Tasty Chicken and Haloumi Fritters (Keto + Gluten Free)

High in protein and only 2.3g of carbs per serve!

Ingredients

  • 500g chicken mince
  • 200g halloumi
  • 1 medium egg
  • 200g grated zucchini
  • 30g almond flour
  • dash of salt
  • Optional: add a little grated lemon zest.

Directions

  1. Grate the zucchini. Press (or hand wring) to squeeze most of the water out.
  2. Grate or finely cut the haloumi.
  3. Combine all ingredients.
  4. Shape into about 20 meatballs.
  5. I like to cook in the airfryer @ 180’C / 356’F for 13-15 minutes but you could also oven bake.
  6. Serve with above ground green vegetables, such as a leafy salad.

NUTRITIONAL INFORMATION

Based on 4 servings per recipe; nutritional breakdown is approx:

Serving Size: 1 Serving

Average Quantity
per Serving
Energy1466.5kJ (350 kcal)
Protein41.2 g
Fat, total19.6 g
– saturated8.7 g
Carbohydrate2.3 g
Dietary Fibre1.3 g
Sodium257 mg

Sour Cream Scones / Quick Bread (Keto + Gluten Free)

What to call these? They have no sweetening, no flaky butter, and no cheesy flavour (as the mozzarella acts as a binder) so they’re a small quick bread which slices beautifully to top with salted butter, colby cheese, and Culley’s South Carolina Mustard. You can also quite happily top them with a few thinly sliced berries, or chia seed jam (depending on your dietary preferences). So it’s a bit like a UK scone, a bit like an English muffin, and a bit like a USA biscuit; and of course you don’t have to cook them in a muffin pan! For those on Keto – they are also only 4.1g carbs per serve 🙂

Ingredients

  • 100g almond flour
  • 50g coconut flour
  • 2 medium eggs
  • 1 tsp baking powder
  • 125g sour cream
  • 50g grated mozzarella
  • 1 tsp baking soda
  • 1 Tbsp apple cider vinegar
  • dash salt
  • Optional: 2 Tbsp – 1/4c water

Directions

  1. Pre-heat oven to 200’C / 390’F and grease muffin trays.
  2. Combine the almond flour, coconut flour, and baking powder in a bowl.
  3. Mix in the eggs, sour cream, and mozzarella.
  4. Add a little water to moisten (this will also impact how moist / dry these are once cooked and cooled).
  5. Allow to sit for 10 – 20 minutes so that the gluten free flours can absorb the moisture.
  6. Add baking soda and vinegar – enjoy the fizz!
  7. Quickly combine and spoon into muffin trays.
  8. Pop into pre-warmed oven. I like to do mine a bit like scones – intense heat at first for the initial rise and then drop the heat for the rest of the cooking; 200’C / 390’F for about 10 mins and then 170’C / 340’F for about 10-15 mins. Use a toothpick to test (it will come out clean once cooked).

Lovely warm. I’ve been pleased with how mine store in both fridge and freezer.

NUTRITIONAL INFORMATION

Based on 6 servings per recipe; nutritional breakdown is approx:

Serving Size: 1 Serving

Average Quantity
per Serving
Energy983.7 kJ (235 kcal)
Protein9.5 g
Fat, total18.5 g
– saturated6.6 g
Carbohydrate4.1 g
– sugars2.4 g
– starches1.4 g
Dietary Fibre4.8 g
Sodium414.4 mg
Calcium124.1 mg

Focaccia Bread (Keto + Gluten Free)

This is a versatile flatbread that I like both focaccia style (with cracked salt and fresh rosemary) and pizza style with a blend of cheeses on top.

Ingredients

  • 90g ground flaxseed / linseed
  • 30g finely ground almond flour
  • 2 tsp baking powder
  • 3 eggs
  • 50g coconut oil
  • 1/4 tsp salt
  • Flavours / toppings, i.e. olive oil, rosemary, cracked sea salt

Allergies: gluten free, dairy free, soy free. (can be made nut free by using only flaxseed).

