• 8 large eggs
  • 1/3 cup whole milk
  • 1/4 teaspoon freshly ground black pepper.
  • 2 tablespoons extra-virgin olive oil
  • 1 medium shallot peeled and finely diced.
  • 5 ounces/ 140 g fresh baby spinach (about 5 packed cups)
  • 1/2 cup whole-milk ricotta cheese
  • 1 ounce/ 28 g Parmesan cheese (1/2 cup firmly packed freshly grated or 1/3 cup store-bought grated)


  1. Arrange a rack in the top third of the oven and heat the oven to 180°C (160°C fan)/350°F/gas 4.
  2. Crack 8 large eggs into a large bowl and whisk until blended. Add the milk, and pepper. Whisk to combine.
  3. Heat the oil in an oven-safe non-stick fry pan over medium heat until shimmering. Add the shallot and sauté until softened, about 2 minutes. Add baby spinach, a handful at a time, and sauté until just wilted, about 2 minutes.
  4. Spread the spinach mixture into an even layer, then pour the whisked eggs over the top, tilting the pan to make sure the eggs spread out evenly to the edges of the pan. Dollop the ricotta all over the surface of the eggs and sprinkle the Parmesan over the top. Cook, undisturbed, until the eggs at the edges of the pan just begin to set, about 2 minutes.
  5. Transfer the fry pan to the oven and bake until the eggs are just set, 18 to 20 minutes. Pierce the center of the frittata with a paring knife: It should come out clean without any raw, wet egg. If not, continue to bake until it does.
  6. Switch the oven to grill on high. Grill until the top of the frittata is golden-brown in spots, about 3 minutes. Let cool in the pan for at least 10 minutes. Slice into wedges and serve warm or at room temperature.

Adapted from Best Spinach Frittata with Ricotta Recipe (today.com)




  • 1 tablespoon extra-virgin olive oil
  • 1 ½ cups sliced cremini mushrooms.
  • 3 cups packed baby spinach.
  • 8 large eggs
  • ¾ cup non-fat cottage cheese
  • ½ teaspoon cracked black pepper
  • ¼ cup shredded Swiss cheese


  1. Preheat oven to 180°C (160°C fan)/350°F/gas 4. Lightly coat a 12-cup silicone muffin pan with olive oil cooking spray; place on top of a large rimmed baking sheet.
  2. Heat oil in a large fry pan over medium heat. Add mushrooms; cook, stirring occasionally, until browned, 6 to 8 minutes. Add spinach; cook, stirring often, until wilted, about 1 minute. Remove from heat and let cool for 5 minutes.
  3. Transfer the spinach mixture to a food processor; pulse until the vegetables are very finely chopped. Divide the mixture evenly among the prepared muffin cups, about 1 tablespoon each. Wipe the food processor clean.
  4. Add eggs, cottage cheese, pepper to the food processor. Process on medium speed until smooth, about 20 seconds. Add Swiss cheese and pulse a few more times to incorporate. Divide the mixture among the muffin cups, a scant 1/4 cup each. 
  5. Bring 2 cups water to a boil. Transfer the baking sheet to the oven and carefully pour the boiling water onto the baking sheet around the muffin pan. Bake until the eggs are set, about 25 minutes. Let cool for 5 minutes before removing from the pan.

Nutrition Facts

Serving Size: 2 egg bites

Per Serving:

159 calories; protein 13 g; carbohydrates 4 g; dietary fiber 1 g; sugars 1 g; fat 10 g; saturated fat 3 g; mono fat 5 g; poly fat 2 g; cholesterol 253 mg; vitamin a iu 2243 IU; vitamin b12 1 mcg; vitamin c 8 mg; vitamin d iu 55 IU; vitamin e iu 1 IU; folate 92 mg; vitamin k 137 mg; sodium 354 mg; calcium 124 mg; iron 2 mg; magnesium 34 mg; phosphorus 219 mg; potassium 220 mg; zinc 1 mg; omega 6 fatty acid 1 g; niacin equivalents 4 mg; selenium 29 mcg.

