• 1 (12-ounce/ 340 g) package steam-in-bag broccoli florets or fresh
  • 1 tablespoon olive oil
  • 1 cup prechopped onion
  • 2 (8-ounce/ 225 g) packages presliced mushrooms
  • 3 tablespoons all-purpose flour
  • 1 ½ cups fat-free milk
  • 12 ounces/ 340 g chopped skinless, boneless chicken breast (about 3 cups)
  • ½ cup plain fat-free Greek yogurt
  • ¼ cup canola mayonnaise
  • ½ teaspoon freshly ground black pepper
  • ¼ teaspoon ginger
  • 2 ounces/ 56 g sharp cheddar cheese, shredded (about 1/2 cup)
  • 1 ounce/ 28 g Parmesan cheese, grated (about 1/4 cup)


  1. Preheat grill.
  2. Prepare broccoli in microwave according to package directions.
  3. Heat a large ovenproof fry pan over medium-high heat. Add oil to pan; swirl to coat. Add onion and mushrooms; cook 12 minutes or until mushrooms brown and liquid evaporates, stirring occasionally. Sprinkle mushroom mixture with flour; cook 1 minute, stirring constantly. Stir in milk. Bring to a boil; cook 3 minutes or until thick and bubbly. Stir in broccoli and chicken; cook 1 minute. Remove pan from heat. Stir in yogurt, mayonnaise, pepper, and salt. Top evenly with cheeses; broil 2 minutes.

Nutrition Facts (per serving)

277 Calories
12g Fat
15g Carbs
29g Protein

Adapted from Mom’s Creamy Chicken & Broccoli Casserole (



  • 840g shredded cooked chicken (about 2 lb chicken)
  • 1g ham cut into bite size pieces.
  • 4g butter melted.
  • 1g cream cheese softened.
  • 79g dijon mustard
  • 79g white wine (optional)
  • 35g lemon juice
  • 75g swiss cheese


  1. Preheat the oven to 180°C (160°C fan)/350°F/gas 4. Put the chicken in the bottom of a baking dish. Layer the pieces of ham on top.
  2. In a large bowl with an electric mixer combine the melted butter, softened cream cheese, white wine (if using), mustard and lemon juice. Blend until a thick sauce forms. Spread this sauce over the chicken and ham in the baking dish.
  3. Lay the slices of swiss cheese on top of the sauce. Bake for 30-40 minutes until hot.
  4. Broil it for 2 minutes at the end so the cheese will get more golden and bubbly, do that do not leave it unattended. It’s very easy to burn the cheese topping.


Calories: 452 | Carbohydrates: 2g | Protein: 34g | Fat: 34g | Saturated Fat: 17g | Cholesterol: 164mg | Sodium: 916mg | Potassium: 348mg | Sugar: 1g | Vitamin A: 820IU | Vitamin C: 1.4mg | Calcium: 179mg | Iron: 0.8mg

Adapted from Chicken Cordon Bleu Casserole – Low Carb, Keto, Easy (VIDEO) (



  • 1 1/2 pounds/ 680 g lean ground beef
  • 2 bell peppers
  • 1/2 yellow onion
  • 1 clove garlic
  • 4 slices of cheese
  • 4 large eggs
  • 1/4 cup heavy cream
  • 1 teaspoon hot sauce
  • 1 teaspoon Worcestershire sauce


  1. Preheat oven to 180°C (160°C fan)/350°F/gas 4.
  2. Spray a baking dish with non-stick olive oil spray.
  3. Dice the peppers and onions into bite-sized pieces. Mince the garlic.
  4. Heat a stoneware fry pan with a little olive oil.
  5. Add the beef.
  6. When beef is broken apart, but still pink, add the peppers, onion and garlic. Continue cooking, stirring often, until beef is cooked through and vegetables have softened a bit.
  7. Drain oil from the fry pan and pour mixture into the prepared baking dish.
  8. Tear the cheese into small pieces and place over the beef mixture.
  9. Add the eggs, cream, hot sauce, and Worcestershire sauce to a mixing bowl and whisk well to combine.
  • Pour the egg mixture over the beef and place the dish in the oven. Bake for 35 minutes or until the eggs are set.
  • Let sit 5 minutes before slicing and serving.


