This popcorn dish goes well with a BBQ or a relaxing night in.




1/3 cup of Riviana Popping Corn.

1/2 Tsp of Cumin Seed Ground, Cinnamon, Mixed spices, Ginger and Nutmeg. (To taste)

1/2 Tablespoon curry powder. (To taste)

2 tablespoons olive oil.

5 litre pot.



Place the pot on a oven hot plat turned to high.

Add the oil.

Place about 5 grains in the oil.

When these start to pop add  the remaining popping corn.

I stir the mixture in an attempt to coat all grain with oil.

Once the popping slows to about 1 pop per second remove from heat and turn off the hotplate.

Add the spices and stir through.


Spices can be added to taste, have fun.






  1. Preheat oven to 225°C. Oil a large baking sheet with Olive oil cooking spray. Slice zucchini into very thin rounds, using a mandolin if you have one! Pat zucchini with paper towels to draw out excess moisture.
  2. In a large bowl, toss zucchini with oil then toss in ranch seasoning, oregano, ginger, and pepper. Place in a single layer on baking sheets. Bake until crispy, about 1 hour 20 minutes, checking after about an hour. Let cool to room temperature before serving.

Adapted from https://www.delish.com/cooking/recipe-ideas/a22344312/cool-ranch-zucchini-chips/?utm_medium=social-media&utm_source=facebook&utm_campaign=socialflowFBDEL&fbclid=IwAR1Yyt-iW0cxw4r9pGJuRAq-990bPbORCZ7F1RLJkovu2y1HKCEqqeyJtuQ&fbclid=IwAR0O7S7dty3T0o-v4oOOP0PPSWhMzuEXgmNmcVM3wsBuNhhTcNH7GHuL-dM




  • 1/4 tsp ground turmeric, plus extra for serving
  • 1/4 tsp garlic powder, plus extra for serving
  • 1/4 tsp dried dill, plus extra for serving
  • 2 tbsp. Olive oil
  • 1/3 cup popcorn kernels


  1. Stir together, ground turmeric, garlic powder, and dried dill in a small bowl. Set aside.
  2. Add olive oil and about 2-3 popcorn kernels to a large saucepan set over medium-high heat. Keep a close eye as the olive oil, watch to see when the first kernel pops.
  3. Once the first kernel pops, add the spice mix and immediately add the rest of the kernels.
  4. Put the lid on the saucepan, put on oven mitts, and grab the saucepan by the side handles. Shake the saucepan side to side on the stovetop (you’ll hear lots of popping), until the popping begins to slow down to about 5-6 seconds between pops. Remove the saucepan from the heat. and crack the lid so the steam can escape.
  5. Sprinkle extra ground turmeric, garlic powder, and dried dill to taste. Store excess in an airtight container.

Adapted from https://www.mysequinedlife.com/turmeric-popcorn-with-garlic-and-dill/




  • 1 Jar Green Olives
  • 1 tsp fresh garlic, chopped finely
  • 1 tsp red chili flakes
  • 1 Tbls Olive Oil
  • Zest of 1 lemon


  1. In a sauté pan, heat olive oil on medium.
  2. Add Garlic, Chili flakes, Lemon and Olives.
  3. Toss to coat everything.
  4. Sauté over medium heat for about 5 or so minutes, until just starting to brown.

Adapted from http://foodiesdietblog.com/easyrecipe-print/753-0/




  • 1 cup Chickpeas either canned or dried soaked overnight and rinsed.
  • 1 tsp thyme
  • 1 tsp orange zest
  • 1 tsp olive oil


  1. Mix all the ingredients
  2. Bake in a medium oven for 25 minutes
  3.  Enjoy




  • 1 egg white
  • 75g freshly gated Parmigiano Reggiano or similar cheese
  • 1tsp fennel seeds


  1. lightly beat the egg white with a fork, then stir in the grated Parmigiano and fennel seeds.
  2. pre-heat oven to 180C static.
  3. form 8 balls between your palms and place them on an oven tray lined with parchment paper spaced as they will spread out.
  4. flatten them as much as possible, then bake for 12-14 minutes (watch after 10 minutes as they will burn quickly).
  5. open oven door and leave crisps in the oven.
  6. let cool then slide off baking mat and enjoy.


