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.



Garlic Dipping Sauce:

  • ½ c. mayonnaise
    2 garlic cloves, minced
    1 medium lemon, zested and juiced to yield 2 T. juice
    ¼ c. fresh parsley, chopped
    salt and pepper to taste


  1. Preheat oven to 450° F (230° C).
  2. Line a rimmed baking sheet with a Silpat baking mat or a piece of parchment paper.
  3. Peel and slice each avocado in half. Cut each half into 6 wedges, rendering 12 wedges from each avocado.
  4. In a shallow dish, mix almond flour, parmesan cheese, garlic powder, and Italian seasoning. Season to taste with salt and pepper.
  5. In a small bowl, whisk the egg and water. Add salt and pepper to taste.
  6. Dip each avocado wedge into the egg mixture, then place in the dish with the parmesan breading mixture. Using a spoon, toss the breading on top of the avocado, ensuring that the entire avocado wedge is nicely coated with the breading mixture. Repeat with all 24 wedges.
  7. Place wedges on the prepared baking sheet and bake for 6 minutes. Gently flip over and bake for 5-6 additional minutes or until golden brown. Remove from oven. Cool on baking sheet 2-3 minutes.
  8. While the fries are cooling, combine mayonnaise, garlic, lemon juice, 1 teaspoon lemon zest, chopped parsley, salt, and pepper to taste.
  9. Serve avocado fries alongside the garlic dipping sauce. Enjoy!

Adapted from The Best Appetizing Baked Avocado Fries – wellnesssleuth



  • 8 slices bacon, cooked and chopped
  • 2 (8 oz/ 225 g) blocks cream cheese, softened
  • 1 cup cheddar cheese, shredded
  • 1 tsp garlic powder
  • 1 tsp paprika
  • 1/2 tsp pepper
  • 1/4 cup chives, chopped
  • 1/3 cup pecans, chopped


  1. In a large bowl, blend together cream cheese, cheddar cheese, garlic powder, paprika and pepper.
  2. Using a cookie scoop or roll with your hands to make 18 small balls. Place on a parchment lined plate and refrigerate for 1 hour.
  3. In a small bowl, mix bacon, chives and pecans.
  4. Roll the cheese balls in the bacon mixture.
  5. Serve cold or room temperature
  6. Enjoy!



  • 2 cups raw and shelled sunflower seeds
  • 1/4 cup salt
  • 8 cups water


  1. Rinse the seeds well.
  2. In a large pot, bring the sunflower seeds, salt, and water to a boil. Reduce the temperature and let them simmer for 15-20 minutes.
  3. Drain the seeds in a colander for a minute or two.
  4. Preheat your oven to 200 °C/ 180 °C (400° F) Gas 6.
  5. Spread the drained seeds onto a baking sheet in a single layer. Place on the top rack in your oven for 10-15 minutes. After 10 minutes, start keeping an eye on the seeds so that they don’t burn and give them a stir with a spatula. Continue to roast and stir until the seeds are dry and crisp. (But not burnt!)
  6. Let them cool off and enjoy them either warm or at room temperature.
  7. Store in an airtight container.

Adapted from How to Harvest and Roast Sunflower Seeds • The Prairie Homestead



  • 1 cup shredded reduced fat Cheddar cheese
  • 1/2 cup part-skim ricotta cheese
  • 1 tablespoon chopped canned green chiles
  • 1 scallion, sliced
  • 1 clove garlic, minced
  • 2 to 3 drops hot pepper sauce
  • 1/4 cup finely crushed baked tortilla chips (optional)
  • 1/4 teaspoon chili powder
  • 1/4 teaspoon cumin


  1. In a blender or food processor, blend Cheddar and ricotta cheeses until just combined. Spoon mixture into a medium bowl; stir in chiles, scallion, garlic, and hot pepper seasoning.
  2. Shape cheese mixture into a log; wrap in wax paper or plastic wrap and chill at least 2 hours.
  3. In a shallow dish, combine tortilla chips, chili powder, and cumin. Roll cheese log in mixture and place on serving platter. Serve or refrigerate until ready to serve.

