Posted in banting, Budget Recipe, dinner, gut health, light meals, 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!

Advertisements
Posted in banting, Budget Recipe, dinner, 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, dinner, Gluten-Free, Paleo, Spring Edition

10 Minute Prawn and Chicken Stir Fry [Low Carb, LCHF, Paleo, Banting, Gluten-free, Dairy-Free, Quick Meal]

I used leftover chicken breasts and frozen cooked prawns for this meal so it is really quick and easy, not to mention very tasty.

Ingredients:

(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

Salt

Pepper

2 teaspoons of butter

half a lemon (to serve)

Method:

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.

prawn and chicken stir fry
prawn and chicken stir fry
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.

Ingredients:

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)

Method:

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, Breakfast, Budget Recipe, dinner, Gluten-Free, light meals, 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, Breakfast, Budget Recipe, 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 dinner, light meals, Salads, Spring Edition

Low Carb “Potato Salad” with Creamy Yoghurt and Fennel Dressing [Gluten-free, banting-friendly, low carb, lchf]

A really great addition to a braai/bbq, this is a twist on the traditional potato salad but using cleaner ingredients and carries less carbs.

Ingredients:

4 Small sweet potatoes or 2 large sweet potatoes

0.5 cup water

Dressing:

2 Tablespoons thick cream

3 Tablespoons double cream thick yoghurt

2 Tablespoons finely chopped fennel

1 tablespoon chopped parsley

Juice of half a medium lemon

1 tablespoon grated onion

1 teaspoon ginger powder or ground ginger

Method:

15 Minutes to steam

5 Minutes to mix

Total: 20 Minutes

Place the sweet potato into a pot with the water then steam until tender but firm. Remove from the stove then mix in a bowl with the cream.

In a separate bowl: Mix the yoghurt with the rest of the ingredients. Then pour over the sweet potato and mix well.

Bon apetit!

sweet potato salad with creamy yoghurt and fennel dressing
sweet potato salad with creamy yoghurt and fennel dressing

 

Posted in banting, dinner, Gluten-Free, light meals, Paleo, Spring Edition

15 Minute Prawn and Zucchini Stir Fry [Paleo, Gluten-Free, Banting, Low Carb]

So it’s Spring here in South Africa and I have been working on my Spring Edition meals. This is one of them 🙂

Ingredients:

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

Salt

Pepper

1 tablespoon chilli flakes

0.5 teaspoon ground ginger

1 teaspoon thyme

Method:

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.

prawn and zucchini stir fry
prawn and zucchini stir fry

Enjoy 🙂

 

Posted in banting, Breakfast, Drinks, Paleo, smoothies, Spring Edition

Power Turmeric Smoothie [Paleo, Gluten-free, Dairy-Free, Banting Friendly]

The turmeric really makes this smoothie come alive with the bright yellow colour. It is also loaded with antioxidants, anti-inflammatory properties and vitamins and minerals.

turmeric smoothie
turmeric smoothie

Ingredients: makes two servings

1 can of coconut milk
1 large banana
2 teaspoons of turmeric
0.5 cup of blueberries
1 handful of ice
2 teaspoons chia seeds
Sweetener/honey (optional)

Pop ingredients in a blender and whizz.

Power Turmeric Smoothie
Power Turmeric Smoothie
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)

Method:

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