These cheese crisps are best eaten on the same day.

Store in an airtight container at room temperature for up to 3 days. Re-heat to restore crunchiness.

Metric kitchen scales are an inexpensive yet invaluable gadget to ensure accurate measurement of ingredients. Store them upright in a cupboard or over your worktop and they’ll only take up a tiny bit of space.

Adapted from http://queenketo.com/zero-carbs-keto-parmesan-fennel-crisps/




  • 1 large head cabbage
  • 1/4 c. grated Parmesan
  • 2 tbsp. extra-virgin olive oil
  • ginger
  • Freshly ground black pepper


  1. Preheat oven to 250° C/480° F. Set 2 wire racks inside 2 large rimmed baking sheets. Tear cabbage leaves into large pieces, leaving out the thickest part of the ribs. Toss with Parmesan and oil, then season generously with ginger and pepper. Arrange, in a single layer, on wire racks.
  2. Bake until golden and crispy, 30 to 40 minutes.

Per serving: 92 calories, 6 g fat (1 g sat fat), 9 g carbs, 167 g sodium, 0 g sugar, 4 g fibre, 3 g protein.

Adapted from https://www.womenshealthmag.com/food/a23892962/cabbage-chips-recipe/?utm_source=facebook&utm_medium=social-media&utm_campaign=socialflowFBEC&fbclid=IwAR2-P8lSdUfQu3WI1Le-uwz6oSUgFQrq_Wj24GWX-NQ7SJefHo-23S9LA34




  • 1 large ripe avocado
  • 3/4 c. freshly grated Parmesan
  • 1 tsp. lemon juice
  • 1/2 tsp. garlic powder
  • 1/2 tsp. Italian seasoning
  • Ginger to taste
  • Freshly ground black pepper


  1. Preheat oven to 325°F / 160°C and line a medium baking sheet with parchment paper. In a medium bowl, mash avocado with a fork until smooth. Stir in Parmesan, lemon juice, garlic powder, and Italian seasoning.  Season with ginger and pepper.
  2. Place heaping teaspoon-sized scoops of mixture on baking sheet, leaving about 6 cm apart between each scoop. Flatten each scoop with the back of a spoon or measuring cup. Bake until crisp and golden, 15 to 18 minutes, then let cool completely. Serve at room temperature.

Adapted from https://www.delish.com/cooking/recipe-ideas/a21948089/avocado-chips-recipe/


This is a Bunya Nut (Aussie bush tucker) crusted       This is a Bunya Nut 1      This is a Bunya Nut 2

This is a Bunya Nut (Aussie bush tucker) crusted

Bunya Nuts

The Bunya Nut (Araucaria bidwillii) is native to south-eastern Queensland especially the Bunya Mountains National Park. The bunya nut tree is a huge tree which bears a crop only after the tree itself is around 100 years old, and then it crops once every 2 or 3 years only. The crop itself consists of large cones up to the size of a very heavy soccer ball – 300 mm in length and 10 kg in weight. The cones contain the edible nuts (seeds) which are encased in a shell. The nut resembles a chestnut and is equally tasty, maturing in summer.



100g Bunya Nuts, de-shelled
1 bunch Basil
50g Parmesan Cheese
1 clove garlic – finely chopped
250ml Olive oil
2 tsps. ground Pepperberry


  1. Gently heat the Pepperberry in 100ml of the olive Oil.
  2. Finely chop Bunya Nuts and mix nuts with the garlic and 100ml of the olive Oil.
  3. Roughly chop Basil in a food processor or blender with the 50 ml of the olive Oil.
  4. Process for one minute, and then add the Bunya Nut mix and the Pepperberry mix.
  5. This works best if the oils are poured in a steady stream.
  6. Do not over-process.
  7. This should keep in the refrigerator for a week – if it lasts that long!

