It’s getting decidedly colder in our neck of the woods, and I’m getting lazier. The natural remedy to this is SOUP. It’s pretty hard to mess up when making a soup, and your options are endless – the taste is up to you and it’s also fairly easy to keep it low carb if required.

Last night’s “winging it” soup came out beautifully, so I thought I’d share with you. Remember though, any recipe is merely a guideline – tweak to suit your own tastes.

I did add sweet potato mash to this soup, but that was a left over from a lunch ordered while out and I didn’t want to waste it, so this soup was carbed up a tad; usually I’d omit.


1kg frozen cauliflower
1 red onion
Garlic (I used pickled garlic cloves we have in the fridge, fresh is perfect)
Olive oil for roasting
Seasonining of your choice for roasting (I used chilli flakes and himalayan salt)
4 rashers streaky bacon
1/4 tub smooth cream cheese full fat
1 cup grated cheddar cheese
1/4 tub sour cream
1 cup pouring cream
3 cups vegetable stock
1 cup water
1 tsp nutmeg


Preheat oven to 180 degrees Celcius. Roughly chop cauliflower and onion, season as preferred, place on baking tray and drizzle with olive oil. Roast for roughly 40 minutes – took mine out as the cauliflower started to brown.

Roughly chop bacon up and fry on high heat until crispy.

Place all ingredients in a large pot on the stove and bring to the boil. Reduce heat and simmer for 15 minutes. Remove from heat, blend and serve!




I keep seeing photo’s of glorious looking frittata’s all over my social media feeds, and in an effort to create one myself I came up with this over the weekend as part of my meal prep for work lunches to go.

As it turns out, I created something closer to a quiche than a frittata; and the servings are filling enough to keep your macro goals intact if you’re banting or avoiding carbs, and this keeps perfectly well in the fridge for a week, ready to be grabbed and shoved in a lunch box at short notice.



  • 10 eggs
  • 1 cup cream
  • 5ml beef stock concentrate
  • 2 cups shredded spinach
  • 100g biltong torn up into small bits
  • 1 small punnet white button mushrooms sliced
  • 3 TBSP chilli flakes
  • Grated cheese for topping


Preheat oven to 180C. In a large mixing bowl, combine the eggs, cream, beef stock and chilli flakes and combine well. Place remaining ingredients in an ovenproof dish (the one I used was roughly 10cm deep with a diameter of 20cm), mix them well, and then pour your egg mixture over all of it. Ideally you want the egg to just cover the top of your dry ingredients. Cover with your grated cheese and pop in the oven for 40 minutes.

And you have a delicious “quiche” that can be enjoyed hot or cold! Easy, wasn’t it?


I am LOVING MyFitnessPal; I’m using it to plot my meals in advance to ensure I keep my daily carb intake low, and I’ve now realised I can provide the macro’s for any dish I prepare too, and create my own foods and save them on the app for future use too🙂 So, here you go, thanks to the app here are the key Macro’s for the total dish, as well as per serving, assuming a split into 10 portions.

total macroserving





I’ve joined a fantastic group on Facebook specifically for women (sorry men!) as a support group for all of us wanting to get healthier and fitter this year. You too can join if you head on over to the Shell Shocked Mummy Health & Fitness group – you’ll find a wonderfully supportive group of ladies, most of whom are following the banting / LCHF lifestyle.

Some of us in the group have joined a challenge for the month of February as well as additional impetus to get our A’s into G, and as such I’m watching what I eat like the proverbial hawk at the moment. I’ve even re-installed MyFitnessPal and customised my macro’s to fit in with the Banting lifestyle of eating; here’s a great post to show you step by step to achieve this over at EatFatLoseFat.

Being a part of the group adds accountability for me, and seeing everyone’s shared meals on a daily basis provides inspiration and a push for me to not be so damn lazy all the time and actually put that extra bit of effort and thought into my meal choices and creations🙂

So, yesterday I decided that it was time to experiment, but I also didn’t want a “heavy” meal for dinner last night, so I came up with these and they were delicious! It takes a bit of extra effort but it’s worth it for the flavour and texture (back to that CRUNCH I miss so much on the low carb lifestyle!), and if you’re looking to impress guests here’s a starter that’s sure to please🙂


If you are topping off with the roasted pepper’s and cherry tomatoes as I did (and why wouldn’t you?!), preheat your oven to 180C and get your roast on as this takes the longest prep time wise – I like mine a bit charred which equates to roughly 35 minutes; use your own discretion here based on your tastes. I coated with coconut oil and a srinkling of NoMu’s Smoked Sea Salt (this stuff is my crack!).