Directions

  1. Prepare your coconut oil. It needs to be very soft / liquid BUT you don’t want it to be hot and cook the eggs. Depending on climate, either let it liquify on the bench or warm it in the microwave (then wait for it too cool).
  2. Ideally, beat and froth the eggs / coconut oil first but this will work if you simply combine everything and mix vigorously. You can also choose to fold additional ingredients into the base (i.e. rosemary, pizza thyme, sundried tomatoes, olives).
  3. Allow the mixture to rest. I like to put it in the fridge for 30 minutes but even 5-10 minutes on the bench will see the mixture thicken.
  4. Shape and bake (and decorate!). I like to cook mine in the air fryer (lined with baking paper). I split my dough and shape into two flat breads. If I’m making focaccia, I rub a little olive oil on the top, sprinkle cracked salt over it, and add fresh rosemary from the garden. I bake each one at 200’C (392’F) for 12-14 mins. Once cooked, I allow them to cool and then cut to serve. You could also make one large focaccia bread and bake in the oven.

NUTRITIONAL INFORMATION

Based on 4 servings per recipe; nutritional breakdown is approx:

Serving Size: 1 Serving

Average Quantity
per Serving
Energy1381.9 kJ (330 kcal)
Protein9.9 g
Fat, total29.5 g
– saturated12.5 g
Carbohydrate1.8 g
– sugars1.1 g
Dietary Fibre6.9 g

Cream cheese pancakes (keto + gluten free)

Makes 3 servings @ 4.7g carbs each; if cooking for the family simply scale up the recipe to suit. These are very popular with children and adults alike!

Ingredients

Directions

  1. Whizz the eggs, cream cheese, sugar free syrup, coconut flour, almond flour, and baking powder together until smooth.
  2. In a non-stick frying pan / skillet, melt a small amount of butter over a medium heat. Pour in some of the mixture and watch until it starts to bubble. Flip and cook on the other side (approx. 30 seconds).
  3. Transfer to a plate and repeat!

Tip: If you have the time, you can whizz the pancake ingredients (apart from the baking powder) and let the mixture sit in the fridge for 30-60 mins to thicken; then mix in the baking powder just before cooking.

NUTRITIONAL INFORMATION

Based on 3 servings per recipe; nutritional breakdown is approx:

Serving Size: 1 Serving

Average Quantity
per Serving
Energy1018.9 kJ (243 kcal)
Protein8.7 g
Fat, total20.4 g
– saturated10.3 g
Carbohydrate4.7 g
– sugars2.2 g
– lactose0 g
– galactose0 g
– starches1.1 g
Dietary Fibre2.3 g
Sodium360.3 mg
Calcium124.7 mg

Tip: The stated butter is included in the nutritional information; you can of course use more but I find small / medium pancakes cook and flip more easily (whereas excess butter will brown in the pan).

Tip: Although nutritional information is for 3 servings, the recipe makes either 3 medium pancakes or 6 small ones.

Easy Cheesy Taco Mince (Keto + Gluten Free!)

Served with konjac fettucine and broccoli; yum!

Makes two servings @ 10.2 carbs each; if cooking for the family simply scale up the recipe. For keto eaters, this is great served with konjac noodles and green above ground veggies; for gluten free families consider serving with brown basmati rice or wholegrain gf corn chips.

Note: Those on keto can reduce carbs further by making their own spice mix; calculations for this recipe are based on Farrahs Taco Spice Mix.

Ingredients

Directions

  1. Lightly brown mince in a frying pan/skillet.
  2. Add tomato paste, spices, salt, dried onion and cook for a few more minutes.
  3. Turn off heat (leave on hot element) and stir in cream cheese + colby cheese.
  4. If using konjac noodles: rinse them, stir in, and return pan to low heat for a few minutes until noodles are cooked.

NUTRITIONAL INFORMATION

Based on 2 servings per recipe; nutritional breakdown is approx:

Average Quantity
per Serving
Energy2337.2 kJ (558 kcal)
Protein41.8 g
Fat, total38.9 g
– saturated21.1 g
Carbohydrate10.2 g
– sugars5.4 g
Dietary Fibre1.8 g
Sodium822.2 mg
Calcium206 mg

Caesar Salad (Keto + Gluten Free)

A satisfying version of a classic treat that balances a range of healthy vegetables, tasty proteins, and filling fats with only 10g carbs per salad.

Ingredients

  • 100g fresh green beans
  • 1 cup chopped lettuce (romaine or cos)
  • 80g fresh tomato (sliced)
  • 30g colby / cheddar cheese (grated)
  • 100g bacon
  • 2 eggs
  • 1 tbsp Caesar dressing (store bought).