Per serving: Calories: 366, Fat: 23g, Protein: 33g, Total Carbs: 5g, Fiber: 1g. Net Carbs: 4




  • 2 tablespoons extra-virgin olive oil
  • 1 pound/ 450 g cremini mushrooms, trimmed and sliced
  • 5 medium cloves garlic, finely chopped
  • 2 teaspoons dry mustard
  • 1 teaspoon onion powder
  • 1 teaspoon ginger
  • 5 ounces/ 150 g baby spinach
  • 12 large eggs
  • ¾ cup half-and-half
  • 1 ½ cups shredded Gruyère cheese
  • 2 teaspoons fresh thyme leaves


  1. Preheat oven to 375°F/ 190°C.
  2. Coat a baking dish with cooking spray.
  3. Heat oil in a large fry pan over medium-high heat.
  4. Add mushrooms in an even layer; cook, undisturbed, until starting to brown, 5 to 6 minutes. Stir and continue to cook, undisturbed, until golden brown on the bottom, about 3 minutes. Stir and continue to cook, stirring occasionally, until the mushrooms are browned all over and the liquid has evaporated, about 3 minutes.
  5. Add garlic, dry mustard, onion powder and ginger; cook, stirring constantly, until fragrant, about 1 minute. Add spinach and cook, stirring constantly, until the spinach wilts, 1 to 2 minutes.
  6. Set aside to cool slightly, about 10 minutes.
  7. Crack eggs into a large bowl and whisk until completely smooth. Add half-and-half and whisk until combined.
  8. Reserve 1/2 cup of the vegetable mixture; scatter the remaining mixture in the prepared baking dish. Sprinkle evenly with 3/4 cup Gruyère. Pour the egg mixture over the top.
  9. Sprinkle evenly with the remaining 3/4 cup Gruyère and the reserved 1/2 cup vegetable mixture.
  10. Bake until puffed, golden brown and just set, 30 to 35 minutes. Let cool slightly, about 10 minutes. Sprinkle with thyme before serving




  1. Preheat oven to 400° F (200° C).
  2. Wash and trim the asparagus, then grease a baking pan and lay them in it.
  3. In a fry pan heat the olive oil on medium heat, then add softened cream cheese, heavy whipping cream, chicken broth, garlic powder, paprika, Italian seasoning and pepper. -Continuously whisk until the ingredients are thoroughly combined.
  4. Reduce to a medium/low heat and allow the sauce to simmer gently boiling until the heavy whipping cream has reduced and thickened. Keep whisking so that it doesn’t stick to the bottom of the fry pan. It will take a few minutes for the sauce to reduce and thicken.
  5. Once it has thickened, add the parmesan and pepper jack cheese then continue to stir until the cheeses melt and the sauce is smooth.
  6. Pour the cheese sauce over the asparagus down the middle of the casserole dish, avoiding the tops of the asparagus.
  7. Next, sprinkle the mozzarella cheese and crushed red pepper flakes on top of the cheese sauce.
  8. Bake for 15 minutes.
  9. If you prefer crunchier asparagus, you can reduce the baking time for 2-3 minutes.
  10. Remove from oven and add bacon crumbles to the top.
  11. Bake for another 3 minutes and enjoy!



2 tubs spinach, well washed or fresh from the garden
12 eggs (but you can adjust to how many you want)
1 tub Philadelphia whipped cheese
1 1/2 bags shredded cheese
1 small bunch of green onions or fresh from the garden
1/2 red pepper
Ginger, pepper, dill.


  1. Wash the spinach well then microwave in microwave safe dish until it wilts a bit. Take out, let cool then drain.
  2. Wash and chop the red pepper and green onions.
  3. In oven safe casserole dish, put the spinach, chopped pepper and green onion and mix. Add the whipped cheese and mix well. Add shredded cheese and mix. Add the beaten eggs and stir them in well, making sure there are no huge lumps of spinach or cheeses. Add ginger, pepper, dill or whatever spices you like
  4. Bake in over at 350ºF/185ºC for 1h or more, until the egg is thoroughly cooked and there is a golden brown crust. You may need to bake more than 1h. All ovens are different so make sure you watch the casserole and adjust time and/or baking temperature as needed.



