2 scoops – 27grams, Naturally Slim Protein Powder Vanilla Bean
15 g, Natural Greek Yoghurt
15 g, Unsalted butter
15 g, Natvia sweetener
8 walnut halves
Directions:
Preheat the oven to 180 °C
Take flour, spices and baking soda and mix them together
Grate the carrot and apple
Chop up the banana and the walnuts
Beat soft butter eggs and sweetener until doubled in volume
Combine all the ingredients together with the spatula until well mixed
Grease baking tin with butter or oil and fill it with the mixture
Bake for 35-40 minutes, let it cool completely
Frosting
Put soft butter, yoghurt, protein powder and sweetener into the bowl and beat it with the mixer until it is nice and smooth
Take walnuts put it onto the pan and toast it on the slow heat until golden
Transfer toasted nuts to the chopping board and chop it nice and fine
Distribute icing nice and even all over the cake, sprinkle walnuts on the top of the cake
Serve with tea or coffee on its own or with a dash of Greek yoghurt
Bon Appetit
Nutrition Facts
12 servings per container
Serving size1 piece
Amount per serving
Calories216
% Daily Value*
Total Fat 15g19%
Saturated Fat 9g45%
Trans Fat 0g
Cholesterol 27mg9%
Sodium 103mg5%
Total Carbohydrate 17g6%
Dietary Fiber 2g7%
Total Sugars 6g
Includes 0g Added Sugars0%
Protein 4g
Potassium 176mg4%
Vitamin A148%
Vitamin C4%
Calcium16%
Iron 4%
The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.
The Sugarfree Carrot Cake recipe is actually very easy to make as no major rules apply while preparing it to the baking!
This carrot cake is a bit different from the others not only because we are not using sugar in this recipe but also because we are replacing all the dry fruit – sultanas dates, figs and apricots with real fruit such as banana and apple. Please note, you could use other seasonal fruit which are mangos, apricots, peaches or even pears – no rules apply!
Use your creativity, to be honest with you this cake is going to taste very good with any fruit and it is still going to keep the title of being a carrot cake for as long as the ‘Carrot is in the cake!
This cake’s texture and the warmth of the flavours are so comforting that you cannot stop eating!
You can add some yoghurt on the side or whipped cream if you wish and have it with your favourite tea or coffee!
100 g, Natvia Strawberry Jam, or any sugar-free strawberry jam
Sweet shortcrust pastry directions:
Cut butter into small pieces and let it sit at room temperature for 30 minutes
Add hagride flour and baking powder into a mixing bowl, and drop into the glass bowl with the diced butter
Rub the butter into the flour with your fingertips until it resembles coarse breadcrumbs.
Add ice-cold water and Sweetener and salt to the mix and kneed
Put some wholemeal flour onto the benchtop and knead the dough until nice and smooth
Wrap it up into the glad wrap and put it into the fridge for 60 minutes or overnight
Take the pastry out of the fridge for 1 hour before baking if it was in the fridge overnight
Roll the pastry into the circle and put it into the flat pie tin evening nicely
Hit up the oven to 180° C on bake or 160°C on fan bake once the oven is ready put the tin into the oven
The pastry will be shrinking so we advise take it out as you see it shrinking and spread it into the tin’s shape and put it back in.
You will have to do it twice or three times, make sure you fix shape each time.
Bake it until slightly golden and cool it for 30- 40 minutes and cool it completely.
Cheesecake Directions:
Keep the Oven going at 160°C (140°C fan-forced).
Place cream cheese, Natvia sweetener and sour cream into the electric mixer bowl and beat it until smooth.
Add eggs one at a time until well-incorporated add and vanilla essence and mix well.
Pour mixture over the shortcrust pastry base and bake for 45 minutes.
Turn oven off and leave the cheesecake to cool in the oven.
Cut each strawberry into 4 quarters
Warm-up strawberry jam in the microwave so it is slightly runny
Decorate cheesecake with blueberries and strawberries and distribute strawberry jam with the spoon evenly throughout the cake upon the berries.
Serve with whipped cream or on its own
Enjoy your dessert
Bon Appetit
Nutrition Facts
12 servings per container
Serving size1 Serving
Amount per serving
Calories293
% Daily Value*
Total Fat 21g27%
Saturated Fat 15g75%
Trans Fat 0g
Cholesterol 90mg30%
Sodium 317mg14%
Total Carbohydrate 18g6%
Dietary Fiber 1g4%
Total Sugars 4g
Includes 0g Added Sugars0%
Protein 7g
Potassium 78mg2%
Vitamin A40%
Vitamin C0%
Calcium26%
Iron0%
The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.
For 1.5 cups of black and 1.5 brown rice you will need six and a half cups of water with a pinch of salt, and 1 tsp of olive oil
Put it on to cook using brown rice mode
Slice chicken nice and thin
Chop up garlic, ginger, and chilli
Cut onion into halves and slice
Slice the capsicums long side
Slice carrot long side and dice it into long stripes
Cut broccoli
Take the tails of snow peas removing the seam threads from the sides
Mix together soy sauce, tamarind paste, fish sauce, sesame oil, paprika, himalayan salt, natvia and 9 spice
Put olive oil in the pan, add chopped up spices and lime leaves and fry for 2 minutes constantly turning and add dry and wet spices mixture to it and mix well.
Follow with the chicken and fry until golden, then put it aside.