Adapted from Copycat Starbucks Spinach & Mushroom Egg Bites Recipe | EatingWell




  • 6 cups fresh spinach trimmed and washed.
  • 1 cup shredded Parmesan/Mozzarella blend.
  • ¼ cup fresh basil chopped
  • 1 1/2 teaspoons garlic salt
  • 1 cup almond flour
  • 1 tablespoon whole psyllium husk
  • 3 large eggs beaten.


  1. Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper or silicon mat.
  2. Boil 1 cup of water in a sauce pan over high heat. Remove from the heat. Add the spinach leaves. Cover and let sit for 2 minutes.
  3. After 2 minutes, drain and rinse the spinach with cold water. Squeeze out the excess water from the spinach with your hands or in a piece of cheesecloth. Chop the spinach into small pieces.
  4. In a medium bowl, combine the cheese, basil, garlic salt, almond flour, psyllium husk and egg. Stir to combine.
  5. Add the spinach to the bowl and mix it into the other ingredients to form a dough. If it’s too wet and cannot be rolled, add a little more almond flour.
  6. Roll into balls to make approximately 18-20 balls. Place the balls, spaced out, on the baking sheet. Bake for 20-25 minutes, until golden brown and crispy.
  7. Serve
  8. Enjoy


  1. Parmesan mozzarella blend can be substituted with cheddar cheese or Monterrey Jack for a bit of spiciness.
  2. You cannot substitute coconut flour for almond flour. You can use low-carb multigrain bread-crumbs.
  3. You can use different fresh herbs if you like, such as parsley, rosemary, or thyme.
  4. Freeze on a plate covered with parchment paper. After 1 hour, they are frozen enough to be transferred into an airtight container. Keep in the freezer for up to 3 months.
  5. You don’t need to defrost the balls before baking. Place them on a tray covered with parchment paper and bake as regular.


Calorie 211 kcal Fat 16 g Carbohydrates 5 g Proteins 12 g

Adapted from Keto spinach balls with cheese – Keto low carbe (ovra.me)




  • Cumin seeds: ½ tsp,
  • Freshly grated ginger-garlic: 2 tbsp,
  • Fine chopped onions: ½ cup,
  • Fine chopped spinach: 3 cups,
  • Oats: 1 cup,
  • Fine chopped green chilly: 1,
  • Red chilly powder: ½ tsp,
  • Lemon juice: 2 tsp,
  • Boiled mashed sweet potatoes: ⅔ cup,
  • Olive Oil


  • Heat little oil in a pan.
  • Add cumin seeds, ginger and garlic and sauté till they turn pink.
  • Add fine chopped onions and cook till onion turns light brown in colour.
  • Add chopped spinach and sauté till it become dry.
  • Now add oats, fine chopped green and chilly. Mix everything and transfer it in a bowl and cover and let the mixture cool down.
  • Add boiled mashed potatoes lemon juice and knead the mixture like a dough.
  • Put some oil in your hands and rub it between your palms.
  • Now take small amount of dough at a time and make patties.
  • In a preheated pan put some oil and put the patties.
  • Cook these patties for some time and flip them over and cook it from other side.
  • We will cook these oats cutlets from both side till they become brown and crispy.
  • If you like sprinkle some chat masala on top.
  • Serve these oats cutlets with spicy coriander chutney.


  • Instead of making it on pan you can bake these oats cutlets.