1 cup grated cheddar cheese
1 tsp Smoked Paprika
Silicon baking sheet or Parchment Paper (I highly recommend investing in a silicon baking sheet; I got mine at Pick ‘n Pay for R129, but there are plenty options available online )

Mix the Paprika well with the grated cheese, and place roughly a teaspoon full in a circle on your wax paper or silicon baking sheet. Leave 3cm gaps between your circles, and be sure to not pile too high or thick as they won’t crisp up if you do so.

Bake in preheated oven at 140C for about ten minutes; keep an eye on them and remove from oven to cool as soon as your “chips” have turned a golden brown.


Note: This made enough for 12 crackers with enough to spare that I’ll probably make exactly the same for dinner tonight again🙂

4 large eggs, boiled and shelled
3 tbsp Hellmanns Real Mayo
3 chopped spring onions
2 tbsp chilli flakes
2 chopped pre cooked bacon rashers
4 finely chopped cloves of pickled garlic (optional, I just love pickled garlic!)

Mix all of the ingredients together and “mash” your eggs to a consistency of your liking.


I placed roughly a heaped teaspoon of the egg salad on each cracker, and topped each with a sliver of roasted pepper and a cherry tomato for each, and VOILA! A beautiful looking snack that is tasty, filling, and low carb🙂


ALL THE Cooking Weekend – Zucchini Brownies, Cauli Pizzas, Cheesy “Bread” Sticks and Eggplant Pizza Bites

I cannot recall when last I’ve spent so much time in our kitchen! This past weekend was all about trying out new (and old and trusted) LCHF recipes to ensure we stayed legal and on the banting wagon. Some of us did better than others *cough cough looking at you Chicken cough cough*.

I’m now down 3kg’s since getting serious about what I eat again from 4th January. I really should be happier with my results as I’m only two weeks in and percentage wise that’s a fifth of what I want to lose, but somehow I’m not. When I got on the scale this morning I was actually rather disappointed – somehow my silly brain expected a miracle because I spent an extra 20 minutes on a treadmill walking this weekend HAHAHAHAHA. Anyway, it’s a start. ONWARD!

Here are the things we shoved in our faces this weekend.

Mini Cauliflower Pizza’s

Unlike most recipes for a cauliflower pizza base, this one doesn’t require ninja skills on drainage and odd scraps of material. I used a recipe from GirlVersusDough found on Tablespoon with two variations – I added an additional egg as well as a 1/4 cup of almond flour. Probably not strictly necessary but I felt it gave the “dough” a bit more substance and helps combat the natural excess fluid resulting from not going all ninja on your cooked cauliflower pre baking.


Brinjal Pizza Bites

Sensing a theme here?😛 I love eggplant. It’s an odd looking vegetable and as a kid I despised the things, but with age comes a more refined (fussy, if you ask the other half) palate.

I made these by slicing an eggplant vertically into roughly 2cm thick slices, coating them with coconut oil and popping into a 180 degree C oven for about 40 minutes, flipping them regularly. While that was going I made a simple tomato sauce base which was one can chopped tomato and onion mix (All Gold – they tend to have the lowest carb count from the canned mixes), a sprinkle of Xylitol, chopped chilli’s and a few dashes of Maggi Aroma sauce (my absolute favorite secret weapon ingredient!) and let it all simmer away until it thickened to my liking. I topped the brinjal slices with the tomato base, added a mix of grated mozzarella and gouda on top, sprinkled some mixed herbs over it all, and popped back into the oven for 10 minutes. These are damn tasty.