In the Separate pan fry onions, once half cooked add, carrots frying for one minute add capsicums, turn a couple of times and then add this mixture to the cooked chicken.
Hit up the pan with the olive oil then put broccoli and snow peas sprinkle it with a bit of salt and then fry it on the pan for 2 minutes, put it under the grill into the oven for 2 minutes then take it out and let it rest
On the meanwhile pour coconut cream into the little pot and bring it to the boil then add it to the pan with chicken and veggies and mix well then follow with the broccoli and snow peas and mix again.
Squeeze lime over the curry, then quarter the halves of the limes and put it in, take curry off the stove and let it rest for 15 minutes.
Remove lime leaves out of the curry as they are not edible.
Serve and enjoy your lunch.
Bon Appetit!
Nutrition Facts
6 servings per container
Serving size1
Amount per serving
Calories567
% Daily Value*
Total Fat 34g43%
Saturated Fat 22g111%
Trans Fat 0g
Cholesterol 85mg29%
Sodium 574mg25%
Total Carbohydrate 40g14%
Dietary Fiber 5g17%
Total Sugars 7g
Includes 0g Added Sugars0%
Protein 28g
Potassium 347mg8%
Vitamin A214%
VItamin C84%
Calcium17%
Iron7%
The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.
T hai Chicken Curry “Ko Samui” is a dish bursting with flavour and easy to put together with a nice balance of sweet and sour flavours which Thai food is known for.
Sprinkle nuts on top to add crunch, especially peanuts to add more Thai flare.
Best served fresh but could be kept airtight in the fridge for up to 1 week as leftovers
Hit up the olive oil in the pan add chopped spices, truffle paste, 9 spice, salt and fry for 2 minutes
Cool it for 2 minutes
Cube butter and spin it in the blender with truffled spices until smooth.
Store it in the jar in the fridge
Enjoy
Bon Appetit
Nutrition Facts
25 servings per container
Serving size1 Serving
Amount per serving
Calories65
% Daily Value*
Total Fat 7g9%
Saturated Fat 5g25%
Trans Fat 0g
Cholesterol 0mg0%
Sodium 1mg1%
Total Carbohydrate 0g0%
Dietary Fiber 0g0%
Total Sugars 0g
Includes 0g Added Sugars0%
Protein 1g
Potassium 8mg1%
The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.
This Garlic Truffled butter condiment recipe is an absolute must in your fridge. You can use it on sandwiches, pittas, plain bread, boiled potatoes, roasted veggies and also add it to your steak sauces!
It is very easy to make and lasts for ages. all you have to do is make it once in a while.
We use this butter in so many ways, last time I’ve checked we were making it way too often as we go through it pretty quickly.
The ingredients are simple and preparations take next to nothing 10 minutes and it is in your possession.
Chop up red onion, garlic chillies and coriander separately and put it aside in the side
Hit up the olive oil in the pan and put red onions into it, mix well and let it fry for 2 minutes.
Follow with chopped ginger and half of the amount of garlic and chillies, mix well let it caramelize till slightly golden.
Add beef mince into the mixture gradually bit by bit mixing in between so the mince is evenly distributed into the mix.
Once you see beef mince is half-cooked add mashed beans, paprika and Chipolte peppers Sauce, mix well and put it into the oven on grill setting set it to the highest temperature and leave it there for 10 minutes.
Guacamole
Cut each avocado in half and take the pip out
Skin it and cut each half into six parts put it into the big bowl
Chop up the tomatoes and jalapenos put it into the bowl
Hit up the olive oil in a non-stick pan put the leftovers of garlic and chillis into it, mix well and fry it for one and half minutes until nice and soft
Add precooked garlic and chillis into the bowl, season with Himalayan salt and 9 spice
Take a potato masher and mash content in the bowl until avocados are crushed into the semi mashed texture, you should be able to see small pieces of avocado through the mixture.
Take a serving spoon, mix guacamole well so it is all combined,
Take a cucumber and slice it, lay it out upon the flat dish, salt it.
Open 2 packets of corn chips and empty it into a serving bowl
Put mince sauce into the serving bowl, do the same with guacamole
Serve and enjoy your dinner
Bon Appetit
Nutrition Facts
6 servings per container
Serving size1
Amount per serving
Calories652
% Daily Value*
Total Fat 36g45%
Saturated Fat 5g25%
Trans Fat 0g
Cholesterol 52mg18%
Sodium 1002mg44%
Total Carbohydrate 58g20%
Dietary Fiber 14g47%
Total Sugars 7g
Includes 0g Added Sugars0%
Protein 30g
Potassium 1305mg29%
Vitamin A43%
Vitamin C 13%
Iron16%
The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.
Nacho “Delish Crunch” recipe is an incredibly easy dish to cook. The ingredients are pretty simple to find especially in Avocado season as good creamy guacamole is the key to this indulgence.
The soft, creamy rich taste of the guacamole combined with the Neapolitan like mince sauce emboldened by spices is divine!
What’s amazing about this meal is that you have so many nutritional benefits brought all together. Satisfying and flavorful, you wish you could eat it all day!
Take a flat serving dish and lay burrata evenly around the dish
Cut each tomato into 8 parts
Lay cut tomatoes between burrata’s pieces nice and even
Cut red onion into half first and then slice thinly into half circles
Sprinkle red onion over the salad
Detach basil leaves of the basil brunches
Follow with basil leaves sticking it into the spaces between burrata and tomatoes
Sprinkle some Himalayan salt and 9 spice
Drizzle over with chilli infused olive oil and balsamic vinegar.
Pasta & Scallop Sauce
Put Scallops on the sieve and let it drain while you are making other preparations
Chop up nice and fine: garlic, 2 chilies, ginger, one brunch of basil and turmeric, keep skin on ginger and turmeric, just wash it.
Take a bowl and mix chopped spices with 1 tbsp of olive oil half of tbsp of 9 Spice, 1 tsp of Himalayan salt and 1 tsp of Natvia
Add scallops to the mixture and massage it with the marinade, leave it aside
Put full pot of water on the stove in the 8L Pot, add olive oil, 1 tbsp of salt and 2 tsp of Natvia, cover pot with the lid and bring it to the boil.
Half white onions and then slice each half nice and thin
Half capsicums and then slice each half nice and thin
Chop up the chili
Heat the pan with olive oil, add onions 1 tsp of 9 spice and some Himalayan salt and fry it until nice and soft going slightly golden
Add capsicums to it and chili, mix well let it fry on the low heat
Once capsicums nice and soft put the pan aside
Put pasta into the boiling water and mix it well so spaghetti is well separated. Cook it until spaghetti is slightly soft it is called Al Dente. Or if you like it softer then Al Dente keep it cooking to your texture preference.
Once happy with the texture throw past onto the Sieve and let it drain
Put pasta back into the pot, drizzle some chili infused olive oil upon it and shake it well, leave it aside with the lid on to keep it hot while we cook the scallops.
Heat up wide shallow pan with a drizzle of olive oil.
Put marinated scallops on the pan on the high heat and fry it for two minutes
Once scallops released the juice, sieve them out with a skimmer spoon into a flat dish
Add coconut cream to the same pan with a scallop juice and spices and mix it well. Keep mixing it until slightly thickened.
Add scallops and fried onions with peppers back into the sauce and mix well turn it off. Put Scallop sauce into the serving bowl
Serve and enjoy your dinner
Bon Appetit
Nutrition Facts
6 servings per container
Serving size1
Amount per serving
Calories782
% Daily Value*
Total Fat 32g40%
Saturated Fat 14g70%
Trans Fat 0g
Cholesterol 1mg1%
Sodium 675mg30%
Total Carbohydrate 91g31%
Dietary Fiber 19g64%
Total Sugars 18g
Includes 0g Added Sugars0%
Protein 32g
Potassium 263mg6%
Vitamin A29%
Vitamin C95%
Calcium11%
Iron21%
The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.
This Wholemeal Scallop Pasta recipe is made from fresh, flavorful ingredients. The sauce is creamy, however light in consistency. The sauce combined with the juicy Scallops is not too heavy on the tummy and will leave you satisfied. It’s a good treat to have, and will leave you satisfied. This dish is filling yet, filled with so many nutrients. We usually eat pasta on our cheat days once a week. That way we can eat, and feel guilty-free about it!
The ingredients are pretty simple to find especially in spring or summer.
In the separate bowl beat 50 g of soft butter, 2 yolks, one third 35g of Natvia portion, cinnamon and ginger until nice and fluffy
In the non-stick pot mash banana and add the rest of butter to it and 35 g of Natvia, put it on the stove low hit to melt stirring so it doesn’t burn.
Once melted, Add oats to the mix and keep mixing it so it is slightly golden, take it of the stove let it cool for 5-10 minutes.
On the meantime, In the separate bowl beat whites with squeeze of fresh lemon, once you see whites are forming add 35 g of Natvia to it keep beating till whites are nice and high
Beat in Cooked dough and wholemeal flour to the butter/yolk mixture until well combined
Fold in whites with spatula into the mixture so it formed into nice and thick dough.
Leave the dough to rest for 15 minutes
Take the dough and with tablespoon depart it to 24 even pieces and let it rest for 5 minutes. Roll each piece into a ball, you will have 24 little balls in total.
Take a tray and align it with backing paper
Put first 12 balls on it and flatten each with your fingers, if it sticks a little, dip your hand into the flour slightly
Put it into the oven in about 10 minutes or when the edges start to get golden, turn each cookie and bake it on another side leaving it in the oven for another 5 minutes. Watch it so it does not burn. The times may vary as all ovens are different.
Take cookies out of the oven and place them on the rack to harden while cooling
Repeat steps with other 12 lot of cookies.
Bon Appetit
Nutrition Facts
24 servings per container
Serving size1
Amount per serving
Calories76
% Daily Value*
Total Fat 4g5%
Saturated Fat 2g10%
Trans Fat 0g
Cholesterol 0mg0%
Sodium 1mg1%
Total Carbohydrate 8g3%
Dietary Fiber 1g4%
Total Sugars 2g
Includes 0g Added Sugars0%
Protein 2g
Potassium 81mg2%
Vitamin A0%
Vitamin C2%
Calcium0%
Iron0%
The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.
This Sugar Free Wholegrain Digestive Cookies is an easy cookie recipe that can satisfy many. The crunchy crackled surface reminds you of the earth in the late summer, softly golden, crispy and chewy in all its Guilt free goodness! Feeling peckish? Or in need of an energy boost? No problem! Just grab one of these cookies to go!
Whats even better is that these delicious cookies are low in calories, you can eat as many as you want!
The ingredients are pretty simple to find in any supermarket all year round.
Take a flat serving dish and lay burrata evenly around the dish
Cut each tomato into 8 parts
Lay cut tomatoes between burrata’s pieces nice and even
Cut red onion into half first and then slice thinly into half circles
Sprinkle red onion over the salad
Detach basil leaves of the basil brunches
Follow with basil leaves sticking it into the spaces between burrata and tomatoes
Sprinkle some Himalayan salt and 9 spice
Drizzle over with chilli infused olive oil and balsamic vinegar
Serve and enjoy your lunch
Bon Appetit
Nutrition Facts
2 servings per container
Serving size1
Amount per serving
Calories483
% Daily Value*
Total Fat 28g35%
Saturated Fat 9g45%
Trans Fat 0g
Cholesterol 0mg0%
Sodium 1535mg67%
Total Carbohydrate 44g15%
Dietary Fiber 7g24%
Total Sugars 30g
Includes 0g Added Sugars0%
Protein 17g
Potassium 1248mg28%
Vitamin A94%
Vitamin C100%
Iron3%
Calcium23%
The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.
Burrata Salad “Toscana” is a very simple recipe, easy to make, It is absolutely delicious and will satisfy many!
It’s made out of simple ingredients which are available at any super market. This salad is not only tasty, but it is extremely nutritious, rich in calcium, omega 3s, and protein.
The fresh tomatoes and the soft burrata combined with the sweetness of the Balsamic vinegar and pungency of olive oil is a match made in heaven, just one bite of this goodness will take you to a momentous adventure at Tuscany!
• 8 large eggs • 1 tbsp of Olive oil • 1 tsp of Himalayan Salt • 3 tbsp of vinegar • 8 Egg rings (no worries if you don’t have any) • 8 slices of Smoked Salmon • 8 Wholemeal/wholegrain English Muffin Splits
Hollandaise Sauce:
• 3 egg yolks • 1 tbsp. of cold water • 1 tbsp of apple cider vinegar of lemon juice • 1 tsp of English Mustard • 65 g of butter • 1 tsp of truffle butter • 0.5 tsp of 9 Spice or pinch of black pepper
Roman Grilled Vegetables:
• 300 g of colourful cherry tomatoes • 2 red capsicums • 2 chillies (if you like spicy, if not leave it out) • 8 garlic cloves • 1 red onion medium size • 1 white onion medium size • 1 handful of Fresh Rocket • Drizzle of infused olive oil • 2 tsp 9 Spice • 1 tsp Himalayan Salt
Directions:
Poached Eggs:
Put on the deep pan with water on the stove
Add tsp of Himalayan salt, 3 tbsp of white vinegar and drizzle of olive oil and stir it
Turn the hit on so water keeps hitting. **Start preparing your grilled veggies
Make sure you reduce the hit as soon as you see the steam, do not allow it to boil, just keep it steady hot.
Break each egg and Put each egg into a small cup or rosette
If you have egg circles, tip each egg into each circle slowly, from a low hight
If you don’t have egg rings, take a soft spatula and mix the water in the pan so it forms a loop, with another hand sink an egg from the cup into the loop, with two spatulas form egg white into the circle.
Do the same thing with every egg until all in. Please note, the water has to be very hot but not simmering or boiling, or white with spread everywhere
Constantly touch your eggs with the finger, to make sure they still soft not too firm, or it won’t’ be semi runny inside.
As soon as eggs ready, take them out one by one into the flat platter covered with 5 sheets of paper towel.
Roman Grilled Vegetables:
Wash the vegetable, half all the cherry tomatoes,
Slice the capsicums lengthwise so it looks like 1 cm stripes
Cut your chillies into 4 quarters lengthwise
Half each garlic clove
Cut onions into the quarter, then half it horizontally
Add 9 spice and salt and drizzle with olive oil
Put it into the oven under the ‘grill mode’ at 220° C for the first 10minutes
**while veggies are in the oven, move onto hollandaise sauce
Take the pan out, mix it well add some more olive oil if needed, put it back into the oven for another 7-10 minutes, butch it.
Take the pan out one more time, if veggies look soft and covered in thick veggie juice and golden, add some rocket to it toss it in the pan, mix it with the tongs spreading the rocket amongst the veggies, leave it to rest.
Hollandaise Sauce:
While your water for Poached eggs is hitting up and vegetables are slowly grilling, start making the sauce
Boil 2 cups of water in the pot
Put butter and truffle butter into the small pot for melting
In the stainless steel bowl combine 3 egg yolks, 1 tsp of mustard, 1.5 tbsp of cold water, 1 pinch of salt, 1 pinch of 9 spice or black pepper, 1 tbsp of apple cider vinegar or lemon juice (after trying bote we did stick with apple cider vinegar )
Whisk it vigorously until swollen in size
Put the bowl over the boiling pot of water and keep whisking until thickened and warmer than warm but cooler than hot.
The trick is you do not keep the bowl on the boiling pot all the time, you are 1 minute on, one minute of and so on until thickened. The thickness should be like yoghurt.
Assemble
Toast the wholegrain English muffin splits or two small pieces of bread
On the plate lay down toasties following by poached eggs, salmon topping it off with hollandaise sauce. Complete it with a spoon of grilled veggies on the side or how you like it.
Serve and enjoy your meal
Bon Appetit
Nutrition Facts
4 servings per container
Serving size1 Serving
Amount per serving
Calories661
% Daily Value*
Total Fat 43g54%
Saturated Fat 14g70%
Trans Fat 0g
Cholesterol 141mg47%
Sodium 381mg17%
Total Carbohydrate 38g13%
Dietary Fiber 6g20%
Total Sugars 8g
Includes 0g Added Sugars0%
Protein 28g
Potassium 322mg8%
Vitamin A39%
Vitamin C71%
Calcium10%
Iron3%
The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.
This Roman Eggs Benedict is our favourite lunch recipe which we’ve been mastering to the perfection for quite a while now.
First, it was just a challenge of how.. to make this hollandaise sauce to come out right, then when we’ve got a hang of it and started improvising to make it with different flavours, In the end, we all agreed that the ‘truffle flavour is the one!
Nevertheless, what could be better than the Eggs benedict made in your own kitchen! I must admit that this hollandaise sauce is extremely delicious and quite easy to make, we are giving away some tricks on how to make it perfect every time!
This is our Weekend special lunch meal which we are always looking forward to, it’s our cheat meal to die for and that’s our way to finish the week!
Here we have combined our Eggs benedict with the grilled veggies with exotic flavours to give you a little bit of Roman experience. It definitely does go well with the creaminess of the eggs and hollandaise sauce, it brings some spicy tomato and sweet peppery flavours into this dish curling it with a little more sophistication.
Even though it seems like a tricky dish to cook it is actually not if you organise everything prior to it. You can also equip yourself with a partner in crime to make this dish faster while having some fun!
Whisk softened butter and Natvia’ Sweetener till fluffy
Add 1 egg at the time continuing whisking
Put milk into the cup, heat it up in the microwave for 50 sec watching the overflow it has to come to the slight boil.
Add soda to the cup mixing together let it foam. Add it into the mixture
Mash bananas with a potato masher until soft
Add bananas to the mix
Add baking powder and flour to the mix and whisk together slowly until JUST combined
Grease the baking tin and cover bottom of it with baking paper or cover the whole baking tin with baking paper to avoid the hassle.
Put mixture into the tin and bake for 40 minutes
Check the colour of the cake is golden, poke it through the middle with the toothpick, and if free of cramps, it’s ready to come out
Take the cake out, let it cool completely ( little tip, we do use baking paper covering the whole tin so we could remove the cake straight after baking out of the tin for the purpose of cooling it faster)
Frosting:
Combine all the ingredients for the frosting in the deep bowl
Whisk it until creamy and thick If still not thick enough, add some more protein powder
Toast the walnuts
Chop them finely with the knife
Serve and enjoy your cake with a cup of coffee or tea
Bon Appetit
Nutrition Facts
12 servings per container
Serving size1 Serving
Amount per serving
Calories261
% Daily Value*
Total Fat 15g19%
Saturated Fat 8g40%
Trans Fat 0g
Cholesterol 64mg22%
Sodium 98mg5%
Total Carbohydrate 25g9%
Dietary Fiber 2g7%
Total Sugars 8g
Includes 0g Added Sugars0%
Protein 7g
Potassium 276mg6%
Vitamin A103%
Vitamin C5%
Calcium29%
The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.
This SugarFree Banana cake is so easy to make, it simply bakes for 40 minutes so you can have it ready in one-hour hands down if you have it without frosting on the top.
This scrumptious cake is also guilt-free due to its nutritional properties, not only it is sugar-free it is also wholemeal which instantly means- powered with essential enzymes for the smooth digestion!
It takes slightly longer with the frosting because the cake needs to cool down. To be honest, for me personally, I solely love this cake plain without frosting and I would have it with some Greek yoghurt on the side.
However, when it comes to my family and friends, they definitely enjoy it more with frosting on the top as Frosting gives this cake a little more sophistication and crunch if you decorate it with some nuts. So, it is totally up to you how you prefer it, play it to the occasion and try both versions of it! Who knows you may whip some cream or make sugarfree ice cream, on this occasion, you don’t need any frosting and could have it plain.
Alternatively, as I’ve mentioned before you may have it with Frosting and serve it without any sides, do what you think may suite you and have fun with it!
3 chilli ( if you like spicy, if not, either add 1 small chilli for its properties or leave it completely out)
2 big white onions
3 tbsp Olive oil
2 tbsp of 9 spice
1.5 tbsp of Himalayan salt (adjust amount if you need it)
1 tube of sugarfree tomato paste
2 tbsp of paprika powder
800 gm of pure Turkey mince, or any mince if you prefer ( it will be more calories if you choose beef mince)
1 cup of water
1 tbsp of porcini powder
4 steams of fresh Basil
2 tsp of dried flakes of onion
2 tsp of dried flakes of garlic
White Sauce
2.5 cups of Milk
2.5 tbsp of whole meal flour
30 g of butter
2 tbsp of olive oil
1 tsp of truffle butter
130 gm of Gouda cheese or mozzarella cheese
0.5 tsp of Himalayan salt
Pinch of nutmeg or allspice powder
Pinch of 9 spice (see the recipe in condiments section)
Salad
1 pack of Mescalin lettuce or rocket lettuce
1 pear
1 Orange
Hand full of Almonds or Walnuts if you prefer
2 tbsp of Balsamic
Half of medium size of red onion
2 drizzles of Chilli Infused Olive oil
2 drizzles of Balsamic
1 Pinch of Himalayan salt
1 Pinch of 9 spice
3 steams of balsamic chopped
40 gm of Parmesan
Directions:
Red Sauce
Chop up Garlic and chillies
Chop up the capsicums
Half onions then slice each half -thinly
Quarter big cherry tomatoes and half smaller once
Turn on the grill oven to the full heat
Turn on the other oven to the bake mode to 180 C, note, if you only have one oven heat up that oven on the grill mode full heat, then switch it to the bake mode 200°C when you finish with preparation of Red Sauce.
Heat up the olive oil in the non-stick pan and put in the chopped chillies and garlic, add 1 tblsp of 9 spice and a bit bigger than half tbsp of Himalayan salt, stir it all together and let it obtain more golden colour ( please note, you salt it to your preference if you wish)
Add sliced onions, mix well and leave it on the slow heat
Meanwhile onions are cooking heat up a smaller pan with olive oil, once heated add tomatoes into the pan followed by 2 tsp of dried onions and garlic flakes, 1 tblsp of Himalayan salt and 1 tblsp of 9 spice, mix well and leave it on the medium heat occasionally stirring. When softened slightly and released the juice add chopped capsicums and tomato paste in and mix well and leave it on the stove until capsicums softened then put the pan into the oven under the grill for 5 minutes or until softened and released more juice.
Keep mixing Onions occasionally until it softened than gradually add mince constantly stirring. Check on your Tomato/Capsicum mixture and take it out of the oven.
Once mince half cooked pour in tomatoes and capsicums sauce and mix well.
Add porcini powder and paprika powder and 1 cup of water and mix thoroughly.
Bring it to the boil then put this pan into the oven under the grill for 3 minutes or until slightly thickened and grilled. Check on it constantly taking it out and stirring.
White Sauce
Grate the cheese and put it aside
Heat up the pot with some olive oil and 30 g of butter on medium heat
Stir wholemeal flour into it, Himalayan salt, pinch of nutmeg or allspice and 9 spice and keep stirring for 2 minutes or until slightly golden
Slowly little by little stir in some milk constantly whisking so it doesn’t lump up.
Once all the milk is in keep stirring it until mass is thickened, then slowly introduce grated cheese and mix it to combine it all properly until it’s smooth constantly stirring
Take it of the heat when the sauce simmers but just before it stars boiling
Put mixture a side
***Please refer to the ‘step by step’ photos available below the recipe to help you to achieve great outcome of each stage of your meal prep so you don’t have to guess.
Assembling the Lasagne
Take a non-stick roasting pan or dish for baking, I personally use the roasting pan as it cooks beautifully by allowing sauces penetrate through the past without drying the pasta sheets
Take two ladles and put one into the mince sauce and another one into the white sauce
Into the roasting pan first put 2 ladles of mince sauce then 1 a ladle of white sauce distributing it evenly over mince sauce
Take the spatula and spread it lightly to even it up then place two sheet of lasagne upon the sauce side by side so the sheets touch and press it down gently (Please see the photos)
Take one ladle of mince sauce put it over one sheet and then fill the ladle again and place over second sheet of lasagne. Likewise, take one ladle of white sauce and empty one half upon one sheet then other half over the second sheet of lasagne
Repeat step 5 four more times until all 8 sheets are used
When you come to the last layer of Lasagne, cover generously evenly distributing the rest of mince sauce the follow with the rest of white sauce, even if it looks too much to put on, believe me, just plop it on to the last drop.
Put roasting dish into the oven, set the timer to 35 -40 minutes, depending on the oven, please refer to the photo.
Take it out of the oven, cover with the foil or the roasting pan’s lid and let it rest for 15 minutes.
Salad
Take lettuce and place them into the wide but shallow salad dish
Cut pear in half then quarters then remove the core
Slice the pear length wise and arrange it starting around the edge then arrange it through the middle placing slices circle wise
Peel the orange, cut it in half then slice it aligned to the core lines, then arrange every slice of orange between every slice of pear
Cut red onion in half slice one half very thinly, separate the layers the sprinkle it evenly upon whole entire salad
Take a carrot peeler and shave Parmigiana all over the salad evenly distributing as you go.
Chop the almonds or walnuts and sprinkle it all over the top of the salad
Follow with chopped up basil
Sprinkle some Himalayan salt and pinch of 9 spice
Generously drizzle with Chilli infused olive oil and Balsamic vinegar
Serve and enjoy your dinner
Bon Appetit
Nutrition Facts
8 servings per container
Serving size1 Serving
Amount per serving
Calories553
% Daily Value*
Total Fat 25g32%
Saturated Fat 7g35%
Trans Fat 0g
Cholesterol 28mg10%
Sodium 774mg34%
Total Carbohydrate 43g15%
Dietary Fiber 7g24%
Total Sugars 10g
Includes 0g Added Sugars0%
Protein 39g
Potassium 405mg9%
Vitamin A65%
Vitamin C20%
Calcium28%
Iron3%
The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.
Wholemeal Lasagna “Venetian Night” This Lasagna recipe is simply brilliant due to its nutritional properties, it is full of good vitamins, minerals and healthy lipids and proteins which are especially important for our brainpower and central nervous system.
It’s made out of wholesome and wholemeal ingredients powered by essential enzymes for healthy digestion which gives it so many pros that you don’t have to worry about calories or the amount of fat. and just enjoy it!
Even though this recipe takes time to make it is actually reasonably easy, just follow the steps and step-by-step photos and you will be away and done with it before you know it.
This hearty meal will take your mind to Venice with the first bite of it, the flavours, the textures the smell of fresh basil and Parmesan and crispy juice refreshing salad… Mmmmm..nothing can bit that!
As a bonus to all the cooking efforts, this recipe feeds 8 or so, if you have a family of 4 or less you can always freeze it dividing the rest to the 1 serving portions, or have leftovers for lunch the next day.
1 tsp of peppercorn mix (green, pink, white, black)
2 tsp Chilli flakes
1 tsp of Fenugreek seeds
1 tsp of yellow mustard seed
1 tsp of black mustard seed
1 tsp of coriander seed
1 brunch of rosemary, or few brunches of any other herbs (oregano, parsley, mint, thyme, sage, basil, tarragon) you pick to your preference.
Directions:
Take olive oil, all the listed spices and herbs
Fill the empty glass bottle with the dry spices first
Follow with fresh cayenne chilli, garlic, ginger, turmeric and lime or lemon.
Insert herb brunches
Fill bottle with olive oil to the top
Cover bottle with the cork and shake it
Store in the dark place for a week allowing the oil infusion process
Replace cork with the olive oil nozzle and use it on your salads, cook with it or serve it with nicely toasted sour dough and pickled olives.
Bon Appetit
Nutrition Facts
33 servings per container
Serving size1 tbsp
Amount per serving
Calories130
% Daily Value*
Total Fat 15g19%
Saturated Fat 2.1g11%
Trans Fat 0g
Cholesterol 0mg0%
Sodium 28mg2%
Total Carbohydrate 1g1%
Dietary Fiber 0g0%
Total Sugars 0.1g
Includes 0g Added Sugars0%
Protein 0.3g
Potassium 29mg1%
Choline<1%
Niacin1%
Vitamin A6%
Vitamin B62%
Vitamin E11%
Calcium1%
Iron2%
Valine1%
Tryptophan1%
Vitamin K9%
Oleic acid11%
The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.
Nine spice Infused Olive oil is an essential part of cooking and it’s a must at everybody’s pantry due to its countless health benefits!
We have decided to share it with you for the simple reason, Olive Oil carrying a wide array of Anti-Inflammatory Substances which reduce inflammation, oxidation, while improving cardiovascular health and balancing blood pressure.
Originally Extra Virgin Olive oil is a super food however, because we came up with the perfect health-tonic infusion for it, this made it into an extraordinary Super food which is also incredibly tasty!
When we make our Oil infusions, we do more than 5 bottles at the time, so we go crazy creative putting different herbs into each bottle. And just like that, couple of weeks later we have this beautiful infused Extra virgin olive oil with absolutely divine flavour and aroma, which can be used for cooking meals, on any salads, marinades ,with your favourite toasted sourdough and olives and even popcorn for the savoury lovers!
Beat the egg with sweetener together so it is all combined and fluffy
Combine all the dry ingredients: flour, cinnamon, all spice, salt and sultanas
Pour Milk and butter into the bread maker pan, follow with the dry ingredients mixture
Add dry yeast on the top of the dry ingredients
Close the bread maker lid and set it on the mode of ‘Dough Making’ it should show 1 hour and 30 minutes as a time for making it. Please note, all the bread makers are different and the time may vary, nevertheless take whatever is given and press start
In 15 minutes check the dough in the bread maker, make sure it doesn’t look sticky and wet if it does sprinkle some flour on the top while it’s knitting.
In about 15 minutes open the lid of the Bread maker and with the spatula shape the dough tightly into a rounder shape
Turn on the oven on bake 180°C
Once Bread maker biped. take the ready-made dough out of the pan and put it into the big dish and cover it with the tea towel, put it into the warm place for 20 minutes. I usually put it outside when it is sunny, or on the stove, while your oven is hot the stove will remain warm.
You will notice after 20 minutes that the dough has risen half size bigger. Lift the towel and take the dough out, cut off one-third of it, put it aside and knit the rest of the dough 4 times shaping it into the ball, return it to the dish covering it with the tea towel again.
Take the piece of the dough you just parted of and roll it into sausage, cut it into the 3 cm bits. Roll each bit between your palms into the little rolls.
Line the baking tray with the baking paper, put rolls onto the tray and leave it in the warm place to double in size.
Once all your rolls are doubled in size, cover it with mixed yolk and yoghourt for a nice finish.
start baking for about 20 minutes or until golden. Make sure your Oven is set on 180°C
While buns are in the oven prepare the frosting for the crosses, please see below how.
Once each lot is ready, take them out and cover them with the crosses drawing upon each bun.
and it is totally up to you, but we do cover them with a bit of soft butter brushing its tops, it gives some softness and creamy flavour to the buns. Cover it with a tea towel to keep it soft.
Frosting For Crosses :
Take all the ingredients, put it into the bowl and beat it until smooth.
Take a thin brush and brush it upon the bans forming crosses. Just make sure you cooled them because the frosting with not go upon hot buns, they have to be warm, not hot.
Enjoy your Guilt-free Hot Cross buns with some butter and hot cup of tea or coffee!
