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Spice Mix (Sugar, salt and fat free)

  HOMEMADE SEASONED BREADCRUMBS Ingredients 6 slices whole wheat bread 1 tablespoon dried parsley flakes 1 teaspoon granulated onion 1/2 teaspoon granulated garlic 1/4 teaspoon dried oregano leaves 1/4 teaspoon black pepper flakes Instructions Preheat the oven to 350 degrees F/ 180 degrees C. Line a baking sheet with foil and set aside. If your


  LETTUCE CUPS INGREDIENTS: 1 spring onion, finely diced 1/4 red chilli, finely sliced 1/2 tsp. garlic, finely diced 1 tsp. olive oil 125g mince of choice 1/2 carrot, coarsely grated 1/2 zucchini, coarsely grated 1/2 small can water chestnuts 1/4 cup bean sprouts 2 lettuce cups INSTRUCTIONS: Sauté spring onion, chilli and garlic with

Beef and Vegetables

  SHREDDED MEXICAN BEEF INGREDIENTS 2-3/4 to 3pound/ 1.4 kgboneless beef chuck roast 1(7 ounce/200g)can diced green chilis(don’t drain) 2clovesgarlicminced 2tablespoonschili powder 1teaspoondried oregano 1teaspoonground cumin 1/2teaspoonginger Fresh ground black pepper to taste INSTRUCTIONS Preheat oven to 300 degrees F/160 C. Trim any excess fat from the edges of the roast. Place roast on a

Healthy Pizza

We all enjoy a little bit a naughty food from time to time. We can however still have a tasty pizza without the fat that comes with the popular take aways.   HOMEMADE CAULIFLOWER PIZZA CRUST INGREDIENTS 1 medium head of home-grown cauliflower or 5-6 cups of homemade cauliflower rice 1 omega-3 egg, large 1/8


  CHEESE TACO SHELLS INGREDIENTS For the Cheese Taco Shells 2 Cups Cheddar Cheese, Shredded For the Taco Ground Beef 500 g Lean grass-fed Ground Beef (make your own if possible) 1 Tablespoon chili powder 2 Teaspoons Cumin 1 Teaspoon Onion Powder ½ Teaspoon Garlic powder ¼ Teaspoon ginger ¼ Cup Water To Serve Cheese


  BANTING MEAT BALL This is my Banting Meat Balls, My own recipe. 1 medium Onion Chopped 1/2 Cup Chopped Peppers 2 cloves minced Garlic ¼ kg lean meat mince. (Any lean meat can be used) Sauté all above in 1 tablespoon olive oil. Let cool. 500gms extra lean mince Pinch of Nutmeg 1 egg 2

Yummy Pie

  LIGHT CHICKEN PIE INGREDIENTS 500g omega-3 chicken breast, skin removed 1 tbsp. olive oil 1 medium onion, finely chopped 2 carrots, chopped into small pieces 1/4 cup flour (Use your favourite diabetic friendly flour) 2 1/2 cups reduced fat milk 1 cup frozen peas or fresh if possible 1 sheet reduced fat puff pastry

San Choy bau

  BROCCOLI SANG CHOI BAU Ingredients 750 gm broccoli (about 4 heads), cut into pieces 200 gm shiitake mushrooms halved, and stalks trimmed 1 tbsp olive oil 1 Spanish onion finely chopped 30 gm ginger (about 6cm), finely grated 3 garlic cloves finely grated 1 cup (firmly packed) coriander, chopped, and 1⁄4 cup chopped stems

Picnic Pizza Rolls

(10 minutes of prep!) Like any good pizza, you can pretty much fill them with whatever you want, I use left over stew and curries, then just pack them up and get out for some fun in the sun! Makes 4 to 6 servings (12 pizza rolls) Prep Time: 10 minutes Active Time: 10 minutes