Stuffed cabbage

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INGREDIENTS

10 Cabbage leaves

250g mince meat

1/2 chopped onions.

1 Tbsp dried parsley

1 Tsp ground coriander

1 Tsp dried pepper

1/2 Tbsp grated ginger

salt and pepper

METHOD

Steam cabbage wraps for a few minutes not too soft.

Mix mincemeat and other ingredients.

Cut cabbage leaves into halves.

Fill mincemeat in to leaves and wrap,

Steam cabbage for 10 mins, put in a strainer to avoid the cabbage wraps from getting soggy.

fry lightly brown cabbage wraps

Raspberry Lemon Tart

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Ingredients

  • 1 Cup Almond flour
  • 1 Egg
  • ¼ Cup Erythritol
  • 1/4v Cup butter

Custard

  •  3 Eggs yolks
  •  1 Cup coconut cream or heavy whipping cream
  •  1 Teaspoon gelatine
  •  1 Lemon zest
  •  1 Teaspoon vanilla
  •  1 Tablespoon sweetener

METHOD

  1. Combine almond, egg, erythritol and butter. Press into a mini tart pan and bake for 12-15 mins at 180 degree Celsius.
  2. Remove and let it cool.
  3.  Heat cream on medium heat until it slowly starts to bubble.
  4.  Stir in egg yolks and whisk.
  5.  Add vanilla, lemon zest and gelatine remove from heat and keep stirring for 2 minutes.
  6.  Put on stove on low heat, leave to cool.
  7.  Add to tarts, leave to cool completely.
  8. Add berries (optional).

Keto Custard

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INGREDIENTS

3 Eggs yolks

1 Cup coconut cream or heavy whipping cream

1 Teaspoon psyllium husk

1 Teaspoon vanilla

METHOD

  • Heat cream on medium heat until it slowly starts to bubble.
  • Stir in egg yolks and whisk.
  • Add vanilla and psyllium husk remove from heat and keep stirring for 2 minutes.
  • Put on stove on low heat, Keep stirring as it thickens.

Serve immediately.

Devilled Eggs

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INGREDIENTS

  •  Eggs
  • 3 Tablespoon homemade mayo
  • 1 Tablespoon mustard (optional)
  • 1 Tablespoon dry pepper
  • 1 Tablespoon onion powder only
  • Salt to taste

METHOD

  • Boil eggs.
  • Peel eggs cut in half.
  • Remove egg yolks.
  • Mix mayo, pepper, mustard, onion powder and yolks together until completely smooth.
  • Add mix into egg whites.

Keto And Exercise

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Are you the kind of person going to the gym because you are trying to lose weight? Not because you enjoy it because you believe its the best way to burn the fat. Then you get home, refuel with carbs and go through the cycle everyday, realise you are not losing any weight and start wondering what went wrong?.

The best way to burn fat is by eating right. 80% – 90% results is by eating the right way not by exercise alone. When you eat low-carb, adequate protein and meals high in fat you burn fat 24/7 even while asleep!!

So is exercise important in this lifestyle? There are misconceptions about exercising in this lifestyle

It is a fact you will lose weight without exercise, exercising is also very important in the ketogenic lifestyle for optimal well being, improvement of insulin sensitivity in diabetics, toning and building up muscles not necessarily for weight loss.

As a beginner if you choose to exercise, enjoy it don’t let it be stressful kinds of exercise. Try to avoid cardio exercise, to prevent stress which raises cortisol levels, never force yourself to exercise.  

BEST TIME TO BEGIN EXERCISE

Once you begin the ketogenic lifestyle, the best time to start exercising for toning muscles is when you become fat-adapted, which could take 3 – 6 weeks after ketosis. Although, if you are having a hard time getting keto -adapted you can also start moderate leisure exercises like walking, swimming, cycling.

RECOMMENDED EXERCISES

There are different ways to exercise. Some individuals might need to increase carb intake if you have achieved your weight goal and choose to add more exercise in your routine………. it also depends on how you feel once you begin.

  • lifting weights to tone up like dumb bells/ kettle bells
  • jogging
  • slow walking
  • HIIT ( High intensity intermittent training ) this technique not only helps to burn fat after short bouts of intensive workouts without feeling hungry. You also keep burning calories 20 mins after work out.
  • weight training

Depending on the exercise that you choose to start up with the best time to exercise is from 3pm to 6pm then you can have a filling meal afterwards or in the morning before your first meal.

Bottom line is standard ketogenic lifestyle includes exercise. It is up to the individual, if you choose to stay sedentary at the early stages, or active.

Cauli/Cabbage Jambalaya

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 INGREDIENTS

  • • 1 Medium sized head of cauliflower or cabbage grated
    • Chopped Sausages cuts into chunks.
    • 75g Chopped Chicken
    • 75g Shrimps
    • ½ Yellow and green bell pepper chopped
    • ½ Medium sized onion chopped
    • 3 tomatoes chopped
    • 2 stalks celery chopped
    • 2 Cloves of garlic thinly sliced
    • Bay leaves
    • Black pepper
    • 1 ½ Tablespoon creole spice
    • 1 Cup chicken stock
    • ¼ Cup Tabasco sauce (optional)
    • Salt to taste
    • Ghee

   METHOD

1. Add ghee in a heated pot.
2. Fry onions for 1 minute on high heat.
3. Add celery, peppers, garlic fry for 5 min.
4. Add shrimps, chicken and sausages.
5. Add chopped tomatoes, chicken stock and bay leaves cook for 7 minutes.
6. Stir in Creole seasoning, tabasco sauce and black pepper cook until sauce thickens.
7. Stir in cauliflower, cover pot and cook for 3 minutes on low heat.
8. Add Prawns, close lid and cook for 5 minutes.