  • 300 g minced beef
  • 1 tablespoon olive oil
  • 1 large onion (diced)
  • 2 cloves garlic (minced)
  • 500 g spinach (washed and chopped)
  • ½ teaspoon flaked chilli (pul biber)
  • ½ teaspoon freshly ground black pepper
  • ½ teaspoon ginger
  • ¼ teaspoon nutmeg
  • 1 tablespoon wild garlic pesto
  • 4 eggs


  1. Put a wok or a large fry pan on medium heat and add the mince.
  2. Brown the mince, breaking it down into small pieces with a wooden spoon.
  3. Add olive oil if needed and sauté the onions until soft and translucent without browning them. 
  4. Stir in the garlic and sauté for another minute before adding the flaked chilli, ginger, nutmeg, wild garlic pesto and pepper. Skip the garlic if using wild garlic pesto. 
  5. Add the spinach to the pan. Don’t worry if it’s all piled up as it will wilt quickly. When the spinach wilts, stir it around to mix with the onions and mince.
  6. Simmer for a couple of minutes over low heat and then make 4 wells in your mixture.
  7. Crack the eggs into the wells, cover the pan and leave to simmer for a few minutes, until the egg whites have set. Cook for a few more minutes if you want the yolks set as well.

NUTRITION of original

Calories: 288 kcal Carbohydrates: 10 g Protein: 25 g Fat: 17 g Saturated Fat: 5 g Polyunsaturated Fat: 2 g Monounsaturated Fat: 7 g Trans Fat: 1 g Cholesterol: 213 mg Sodium: 542 mg Potassium: 1068 mg Fiber: 4 g Sugar: 2 g Vitamin A: 12111 IU Vitamin C: 38 mg Calcium: 177 mg Iron: 6 mg

Adapted from the Spinach With Eggs Recipe – Cooking Gorgeous (cookingorgeous.com)




  • 12 ounces/ 340 g frozen spinach or fresh if possible
  • 6 large eggs
  • ½ teaspoon dried oregano
  • ½ teaspoon ginger
  • ¼ teaspoon garlic powder
  • 1 cup cottage cheese
  • ¼ cup grated Parmesan cheese
  • ¼ cup chopped roasted red pepper, plus more for topping
  • Fresh ground black pepper


  1. Preheat oven to 375°F/ 190°C.
  2. Grease a round pie dish.
  3. Place the spinach in a colander and let warm water run over it until it is thawed, about 1 minute. Then use your hands to squeeze out as much excess liquid as you can.
  4. In a large bowl, whisk the eggs. Then stir in the oregano, ginger, garlic powder, cottage cheese, grated Parmesan cheese, spinach, and roasted red pepper. Add a few grinds of fresh ground black pepper if you like.
  5. Pour the egg mixture into the prepared pie dish. Sprinkle the top with a few tablespoons of additional chopped roasted red pepper.
  6. Bake the quiche for 25 to 30 minutes, until set in the center and golden around the edges. Allow to rest for at least 15 minutes before serving.
  7. (Storage info: This saves well! Store refrigerated for up to 5 days: you can eat it cold, room temp, or re-warm it. Try it in a sandwich!)



  • 1 bag of thawed and well drained chopped spinach (or fresh if possible.)
  • 2 egg whites
  • 1 whole egg
  • ¼ c diced onion
  • ½ c shredded cheese
  • ½ c bread crumbs
  • 1 tsp red pepper flakes
  • ½ tsp garlic powder


  1. Mix all ingredients in a bowl.
  2. Shape into patties and cook over medium high heat in a stoneware fry pan with a small amount of cooking spray.
  3. Patties are done when they are golden and firm. (About 4-6 minutes)



  • Olive oil Cooking spray
  • 10 ounces/ 300 g frozen chopped spinach, thawed and squeezed dry or fresh if possible.
  • 1/4 cup chopped roasted red bell peppers, drained if bottled
  • 2 medium green onions, thinly sliced
  • 1 tablespoon plus 1 teaspoon shredded or grated Parmesan cheese
  • 1 cup egg
  • 1/2 cup fat-free milk
  • 1 teaspoon dry mustard
  • 1/8 teaspoon ginger
  • 1/8 teaspoon pepper


