All recipes aim to be low carbohydrate, wheat free, grain free, sugar free, but nutritionally rich.  Some recipes contain a variety of vegetables. Some recipes contain animal products such as meat, eggs and butter. Many recipes contain coconut oil or some form of saturated fat. For more information regarding saturated fat, grains or sugar, please refer to my posts titled; eating the healthy saturated fat, our love of grain, wheres the gain, and can sugar ruin your health.

2014-04-27-12-42-23_deco[1]Linseed and Egg Bread for Breakfast Toast

General Nutrient Facts: omega-3 fats, fiber, protein, folate, omega-6 fats, vitamin B-12, E and K, potassium, magnesium.

Step 1
2 Cups Flax Seed Meal
1 Tbsp Baking Powder (aluminium free)
1 Tsp Salt (Himalayan sea salt)
1 Tbsp Xylitol or Stevia Powder (natural sweeteners)
(Mix above ingredients in a bowl)

Step 2
5 Beaten Eggs (organic free range preferably)
1/2 Cup filtered water
1/3 Cup Olive or Coconut Oil (melted)
(Mix above liquid ingredients in a bowl)

Step 3
Combine and mix liquid ingredients with the dry ingredients well.  form into a bread mixture, put in oven tray and bake in oven for approximately 20-30 minutes between 160 – 180 Degrees Celsius.

This bread tastes great and can keep in the fridge for days, great for toast first thing in the morning with butter, or a nut spread.

Egg with BroccoliOmelet with Broccoli

General Nutrient Facts:  Saturated fats, omega-3 fats, omega-6 fats, vitamin K, D and E, A, C, calcium, phosphorous, potassium, protein.

Ingredients (per person)
1 Broccoli (shredded in food processor, or cut very finely)
2 Eggs (organic free range preferably)
30g Butter (can substitute this for Coconut Oil)
1 tsp Coconut Oil

1. Whisk eggs together and slow cook the omelet with 1 tsp Coconut Oil
2. Slow cook on very low heat the butter or coconut oil with the shredded broccoli

This dish is appetizing and gives lasting energy until lunch time.

Fermented GoodsHome made Fermented foods

Kambucha, Kefir and Seurkraut

General Nutrient Fact: Probiotics

Ingredients (Seurkraut) Easy Version
1 Cabbage (red or green)
2 Tbsp salt

Step 1
Shred or cut cabbage finely. Put into a bowl, cover with salt and using fingers massage until there is noticeable water leaking from the cabbage.

Step 2
Put the kneaded cabbage into a clean glass container.  Seal with a lid and leave at room temperature for approximately 4 days, depending on the temperature, fewer days if warm temperature outside.  Open the lid every day to release the gas that forms from the fermentation process.  After approximately 4 days put into the fridge and eat at least 1 Tbsp each day with meals to support healthy bowels.

Protein Coconut BarsProtein Coconut Bars (Snack)

General Nutrient Facts: saturated fat, monounsaturated fat, omega-6 fats, vitamin K and E. Full amino acid profile from protein powder.

Ingredients: 1 – 2 cups coconut oil, 1 Tbsp coconut butter, 4 x 5 g scoops of protein powder (pea, hemp and rice protein used in this recipe), 1/4 cup of filtered water.

Step 1:  Melt coconut oil and butter on very low heat in a cooking pot, take it off the heat and put the scoops of protein powder in and mix well with spatula.  Add 1/4 cup of water and mix until it looks like a fudge.

Step 2:  Smooth over a little oven tray to make it flat and biscuit sized.  Put into the fridge.  Let it set for approximately 1 hour or more.  Take it out and break them apart or cut them apart with a knife.  Enjoy between meals if feeling hungry.

Meal Replacement Shake DetoxMeal Replacement Shake

*I used this shake as part of the meal replacement shake for my 30 day cleanse challenge, morning and night.

General Nutrient Facts:  Saturated fats, Vitamins, Minerals, Amino Acids, Sulfur.

Ingredients: 25 g Protein Powder (I used Mirrabooka Natural Whey Protein), 200 ml organic coconut cream, 50 ml filtered water, 1 Tsp MSM (methylsulfonylmethane), 1/4 cup berries (blueberries, blackberries, mixed berries, any berries can be used), one small handful of greens such as wheatgrass, spinach, chard or kale, 5g (1 scoop) supergreens, 5g (1 scoop) cacao powder.

Steps: Put all into a blender and drink any time of the day!


Lunch or Dinner

Variety of Vegetable Mixed, lightly fried in Coconut Oil, drizzled over with Duck Fat.  Served with Avocado, Olives and Kim Chi.






20140804_124652[1]Lunch or Dinner

Fried Lamb in Coconut Oil with Lots of lettuce, Sauerkraut, Lots of Pesto (without cheese) but with Spinach, Basil, lemon juice, garlic.  Red colour is shredded beetroot with shredded brussel sprouts, lightly fried.


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