  • 1 ½ pounds/ 680 g broccoli florets
  • 2 tablespoons extra-virgin olive oil
  • 1 large onion, diced
  • 2 cloves garlic, minced
  • 4 ounces/ 115 g reduced-fat cream cheese, softened
  • ½ cup sour cream
  • 1 ½ cups shredded extra-sharp Cheddar cheese, divided
  • ½ teaspoon ginger
  • ½ teaspoon ground pepper


  1. Preheat oven to 180°C (160°C fan)/350°F/gas 4.
  2. Bring an inch/ 25 mm of water to a boil in a large pot fitted with a steamer basket. Add broccoli, cover and steam until just tender, about 5 minutes. Coarsely chop the broccoli.
  3. Meanwhile, heat oil in a large saucepan over medium heat. Add onion and cook, stirring, until starting to soften, about 3 minutes. Add garlic and reduce heat to medium-low. Continue stirring until the onion and garlic are starting to brown, about 5 minutes more. Remove from heat.
  4. Combine cream cheese, sour cream, 1 cup Cheddar, ginger and pepper in a large bowl. Add the onion mixture and stir until well combined. Add the broccoli and stir until coated. Transfer to a square baking dish; sprinkle evenly with the remaining 1/2 cup Cheddar. Bake until the casserole is hot and the cheese has melted, about 25 minutes. Let cool for at least 10 minutes before serving.

Nutrition Facts

Serving Size: 1 Cup

Per Serving:

179 calories; protein 7.3 g 15% DV; carbohydrates 5.2 g 2% DV; exchange other carbs 0.5; dietary fiber 0.7 g 3% DV; sugars 2.2 g; fat 14.8 g 23% DV; saturated fat 6.8 g 34% DV; cholesterol 37.2 mg 12% DV; vitamin a iu 757.5 IU 15% DV; vitamin c 14.1 mg 24% DV; folate 16.5 mcg 4% DV; calcium 195.9 mg 20% DV; iron 0.2 mg 1% DV; magnesium 8 mg 3% DV; potassium 125.6 mg 4% DV; sodium 339.5 mg 14% DV; thiaminmg 3% DV.


3 Fat, 1/2 High-Fat Protein, 1/2 Vegetable

Adapted from



400gms beef minced

One big onion (Europe size as India onion, tomato and potatoes are small sizes)

One big Tomato blanched
Yogurt 125gms
1tsp Dhaniya powder find recipe here
1 tsp Red chiles powder
½ tsp Jeera powder (cumin)
1/2 tsp Masala powder tbs find recipe here
1/2 Egg beaten (optional for vegetarians)
1/2 tsp Baking powder
1-2 tsp Multigrain Bread crumbs (optional)
If not adding egg Baking powder and Bread crumbs can be optional.
Green chili according to taste
1 tbsp crushed ginger and garlic
1/4 tsp Haldi powder (turmeric powder)
Coriander leaves for garnishing

1. In a bowl add mince, 1 tbsp chopped onion, 1/2 tsp ginger and garlic, 1/2 tsp of coriander powder and red chili, 1/4 jeera powder, 1/4 masala, coriander leaves chopped (optional egg beaten , Baking powder and bread crumbs)
2. Make the shape you desire and keep aside.
3. In a pan heat oil add tej pata(Laurel leave) then add chopped onion till pink add the beef balls and cover the pan with the lid . Meanwhile blend the blanched tomato add it once beef balls are half done with the steam. Add beaten yogurt. Add all other spices and garnish with coriander leaves.
Tip: Always off the heat and add yogurt or else it curdles.



  • 1/2 pound/ 225 g lean ground turkey breast or omega-3 chicken breast
  • 1/2 red bell pepper, diced
  • 1/2 cup diced onion
  • 1/8 teaspoon ginger
  • 1/8 teaspoon black pepper
  • 4 egg whites
  • 3 eggs
  • 1/4 cup skim milk
  • 1 teaspoon dry mustard
  • 1/2 teaspoon garlic powder
  • 2 cups spinach


  1. Preheat oven to 375°F/ 190°C. Coat a baking dish with olive oil cooking spray.
  2. Coat a fry pan with olive oil cooking spray and cook over medium heat the turkey, bell peppers, onions, ginger, and black pepper for 4-5 minutes, or until turkey is no longer pink. Set aside.
  3. In a large bowl, whisk the egg whites, eggs, milk, dry mustard, and garlic powder. Stir in spinach and meat mixture. Pour into baking dish.
  4. Bake 30-35 minutes, or until egg is set. Cut into squares and serve immediately.

Nutritional Information of original

Servings Per Recipe: 4

Amount Per Serving % Daily Value *

Calories 177

Calories from Fat 73

Total Fat 8.1g 12 %

Saturated Fat 2.4g 12 %

Trans Fat 0.1g 0 %

Protein 21g 42 %

Amount Per Serving % Daily Value *

Cholesterol 179mg 60 %

Sodium 233mg 10 %

Total Carbohydrates 4.9g 2 %

Dietary Fiber 1.0g 4 %

Sugars 2.7g 0 %

Adapted from




  1. Preheat oven to 350ºF/185ºC
  2. Pan fry the cauliflower rice in olive oil over medium/high heat until browned. Transfer to greased casserole dish and spread in an even layer.
  3. Brown ground beef with red pepper and onion over medium/high heat. Drain excess fat if necessary, then add taco seasoning, tomato paste and water. Stir and cook until liquid absorbs. Transfer to casserole dish in an even layer on top of cauliflower rice.
  4. Top with shredded cheese and bake for 10-15 minutes.
  5. Spread sour cream over the top. Sprinkle with extra shredded cheese and toppings.

