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Creamy basil chicken on pumpkin taglietelle [paleo, banting, low carb] 

This is a real Winter warmer and is packed with flavor. The pumpkin taglietelle is a great low carb alternative to wheat taglietelle and is naturally gluten free. Swop the dairy cream for coconut cream for a paleo friendly version of this delicious dish. 


Serves 4

2 large chicken breasts (chopped) 

2 tablespoons coconut oil 

1 red onion (finely diced) 

1/4 red bell pepper (diced) 

1/4 yellow pepper (diced) 

2 tablespoons crushed garlic 

1/2 tablespoon ground ginger 

1 teaspoon mild  curry powder 

0.25 teaspoon ground nutmeg 

1 tablespoon paprika 

1/2 tablespoon dried origanum 

Fresh coriander

1 handful fresh basil 

1 tablespoon basil pesto 

3 Tablespoons tomato paste 

100ml water 

3 Tablespoons cream cheese or cream of your choice 

500g pumpkin taglietelle or spiralized vegetable of your choice 

50ml water for the taglietelle 

20ml olive oil 

Salt and pepper to taste 


20 minutes preparation time

Heat a pan over medium to high heat and fry the chicken breasts till white. Add the onion and fry while stirring till the onions are translucent. Add the peppers,  curry powder, nutmeg, ginger and garlic. Fry for 5 minutes then lower the heat to medium. Add the  tomato paste, paprika, basil pesto,  cream and 100ml water then cover and simmer for 5 minutes.  Add chopped coriander and some basil and simmer on low heat for another 5 minutes. Add salt and pepper to taste. 

 In a separate pan, add the pumpkin and 50ml water. Cover and steam until  the water runs out. Drizzled with olive oil and some salt. 

Garnish with some fresh basil and sliced radish. Serve with some salad and a glass of shiraz. 

Bon apetit! 

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Home-made Peach Iced Tea to fight a bloated stomach and indigestion  (low carb, low sugar, banting, paleo, Vegan, gluten free) 

You can use virtually any tea for this recipe but I chose this specific combo for its anti-inflamattory and anti-bloat benefits. Ginger and fennel are excellent for indigestion  and really refreshing. 

Ingredients: makes 1 litre 

4 herbal tea, tea bags or rooibos  and fennel teabags

10g of fennel

One peach 

One orange

Handful of mint

Xylitol/erythritol or honey

1 litre of water


8 minutes to mix

8 hours to infuse

Total: 8hours8minutes

Place four tea bags of your choice into a glass jar. Add sliced peach,  sliced lemon,  sliced orange,  bruised or crushed  mint leaves and a tablespoon  of xylitol/erythritol /honey. Top up with hot water and let it infuse for a eight hours or overnight. 

Enjoy with some ice. 

Posted in Uncategorized

Creamy Chicken and zucchini Lasagne (banting, paleo, low carb, lchf) 

I absolutely love Lasagne, it’s in my top ten list of comfort foods. This recipe is different from my other Lasagne recipe in that I used chicken instead of beef and I used zucchini sheets instead of shirataki noodles. It’s really easy and tasty. For a paleo version  just skip the cheese and drizzle the sauce leftover from the chicken.

Ingredients: Makes 4 servings 
500g chopped chicken breast

2 tablespoons coconut oil 

3 tablespoons coconut cream 




2 tablespoons tomato paste 



6 baby marrows or zucchini (thinly sliced) 

0.5 chopped red onion

1 tablespoon crushed garlic 

2 teaspoons ground ginger

1 cayenne chilli (chopped)  


15 minutes cooking time

30 minutes baking time

Total: 45minutes 

Place a pan over medium to high heat. Add the chicken breasts then fry in coconut oil till white. Remove. Fry half a chopped red onion then add the chicken, two tablespoons crushed garlic and fry for 5 minutes. Then add a tablespoon of crushed ginger  and one chopped chilli. Add salt and pepper. Then add three tablespoons  of thickened coconut cream (place can in fridge till cream rises) then mix well and simmer for 5 minutes. Add some parsley, sweet basil and origanim and mix well.Slice some zucchini and layer with the chicken and cheese and bake for 30 minutes. 

Enjoy with a crunchy side salad

Posted in Uncategorized

Banting and Paleo  Friendly Spicy BBQ Marinade [gluten-free, Dairy-free] 

What is a BBQ without proper marinade?skip the processed stuff and whip this quick marinade up for your next braai or BBQ. 


Enough for 1kg-1.5kg of meat 

4 tablespoons Paprika 

0.25 tablespoon Salt

0.5 tablespoon Pepper

0.5 tablespoon chilli flakes 

1 tablespoon Garlic powder 

2 teaspoons Ginger powder 

1.5 teaspoon Nutmeg 

6 tablespoons olive oil 

4 tablespoons Apple cider 

2 tablespoon raw honey

Few sprigs of Thyme (chopped – for chicken meat) 

Few sprigs of Rosemary (chopped – for lamb meat) 


5 Minutes 

Mix the above ingredients and then cover your meat and marinade for at least 8 hours or overnight. 

Pop your meat in the oven and let it roast or cook it over the fire for that lekker  braai taste. 


