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


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


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


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.


(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



2 teaspoons of butter

half a lemon (to serve)


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, dinner, Gluten-Free

Slow Cooked Lamb [Sunday Lunch Ideas, Low Carb, Gluten-Free, Banting, Healthy Sunday Lunch]

Nothing beats a slow cooked lamb that simply falls off the bone. This dish is perfect for a dinner or a Sunday lunch where you want to fill up your guests with a delicious yet effort-less meal.


Serves 6

1.5 kg Stewing Lamb

1 Large onion (roughly chopped)

4 sprigs of fresh origanum OR 2 teaspoons of dried origanum

3 sprigs of fresh  Thyme OR 2 Teaspoons dried thyme


Himalayan Salt

Black Pepper

2 teaspoons dried Chillie flakes

2 Cups of crushed tomatoes (you can blend them or buy them already crushed)

6 Tablespoons of thick cream

1 Cup water

2 sprigs of rosemary OR 1 tablespoon of dried rosemary

3 sprigs of fresh parlsey OR 1 tablespoon of dried parsley

100g Chopped Spinach

100g Sliced cabbage

3 Tablespoons tomato paste


4 Hours

Pre-heat the oven to 180 Degrees Celcius. Arrange the lamb on a baking tray and sprinkle with some salt, pepper, dried chillies and some fresh origanum and thyme. Place in the oven and roast for 45 Minutes.

Remove from the oven and place in a slow cooker or large pot. Add the cream, crushed tomatoes, parsley, rosemary, water, salt and pepper. Cook for 3 hours on high in a slow cooker OR in a normal pot over low heat. After 2 hours: Add the spinach, tomato paste and cabbage and continue cooking till the three hours is up.

Serve with some crusty bread or roast vegetables.

Enjoy 🙂

Slow Cooked Lamb
Slow Cooked Lamb
Posted in banting, Cakes, desserts, gut health, Paleo, Vegan

30-Minute No-Egg ChocNut CupCakes [Paleo, Banting, Gluten-Free, Vegan Friendly]

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:


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.

Paleo Choc Nut Cup Cakes
Paleo Choc Nut Cup Cakes

Bon apetit!

Posted in banting, Budget Recipe, dinner, Paleo

Cauli Rice and Chicken Wings – Low Carb Style [lchf, banting, paleo]

This is just one of those easy soul-full meals packed with flavour. Please be generous when spicing the chicken – you want your wings delectable. The wings are roasted instead of being fried so they are allowed to cook until tender.

Ingredients: Serves 2

The Chicken Wings:

500-600g chicken wings

Black Pepper



Garlic Powder

Coriander Powder

Chilli flakes

Olive Oil


Savoury Cauli Rice:

1 head of cauliflower

0.5 chopped onion

0.5 chopped green pepper

0.5 chopped red pepper

1 Tablespoon Paprika

1 teaspoon turmeric

1 Teaspoon garam masala

0.5 teaspoon Garlic

0.5 teaspoon ginger

Black Pepper


2 Tablespoons coriander

50ml fresh cream or thick coconut cream

Chopped Green beans (50g)

1 Tablespoon coconut oil


50 Minutes for the Chicken Wings

15 Minutes for the Cauli Rice

Pre-heat the oven to 180 degrees celcius. Place the chicken wings on a baking tray and dust allover with the spices. After that, drizzle with some olive oil and roast for 45 minutes turning half way through. Then allow to grill for 5 minutes or until golden brown. Remove from the oven and squeeze some lemon juice over the wings.

For the cauli rice: Grate the cauli rice then fry over high heat. No oil is required at this stage, just dry fry it till the water evaporates. Once the water evaporates, add the coconut oil, onion, peppers and green beans. Fry for about 3 minutes then add your spices and mix well. Add the fresh cream or coconut cream and allow to simmer for 3 minutes.


Bon apetit!



Posted in banting, Budget Recipe, light meals, Salads

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, 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, 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.


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


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


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.