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 ;-).
These cupcakes are literally melt-in-your-mouth and they are 100% egg free. Subsitute the heba pap with half almond flour and half coconut flour + 1 teaspoon flax. The results will be slightly different but just as yummy.
Ingredients: Makes 12 cup cakes
1/2 Cup Almond Flour
1 Cup Macadamia Flour
1/2 Cup Heba Pap (OR Subsitute the heba pap with half almond flour and half coconut flour + 1 teaspoon flax)
1/4 teaspoon baking powder
1 Tablespoon Apple Cider Vinegar
2 Tablespoons Gelatine (our egg substitute)*
1/4 Cup Erythitol
250ml Cream (coconut cream or fresh cream)
125ml of hot water
1/2 Teaspoon Vanilla Powder
1/4 Cup Raw Cacao
1 Cup of Hot Water
1/2 Cup of Fresh Cream or Coconut Cream
Nut Butter of your choice
*Vegans can substitute the gelatin with Agar agar. Check this link for other substitutes: http://www.thekitchn.com/vegetarian-and-vegan-substitutes-for-gelatin-tips-from-the-kitchn-189478
5 Minutes to mix
25 Minutes to Bake
Total Time: 30 Minutes
Mix all the dry ingredients in a bowl then add then add the cream and hot water. Mix well till properly incorporated. Spoon into cup cake paper cups placed in a muffin tin. Place 1 teaspoon of nut butter in the center of each cup cake. Place in a pre-heated oven and bake for 25 minutes at 180 degrees celcius. Remove from the oven and allow to cool.
For the Cream:
Mix half a cup of cream, 1/4 cup of erythritol icing and 4 tablespoons of raw cacao. Place a dollop of each on top of the cup cake.
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.
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!
What a winner of a dish. There is nothing more satisfying than eating wholesome and delicious soul food that you know is good for your body.
Ingredients (Makes 5 medium burger patties)
250g lean beef mince/ground beef
1 Table spoon almond flour or Heba Pap
1/4 teaspoon salt
1 teaspoon cumin seeds
1/2 teaspoon cayenne pepper
2 teaspoons rosemary
2 teaspoons crushed garlic
(Optional – 3 Tablespoons grated mozarella)
3 Tablespoons of water
2 tablespoons coconut oil
Method (5 Minutes to prepare and 10 Minutes to fry: 15 Minutes total)
Mix all the ingredients in a bowl. Then use your hands to form into burger patties of your desired size. Place 2 tablespoons of coconut oil in a hot pan and fry the burger patties until done (about 5 minutes on each side). If you suspect they might need more time to cook, pop them in the microwave for 1 minute)
For the bread:
Use one of my recipes or, if you access to a wonderful product called Heba Pap, use the recipe on the back of the packet to make yourself some bread in a mug.
3 tablespoons heba pap
1/4 teaspoon baking powder
1 pinch of salt
3 tablespoons water
1 large egg
Method: 2-3 Minutes
Mix well in a mug then microwave on high for 1-2 minutes. Voila
For the burger/dagwood
Layer the burger, sliced tomatoes, cheese (optional), baby spinach, fried egg and any other topping of your choice on top of the bread and enjoy.
This mash is worth making – even if you don’t like cauli much (like myself), it is oh so delicious. This mash is absolutely lovely, the texture is great and it is lower in carbs giving you a nice slow release of energy. Whilst also being packed with nutrients!
Ingredients: (serves 4+)
1/2 Small brocolli head (chopped)
1 small cauliflower head (chopped)
200ml fresh cream/coconut cream
Handful fresh parsley: chopped or 2 Tsb dried parsley
2 Tsb fresh chopped origanum or 1 Tsp dried origanum
200ml filtered water
Method: 30 Minutes
Add 200ml to a pan over medium/hot heat. Add the broccoli and cauliflower – allow to steam for 15minutes or until all the water is finished. Add the broccoli and cauliflower to your blender and add the herbs, salt, pepper and fresh cream or coconut cream.
NB: Place your coconut cream in the fridge for at least 1 hour prior to usage then skim off the thick part: Use that, save the water for a smoothie or to add to the mash if too thick.
Blend until well blended to your desired consistency. Bon apetit! 🙂
What is life without chilli sauce? Most sauces are filled with preservatives and nasties like sugar. Try this homemade chilli sauce and serve it with your steak, pizza, stews and so much more for that extra zing!
Ingredients: Makes about 400ml
2 Cups raw organic chillies
1 Tablespoon mother-in-law masala or any other masala of your choice
1/2 onion chopped
2 Tablespoons coconut oil
1 pinch of salt
1 teaspoon ground cumin
Few sprigs of thyme, basil, sage and parsley
200ml organic apple cider vinegar (add a bit more depending on your desired consistency)
Method: 20 Minutes
Heat a pan over medium to high heat. Add the chopped onion and masala. Fry until the chillies are translucent. Add the cumin and salt. Scoop out the onion mixture and leave it to cool.
Roughly chop the chillies and remove the stalks. Add the chillies and onion to a blender. Add the herbs and apple cider vinegar. Blitz for about thirty seconds.
Voila! Your sauce is ready. It must be stored in the refrigerator to keep it fresh.
So easy but so delicious! If you are in need of a quick meal after work then this is your go-to recipe.
Ingredients: Serves 2
2 Chicken Breasts
4 Slices of mature cheddar
6 chopped cherry tomatoes
4 Basil Leaves
Preparation (2 minutes)
Cooking (30 Minutes)
Slice the chicken breasts in the middle and stuff with the cheese, tomatoes and basil. Secure with toothpicks and sprinkle with himalayan salt and pepper. Drizzle with olive oil and roast for 30 minutes in the oven or over a bbq. Serve with a big salad and a glass of chilled chenin blanc. Enjoy.