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Cheesy aubergine bake [egg plant, brinjal, banting, veggie recipes, lchf, low carb] 

Egg plant,  brinjal, aubergine – whatever you call it. This plant is delicious and easy to make, and also quite low in the carb department so perfect for keeping that waist slim. So if you’ve been giving egg plants the evil eye, you might be pleasantly  surprised here.  This delicious bake is perfect for disguising veggies from kids and is really tasty. Cheese lovers  beware, it is divine!


Serves 2-4

1 large aubergine (I’m talking big so make two medium sized ones if you don’t have a large one) 

2 Tablespoons olive oil 


Garlic powder 

Ginger powder 



Chilli flakes 

Chimichurri spice or substitute with garlic, coriander and ground nutmeg  (step into your closest Woolworths or Grocery store to find the chimichurri) 

1 cup grated mature cheddar

0.5 cup grated mozarella

125ml cream


5 minutes to assemble 

30 minutes to bake 

Pre-heat the oven to 180 degrees celcius. Take  your egg plant and sliced it into thin slices. Drizzle olive oil onto an oven dish. Placed layer of sliced egg plant. Sprinkled with salt,  pepper, paprika, chilli flakes, garlic, Chimichurri spice and ginger powder. Drizzle about 4 tablespoons of cream, top with grated cheese. Repeat these layers till egg plant is used up. Place in the oven and bake for 30 minutes or until the cheese is beautifully browned. 

Enjoy 🙂

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Creamy brocolli salad (banting, low carb, lchf, budget-friendly) 

This salad was inspired by a salad I had at a braai(bbq) but as fate would have it, it wasn’t so banting friendly so I decided to create my own. Here goes. 


1 head of brocolli (chopped) 

1 clove ground garlic or 1 teaspoon ginger powder

2  tablespoons grated onion

100g chopped cheddar

1 teaspoon ground ginger or 0.5 teaspoon ginger powder 

2 tablespoons chopped coriander OR 1 tablespoon  coriander powder 

1 teaspoon salt

0.5 teaspoon ground black pepper 

1 teaspoon erythritol  OR  xylitol 

Juice of half a lemon 

1 cup thick cream (if using fresh cream just beat it till it becomes slightly thick but a little runny or pour into a bottle and shake till it starts to thicken) 

3 slices of tongue OR cold meat (chopped) 


Mix all the above ingredients in a bowl and enjoy. That’s really all you need to do.  

Bon apetit! 🙂

Posted in banting friendly, Desserts and Cakes, gluten-free, paleo, Uncategorized

Coconut Clusters [paleo, banting, dairy-free, sweet treat, lchf, fat bombs]

These clusters are super quick to make and taste really divine. The kids will love them and they make a healthy treat.


3 Tablespoons of coconut oil

1 Tablespoon raw cacoa powder

5 Tablespoons dessicated coconut

2 Tablespoons macadamia flour

1 Tablespoon of ceylon cinnamon/normal cinnamon

1 Tablespoon erythritol/xylitol

1 Tablespoon erythritol icing dust

2 Tablespoons heba pap or use half and half coconut flour and almond flour


Melt the coconut oil over medium heat in a pan. Add the rest of the ingredients except for the icing dust. Mix well then spoon small amounts on to a greased dish.

Place in a freezer for 30 minutes to set. Remove and dust with some erythritol icing powder.

NB: Store them in the refrigerator

Don’t eat too many, they are so rich and divine.

#coconut #sweettreat #hebapap #banting #paleo

Posted in Uncategorized

Chocolate fat bombs with Brazil nuts. [sweet treats, lchf, banting, paleo friendly, low carb, snack] 

These fat bombs are great as  a quick snack or for soothing an aching sweet tooth. 

Ingredients: makes about 12 small pieces 

3 Tablespoons  coconut oil 

2 tablespoons  raw cacao 

1 teaspoon of ground   ceylon cinnamon

1 handful crushed Brazil nuts

2 tablespoons  of fresh cream. Or coconut cream 

2 tablespoons of erythritol or 2 tablespoon of xylitol 


5 minutes to mix

1 hour to set

Melt the coconut oil then add the rest of the ingredients. Stir to mix well then transfer to a flat dish or a bowl. Let it freeze for 1 hour. Remove from the fridge and let it sit for 5 minutes then cut it. 
Enjoy 🙂


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Citrus and strawberry infused water aka clean Bubbly [sugar free, banting, paleo friendly, low carb, summer drinks] 

I needed something with bubbles,  something like champagne. But opted to make this instead for a healthy  twist. 

Ingredients: makes 2 litres 

1 Mason jar

8 large sliced Strawberries 

1 sliced  orange 

Half a sliced lemon

Sparkling water 

4 tablespoons of erythritol or Sweetener of your choice. Please note some are sweeter than others so taste to make sure its to your desired taste. 

5 minutes to prepare 

8 hours to infuse 

Add the sweetener to the Mason jar and a little water. Stir till dissolved. Then add the rest of the ingredients. Cover with a lid tightly  then it diffuse for 8hours.
Voila, you have clean Bubbly 🍹:)