  1. Preheat the oven to 180°C (350°F).
  2. Lightly spray 16 cups of two 12-cup mini muffin pans or 16 cups of a 24-cup minimuffin pan with cooking spray.
  3. In a medium bowl, using a fork, separate the spinach into small pieces. Stir in the roasted peppers and green onions. Spoon the spinach mixture into the sprayed muffin cups. Sprinkle the Parmesan over the spinach mixture.
  4. In a separate medium bowl, whisk together the remaining ingredients. Pour into the filled muffin cups. Fill the empty muffin cups with water to keep the pan from warping.
  5. Bake for 18–20 minutes, or until a wooden toothpick inserted in the centre comes out clean.
  6. Transfer the pans to a cooling rack. Let cool for 10 minutes. Using a thin spatula or flat knife, loosen the sides of the quiche bites. Serve warm.
  7. Refrigerate leftovers in an airtight container for up to 5 days. To reheat, put 4–6 quiche bites on a microwaveable plate. Microwave on 100% power (high) for 45 seconds to 1 minute, or until heated through.

Nutrition Facts



    Calories from Fat


Total Fat

1.5 g

    Saturated Fat

0.5 g

    Trans Fat

0 g

    Polyunsaturated Fat

1 g

    Monounsaturated Fat

0.5 g


0 mg


190 mg


270 mg

Total Carbohydrate

3 g

    Dietary Fiber

1 g


1 g

    Added Sugar

0 g


6 g


80 mg

This recipe is from Diabetes & Heart-Healthy Recipes published by the American Diabetes Association. ©2019 American Diabetes Association and the American Heart Association

Adapted from Spinach-Parmesan Quiche Bites – Know Diabetes by Heart




  • 1 tablespoon extra-virgin olive oil
  • 3 cups baby spinach leaves
  • ⅛ teaspoon ground black pepper
  • ⅛ teaspoon garlic powder
  • ⅛ teaspoon onion powder
  • 6 sun-dried tomato halves packed in olive oil with herbs, cut into strips
  • 1 ounce/ 28 g crumbled feta cheese


  1. Heat olive oil in a large fry pan over medium heat.
  2. Cook and stir baby spinach in hot oil until very tender, about 5 minutes.
  3. Season spinach evenly with pepper, garlic powder, and onion powder, turning with tongs while sprinkling.
  4. Add tomatoes; cook and stir until tomatoes begin to soften, about 90 seconds. Sprinkle with feta cheese off heat and toss to serve.


129 calories; protein 3.8 g; carbohydrates 4.6 g; fat 11.2 g; cholesterol 12.6 mg; sodium 363.2 mg

Adapted from Christoph’s Mediterranean Spinach and Sun Dried Tomato Dish Recipe | Allrecipes




  • 1 large onion minced
  • 1/4 tsp oregano
  • 3 eggs
  • 1/2 tsp black pepper
  • 1/2 tsp garlic powder
  • 3 cup broccoli florets


  1. Preheat oven to 450 degrees F/ 220- 240 degrees C..
  2. Blend all the ingredients in a food processor with an S blade.
  3. Oil a muffin tin tray then fill the holes fully with batter. Bake for 15 minutes on 450 degrees F/ 220- 240 degrees C. then lower to 425° F (220° C). and bake for 30-35 minutes.

Adapted from Harlan Kilstein’s Completely Keto Broccoli Patties (SK) – Completely Keto




  • 2 tablespoons olive oil
  • 1 clove garlic, minced
  • 3 cups (packed) baby spinach leaves, roughly chopped
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon ginger
  • 1/4 teaspoon ground black pepper
  • 1/4 teaspoon nutmeg
  • 1/4 cup feta cheese, crumbled
  • 1/2 cup whole milk ricotta cheese
  • 1/2 cup shredded whole milk mozzarella cheese
  • 1 egg

For the dough:

  • 2 cups shredded whole milk mozzarella cheese
  • 3 ounces cream cheese
  • 1 egg
  • 1 1/2 cups superfine blanched almond flour
  • 1 teaspoon psyllium husk powder


To make the filling:

  1. Heat the olive oil in a large fry pan over medium heat.
  2. Add the garlic and cook for 1 minute, or until fragrant.  
  3. Add the spinach, onion powder, ginger, pepper, and nutmeg and cook for 2 – 3 minutes, stirring occasionally, unit the spinach is bright green and wilted.  Remove from the heat.
  4. Add the feta, ricotta, and mozzarella cheese to the mixture and stir well.  
  5. Add the egg and stir until fully combined.  Set aside.