Nutritional Information

Servings Per Recipe: 24

Amount Per Serving % Daily Value *

Calories 24

Calories from Fat 14

Total Fat 1.5 g 2 %

Saturated Fat 0.9 g 4 %

Trans Fat 0.0 g 0 %

Protein 2.0 g 4 %

Cholesterol 4.1 m g1 %

Sodium 46 mg 2 %

Total Carbohydrates 1. 0 g 0 %

Dietary Fiber 0.1 g 0 %

Sugars 0.0 g 0 %

* Percent Daily Values are based on a 2,000 calorie diet.

Adapted from Mexican Cheese Log | EverydayDiabeticRecipes.com



  • 6 or 7 stalks of celery rinsed and dried
  • 1 (8-oz / 225 g) block cream cheese, softened
  • 1 (0.7-oz/ 20 g) package Italian dressing mix
  • ½ cup mayonnaise
  • 1 cup shredded mozzarella cheese


  1. Cut each celery stalk into three pieces. Set aside.
  2. Combine cream cheese, Italian dressing mix, mayonnaise, and mozzarella cheese.
  3. Stuff celery with cream cheese mixture.
  4. Garnish celery with dried parsley and paprika, if desired. Refrigerate until ready to serve.


Can make in advance and refrigerate covered in the refrigerator.

This and other Mediterranean recipes can be found here.


And here.




  1. Cut Colby-jack sliced cheese into 1/4’s and placed on parchment paper on a sheet pan.
  2. Baked on 180°C (350°F).
  3. for about 20 minutes.
  4. You want the pieces to be bubbly and golden around the edges.
  5. After taking them out of the oven let them sit in pan for a couple of minutes.
  6. They should be crisp and delicious, check at 15 minutes. Some ovens bake hotter than others. Enjoy!



  • 240 g can of chickpeas
  • 1 teaspoon smoked paprika, or your favourite herb or spice
  • 1 teaspoon olive oil


  1. Pre-heat your oven to 375°F/ 190°C.
  2. Drain and rinse a 240 g can of chickpeas, then place them on a tea towel or kitchen paper to dry them well.
  3. Mix together the olive oil and 1 teaspoon of smoked paprika or your favourite herb or spice blend in a small bowl. Mix the chickpeas into the olive oil and spice so they are nicely coated.
  4. Transfer to an oven tray lined with baking paper. Spread them on the baking paper and bake for 20-30 minutes until they are crisp.
  5. Allow to cool before serving. They should be wonderfully c-c-crunchy and flavourful!

Nutrition per serve

Energy 249 kJ

Protein 2.6 g

Total fat 2.4 g

– saturated fat 0.3 g

Carbohydrate 5.4 g

Fibre 2.0 g

Sodium 110 mg

Adapted from Herb and paprika roasted chickpeas – Diabetes NSW & ACT


1/2 cup whole almonds

1/2 cup pecan halves

1/2 cup walnut halves

1 teaspoon canola oil

1/2 teaspoon cumin

1/2 teaspoon curry powder

1/8 teaspoon cayenne pepper

Dash of white pepper


  1. Preheat oven to 180°C (160°C fan)/350°F/gas 4.
  2. Toss the nuts with olive oil in a large bowl.
  3. In a small bowl, combine the spices.
  4. Add spices to the nuts, stirring until the nuts are covered evenly.
  5. Spread the nuts on a baking tray in a single layer.
  6. Bake the nuts for 10 to 12 minutes. Remove from oven and cool before serving.

Nutrition Information:

Calories: 96 calories, Carbohydrates: 3 g, Protein: 2 g, Fat: 9 g, Saturated Fat: <1 g, Sodium: 1 mg, Fiber: 1 g

Exchanges per serving: 2 fat.



