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, Cakes, Snacks and Sandwiches

Heba Pap Vanilla Cup Cakes [ paleo, Gluten-free, banting friendly, Low carb]

I had to make these cupcakes in the microwave as my oven was broken. They can also be made in the oven and should be baked for 20-35 minutes.

heba pap cup cakes
heba pap cup cakes


0.5 cup heba pap

0.5 cup macadamia flour

0.5 teaspoon baking powder

1 tablespoon apple cider vinegar

2 Tablespoons raw honey or 1/4 cup of xylitol

5 eggs

50ml almond milk

3 Tablespoons coconut oil

0.5 teaspoon vanilla powder

For the Icing:

150g Ghee or butter

1/2 cup of erythritol icing

1/4 teaspoon vanilla powder

1 tablespoon raw cacao powder


5 Minutes to Mix

2 Minutes to Cook

2 minutes to ice

Total: 9 Minutes (If baked, total would be 27-30 minutes)

Melt the coconut oil then add the eggs – beat till frothy. Add the apple cider, almond milk and sweetener/honey and mix well. Sift in the heba pap, vanilla powder, baking powder and the macadamia flour. Mix well. Spoon into cup cake holders and microwave on high for 2 minutes OR place in a pre-heated oven and bake for 20 minutes at 180 degrees celcius. Remove and allow to cool.

Mix the icing ingredients till smooth and then use a butter nice to cover the cup cakes. Enjoy 🙂



Posted in banting, dinner, light meals, Paleo, Snacks and Sandwiches, Spring Edition

Banting/Paleo Wraps with Sweet Chilli Chicken [low carb, lchf, gluten-free]

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 🙂

Banting wrap with sweet chilli chicken
Banting wrap with sweet chilli chicken
Posted in banting, light meals, Paleo, Snacks and Sandwiches

Heba bread rolls [wors roll, paleo bread, paleo,banting, lchf, gluten-free, dairy-free]

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)

250ml heba

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)

– cheese (optional)

– hot sauce

– bread roll


Bon apetit!


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, dinner, gut health, Paleo, Snacks and Sandwiches

Gluten-free burger/dagwood [paleo, banting, cleanfood]

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.

banting dagwood
banting dagwood

Ingredients (Makes 5 medium burger patties)

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:

banting/paleo gluten-free bread
banting/paleo gluten-free 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.

Banting dagwood/burger
Banting dagwood/burger


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 desserts, light meals, Snacks and Sandwiches

Sweet potato toast with almond butter [gluten-free, sweet treats, healthy treats, low GI, banting]

Oh indeed, bless the fellow blogger who came up with the sweet potato toast recipe. Thank you! this toast makes a wonderful sweet treat with some almond butter and it can even be a savoury treat. So easy to make and so delicious.

sweet potato treat
sweet potato treat



1-2 large sweet potatoes

Almond butter


Coconut flakes

Method: (20 Minutes preparation)

wash the sweet potato and pat dry with a kitchen towel. Next, slice into 8mm thickness and place in a toaster for 15 minutes. I placed mine in the toaster for 2×6 minutes then 1×5 minutes. Until brown. Remove from the toaster and put your favourite toppings on it e.g. almond butter with a drizzle of honey OR almond butter with a sprinkle of coconut flakes.


Sweet potato toast  (serving suggestion)
Sweet potato toast (serving suggestion)

Voila! Enjoy 🙂

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 banting, desserts, Gluten-Free, Snacks and Sandwiches

The Wonders of Coconut Oil [fat bomb recipe_ketogenic_low carb_banting friendly_healthy treats]

Let us talk about the wonders of Coconut Oil while you enjoy 15% of ALL Crede oils at Today Only!!!!!

15% of crede oils
15% of crede oils


Coconut oil has gained massive popularity recently and has become the go-to oil for cooking, baking and even hair-care!

– Coconut oil contains a range of unique medium fats that are easier to digest, contain anti-fungal properties, not readily stored as fat and easily processed by the liver thus not stored as fat.

– Coconut oil has a good tolerance for high temperatures thus making it an excellent agent for cooking and baking. It is much better to cook with coconut oil than olive oil which does not have such a good tolerance for higher temperatures. Save your olive oil for home made mayo and dressings 🙂

– Coconut oil is known to assist with an array of diseases from heart disease, gut problems, overeating, dry skin and many more.

  • You can make baked goods, curries, desserts, fat bombs and so much more from this magical oil. Just always make sure that you try and choose “Organic Cold-Pressed” when you can.

Here is a quick recipe for fat bombs: the go to treat for keto junkies 

1 cup softened coconut oil

1 Tablespoon of Stevia (natural sweetener)

1 teaspoon of vanilla extract

2 Tablespoons Almond Butter

1 pinch of himalayan salt

2 teaspoons Cacao powder (please note, not cocoa powder)

Mix all the ingredients thoroughly and then place into small ice cube trays or using a small spoon: place spoonfuls on wax paper. Refrigerate until solid. These must be stored in the refrigerator.

Enjoy in moderation 🙂