To make the dough:

  1. Place the shredded mozzarella cheese and cream cheese in a microwave safe bowl.
  2. Microwave, uncovered, on high, for 1 – 2 minutes, or until the cheese is completely melted.
  3. Remove from the microwave and stir with a spatula until the cheeses are combined.
  4. Add the egg, psyllium husk powder, and almond flour to the cheese mixture.
  5. Stir well with the spatula or a fork, until a stiff dough is formed.
  6. Knead the dough by hand for 2 – 3 minutes, to ensure all of the ingredients are fully mixed and the dough has a smooth consistency.

To assemble the calzone:

  1. Preheat the oven to 200 °C (400° F).  
  2. Divide the dough in half.  Press one half out on a parchment-lined cookie sheet into a rectangle, about 0.5 cm thick.  
  3. Spoon the filling onto the centre and spread out, leaving a 2.5 cm border all the way around.  
  4. Turn up the sides and pinch at the corners to hold in the filling (see photo grid in post)
  5. On a separate piece of parchment, press out a rectangle, about 0.5 cm thick.  
  6. Cut into 3 long strips to braid, or the long strips into 6 shorter strips to lay across.  
  7. Braid, or lay the strips crosswise diagonally in a crisscross pattern as desired.  
  8. Press the strips into the dough around the edges of the calzone to adhere firmly. 
  9. If desired, brush beaten egg yolk over the top of the calzone, and sprinkle with poppy seeds (or sesame seeds).  
  10. Bake for 35 minutes, or until golden brown and slightly puffed.  
  11. Remove from the oven and cool for 30 minutes before slicing.

Approximate net carbs per serving = 5


Serving Size: 1/6th calzone

Calories: 437

Fat: 36 g

Carbohydrates: 9 g

Fiber: 4 g

Protein: 24 g

Adapted from Cheesy Keto Spinach Calzone | I Breathe I’m Hungry




  • 1/2 cup almond flour 
  • 2 1/4 cup ricotta cheese
  • 2 eggs beaten.
  • 1 1/3 cup parmesan cheese
  • 2 lb/ 900 g spinach
  • 4 garlic cloves 
  • black pepper


  1. Remove all the long stalks of spinach and wash well. Put it into a pan covered and cook for 5 minutes. If it has to be done in batches that is fine. Drain the liquid with a colander and cool.
  2. Mush the ricotta cheese totally and beat in the eggs. Season generously with black pepper. Mix in the parmesan cheese.
  3. Chop the spinach finely and mix it into the cheese mix.
  4. Add the remaining ingredients except the almond flour and mix well.
  5. Form patties the size of 1 tablespoon by rolling first into a ball and then flatten a bit to make a patty. Roll all the patties slightly into the almond flour.
  6. Fill a large saucepan halfway with water and raise to a boil. Add in the patties slowly and cook for about 4 minutes.

Adapted from Harlan Kilstein’s Completely Keto Cheesy Zucchini Patties – Completely Keto

This and other vegetarian recipes can be found here.


This and other snack recipes can be found here.