Cheesy “Bread” Sticks:

I used up the remaining “dough” from my cauli mini pizzas to go with our braaied lamb chops yesterday to make a banting version of cheesy breadsticks, and they turned out damn well. Simply spray a baking sheet with non-stick spray, thin your “dough” out to roughly 1cm thick, top with your choice of toppings and cheese (I put dehydrated olives, chilli’s and mixed herbs on mine as well as a mix of grated mozzarella and cheddar), and pop into oven on low temp (mine was at 100 C) for about 40 minutes, or until you’re happy with the colour and texture. I didn’t manage to get a great pic of these, and they disappeared fairly quickly, but here you go none the less😛


THE WEEKEND WINNER – Zucchini Brownies

OMFG. PERFECTION. Seriously – Karina deserves a damn medal for this recipe! The only thing I did differently to her instructions was to throw all my ingredients in one bowl and mix with spoon, because I’m lazy that way – she does dry first and then adds wet ingredients. So, her already easy recipe just got easier – my brownies were still ridiculously good. MADE WITH BABY MARROW’S. Yes, I know, I’m still trying to wrap my head around that one. These passed three sweet tooth tester’s palates, and all agreed they are fantastic. You don’t even feel like it’s a banting / low carb sub for a treat – it tastes just like the real thing. Here’s the recipe from Cafe Delites for you:


 Serves: 16 Brownies
Low Carb Zucchini Brownies are so incredibly moist and fudgy AND flour-less and healthy! All in one bowl! Hello low carb lovers!
Weight Watchers: 2pp per brownie!
  • 1 cup finely shredded zucchini (use the smallest blade on a cheese grater. It should look like a puree).
  • 6 tablespoons butter, melted
  • 2 tablespoons coconut oil, measured in melted state (or sub with any vegetable oil you have)
  • 1 large egg
  • ½ cup natural granulated sweetener (or granulated sugar of choice — coconut; white sugar) *See Notes
  • 1 tablespoon pure vanilla extract
  • ¾ cup peanut flour
  • ⅓ cup unsweetened cocoa powder (or ¼ cup if you don’t like them too rich)
  • 1 teaspoon baking powder
  • ¼ teaspoon sea salt
  • 4 squares Lindt 90% chocolate (or chocolate of choice), cut into pieces/chunks
  1. Preheat oven to 176°C | 350°F. Line a 8×8″ baking pan with baking?parchment paper, or lightly grease with oil spray. Set aside.
  2. In a medium bowl, whisk together the zucchini, butter, oil, egg, sweetener (or sugar), and vanilla until well combined. Add the peanut flour, cocoa powder, baking powder and salt; folding through slowly until just combined. The batter will be thick but shouldn’t be dry. (It depends on how much liquid your zucchini has! If too dry, add 1-2 tablespoons of water). Fold in half of the chocolate chunks; pour batter into prepared pan; sprinkle remaining chocolate chunks over the top.
  3. Bake for 30 minutes or until the brownies spring back when gently touched. (If testing with a toothpick, they will be very moist in the centre BUT they do set and harden when removed from the oven.)
  4. Allow to cool completely (about half an hour); cut into squares and chill to semi-set.
  5. If storing at room temperature they’re best eaten within 2 days. If refrigerating, they last 3-4 days.
I use a sweetener that measures 1:1 with normal sugar. If using a stronger sweetener, measure the amount needed for ⅓ cup normal sugar.
Serving size: per brownie Calories: 71 Fat: 5.6g Carbohydrates: 4.3g Sugar: 1.3g Fiber: 1.6g Protein: 3.4g
So there you have it – a rather busy weekend in the kitchen and some truly good food, all legal if you’re banting / avoiding sugars and carbs.

Back on the banting wagon – NACHO’s!!

To say the last half of 2015 was a disaster for me fitness and health wise is an understatement, really, for many reasons I won’t bother going into – hence the non posting. As mum always said – if you ain’t got nothing nice to say…. (at least she said one good thing in her life, right? Hahahaha).

So, we’re not going to bother dwelling on the how’s or why’s of last years latter half suckage, but pick ourselves up, dust ourselves off, and start again! Back on the banting wagon we go!

I’ve made a few great new banting friendly dishes so far this year, and I’ll be sharing them as time goes on, but we’ll start with a new one I tried last night from the Raising Superheroes cookbook that the other half sneakily ordered for us last year🙂

It’s a tad on the pricey side as you need to use almond flour, but the results are well worth it. It’s difficult to find a decent “chip” substitute on a low carb meal plan that isn’t a veggie parading as a chip… This one comes closest to that savoury crunch and dippable fun I miss.