NUTRITION INFORMATION
Calories: 224 Fat: 14g Carbohydrates: 12g Protein: 14g

Lemon Butter Chicken

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INGREDIENTS

 

  • 4 – 8 Chicken thighs
  • 2 Tablespoon butter
  • 1  SmallWhite onion sliced
  • 2 Teaspoons coriander powder
  • 1 Teaspoon ginger powder
  • 2 Medium sized Lemon sliced
  • 2 Scotch bonnets
  • 2 Cups chicken stock
  • Handful parsley Chopped
  • Salt and pepper
  • Olives (optional)

 

 

METHOD

 

  1. In a heated pan, add butter and brown chicken, skin side down when brown remove from pan and set aside.
  2. Reduce heat, add onions and cook for 3 minutes.
  3. Add spices and cook for 2 minutes.
  4. Return chicken to pan and add stock, lemon, scotch bonnets and olives salt and pepper to taste. Simmer for 5 minutes.
  5. Cover pan with a lid and cook in oven for 30 minutes at 180 degrees Celsius.
  6. Garnish with parsley.
  7. Serves 3.

 

lemon butter chicken

 

 

 

 

Nkwobi

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RECIPE

INGREDIENTS

  • 200 ml Palm oil.
  • 1 Tablespoon bicarbonate soda.
  • Parboiled cow leg pieces.
  • 2 Scotch bonnets.
  • 2 Tablespoon ground Crayfish.
  • 1 Tablespoon Ehu seeds ( african nutmeg)
  • 2 Tablespoon water.
  • Fresh uziza leaves thinly sliced.
  • Sliced onions.
  • Sea salt

METHOD

  1. In a pot, add palm oil,  bicarbonate soda and and 1 tablespoon water and stir.
  2. Add another tablespoon of water and stir until it starts to thicken and turn yellow.
  3. Once it thickens  add crayfish, ehu seeds and ground scotch bonnets mix well,
  4. Add already boiled cow leg pieces and mix very well.
  5. Heat on a stove until its piping hot on medium heat, add salt to taste.
  6. Garnish with onions and uziza leaves.

 

Serves 2

Pavlova

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Try something different this holiday, tis the most wonderful time of the year , it has been a very long journey this year and we are grateful for life.

pavlova is a  popular dish and an important part of the national cuisine of both Australian and New zealand recipe mostly served during holidays named after the russian ballerina dancer Anna Pavlova,  for some weird reason i am thinking palava (nigerian slang when in a tight situation) not a problem though, this isn’t a palava pavlova it is easy to prepare.

This is a perfect treat to  share with family and friends and very simple to prepare.

 

If you have made meringue, this is the same with a crisp outer crust and a soft moist marshmallow like texture inside.  All you need is  egg whites, cream of tartar, vanilla, some sweetener (xylitol) and xanthan gum or psyllium husk to make the meringue, the original recipe uses cornflour.

 

Whisk all ingredients until it becomes stiff.

 


Use a spatula to make shape it, place on a parchment paper, drawing a circle on the parchment paper helps to get the right shape.


 

 

 

 

 

Leave pavlova in the oven until the oven cools completely to prevent deflation, whip some cream  use coconut cream if you are dairy sensitive, annd add some fruit, blueberries and blackberries are great if you choose to use the next day do not add cream on the pavlova until ready store in a cool dry place.

 

 


Perfect dessert to share.

 

 

INGREDIENTS

  • 6 Egg whites.
  • 1/4 Cup xylitol sweetener.
  • 1/2 Teaspoon Cream of tartar or apple cider vinegar or lemon juice.
  • 1 Tablespoon vanilla extract.
  • 1 Teaspoon xanthan Gum or Psyllium husk.
  • 1 Cup Whipping cream or coconut cream.
  • 1/2 Cup  sliced strawberries.
  • 1/2 Cup blueberries.

 

METHOD

  1.  Whisk  egg whites, cream of tartar and xanthan gum until they have soft peaks, gradually add sweetener and whisk until the egg white is stiff, add vanilla.
  2. Spread mixture on baking tray, shape as you like.
  3. Bake for 1 hour at 120 degree celsius, leave in the oven until oven cools completely.
  4. Using a whisk whip cream until it becomes stiff.
  5. Spread cream on pavlova.
  6. Add strawberries and blueberries decorate as you please.

 

Easy dessert  to share.

Zucchini Tuna Rolls

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  RECIPE

INGREDIENTS

  • 2 Medium Sized Zucchini Shredded.
  • 1  Red  Capsicum Pepper Chopped.
  • 1 Yellow Capsicum Pepper Chopped.
  • 6 Eggs.
  • 1  Tablespoon Xanthan Gum Or Psyllium Husk.
  • Sea Salt to taste.
  •  1 Tablespoon Black Pepper or dried chilli.
  • 1 Cup Mayonnaise.
  • 1 Can Tuna Drained.

 

METHOD 

  1. In a bowl, add Shredded Zucchini, eggs,xanthan gum and salt, mix well.
  2.  Stir in half of the chopped  Capsicum peppers and mix well.
  3. In a Heated Oven, pour mix in a tray with already oiled parchment paper.
  4.  Cook for 12 – 15 minutes or until the mix is solid at 180 degree celsius.
  5. Remove from oven and let it cool for a  5 minutes.
  6. In a separate bowl, mix tuna, remaining peppers and black pepper.
  7. Carefully place baked zucchini on a tea towel bottom side up,and remove parchment paper.
  8. Spread mayonnaise on  baked zucchini and add tuna mix and spread evenly.
  9. Carefully roll up mix with tea towel tightly.
  10. Leave in fridge for 1 hour.
  11. Slice into rolls.

Serves 5 – 10 persons.