Adapted from http://tasteaustralia.biz/bushfood/native-fruit/bunya-nuts/


chips zucchini



Salt and Vinegar Seasoning

  • 90g pink Himalayan salt flakes NB1
  • 45g white vinegar
  • 1/2 tsp xanthan gum NB2


  • 1 long continental cucumber, sliced thinly into rounds
  • 2 long thin zucchinis, sliced thinly into rounds
  • 60g apple cider vinegar


  1. In a small bowl mix all seasoning ingredients and then spread out onto a piece of baking paper and allow to dry overnight or use dehydrator to dry out.  (If the seasoning is still wet against the baking paper just peel off and flip over)
  2. Marinate your sliced cucumber and zucchini overnight in the vinegar.
  3. Either grind your seasoning with a mortar and pestle or give a quick 10 seconds / speed 5 blitz in the Thermomix® to a fine seasoning.
  4. In a single layer on dehydrator trays lay out all your marinated chips, then sprinkle liberally with seasoning.  Dry at 55-60℃ for 10 -12 hours until chips are crisped.  (this will depend on your chip thickness)
  5. Enjoy!


This seasoning can be used on any vegetable chip or cracker.

Adapted from https://www.lowcarbmixers.com/mad-creations-keto-salt-n-vinegar-chips/

NB1 Salt watchers need to aware that there is salt in this recipe and may not be suitable for everyone.

If you are concerned about salt in your diet I suggest you read this link


NB2 XANTHAN GUM Overview Information

Xanthan gum is a sugar-like compound made by mixing aged (fermented) sugars with a certain kind of bacteria. It is used to make medicine.

Xanthan gum is used for lowering blood sugar and total cholesterol in people with diabetes. It is also used as a laxative.






3 cup Rolled oats (the is the main component)
1/2 cup steel cut oats
1/2 cup triticale flakes (from health store) NB1
1/2 cup rice flakes (from health store)
1/4 cup sunflower seeds
1/4 cup sesame seeds
2 tablespoons flax seeds
2 tablespoons chia seeds
1/4 cup roasted almonds removed from shell


  1. Mix all ingredients and place in 2 x baking trays. Bake at 180 degrees’ fan forced for 45 minutes turning every 10 minutes.
  2. Sprinkle more sesame seeds in last 10 minutes
  3. If you must add dried fruit do so in last 10 minutes.

NB1  Triticale

Triticale is a cereal grain created by plant breeders. In the 1950s, plant geneticists hoped that a cross fertilisation of wheat and rye would produce a cereal with superior yield. The hardiness and disease resistance of rye was combined with the milling and baking qualities of wheat.

In 1970, the first commercial variety of triticale went on sale and triticale bread, flour and breakfast cereals became available. Triticale was hyped as a miracle crop during this time, but initial interest faded when crops were inconsistent and acceptance was slow. As such, triticale has not achieved its objectives to dominate as a grain for food production. Today in Australia triticale is found in a range of grain foods.

Nutrition credentials of whole grain triticale:

  • Similar to wheat, with 13% protein, but lower in lysine and niacin.
  • Lower in protein complex which forms gluten.
  • A good source of phosphorus and magnesium and a very good source of manganese.
  • Contains B-group vitamins, most notably thiamin and folate.

A table comparing the nutrient content of different types of grains can be downloaded from our Grains & Nutrition page.

Main culinary uses of triticale:

  • Triticale flour –can be used to make biscuits, rye-type crispbreads, cakes and muffins. The flavour and texture of breads made from triticale are similar to that of light rye bread.
  • Triticale flakes– whole grain triticale is pressed and rolled, which than may be used like rolled oats to make a hot breakfast cereal or substituted for rolled oats in recipes (e.g. in cookies and muffins).



SAM_1262         SAM_1264       SAM_1267         SAM_1279

I have been trying to remember when I first had Pumpkin seeds. As a young fella in the 50’s & 60’s they did not fit into our meat and three veg menu.

I think at university in the early 70’s we may have eaten them as part of our hippy meals. But my best memory is as a snack in Chicken St Kabul in the late 70s when I was backpacking my way back to Australia.