  • 1 bunch curly kale
  • 2 tablespoon olive oil
  • ¼ cup nutrition yeast
  • ½ teaspoon garlic powder
  • ½ teaspoon ginger
  • juice of ½lemon


  1. Preheat oven to 275° F (130° C).
  2. Remove stems from kale. Tear into 3 to 4 pieces per leaf and place in a large bowl. Add the oil and gently massage it into the kale.
  3. Toss with nutritional yeast, garlic powder, ginger, and lemon juice, massaging the ingredients into the kale leaves by hand.
  4. Lay on a single layer onto two large baking sheets, ensuring that none of the kale is overlapping. This allows for an even bake.
  5. Bake for 20 minutes, stirring and turning every 5 minutes as the kale on the outside edges will cook faster.
  6. Cook until kale is dark green and crispy. Remove from the oven and let it sit 5-10 minutes before serving. It will continue to crisp as it cools.
  7. Serve immediately as a healthy snack or let cool completely before storing in an airtight container at room temperature for 2-3 days.


Serving and Storing – Let the kale cool 5-10 minutes. Kale will continue to crisp on the baking sheet. Store uneaten kale chips in an airtight container at room temperature for 2-3 days. Before storing, let them cool completely.

Recipe Tips

  1. De-stemmed the kale completely and tear it into large pieces (about 4 inches/ 10 cm long) as it will shrink in the oven.
  2. Use your hands to massage the seasonings into the kale so that it absorbs into the kale.
  3. Spread kale onto two baking sheets in a single layer. Overlapping kale will not bake evenly.
  4. Stir every 5 minutes, flipping and mixing, so that all the kale is evenly baked.


Calories: 93 kcal | Carbohydrates: 4 g | Protein: 2 g | Fat: 7 g | Saturated Fat: 1 g | Sodium: 251 mg | Potassium: 214 mg | Vitamin A: 3245 IU | Vitamin C: 39 mg | Calcium: 49 mg | Iron: 0.6 mg

Adapted from The Perfect Cheesy Kale Chips | My Darling Vegan




  1. Preheat oven to 325° F (160° C). and line two baking sheets with parchment paper.
  2. In a medium bowl, mash avocado with a fork until smooth. Stir in Parmesan, lemon juice, garlic powder, and Italian seasoning. Season with pepper.
  3. Place heaping teaspoon-size scoops of mixture on baking sheet, leaving about 3”/7.5 cm apart between each scoop. Flatten each scoop to 3″/7.5 cm wide across with the back of a spoon or measuring cup. Bake until crisp and golden, about 30 minutes, then let cool completely. Serve at room temperature.

Nutrition (of original) (per serving): 120 calories, 7 g protein, 4 g carbohydrates, 2 g fiber, 0 g sugar, 10 g fat, 3.5 g saturated fat, 230 mg sodium

Adapted from Best Keto Avocado Chips Recipe – How To Make Avocado Chips (delish.com)



  • 1 tsp cayenne pepper
  • 1 tsp onion powder
  • 1 egg white
  • 1 tsp black pepper
  • 1 tsp water
  • 32oz / 900 g mixed nuts of all kinds


  1. Preheat oven to 120 °C (250° F).
  2. Mix the water and egg white well, then add in the nuts.
  3. Mix all the spices in another bowl and combine with the nut mixture, mix well.
  4. Spread a layer of the nut mix onto a prepped baking sheet and put in the oven for 45 minutes.

Adapted from Harlan Kilstein’s Completely Keto Spicy Nut Mix – Completely Keto



  • 9 cups air-popped popcorn
  • 1 cup raisins
  • 1 1/3 cup chopped dried apricots.
  • 1/2 cup roughly chopped pecans
  • 1 cup mini marshmallows
  • 1 teaspoon ground cinnamon


  1. Place popcorn in a large bowl and quickly spray with cooking spray. Stir in raisins, apricots, pecans, and marshmallows. Sprinkle with cinnamon. Mix well to combine. Store in airtight container.


Six tablespoons of popcorn usually make about 9 cups popped popcorn, if prepared in an air popper.