  • 3/4 cup almond flour
  • 1/4 cup golden flax seeds
  • 1/4 cup coconut flour
  • 30g butte
  • 1 large egg
  • 1/2 tsp paprika (I used smoked)
  • 1/2 teaspoon dried thyme
  • 1/2 teaspoon cumin seeds


  • Preheat your oven to 180 degrees C
  • Prepare your non stick baking paper before mixing the dough – I used regular baking paper found at all supermarkets, and sprayed both sheets with non stick cooking spray for good measure too. Tow sheets needed that are the size of the baking tray you are going to use
  • Place all ingredients in a bowl and mix thoroughly – if you have a food processor use that, I used a hand stick blender
  • NOTE: this “dough” is really REALLY sticky – that’s normal though they don’t warn you in the book
  • place your prepared dough in the middle of your baking sheet, place additional baking sheet on top of it and press down by hand until manageable with a rolling pin
  • I rolled mine quite thing – just make sure it’s all as even as you can get it to avoid uneven baking
  • Once you’re happy with the thickness, lift top baking paper sheet off, and using a knife or pizza cutter cut the dough to your desired shape / sizes so that they’re easy to “snap” once you take them out of the oven
  • Place the baking sheet with your prepared pre-cut dough sheet on your baking tray and pop into the oven for roughly 10 minutes – keep an eye on them so they don’t burn
  • When they’re a nice golden colour, remove and let them col for at least 5 minutes before removing from the baking sheet
  • Serve with a dip of your choice – I used avo, feta and chilli


While they don’t have that absolute crunch that a regular maize / flour based nacho chip does, they’re substantial and firm enough to stand up to a rugged dip, and tasty to boot. You could also tweak the spices you add to your dough – my next batch will probably include a good dose of chilli flakes – your possibilities are endless!


I really do try and stay away from negative social media or blog posts, but more and more I’m seeing comments and viewpoints around a recently held charity drive on the interwebs that are, quite frankly, getting my goat.

The event in question: THE 702 SUN INTERNATIONAL CEO SLEEPOUT. You can read the full blurb over on the site, but in a nutshell a CEO donates a minimum of R100,000 to spend an evening on the street on one of the coldest nights of the year in Sandton CBD with other business leaders, in a fund raising drive for Girls & Boys Town South Africa

I’ve been listening with interest on my drive home over the past few weeks to various business leaders that signed up for this worthy cause discuss why they took up the challenge, and I can tell you that the concern and empathy in the brief discussions I heard are genuine, not contrived.

I’ve seen so much hatred spewed at this it’s ridiculous – from stating that the CEO’s themselves are the reason’s we need charities to begin with, to accusations that they took part merely to gain advertising for their business or make powerful business connections.

Yes, capitalism is flawed. Yes, the salaries that some business leader’s earn in a month is more than some of us will see in our entire careers. Yes, spending a night out on a street that has been cordoned off and patrolled by Metro Police in a safe environment, being fed and knowing you can go back to your warm luxury home straight after, is not getting to know what the homeless face on a daily basis. Yes, our wealth distribution in South Africa (and around the globe) is, for the most part, obscenely skewed.

But I feel the dissenters of the #CEOSleepOut project are missing the goddamn point here. This event raised over R24 million. TWENTY FOUR MILLION RAND. Let that digest, would you? I bet you that’s more than Boys & Girls Town have seen in the last 24 years (probably an exaggeration, but hey, you get my point I’m sure).

I don’t feel that applauding the money raised in any way condones the many injustices Capitalism is indeed guilty of, but for crying in a bucket, could we just appreciate what has been achieved instead of jumping up on our high horses and condemning every CEO, and painting all business leaders with the same tar brush?

I’ve also seen various comments on specific CEO’s – those that refuse to raise the low salaries of their employees yet took part in this drive, etc. Hypocrisy? Of course. BUT. Dare I say it – THEY ARE NOT ALL THE SAME. How about you try and single out the CEO’s who do good. Those that contribute regularly and have a genuine interest in the welfare of society and all those in it. I bet you you’ll find the good far outweighs the bad. Because you know what? A company doesn’t exist in isolation – business 101 folks – without a customer, there is no business, and trust me when I tell you that any CEO worth his or her salt knows this. I know exactly what you’re going to say – again, the “charity” aspect is actually self serving – they only help the less fortunate to ensure that they still have a customer base in the future. Well, of course – that’s how economies work. The end result is still achieving upliftment for those who need it.

