Pineapple fridge tart

Pineapple fridge tart

2 Packets Tennis biscuits (coconut biscuits)
1 Tin Crushed pineapple (or pineapple pieces)
1 Tin Ideal milk (evaporated milk)
1 Packet of Pineapple flavour jelly

Ensure your tin of ideal (evaporated) milk is cold. Leave it in the fridge overnight or in the freezer for a few hours before using.
Drain the pineapple juice into a pot, place it on the stove on a medium heat and empty the jelly powder into the juice. Stir until the jelly has dissolved. Take the jelly juice mixture off the heat and leave to cool down.
Take your ideal (evaporated) milk from the fridge, pour the contents of the tin into a bowl and beat until it is double its size and light and fluffy. Take the cooled down jelly juice mixture and pour small amounts into the fluffy ideal milk. Gently fold it together. Once mixed, add the crushed pineapple (or finely chopped pineapple pieces) to the ideal milk as well. Fold in gently.
In a square dish, layer whole pieces of Tennis biscuits (coconut biscuits) closely together, until the base of the dish is covered with a single layer. Pour the mixture over the biscuits. Try and gauge if there will be enough mixture for another layer. If there isn’t rather leave it to one layer of mixture as the tennis biscuits can dry out the mixture. If you can get another layer out of the mixture repeat the process. Ensure all the corners of the dish are reached. Take two or three tennis biscuits and crush them to sprinkle lightly over the dish. Leave the tart in the fridge for 2 hours and serve. Do not leave in the fridge for longer than a day as it will start to dry out.

Serves 7 – 8


Brownie Meringue with Espresso

Brownie Meringue with Espresso

Makes 6 large brownies

For the Brownie:
250ml (1 cup) self-raising flour
60ml (¼ cup) cocoa powder
125g brick margarine
125ml (½ cup) Huletts Caramel Sugar
Pinch of salt
2 extra-large eggs
For Meringue Topping:
240ml (200g) Huletts Castor Sugar
3 extra-large egg whites
6 x espresso shots, or approximately 200ml black coffee, brewed as desired

For the Brownie:
1. Preheat oven to 180°c.
2. Sift the flour, salt and cocoa powder together.
3. Cream the margarine and caramel sugar until light and fluffy.
4. Add the eggs one at a time while beating until combined.
5. Fold the dry ingredients into the creamed mixture. Spoon into greased 22cm square tin.
6. Bake for 30 – 40 minutes or until the centre of the cake springs back when lightly pressed.
7. Allow to cool in the tin.
For the Meringue Topping:
1. Place the castor sugar and egg white into a heat resistant bowl over a pot of simmering water. Mix well to evenly blend.
2. Once the sugar has dissolved remove from heat and whisk on highest speed. Whisk until mixture is stiff.
3. Top the brownies with meringue and use a blow torch to lightly brown the tops or place under the grill in the oven, while watching.
**Top with a shot of hot espresso and serve immediately.


Fresh Herb Roasted Potatoes

Fresh Herb Roasted Potatoes

2 pounds small red potatoes, cut into 1-inch chunks
3 tablespoons extra-virgin olive oil
Fine sea salt
1/4 cup of chopped mixed fresh herbs
Freshly ground black pepper

Preheat the oven to 400°F. In a large bowl, combine the potatoes, olive oil, and 1/4 teaspoon salt. Toss to coat. Transfer to a parchment-lined rimmed baking sheet or a roasting pan and roast until golden-brown, about 45 minutes, stirring every 15 minutes for even cooking. Stir in the fresh herbs and season with additional salt and black pepper to taste.