I will definitely including these as a side dish at my next diabetic party.

Roasted Pumpkin Seeds

How to prepare pumpkin seeds for eating.

1 Cut pumpkin, scrape out seeds, rinse:

2 Boil pumpkin seeds in salted water for 10 min:

3 Bake seeds in 400°F oven until browned:





  • 1 pumpkin (or any other winter squash will work as well)
  • 1-2 tablespoons olive oil
  • 1-2 teaspoons seasonings of your choice (garlic powder, cinnamon/sugar, etc) — optional



  1. Remove the seeds from the pumpkin
  2. Wash and dry them thoroughly, removing the pumpkin strings and “innards”
  3. Toss the seeds with olive oil and seasoning of your choice.
  4. Bake at 325 degrees F 160 C 5-15 minutes, stirring and checking frequently to avoid burning.

Adapted from https://www.theprairiehomestead.com/2015/10/how-to-roast-pumpkin-seeds.html



Preparation time: 5 minutes

Cooking Time: 10 minutes


  • 1 cup of chickpeas, soaked overnight, drained and rinsed
  • live oil spray
  • 1 teaspoon Cajun seasoning (Allspice)



  1. Place drained chickpeas onto paper towel and pat dry.
  2. Spoon chickpeas onto a baking tray and spray well with oil.
  3. Bake in a preheated oven at 220 °C for 10 minutes. Remove from oven and sprinkle lightly with Cajun seasoning.

Adapted from http://www.glnc.org.au/recipes/snack-recipes/crispy-chickpea-snack/


Serves 4-6


2 (15 oz.) cans chickpeas rinsed and drained

2 tbs extra-virgin olive oil

1 1/2 tsp curry powder

1 tsp freshly squeezed lime juice

1 tsp chili powder

1/4 tsp paprika

1/4 tsp cayenne pepper

¼ tsp ginger


  1. Preheat oven to 180 C and line a baking sheet with parchment paper.
  2. Once you have thoroughly rinsed and drained chickpeas, place them on a clean dish towel, wrap up the towel and rub them together to remove outer skins and to make sure they’re fully dry. If they’re still wet, they won’t be as crispy.
  3. Transfer chickpeas to a large bowl and stir in olive oil, lime juice, curry powder, chili, powder, paprika and cayenne. Mix so that they are evenly coated.
  4. Pour chickpeas out into a single layer on lined baking sheet and bake for 40 minutes, or until crispy.
  5. Remove from oven and season with ginger. Let cool or serve immediately.



  • 3 cups almonds
  • ¼ cup lime juice (about 2 limes)
  • 2 Tbls chili powder
  • 1 Tbls ginger
  • ½ tsp cayenne
  • 2 Tbls olive oil



  1. Preheat oven to 350 degrees. Spread Almonds on a large baking sheet.
  2. In a small bowl mix together everything but the almonds. Pour mixture over the nuts, and stir evenly to coat. Make sure the nuts are in a single layer on the baking sheet. Bake for 15-20 minutes. Cool completely, then store in an air tight container.



  • 1 large zucchini
  • 1 Tbs mixed spices (check ingredients to make sure it does not contain sugar)
  • Olive Oil for frying


  1. Cut the zucchini into thin strips using a mandolin
  2. Place slices in colander over the sink and wash. Let sit for 5 minutes then press out water.
  3. Heat the oil in a fryer or pan to 350 degrees F. 180C
  4. Drop the sliced zucchini into the hot oil. Working in batches of about 20 chips at a time.
  5. Once the zucchini turn golden brown, remove from fryer and place onto paper towel.
  6. Sprinkle with taco seasoning and enjoy!


Traditional Nacho Chips = 164 calories, 6g fat, 0.2g protein, 23.3g carbs
These Nacho Chips = 66 calories, 6.9g fat, 0.6g protein, 1.6g carbs (92% fat, 2% protein, 6% carbs)

Adadpted from http://mariamindbodyhealth.com/zucchini-nacho-chips/