  • 1/2 cup almond flour 
  • 2 1/4 cup ricotta cheese
  • 2 egg 
  • 1 1/3 cup parmesan cheese
  • 2 lb/ 900 g spinach
  • 2/3 cup olive oil
  • 4 garlic cloves 
  • Ginger to taste
  • black pepper


  1. Remove all the long stalks of spinach and wash well. Put it into a pan covered and cook for 5 minutes. Do in batches. Drain the liquid with a colander and cool.
  2. Mush the ricotta cheese totally and beat in the eggs. Season generously with ginger and black pepper. Mix in the parmesan cheese.
  3. Chop the spinach finely and mix it into the cheese mix.
  4. Form patties the size of 1 tablespoon by rolling first into a ball and then flatten a bit to make a patty. Roll all the patties slightly into the almond flour.
  5. Fill a large saucepan halfway with water and raise to a boil. Add in the patties slowly and cook for about 4 minutes.
  6. Heat the oil in a pan and the garlic in to sauté for a few minutes. Pour the mix slowly over the patties or serve on the side hot.

Adapted from https://completelyketo.com/harlan-kilsteins-completely-keto-cheesy-zucchini-patties/?fbclid=IwAR04FMqGstW3RYTXeLfwzBPveaqFf1L_ZJo4NrR77iRKTS353rW2ko1vqvA



1 bag of thawed and well drained chopped spinach or fresh if possible
2 egg whites
1 whole egg
¼ cup diced onion
½ cup shredded cheese
½ cup bread crumbs
1 tsp red pepper flakes
1 tsp ginger
½ tsp garlic powder

1. Mix all ingredients in a bowl.
2. Shape into patties and cook over medium high heat in a stoneware fry pan with a small amount of olive oil spray.
3. Patties are done when they are golden and firm. (About 4-­6 minutes).



– 8 oz/ 142 g frozen spinach leaves (thawed) or fresh if possible.
– 2 egg whites
– 1/4 c low fat mozzarella cheese
– S&P to your liking
– 1 clove of minced garlic
– 1 tspn. olive oil
– 1/2 chopped large white onion
– 1/2 chopped red bell pepper
– 1 carrot, shredded
– 1 & ½ tbsn parsley
– 1 whole egg

1. Put thawed spinach in cheesecloth and squeeze all liquid out and put in bowl.

  1. Add egg whites, cheese, S&P to spinach and mix well. Put mixture unto baking sheet with parchment paper.
  2. Flatten it out & make it into a rectangle shape. Bake 15 min at 400° F (204° C).
  3. Then, heat olive oil in pan, sauté garlic slightly then add onions, red pepper, carrots, parsley and S&P, mix well and cover until veggies are soft then set aside.
  4. When you take out the flattened spinach out from oven, flip it to the other side (the underneath becomes the top now).
  5. Break the whole egg into the veggies in the pan and mix well then scoop this and spread unto the spinach.
  6. Once done, start rolling it (like making a log cake) then bake on same parchment paper or baking sheet for 25 min at 400° F (204° C).
  7. Remove & cut into wheels and enjoy folks!



1 medium onion, diced
6 ounces/ 170 gms Fresh Express Baby Spinach
2 large eggs
1/2 cup eggs beaters (liquid substitute)
1/2 cup all-purpose flour (optional)
1/2 tsp baking powder
pinch cayenne pepper
1 1/3 cups non-fat milk
1/2 cup feta cheese


Preheat oven to 400° F (200° C).
Lightly grease a quiche/tart pan (or a pie plate)
In a medium frying pan, cook diced onion with a bit of olive oil (or cooking spray) over medium-high heat until translucent and tender. Add in fresh spinach and cook until just wilted. Set aside to cool for a few minutes
In a large mixing bowl, whisk together eggs, flour (if using), and baking powder. Whisk in milk, then stir in spinach-onion mixture.
Pour quiche base into prepared pan. Top with feta cheese.
Bake for 25 minutes, or until centre is set and the outside edge is golden brown.
Let set for 5 minutes, then slice and serve.

