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 ;-).
Perfect for snacking on some seed crackers and packed with nutrients. Simply cook your chicken livers as normal then blend!
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
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.
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.
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 🙂
It took me not more than 30 minutes to whip these up and they are absolutely divine. You’d never say that they are so healthy ;-). This recipe can also double up as a coating for fried chicken. Eating clean has never felt soooo good.
Ingredients (makes about 4 cups worth)
2 Large chicken breasts or 4 small chicken breasts (cubed)
2/3 cup heba pap (if you don’t have any just use some coconut flour – taste will be slightly different)
1 cup sunflower seed flour
60ml desiccated coconut
1.5 teaspoons bicarbonate of soda/baking soda
0.5 teaspoon himalayan salt
1 teaspoon cayenne pepper
2 large eggs
5 Minutes to mix
20 Minutes to fry
Total: 25 Minutes
Heat up some coconut oil in a pan (3 tablespoons)
In a bowl mix all the dry ingredients together. In a separate bowl beat the eggs then dip the chicken into the eggs till fully coated. Then place in the dry ingredients and coat fully. Carefully drop the raw nuggets into the hot coconut oil and fry for 5 minutes on each side. Remove from the oil and allow to drain on paper towels. Enjoy with a baby spinach and green beans salad.
Fry a few green beans in the leftover coconut oil with some salt and a teaspoon of garlic. Serve on a bed of baby spinach with thinly sliced red onion.
Boerewors rolls are a South African favourite and really quite a simple meal: simply a sausage inside a long bread roll. These paleo friendly rolls made with Heba Pap (mix of coconut flour, sunflower seeds, psyllium husk, xantham gum, flax seeds and Himalayan salt that comes ready mixed in a packet) makes excellent boere rolls that are clean and tasty with a bready feel.
Ingredients: (makes 6 small rolls or 2 large rolls – 1 is quite filling)
2 extra large eggs
1 teaspoon baking powder
0.5 teaspoon bicarbonate of soda
1 tablespoon apple cider vinegar
3/4 cup boiling water
5 Minutes to mix
45 Minutes to bake
Total: 50 Minutes
Mix the dry ingredients in a bowl. Then add eggs and mix well. Add the boiling water and mix thoroughly. Form into desires shape and place on baking paper or a baking dish sprinkled with coconut flour. Place in a pre-heated oven at 180 degrees Celsius and bake for 45 minutes or until done. If doubtful place in the microwave for a further 2 minutes and allow to cool.
How to make your own Boeri rolls
– clean sausage or boerewors
– chopped avocado
– 1sliced tomato
– fresh wild rocket
– Caramelised onions (Thinly slice 1 large onion and then fry it in coconut oil till slightly browned. Add 2 teaspoons ground ginger and cook on a low heat till browned)
Fancy a taco but can’t quite stomach gluten or additional carbs? Try a lettuce 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.
Mix all the ingredients in a bowl – except for the lamb ribs. Place the ribs in a casserole dish and pour the mixture over them. Using your hands, mix well so that the ribs are covered evenly. Place in an oven pre-heated to 180 Degrees Celcius. Roast for 45 Minutes, taking care to turn the ribs halfway through to prevent them burning.