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KETO COCONUT PORRIDGE Serves 1 Ingredients: 30 grams organic butter 1 egg 1 tablespoon coconut flour 1 pinch of psyllium husk 4 Tablespoons of coconut cream Pinch of salt   Instructions:    Mix together all the ingredients in a non-stick saucepan over a low heat. Stir constantly until you achieve your desired texture. Serve with […]

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KETO ITALIAN BREAKFAST (LUNCH OR DINNER) CASSEROLE Serves 4 Ingredients: 200g Cauliflower250grams of Italian Sausages50g Organic butter8 eggs225ml of double or whipping cream150g shredded cheeseHandful of fresh basilSalt and Pepper Method: Preheat oven to 200°Rinse and trim the cauliflower and chop into bite-sized pieces.Add butter to a skillet and fry the cauliflower over medium-high heat […]

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KETO EGG MUFFINS Makes 4 Ingredients: 6 eggs1 green onion (scallion)150grams of dried chorizo, or cooked bacon75 grams of shredded cheese1 Tablespoon of green pestoSalt and pepper Method: Pre-heat the oven to 180°Chop green onion and meatWhisk eggs together with seasoning and pesto.  Add the cheese and stir.Place the batter in muffin tins and add the […]

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THE KETO BREAKFAST QUICHE ZUCCHINI, CHEESE, BACON, AND ONION QUICHE Start with your Quiche base- get that into the oven, then move onto your filling.Keto Pie, Quiche or Tart base Ingredients 1 cup coconut flour 1 cup almond flour 3 tablespoons psyllium husk powder 3-4 tablespoons coconut oil 2 large eggs Cracked black pepper- to taste.  I […]

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JALAPEÑO AND PARMESAN ZUCCHINI FRITTERS Serves 2- and a bit These measurements are good estimates/guidelines.  You may find you need to add a little more binder (egg white) or a little more or less flour.  As you have probably experienced yourself- recipes followed to the dot don’t often work, it takes a little of your own guestimates […]

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MARINARA SAUCE I love this sauce over greens with breakfast, or as a base to pizzasIngredients3 Roma Tomatoes3 Tablespoons Tomato paste½ Cup Fresh Basil3 Cloves Garlic1 Shallot¼ Cup extra virgin olive oil½ teaspoon Himalayan SaltFresh ground pepper MethodWash and drain tomatoes and basil.  Peel the garlic and shallot, add all ingredients to a food processor and […]

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CHINESE FIVE SPICED BEEF AND BROCCOLI STIR FRY   We need 30grams of pure protein minimum per serve to obtain enough leucine for muscle and protein synthesis within the body.  Any less than this amount of leucine- less than that 30grams of pure protein and we do not get protein synthesis within the body, the protein […]

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HEMP SEED PORRIDGE So much fibre, so few carbsServes 1Ingredients:   1/2 cup unsweetened almond milk  – you may need to add a little water or more milk if you prefer ¼ cup (57 grams) almond flour 2 Tablespoon hemp seeds 2 Tablespoons freshly ground flax seeds 2 Teaspoon freshly ground sesame seeds 1 teaspoon freshly […]

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KETOGENIC BUNS Best Keto buns evaaaaaaa! Makes 4 rolls Ingredients 1 ¼ cups of Almond flour 1/2 cup of boiling water 5 Tablespoons of Psyllium Husk 3 Egg whites 2 Teaspoons baking powder 2 teaspoons Apple Cider Vinegar 1 teaspoon Himalayan salt Seeds are optional- I used sunflower seeds, sesame, flax and pumpkins seeds. Method […]

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ALMOND BUTTERED BAKED MACKEREL Oh so Keto and oh so good.– for two I have taken to not particular going by measurements with my cooking.  I was finding that following other people’s recipes never turned our very well until I just used the ingredients and ‘free styled” with what I thought was the right amount […]

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