Adapted from https://delishrecipes.net/crustless-spinach-onion-and-feta-quiche/?fbclid=IwAR2vMQp_B98nLX3TdRdAaOA0HVdeVGwndgHpx8mp2WINYVdq7XpFS7GHu-Y




  1. Preheat oven to 400° F (200° C).
  2. Mix spinach, 2 eggs, mozzarella, garlic, half the ginger, and pepper in a mixing bowl.
  3. Place parchment paper on a baking sheet and spray with cooking spray. Move the spinach mixture to the sheet and press it flat, about 1.5 cm thick.
  4. Bake for 15 minutes. When done, set aside to cool on a rack. It will get the texture/look of a really thick seaweed mat Don’t turn off the oven! You’ll need it again in a bit.
  5. Finely chop onion and parsley. Grate the carrots.
  6. Fry the onions for about a minute in a fry pan with a little cooking spray. Add carrots and parsley to the pan and let it simmer for about 2 min. Add cottage cheese, curry, chili, the other half of the ginger, and pepper and mix briefly.
  7. Take the fry pan off the heat and add an egg. Mix it all together and spread the filling over the now cool spinach mat. Don’t spread it all the way to the corners, or it will spill out when you roll it up.
  8. Carefully roll up the spinach mat and filling. Bake for 25 minutes.
  9. Take out the roll and let it cool for 5-10 min before cutting it into slices and serving.

Nutrition Facts

Spinach Rolls

Amount Per Serving

Calories 310 Calories from Fat 94

% Daily Value*

Fat 10.4g16%

Saturated Fat 4.6g23%

Polyunsaturated Fat 0.1g

Monounsaturated Fat 0.2g

Cholesterol 326.7mg109%

Sodium 695mg29%

Potassium 2489.3mg71%

Carbohydrates 19.6g7%

Fibre 5.1g20%

Sugar 6.7g7%

Protein 27.3g55%

Vitamin A 8770IU175%

Vitamin C 46.1mg56%

Calcium 419mg42%

Iron 5mg28%

Net carbs 14.5g

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

Adapted from https://diabetesstrong.com/spinach-rolls/?fbclid=IwAR21reA9osf4VAqI7Qm9kAHYMRFgr8ghVYBH8nvcadSIaBJa6raU8XsqmiE

fish tacos 5       fish tacos 1      fish tacos 2      fish tacos 3       fish tacos 4


Gluten and dairy free
Makes roughly 12 (8 inch) tortillas
2¾ Cups of gluten-free all-purpose flour (I use Bob’s Red Mill Rice Flour)
2½ teaspoons Baking Powder
1 teaspoon Salt
6 Tablespoons palm shortening (the organic kind I use only has palm oil as an ingredient)/try olive oil.
1 Cup Warm Water
Extra gluten-free flour for rolling or pressing – or tapioca starch (which is less gritty)


  1. In your standing mixer, or a bowl using a handheld mixer fitted with the whisk attachment, combine the Gluten Free Flour with Baking Powder, Salt & Palm Shortening.
  2. Mix on a Medium speed until everything is well blended – Your mixture will appear slightly moist, but much like how brown sugar grains look/feel.
  3. Slowly drizzle in the 1 Cup of warm water until the mixture forms a ball – the dough will be moist, but puffy & soft to touch (I used almost 2 cups… Better that the mixture be slightly moist, then too dry.\
  4. Using a spatula, scrape the dough from the whisk back into the bowl and press all of the dough into a ball.
    Set the dough aside to rest while you pre-heat your skillet & prepare your work space.
  5. Pre-heat your cast iron skillet or any large skillet on a medium heat (5-6) for about 5-10 minutes, then turn down to a low setting (2-4) when cooking the tortillas.
  6. On a well-floured work surface (I use a cutting board lined with parchment paper) take a small pinch (about 4 Tablespoons or ¼ Cup) rounded ball of tortilla dough and roll it in your floured hands until you make a small disk about 3 inches in diameter
  7. Place the dough on the floured surface and use your rolling pin (or tortilla press if you’re using one) to roll the dough out very thinly (maybe an ⅛” thick). You may have to dust the surface or rolling pin again with flour if need be.
  8. Once the tortilla is rolled/pressed out, flip the parchment paper gently over on your hand or directly in the skillet to to release the raw tortilla and transfer it to the pre-heated skillet.
  9. Cook the tortilla approximately 30-45 seconds on each side. You may begin to see little bubbles forming as it cooks – that’s ok! Unlike regular tortillas, these shouldn’t make large bubbles.
  10. It’s important not to over-cook the tortillas (this took me a few tries to figure out) – Otherwise, you’ll end up with a very crisp/fried disk that looks nice, but isn’t as tasty!
  11. If eating immediately after cooking, stack the tortillas on a plate covered with a kitchen towel to keep them moist & warm until serving. If you are saving some for later, keep the tortillas under the towel until you’re all done cooking them – then transfer them to a ziplock bag and keep them on the counter for up to 3-4 days. It may take a few tries to get this just right.

Mango Salsa
1 large mango diced
1/4 red onion minced (I put more because we like it)
2 tbs cilantro minced
5 mint leaves minced
A pinch of cayenne pepper (more or less depending on how spicy you want it)
1/2 lime juiced
The fish,

Any cooked oily fish flacked season with garlic and basil.

Mix with the Mango Salsa

Note: This may not be suitable for all diabetics.


(makes 24)…

5 egg whites
250gms (8oz) English Spinach
1 small onion – finely diced
2 cloves of garlic – finely diced
2 teaspoons of Greek Seasoning (Blend of Salt, Garlic powder, Onion Powder, Cinnamon, Nutmeg, Pepper, Oregano & Parsley)
1 teaspoon Dill
I cup of multigrain bread crumbs (gluten free option can be used)
Multigrain pastry, either bought or home made is more enjoyable
50mls milk

Preheat over to 220C (450F)

In a large bowl beat the egg whites with a little milk, about 3 tablespoon until frothy
Dice Onions and garlic

Finely dice spinach and add to the mix
Add seasoning
Whisk the eggs and add to the mix
Add breadcrumbs

Roll out pastry and cut into two equal halves.
Spoon mix along the long edge of pastry (about 1″ high and 1.5 inches wide)
Brush milk along the opposite long edge
Roll the mix edge of the pastry over towards the other edge and seal
Cut into 3 and place on a well greased baking tray.

Bake for 20 minutes or until Golden Brown
these can be eaten hot or cold!!!!



For the Onions

Fry 1 onion and 2 cloves garlic in olive oil.

Add chilli powder to taste, sweet paprika, fresh sage, oregano and rosemary.

Stir for a few minutes then add 1 bottle tomato paste or 2 canned tins of tomato (fresh tomatoes are best) and cook for 10 minutes.

Add juice of 1 lemon. Then the spiced beans and corn
For the Beans

I soaked a cup each of kidney beans and black beans and then pressure cooked in the early evening.

Just sauté onions and 1 clove of garlic in olive oil and then add 1/4 teaspoon hot chilli powder, 1/2 teaspoon Smokey paprika, pinch cayenne, 1 teaspoon cumin seeds and 1 teaspoon dried oregano. Mix in the cooked beans and corn off 2 corn cobs. Stir for about 5 minutes.

I soaked a cup each of kidney beans and black beans and then pressure cooked in the early evening.
For steamed Vegetables

Steam the veg for about an hour, adding crushed garlic half way through and tossing. I used red and green capsicum, sweet potato, onions but you can also use carrots, pumpkin, squash, etc.

For the fried zucchini and eggplant

Slice and fry in olive oil till done

Making up the dish

Layer upon layer build up the nachos dish starting with some sauce on the bottom. Then roast veg, then beans/corn then more sauce etc. Grate fresh garlic in between the layers. End with the corn chips and a little grated cheese. Sprinkle cheese with sweet paprika. Serve with a little yoghurt.

Bake for 15 minutes in 180 degrees oven or when cheese is melted and brown.
NB1 This may not suit all diabetics, if this unsuitable for you do not make it.


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