Adapted from https://www.everydaydiabeticrecipes.com/Snacks/Fruit-Nut-Popcorn-Mix?fbclid=IwAR0OTSHwOncfeAjj9Gy-q57Ozlg443B3t8uHmLxBQvyBIF2dYoXJH54eD4Y



  • 4 cups thinly sliced English Cucumbers with skin (about 2 large)
  • 2 tablespoons extra virgin olive oil
  • 1 1/2 tablespoons buttermilk powder or non-fat dry milk powder
  • 1 tablespoon onion powder
  • 1 tablespoon dried minced onion
  • 2 teaspoons garlic powder
  • 1 teaspoon dried dill


  1. Coat sliced cucumber with olive oil and set aside.
  2. Whisk the rest of the ingredients together in a bowl.
  3. Lay the slices evenly onto the dehydrator shelves. Sprinkle dry mixture over the slices.
  4. Cover and dehydrate for 4- 6 hours.

Nutrition Facts

Cucumber Chips

Amount Per Serving (0.5 cup)

Calories 44 Calories from Fat 33

% Daily Value*

Fat 3.7 g 6%

Saturated Fat 0.6 g 4%

Cholesterol 1mg 0%

Sodium 148 mg 6%

Carbohydrates 4.6 g 2%

Fiber 0.4 g 2%

Sugar 2.2 g 2%

Protein 0.8 g 2%

* Percent Daily Values are based on a 2000 calorie diet.

Adapted from Sour Cream and Onion Cucumber Chips (sugarfreemom.com)



  • 2 firm-ripe avocados
  • 2 large eggs
  • 1 cup shredded Parmesan
  • ½ cup almond flour
  • ½ teaspoon onion powder
  • ½ teaspoon garlic powder
  • ½ teaspoon ginger


  1. Slice avocado into 1/2 inch/ 1.25 cm thick wedges.
  2. Add the eggs to a shallow dish and beat with a fork until well combined.
  3. Add the Parmesan, almond flour, onion powder, garlic powder, and ginger to a 2nd shallow dish and mix well.
  4. Dip the avocado slices into the egg and then the Parmesan mixture, pressing the cheese mixture firmly into the avocado so that it sticks.
  5. Spray your air fryer basket with olive oil spray and arrange the breaded avocado in the basket, making sure to leave room between each piece. You may need to work in batches, depending on the size of your air fryer.
  6. Spray the avocado fries with olive oil spray.
  7. Cook at 200 °C (400° F). for 7-8 minutes, flipping halfway through cooking.
  8. Serve immediately.

Nutrition Information: of original


All information and tools presented and written within this site are intended for informational purposes only. This information is provided as a courtesy and there is no guarantee that the information is accurate.

Adapted from Crispy Low Carb Avocado Fries in the Air Fryer | Airfried.com




  1. Carve the pumpkin and remove the seeds. (use the pumpkin to make elsewhere)
  2. Rinse the seeds thoroughly, removing all pumpkin flesh, and blot dry with paper towels.
  3. Preheat oven to 375°F/ 190°C.
  4. Spread seeds evenly on an ungreased cookie sheet and bake for 10-12 minutes or until the seeds are crisp and slightly browned.
  5. Optional: You can sprinkle lightly with Cajun/Spicy seasonings, if desired.

Recipe Yield: Serving size: 1-ounce

Nutritional Information Per Serving:

Calories: 125
Fat: 5 grams
Saturated Fat: 1 grams
Sodium: 5 milligrams
Protein: 5 grams
Carbohydrates: 15 grams

Adapted from https://diabeticgourmet.com/diabetic-recipes/roasted-pumpkin-seeds?fbclid=IwAR1GAw_p8E4d413AMtKq2ojZ2wwc4s1o5bLEHX7dAm99Op5NjXq7jTUeQSo



  • 6 Tablespoons Shredded Parmesan Cheese
  • 1 Red Capsicum Quartered
  • 3 Cloves Garlic
  • 2 Tablespoons Olive Oil
  • 2/3 Cup Mayonnaise
  • ginger and Pepper to Taste



  1. Pre-heat oven to 200°C (Fan Forced or air fryer).  Line a baking dish with baking paper, add the capsicum and garlic cloves, drizzle with olive oil, and a pinch of ginger and pepper.  Bake for 25 minutes, remove from the oven and set aside
  2. Line a large baking tray with baking paper and add the parmesan cheese.   To form the 10 even lines, I used a butter knife and used it like a ruler in order to create straight lines.  Once you have created 10 straight lines, with 1cm gap between each, place in the oven for 8 to 10 minutes.
  3. Once the snaps are done baking, remove from the oven and set aside to cool.
  4. Place the capsicum, garlic and mayonnaise in a food processor and pulse until completely smooth.
  5. Place 1/4 cup of the capsicum mayo in a serving cup for the parmesan snaps and reserve the remaining 3/4 cup in the fridge for other meals for up to 1 week.
  6. Serve the capsicum mayo and parmesan snaps immediately.

Adapted from https://www.naughtyandnicekitchen.com/parmesansnaps.html?fbclid=IwAR2rPLr3ai0kU3HcEO-L1txNKJmPeOa6KI7to8XwjMGLrcBr0jqcNZ3Uj7o



  • 16-20spearsasparagus
  • 1mediumegg
  • 1tspwater
  • 1/3cup multigrainbreadcrumbs
  • 1TBSeverything but the bagel seasoning(or garlic powder, onion powder, pepper, poppy seeds- 1/8 tsp each)
  • Olive oil spray


  1. Prepare the asparagus by cutting or snapping off the hard ends; about 2.5 cm up the stem and discard those pieces. Wash and dry the asparagus.
  2. In a shallow dish, add an egg and a bit of water, then whisk and beat until a little frothy. Add the asparagus and toss around to coat.
  3. In a separate shallow dish or bowl, add multigrain breadcrumbs and spices.
  4. Add the asparagus spears a few at a time and toss around until coated. Place them into the air fryer tray. Repeat until all asparagus are coated.
  5. Add fries to the air fryer basket, do not place them too close together. Lightly spray the tops with oil, and close.
  6. Set air fryer for 400 degrees F/200 degree C and 8 minutes. After 5 minutes, open and carefully flip fries over, then close and cook remaining 3 minutes.
  7. Serve with your favourite dipping sauce!

Nutrition per serving (recipe makes 2 servings): 145 calories, 4 grams fat, 16 grams carbohydrates, 3 grams fibre, 8 grams protein.

Adapted from https://domesticsuperhero.com/air-fryer-asparagus-fries-easy-recipe/?fbclid=IwAR3Aoe0u2HkXZuCskDbVqSRiBe-UXdP6JYyZ7BWmY9jO2Oolw1sigsokEVQ



  • 1 large zucchini
  • 1 C. Parmesan cheese
  • 1 tsp. garlic powder
  • 1 tsp. onion powder
  • 2 large eggs, whisked
  • ginger & pepper


  1. Preheat the oven to 375 F 200 C degrees and line a large baking sheet with parchment paper.
  2. Combine the Parmesan cheese with the garlic powder and onion powder and set aside.
  3. In a separate bowl, whisk the eggs and set aside.
  4. Slice the zucchini in half and then into 2 cm strips.
  5. Take one zucchini strip at a time and dip into the egg and then roll in the Parmesan cheese coating every side. Place on the lined baking sheet and repeat with all the zucchini strips.
  6. Season with ginger & pepper.
  7. Bake for 20-25 minutes.