Source: The Kitchn



1 Tbsp (15 ml) coconut or grape seed oil
2 shallots, thinly diced (~40 g)
2 cloves garlic, minced (1 Tbsp or 6 g)
6 cups (840 g) butternut squash (~ 1 small butternut squash)
Pinch each sea salt + black pepper, plus more to taste
1 1/2 Tbsp (12 g) curry powder
1/4 tsp ground cinnamon
1 14-ounce (414 ml) can light coconut milk
2 cups (480 ml) vegetable broth
2-3 Tbsp (30-45 ml) maple syrup (or sub coconut sugar)
Optional: 1-2 tsp chili garlic paste

FOR SERVING optional
Toasted pumpkin seeds
Chili garlic paste
Full fat coconut milk

Heat a large pot over medium heat.
Once hot, add oil, shallots, and garlic. Sauté for 2 minutes, stirring frequently.
Add butternut squash and season with a pinch each salt and pepper, curry powder, and ground cinnamon. Stir to coat, then cover and cook for 4 minutes, stirring occasionally.
Add coconut milk, vegetable broth, maple syrup or coconut sugar, and chili garlic paste (optional – for heat).
Bring to a low boil over medium heat and then reduce heat to low, cover, and simmer for 15 minutes, or until butternut squash is fork tender.
Use an immersion blender, or transfer soup to a blender, and purée on high until creamy and smooth. If using a blender, return soup back to pot.
Taste and adjust seasonings, adding more curry powder, salt, or sweetener as needed. Continue cooking for a few more minutes over medium heat.
Serve as is or with garnishes of choice (options above). Store leftovers covered in the refrigerator for 3-4 days, or in the freezer up to 1 month. Best when fresh.

Source: Finding Vegan

Zucchini Noodles with Chicken Curry

Zucchini Noodles with Chicken Curry

2 tsp turmeric
1 tsp coriander
1 tsp cumin
1 tsp unrefined salt (I use THIS brand)
2-3 cloves garlic, minced
1 inch piece of fresh ginger, grated (or 1 tsp dried ginger powder)
2 tbsp coconut oil (I use THIS brand)
1 and 1/2 pounds chicken, chopped into small 1-2 inch pieces
1 cup homemade bone broth
1 and 1/4 cup full fat coconut milk (where to get BPA free coconut milk)
3 medium carrots, chopped
1 red pepper, diced
4-5 medium zucchinis, spiralized into noodles
juice from 1/2 of a lemon
cilantro for garnish

1. Combine turmeric, coriander, cumin, salt, chopped garlic, and grated ginger in a small bowl. Set aside.
2. Melt coconut oil in a large skillet or pot over medium/high heat. Saute chicken pieces for 5-7 minutes, until no longer pink on the outside.
3. Add spices, stir to combine, and cook for another minute. Then add bone broth and coconut milk. Stir to combine.
4. Add in carrots and red pepper. Bring to a boil then turn down heat and simmer for 5 minutes. The add zucchini noodles and cook for another 5 minutes, until chicken is fully cooked.
5. Squeeze in lemon juice. Garnish with fresh cilantro. And dig in!

Source:  Paleo Diet Recipes

Smoked Salmon Rolls with Cream Cheese & Arugula

Smoked Salmon Rolls with Cream Cheese & Arugula

You won’t miss the carbs in this delicious snack!
(serves 6 appetizers)
5 ounces low fat/fat free cream cheese (about 2/3 cup)
2 tablespoons minced fresh chives (optional)
1 teaspoon freshly squeezed lemon juice
Kosher salt and freshly ground black pepper
3/4 pound smoked salmon, cut into 24 thin slices, 2 to 3 inches on the short side (presliced salmon is fine)
48 small tender arugula leaves

Mix the cream cheese, 1 tablespoon of the chives, and the lemon juice. Season with salt and pepper.
Lay the salmon slices out on a cutting board so that they are all arranged with a short side facing you, with plenty of space above and below each slice. (If necessary, fill and roll the slices in batches).
Put a spoonful of the cream cheese mixture on the narrow end of 1 slice. Lay 2 arugula leaves, fanned slightly apart, across the cream cheese, so that the tips of the leaves will project several inches from one end of the roll, and roll up the salmon. Repeat the process with the remaining slices. Cover and refrigerate until serving.