Have a look at Richard Mulholland – his company donates 10% of their monthly turnover to charities, and he still doesn’t feel like he’s doing enough. And he was at the #CEOSleepOut. He’s driving change – he actually puts his money where his mouth is, as you can see for yourself in this TedX talk he did in 2009 in JHB:

Richard understands the fundamental issues facing most economies world wide, and something that people overlook far too often – first, if you desire change, drive it. Secondly, there can never be change without education. He is not alone in this view; many CEO’s there that night feel exactly the same way, and take active steps to achieve these goals.

You are NOT driving change by blanket slamming initiatives or our Capitalist economy that you think is responsible for all the woes of the world.Give suggestions for change; BE the change. VOTE for change. Instead, many sit on their high horses loudly decrying the wealth imbalances and condemning the wealthy for making what they perceive to be token gestures to alleviate their consciences. This solves nothing. It’s also a hellishly narrow view.

The computer / phone / tablet you are currently reading this post on – you can thank Capitalism for that. The car / bus / taxi that got you to work today? You can thank Capitalism for that. The job you are currently doing that keeps you and your loved ones sheltered and fed? You can thank Capitalism for that. The broken arm you got as a kid that has healed perfectly with no lasting disability? Yep, you guessed it – Capitalism. Capitalism drives invention – FACT. We’re simple reward driven creatures – you perform a task for a result and with expected gains on completion. If my expected gains for 7 years worth of studying are the same as my neighbour who grows tomatoes to feed the village, guess what, I’m not going to study. I’m also going to grow tomatoes. Yes, a simplistic way of putting it, but it’s true.

You really want something to be pissed at? How about the fact that the leader of our country continuously and flagrantly ignores, and even promotes through his actions and responses, the gross corruption that is eating away at our economy like a Stage IV Cancer.

How about getting pissed that Sanral tell us we must move closer to our destinations if we cannot afford eTolls, while the department of transport overpaid a company to handle the eNaTis system, who had an illegal contract to begin with, by R2 billion? And Nasir Ali got a pay increase of R332k back in 2009 – who knows what he’s getting now.

Get pissed at the fact that the councillors our tax money pay are deliberately sabotaging water sanitation upgrade and maintenance plans because they make money from their owned water trucks then supplying water short areas.

Get pissed that our government not only ignored an ICC directive, but also ignored a court order from OUR OWN COURTS, and then gave the weakest excuse in the book as to how Bashir left the country, further highlighting the fact that our ruling party thinks the populace a bunch of dimwitted jerks who will buy the drivel they continuously feed us – or, more likely, that they just don’t give a fuck what we think because the interest of the people is NOT the interest of our leaders.

Get PISSED that the tax money the government takes from us every month (and at much higher rates for the CEO’s you’re slamming, I might add) is NOT being used for service delivery of even the most basic of needs. Get PISSED that our education system is a joke, our country cannot keep its lights on, our hospitals make rape victims wait 6 hours before being attended to, that our law enforcement is more interested in lunch money than actual law, that we have accepted that taxi’s can drive where and how they want, that we’ve accepted that crime is now violent by default, and its increasing daily.

THOSE are things to get on your high horses about.

CellC summed up the state of our nation better than any previous address ever has:

Me, I’d rather have any one of the CEO’s that were at the SleepOut run our country than what we’re saddled with now. Then you’d see change and a move towards a more balanced wealth distribution. Richard for President!


In an attempt to kick-start the weight loss again, the better half and I have embarked on an egg fast meal plan for this week that I found over at the I Breathe I Eat blog – a wonderful resource for anyone interested in banting / low carb recipes. Entering day three now and I’m pleased to say her recipes and adaptations for various preparations with egg and cheese have ensured I’m not quite ready to murder all chickens yet.

Last night’s one was so good I had to tell you about it – Mellissa has come up with an easy to make pancake recipe using eggs, cream cheese, butter, cinnamon and sweetener (I used Xylitol) and it is DELICIOUS! You won’t even notice they don’t have flour in them.

So head on over to her blog and try them out for yourself – I’ll take pics next time; they were gone so fast it only occurred to me afterwards😛

Melissa’s Snickerdoodle Low Carb Crepes: