Broccoli and Cheese Savoury muffins

Ingredients:

120g broccoli floret pieces

120g heba pap

120ml milk

3 eggs

2 tsp baking powder

60g feta, crumbled

40g grated cheddar

1/2 tsp salt



Method:

Preheat oven to 180C

Prepare muffin tray and cases with 8 muffin cases.

In a bowl, mix together heba, salt, baking powder, eggs and milk.

Add cheese and broccoli pieces, mixing well.

Spoon mixture evenly between muffin cases.

Bake in oven for approximately 45mins or until skewer increased comes out clean.

Allow to cool completely before serving.

Enjoy!

Less than 2g net carbs each :)



Flourless Super Low Carb Pizza Crust

Ingredients:

600-650g turkey or chicken breasts, cooked

2 cups grated cheese (cheddar, mozzarella or gouda all fine)

2 eggs

Salt and pepper to taste

Method:

Chop meat into chunks, then add to food processor and process until crumbles.

Add eggs and cheese and pulse until all incorporated.

Split mixture into two then shape into desired shape.

Bake on baking paper lined baking sheet in 200C oven for approximately 20 minutes or until firm.

Remove the baking paper baking and turn crust over. 

Bake for a further 5 minutes.

Remove from oven, place tomato sauce of choice on top, then cheese and other desired toppings.

Place back under grill and remove once cheese is bubbling and melted.

Slice and enjoy!

Homemade Sugar Free Tomato Sauce

Ingredients:

6 tomatoes, chopped

2 cloves garlic, crushed

2 tbs oil of choice

Salt to taste

1/2 onion, finely chopped

2 tbs erythritol or xylitol

2 tbs vinegar

Method:

Place oil in pot, then add onion and garlic.

Fry for a minute, then add tomatoes and the rest of the ingredients except the vinegar.

Cook down on medium heat for approximately 20 minutes.

Add vinegar and cook for a further 5 minutes.

Allow to cool slightly then blend until smooth using liquidiser/blender or hand blender.

Bottle, allow to cool to room temperature, then refrigerate.

Will last in fridge for at least 2 weeks.



Tomato Breakfast Cups



Ingredients:

3 Large tomatoes

3 eggs

1 piece ham

1/4 red onion

40g grated cheddar

Salt and pepper to taste

Spring union for garnish (optional)

Method:

Prepare a muffin tray by greasing it.



Cut the top off the tomato, then, using a spoon, hull them. Remove the seeds and "meat" inside of the tomatoes out.

Place in greased muffin tray.



Add chopped ham equally.

Add onions and cheese



Break egg on top and add salt and pepper



Bake in 200C oven for approximately 20 minutes or until egg set.



Add chopped spring onion and enjoy!

Chicken Curry

Ingredients:

2 tbs coconut or olive oil

1 medium onion, chopped

500g chicken fillets or 800g chicken pieces (if using pieces, reduce oil to 1 tbs)

15 ml turmeric

15 ml ground cumin

10 ml ground coriander

10 ml fennel

15 ml red masala (available at spice shops and Food Lovers Market)

30 ml garlic and ginger paste

2 medium tomatoes, chopped roughly

1 cauliflower cut into florets

Spring onion for decoration

Salt to taste

1 tbs sweetener

Heba pap as needed for thickening

Method:

Heat oil in a pot, add onions and fry until browned.

Add chicken and stir well.

Add the spices, garlic and ginger paste, a pinch of salt and the chopped tomatoes.

Pour in 250 ml of water.

Cook, then stir for five minutes, and then cover the pot with a lid.

Add the cauliflower and more water if necessary (see consistency)

Cover and simmer on a low heat until the cauliflower is cooked to your liking.

Allow sauce to reduce to your liking, and if need be, add heba pap 1 tsp at a time.

Allow to thicken.

Just before serving add the spring onion to garnish.

Serve with coconut Roti's or cauli rice or banting pap