Adapted from https://www.shesaved.com/2018/08/baked-zucchini-fries-recipe.html/?fbclid=IwAR2rP-Ai1W4D7IlVQ_2vdWzB5ZgcA-M2oclnUjnnkgHGbg8JiOG514377M4



  • 2cups (packed)roughly chopped soft cooked broccoli (well drained)(~400g/13 oz raw broccoli) (Note 1)
  • 1cuppanko breadcrumbs or extra eggs or 3/4 cup almond meal.
  • 2eggs
  • ¾cupshredded cheese(Cheddar, Colby or Tasty cheese)
  • 2shallots / scallions, finely sliced
  • 2clovesgarlic, minced
  • ¼tspginger
  • Black pepper
  • Olive oil spray

Garlic Lemon Yoghurt Sauce:

  • 2/3cupplain yoghurt
  • Zest of 1/2 lemon
  • 1tbsplemon juice
  • ½garlic clove, minced
  • 2tspextra virgin olive oil(adjust to taste, depends on fat % of yoghurt used)
  • Ginger and pepper, to taste


  1. Preheat oven to 200C/390F (all oven types).
  2. Line tray with baking / parchment paper. (Note 2)
  3. Place all ingredients (except oil spray) in a bowl. Mix well to combine, mashing up the broccoli as you go (like when you are cooking mince).
  4. Scoop up a heaped tablespoon, then press in firmly. Flick out into your hand then form into a ball. Place on tray. Repeat with remaining mixture – should make 15 – 18 balls.
  5. Spray with oil then bake for 25 minutes, or until the surface is slightly crisp and golden. Finish with a sprinkle of crushed almonds.
  6. Serve with Lemon Yoghurt Sauce.
  7. Sauce: Mix ingredients together then set aside for at least 20 minutes to allow the flavours to develop.

Recipe Notes:

  1. This can be made with fresh or frozen broccoli. If using fresh, you’ll need 1 giant head or 2 medium heads. Ensure the broccoli is cooked until soft so it is easier to “mash” and mould into meatball shapes.
  2. Chopping and cooking fresh broccoli: Cut the florets off the broccoli then break up into medium pieces. Cut the thinner stem into about 2.5cm / 1 inch pieces. If you want to use the thick main stem, peel the outer skin (which is tough) then cut into 2.5 cm / 1” x 1cm / 2/5” batons. Boil water in a large saucepan (or do this step in a steamer). Plonk the stems in first, cook for 2 minutes. Then add the florets and cook for 3 minutes, or until soft. Drain well.
  3. Storing: Cool then place in an airtight container. For a quick reheat, use the microwave, or otherwise reheat in the oven. These also freeze well once cooked, thaw then reheat at 180C/350F for about 5 minutes. Can be made ahead, form balls, then refrigerate (not freeze), then bake later.
  4. GLUTEN FREE OPTION: Sub breadcrumbs with 3/4 cup almond meal.
  5. Nutrition is for 1/3 of the recipe which is a meal size serving (for an adult). Gluten free option: increases to 387 calories, carbs decreases to 17g.


Serving: 262g Calories: 374kcal

Adapted from https://www.recipetineats.com/baked-broccoli-cheese-balls/?fbclid=IwAR3NHuwyhBNmPWfAxnGf3GYGcd7aFaZ-ab93Z2EnuCaIA69RlXabPQYUnjY




  1. Preheat oven to 400°F/200°C.
  2. In a large bowl, toss Brussels sprouts with olive oil, Parmesan, and garlic powder and season with ginger and pepper. Spread in an even layer on a medium baking sheet.
  3. Bake 10 minutes, toss, and bake 8 to 10 minutes more, until crisp and golden. Serve with a dip.

Adapted from https://www.delish.com/cooking/recipe-ideas/a19673558/best-brussels-sprout-chips-recipe/?src=socialflowFBDEL&utm_medium=social-media&utm_source=facebook&utm_campaign=socialflowFBDEL&fbclid=IwAR1BQGQ02sWMvsua0JNLXa4upscwVJHalbrskn9lA_d-FeDuLWjcBM6rMoc

Note The way we cook can change the GI of food e.g. The GI of a 150g sweet potato, boiled with its skin for 30 minutes, is 46. That number rises to 94 if the same sweet potato is baked for 45 minutes.





  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/