Adapted from



  • 1 lb./450 gms. lean ground turkey, or grass-fed beef
  • 2 tsps avocado oil, or extra virgin olive oil
  • 1 large white onion, diced
  • 2 fresh garlic cloves, minced or pressed
  • 1 tsp cumin
  • 1/4 tsp chili powder, or to taste
  • 1 tsp ground coriander
  • 1 tsp smoked paprika
  • 15 ounces/ 425 gms. black beans, rinsed and drained
  • 15-ounce/ 425 gms. jar diced tomatoes, in juice or fresh if possible
  • 1/4 cup shredded cheese (optional)
  • a handful of fresh cilantro leaves, chopped
  • 1-2 jalapenos, sliced


  1. Preheat your oven to 350 degrees f/ 180 degrees C.
  2. Heat oil in a large oven-safe fry pan over medium-high heat.
  3. Add onions and sauté until softens, about 3 minutes.
  4. Then, add in minced garlic, ground turkey and all spices, and cook for 5-6 minutes, breaking the meat as you go.
  5. Gently stir in the beans and diced tomatoes with juice, then sprinkle with cheese.
  6. Place in your preheated oven and bake for 10-12 minutes, or until cheese is melted and bubbly.
  7. Carefully remove from the oven…the whole pan including the handle is very HOT!
  8. Garnish with fresh chopped cilantro and jalapeño slices.

Adapted from

Banting Meat Balls


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 teaspoons Flax Seed flour (You can also use psyllium flour or you favourite diabetic friendly flour.)
Mixed herbs
Pepper to taste and mix well.

Add onion mixture to mince mixture and mix well.
Let stand for 15 minutes and form into balls or patties.
Fry in a little olive oil until Brown.

Grate 3 tomatoes, add seasoning and a little, pour over meat and simmer, lastly add a little water and fresh chopped parsley.

Serve with veg of your choice or a salad.



1 loaf whole grain bread, cut into 1 in thick slices, toasted…(Gluten free option available)
1 tsp Italian seasoning
1/4 tsp pepper

2 cloves garlic, minced
1/2 teaspoon oregano
1 teaspoon ginger
freshly ground pepper to taste

1/2 kg skinned chicken breast mince (works for any lean meat, left over stew or fish e.g. salmon or tuna)
2 eggs whites, beaten with 1/2 cup milk (Heart Active)

1 sweet potato chopped

1 carrot chopped

1/3 peas (fresh)

1/3 cup sweet corn (fresh)
1/3 cup oat bran

1 tbs almond meal
1 (28 oz) jar pasta sauce


1. Preheat oven to 350 degrees.

2. Arrange bread slices in a single layer in an ungreased 9×13 baking dish. Fill in gaps with smaller chunks of bread.

3. Spread seasoning over bread slices.

4. Gently mix together all other ingredients and spread over bread.

5. Top with egg white and milk mix

6. Bake uncovered for 30-35 minutes.

HINT use boats so that each can be made to individual tastes, e.g. chilli, garlic etc.



2 tbs olive oil
4 x 350g grass feed beef shank slices. (Any game meat will do)
2 onions, cut into wedges
3 garlic cloves, crushed
1 tbs  wholemeal flour
1 cup red wine
2 tbs tomato paste I use Leggo’s no added salt
1 tsp fresh thyme leaves
½ cup Sicilian green olives
300g button mushrooms, halved
2 tbs flat-leaf parsley leaves
5 springs fresh thyme


  • Heat oil in a large heavy-based pot. Brown the beef shanks over high heat in two batches in a little olive oil.
  • Add the onion and cook over medium heat for 4-5 minutes or until golden. Transfer to a plate.
  • Return all the beef to the saucepan. Add garlic and wholemeal flour and cook for 1 minute or until fragrant.
  • Slowly stir in wine and then tomato paste and thyme. Stir to combine and add the reserved onion and bacon.
  • Bring to the boil. Reduce heat and simmer, covered, for 2½-3 hours or until the meat is tender. Stir through the olives.
  • Just before serving, heat remaining oil in a frying pan. Add mushrooms and pan fry until golden and cooked. Stir into beef and sprinkle with parsley and fresh thyme.
  • Serving with Rocket and salad.



