliced)
Half red onion (chopped)
2 tablespoons tomato paste
30ml coconut milk or water
1 tablespoon chilli flakes
0.5 teaspoon ground ginger
1 teaspoon thyme
15 Minutes (I kid you not)
Heat a pan over high heat and add ghee. Then add the onion and fry till translucent. Add the garlic, red pepper and ginger – fry for 5 minutes. Add the zucchini and the prawns and fry for a further 3 minutes. Add the chilli flakes, thyme, water/coconut milk and tomato paste. Lower the heat and allow to simmer for 4 minutes. Serve with some sliced lemons.
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.
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
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.
In the mood for a wrap? Try this quick recipe and use as a base for a pizza, use them as flat bread or as a quick wrap.
Ingredients: Makes 4-5 thin wraps or 3 thicker ones
2 Tablespoons Ghee (melted)
2 Tablespoons flax powder
3 Tablespoons heba pap (you can substitute heba with 50/50 coconut flour and sunflower seed flower but the taste and consistence won’t be exactly the same)
2 Tablespoons almond flour
2 Tablespoons chia goo (chia seeds soaked in water till they become jelly-like)
120ml hot water
2 Large eggs
2 Teaspoons erythritol
0.5 teaspoon bicarbonate of soda/baking soda
Coconut oil (for frying)
Mixing: 5 Minutes
Frying: 15 Minutes
Total Cooking Time: 20 Minutes
Mix all the dry ingredients in a bowl. Form a well in the middle then add all the wet ingredients – consistency should be wet but thick (like a slightly thick pancake mix. Add a little bit more water if it is too thick). Mix thoroughly then heat up some coconut oil in a pan. Use a spoon or pour the mixture into the pan – heat must be medium to hot but not very hot. Fry both sides for about 4 minutes each or until done. Remove from the pan using a flat spoon and allow to cool.
Sweet Chilli Chicken:
Fry two cubed chicken breasts and 0.5 teaspoon crushed garlic in 2 tablespoons of ghee. Add 2 teaspoons each of turmeric and cayenne pepper. Add salt to taste. Add half a sliced sweet red pepper (parlemo, pimento or normal red pepper). Add half a teaspoon grated nutmeg and 3 tablespoons of erythritol. Lower the heat and sprinkle with some rosemary. Spoon onto your wrap over a bed of wild rocket. Drizzle with some carb smart sweet chilli sauce and enjoy 🙂