Bon Appetit
Nutrition Facts
1 bun servings per container
Serving size14
Amount per serving
Calories297
% Daily Value*
Total Fat 4g5%
Saturated Fat 2g10%
Trans Fat 0g
Cholesterol 10mg4%
Sodium 50mg3%
Total Carbohydrate 25g9%
Dietary Fiber 1g4%
Total Sugars 6g
Includes 0g Added Sugars0%
Protein 4g
Potassium 29mg1%
The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.
It is always quite special to have fresh homemade Hot cross buns on Easter Holiday!
To keep the traditions going we do make an effort to get the whole family around and make those delicious treats while gathering. We have decided to share guilt-free Hot Cross buns recipe with you, so you could try to make something sweet and actually healthy.
Sugarfree Hot Cross Buns recipe is reasonably easy to make and can be pleasing to many! Even though it takes more than 2 hours to get them ready, I can assure you, the time flies fast when you are having fun cooking with your family around!
These fluffy, delicious hot cross buns are much more scrumptious than your standard ones- What’s amazing about this sugar-free recipe is that you can stuff your face and still remain healthy!
Take one pita pocket and put it inside the grill for 30 seconds
Take it out and with food scissors or a very sharp small knife cut it along the edge to open up the pita pocket making a quarter length incision
Slice up the onions, tomatoes and cheese, chop up rocket salad and mix it all together
Slice cooked chicken
Take some light mayo and spread it upon both walls of pita inside
Line up bottom wall of the Pita pocket with cheese slices, follow it with some chicken and veggies mix you have just prepared and season it with 9 spice sprinkle.
Press pocket closed and place it into the hot grill press
Press it for about 2-3 minutes or until you see the cheese melting, turn pita clockwise press it for another 30 seconds, then take it out
Cut pita pocket into two halves
Serve with your favourite beverage.
Bon Appetit
Nutrition Facts
1 servings per container
Serving size1 Serving
Amount per serving
Calories484
% Daily Value*
Total Fat 19g24%
Saturated Fat 7g35%
Trans Fat 0g
Cholesterol 21mg8%
Sodium 807mg36%
Total Carbohydrate 40g14%
Dietary Fiber 1g4%
Total Sugars 3g
Includes 0g Added Sugars0%
Protein 39g
Potassium 172mg4%
The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.
This lunch is so easy to make, all you need is precooked chicken, few cherry tomatoes, some gouda slices, red onion and hand full of fresh rocket. If you don’t have grill press available, you can always tuck it into the hot oven on ‘grill function for a few minutes and you are done!
Simple ingredients, small to none of the effort in cooking and your lunch is served in no time!
If you are planning lunch for two, just double the ingredients and you are away!
Heat up a small pan with a drizzle of chilli-infused olive oil
Slice the onion and put it into the pan, turning occasionally until slightly golden.
Add watercress, salt and 9 spice, mixing it thoroughly until combined. Take it of the stove let it rest
In the separate olive oil greased pan Fry Halloumi and 2 eggs, please make sure you cook it on the medium to slow heat, as halloumi tend to burn quickly.
Flip the eggs, then flip the halloumi
Touch the eggs yolks, if you like it soft and runny remove them from the pan, if you like it firmer, keep it on for a bit.
As soon as halloumi is golden and swollen in size, remove them from the pan, cut each slice diagonally.
Toast the English muffin splits, cover it with the butter.
Assemble the Slopes: Put each egg upon each split, follow with caramelised onions and watercress, top it off with slices of halloumi. Please refer to the step by step photos.
Enjoy your meal
Bon Appetit
Nutrition Facts
1 servings per container
Serving size1 Serving
Amount per serving
Calories524
% Daily Value*
Total Fat 35g44%
Saturated Fat 13g65%
Trans Fat 0g
Cholesterol 338mg113%
Sodium 518mg23%
Total Carbohydrate 29g10%
Dietary Fiber 4g14%
Total Sugars 4g
Includes 0g Added Sugars0%
Protein 21g
Potassium 123mg3%
Vitamin A176%
Vitamin C5%
Calcium52%
Iron3%
The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.
This breakfast or lunch scrummy recipe is very easy to cook and not only it is made out of very simple ingredients it’s also under 20 minutes job done!
It will keep you fuller for longer, and even though it seems like a calorie expensive meal it is actually not if you have something smaller for lunch. So as long as your daily calories intake is intact you are totally fine with this breakfast!
For the individuals on intermittent fasting, it is no brainer a guilt-free fuel intake!
An Idea of writing a little poem for the hand-washing rushed into my head when the whole country was in the thick of the Corona Virus Dilemma. You know how our minds trying to recreate a perception filter of the problematic situation we are in into something creative and fun that help us to get through the difficult times. That’s actually our mind’s Genius that encourages us to see things in the light of solution rather than the light of problem dwelling, just like per “Half cup full” versus “half cup empty” theory. And Just like per a name of a song of Robert Parker “A Little Bit Of Something Is Better Than A Whole Lot Of Nothing” my “Hand-washing Ritual” was born.
Soap bar in your hands and water’s turned on Rolling that bar until seeing it foam Lather it fast forming a candy floss cloud Saying your full name twice out loud Rinse your hands well so they’re squeaky and clean Paper towel dry them and your hands are pristine Frequently practice hand wash ritual routine Keeping at bay micro-bugs and covid-19