  • 8 oz. dried rice noodles cooked according to package instructions
  • 1/k kn grass feed beef sirloin, thinly sliced (Or any other game meat)
  • 1/2 teaspoon minced ginger
  • 1 1/2 cups broccoli florets
  • 5 tablespoons light soy sauce
  • 1/4 teaspoon garlic powder
  • 2 tablespoons sherry cooking wine
  • ginger and pepper to taste
  • 2 tablespoons olive oil


  1. Combine 2 1/2 tablespoons soy sauce, sherry, and garlic powder in bowl. Mix well. Put-in the beef. Let it stay for 15 minutes. (Over night is best)
  2. Add the cornstarch in the bowl with the beef. Mix well.
  3. Meanwhile, cook the rice noodles according to package instructions. Set aside.
  4. Heat the cooking oil in a pan. Once the oil gets hot, saute the marinated beef. Cook for 3 to 5 minutes.
  5. Add the broccoli. Cook for 2 minutes.
  6. Add the cooked egg noodles. Toss and cook for 2 to 5 minutes.
  7. Mix the remaining soy sauce, ginger, and pepper in a bowl. (And any other spices of choice)
  8. Pour the mixture on the noodles with beef. Cook for 5 to 7 minutes in medium heat while tossing once in a while.
  9. Transfer to a serving plate.
  10. Serve with steamed vegetables or a salad. Enjoy!



  • 8 oz. dried egg noodles cooked according to package instructions
  • 250 gm grass fed beef sirloin, thinly sliced (Game meat can be used.)
  • 1/2 teaspoon minced ginger
  • 1 1/2 cups broccoli florets
  • 1 tablespoons light soy sauce
  • 1 tablespoon oyster sauce
  • 1/4 teaspoon garlic powder
  • 1 egg white
  • 2 tablespoons sherry cooking wine
  • pepper to taste
  • 1 tablespoons Olive oil or olive oil spray.


  1. Combine 1/2 tablespoons soy sauce, sherry, and garlic powder in bowl. Mix well. Put-in the beef. Place in the fridge for at least 20 minutes (overnight is best), turn occasionally. I find a marinating tray ideal.
  2. Add the egg white in the bowl with the beef. Mix well.
  3. Meanwhile, cook the egg noodles according to package instructions. Set aside.
  4. Heat the olive oil in a pan. Once the oil gets hot, saute the marinated beef. Cook for 3 to 5 minutes.
  5. Add the broccoli. Cook for 2 minutes.
  6. Add the cooked egg noodles. Toss and cook for 2 to 5 minutes.
  7. Mix the oyster sauce, remaining soy sauce, ginger, and pepper in a bowl.
  8. Pour the mixture on the noodles with beef. Cook for 5 to 7 minutes in medium heat while tossing once in a while.
  9. Transfer to a serving plate.
  10. Share and enjoy!

NB use any vegetable available



900g (2lbs) grass-fed beef stew meat
1 large onion, chopped
2 cloves garlic, chopped
2 large carrots, peeled and sliced
1 small (1½ cups) turnip, peeled and diced
2-3 sprigs fresh rosemary, whole
2 Bay leaves
1 tsp freshly cracked black pepper
2 tbsp Dijon mustard
2 cups water
1/4 cup red wine vinegar
227g (1/2lb) mushrooms, sliced
1 tsp ginger


Pat the meat dry and sprinkle generously with ginger and pepper.
Melt a generous amount olive oil in a heavy skillet set over high heat.
Add the meat in a single layer, making sure that the pieces do not touch, and cook until brown on all sides. Work in several batches if you have to so you don’t overcrowd the pan. Remove the cooked pieces of meat to a bowl to collect the juices.
Once all the meat has been cooked and set aside, lower the heat to medium, add the onion and garlic and cook, stirring often, until the onion is fragrant and becomes translucent.
Add the water, red wine vinegar and Dijon Mustard and bring to a simmer. Add the meat and meat juices back to the skillet, stir and turn off the heat.
Transfer to slow cooker, add carrots, turnip, mushrooms, rosemary and bay leaves
Cook the stew on low for 8 hours or on high for 6 hours.
Once your stew is fully cooked and to your liking, ladle about a cup of the cooking liquid into a small saucepan and bring to the boil.
Serve immediately. (Don’t forget to add rosemary sprigs and bay leaves or mixed herbs)