Source: Viance Nutrition

Roasted vegetable and quinoa salad

Roasted vegetable and quinoa salad

Makes: 8
Preparation time: 20 minutes
Cooking time: 40 minutes
Oven temperature: 200°C
750ml cubed or sliced mixed vegetables for roasting (peppers, brinjals, patty pans, and so on)
olive oil
250g red quinoa
50ml basil or rocket pesto
15ml lemon juice
15ml red wine vinegar
small handful chopped almonds, toasted

1 Put the vegetables into a roasting tray and drizzle with olive oil. Toss to coat. Roast in a preheated oven for 20 minutes. Toss and then roast until tender. Remove from the oven and set aside to cool.
2 Heat a heavy-based saucepan and stir the quinoa over a medium heat in the dry pan until it starts to become fragrant.
3 Add 750ml water and bring to the boil. Simmer over a low heat for 15 to 20 minutes, until tender. Drain any excess water.
4 Mix the pesto, lemon juice and vinegar together. Stir into the quinoa. Season to taste and sprinkle with seeds and nuts. Serve with bread.

Source: Recipes2live4

Low Carb Chilled Lemon Cheesecake

Low Carb Chilled Lemon Cheesecake
Serves 10

1 oz (28 g) powdered gelatin
1 cup water (at room temperature)
1 lb (454 g) cream cheese (at room temperature)
8 sachets sugar substitute (or to taste)
lemon juice & zest (of 1 lemon, or to taste)
pinch of salt

For garnishing
some lemon slices & shredded lemon zest

Pour water into a saucepan, then sprinkle powdered gelatin over water and let it stands for 10 minutes.
Meanwhile, beat cream cheese and sugar substitute in a mixing bowl until fluffy.
Gently heat the soaked gelatin, stirring until dissolved.
Add gelatin to the cream cheese and beat until well blended.
Add in lemon juice and zest, pinch of salt and mix until well combined.
Pour the mixture into a 9″ round loose base cake tin (I wrap the bottom with aluminium foil in case of leak…..but it didn’t.)
Keep refrigerated for at least 8 hours or overnight.
When the cheesecake has set, remove it carefully from the cake tin. Garnish with lemon slices and shredded lemon zest…
Serve chilled.




500 – 600g Fish fillets, deboned, skin removed (can be frozen)
250ml Fresh cream
½ Lemon’s Juice
200ml Milk
1 packet White onion soup powder
To taste Aromat, freshly groumd black pepper, parsley, cheese, small margarine cubes

Preheat oven to 180ºC
To remove skin: Use fish while still frozen.
Hold under warm running tap water.
Remove skin easily.
Place fish (one layer) in a greased, shallow, ovenproof dish.
Mix cream, lemon juice, milk and soup powder together.
Pour half over the fish.
Add the rest of the fish.
Pour the rest of the cream mixture on top.
Add seasoning to taste.
Finish off with the grated cheese and margarine cubes.
Bake for 45 minutes

Source: Received via email from Annalie Botes


Crispy Cheddar Chicken

Crispy Cheddar Chicken

2 lbs chicken tenders or 4 large chicken breasts
2 sleeves Ritz crackers
1/4 teaspoons salt
1/8 teaspoon pepper
1/2 cup whole milk
3 cups cheddar cheese, grated
1 teaspoon dried parsley

1 10 ounce can cream of chicken soup
2 tablespoon sour cream
2 tablespoon butter

Crush crackers. If using chicken breasts and not tenders, cut each chicken breast into 3 large pieces. Pour the milk, cheese and cracker crumbs into 3 separate small pans. Toss the salt and pepper into the cracker crumbs and stir the mixture around to combine. Dip each piece of chicken into the milk and then the cheese. Press the cheese into the chicken with your fingers. Then press the cheesy coated chicken into the cracker crumbs and press it in.
Spray a 9×13 pan with cooking spray and lay the chicken inside the pan. Sprinkle the dried parsley over the chicken. Cover the pan with tin foil and bake at 400 degrees for 35 minutes. Remove the tin foil, bake for an additional 10-15 minutes, or until the edges of the chicken are golden brown and crispy.
In a medium sized sauce pan combine the cream of chicken soup, sour cream and butter with a whisk. Stir it over medium high heat until the sauce is nice and hot. Serve over the chicken.

Salad Skewers – Very quick and simple, just cut the ingredients for your usual salad into cubes, and slide onto wooden skewers. Dip into your dressing of choice. This is also a GREAT way to get kids to eat something healthier that they may not have been willing to try otherwise

Source: Bon Appetit met Marietjie