Note: Bacon seems to mean different things in different countries, in New Zealand bacon has a wide selection so feel free to use whatever you prefer.

Allergies: free from gluten and soy.

Directions

  1. Start a small pot of water boiling. Using a spoon, carefully slide in the eggs. Reduce heat to a simmer and set timer. The BBC have a helpful guide on timings; I tend to remove after 6 minutes. Tip: Keep in mind that the yolk will keep setting the hot shell until you peel it.
  2. Start the bacon cooking. If you’re using a frying pan / skillet and on keto than you may wish to use the bacon grease to saute the green beans. I prefer to cook bacon in the air fryer.
  3. Cook your green beans while the bacon is cooking; if you want to boil them (after removing the eggs) they will only take 2-3 mins.
  4. Layer your salad with lettuce, green beans, and tomato. Peel the hardboiled eggs and chop in half. Cut the cooked bacon into strips (or even better, use kitchen scissors and snip it directly onto the salad). Sprinkle over the grated cheese. Drizzle the dressing.

Nutritional Information

Nutrition InformationServing Size: 1 full recipe

Average Quantity
per Serving
Energy2367 kJ (565 calories)
Protein42.1 g
Fat, total38.3 g
– saturated13.9 g
Carbohydrate9.7 g
– sugars7.8 g
– starches1.2 g
Dietary Fibre5.2 g
Sodium1240.6 mg
Vitamin C22.6 mg
Vitamin A1864 µg
Calcium319.8 mg
Iron2.6 mg

Blueberry and Lemon muffins (Keto + Gluten Free!)

These Keto friendly muffins are gluten free, soft, naturally sweet, and contain only 3.3g net carbs per serving! They are lovely served warm from the oven (and can be frozen to use as needed).

Ingredients

Allergies: free from gluten and soy.

Note: These muffins are sugar free and naturally sweetened by the cream cheese and blueberries. If you prefer them sweeter you could add a little Maple Syrup (either natural, or an alternative like ‘Queen Maple Syrup Flavoured Sugar Free’ to maintain the low carbs).

Tip: For a finer consistency, consider ordering finely milled almond flour online.

Directions

  1. Line or grease a 6-serving muffin tin. Preheat the oven to 180’C / 350’F.
  2. Melt the butter (I use a large pyrex jug in microwave).
  3. Stir in the almond meal. Let it stand for 5-10 mins so that it thickens a little.
  4. Stir in the baking powder, eggs, and cream cheese.
  5. Gently fold in the fresh blueberries and lemon peel.
  6. Spoon into the muffin tin. Bake for 18-22 mins (or until a toothpick comes out clean).

Nutritional Information

Based on 6 servings per recipe; nutritional breakdown is approx:

Average Quantity
per Serving
Energy874.1 kJ / 209.9 kcal
Protein6.1 g
Fat, total18.8 g
– saturated6.5 g
Carbohydrate3.3 g
– sugars2.6 g
Dietary Fibre2.1 g
Sodium219.5 mg
Calcium54.9 mg

Madagascar chicken

While studying Madagascar, I was fascinated by their terraced rice fields (unusual for an African nation). The Malagasy people use rice as a part of all three meals and also draw on many cultural influences in their cooking.

One dish that particularly drew my attention was this idea for a simple marinade that would allow me to make good use of our bountiful lemon tree.

Ingredients

  • Fresh lemon zest
  • Ginger
  • Garlic
  • Salt
  • Coconut oil / Coconut cream
  • Chicken
  • Rice

Directions

Unlike most recipes, I’m keeping this simple since the focus is really on the combination of flavours used.

In a deep dish, place your chicken. You want something that will stay tender like chicken thighs or whole legs.

Onto the chicken, rub fresh lemon zest (the finely grated skin of the lemon), fresh grated ginger (or ground ginger), some crushed garlic, and coconut oil. Alternatively, use rice bran oil and add a little coconut cream to your finished dish.

Marinate the chicken overnight to absorb the flavours. Cook until tender using your choice of BBQ, skillet, or air fyer.

Serve with rice.

Consider adding a popular Malagasy side dish, such as Lasary Voatabia or Mofo Sakay.

Chocolate Peanut Butter Cookies

Chocolate Peanut Butter breakfast cookies


These are more of a crisp or crunchy cookie that can be eaten on the run or dipped in yoghurt as a breakfast cookie; or topped with a thin layer of Nutella for the lunchbox. They are comparatively low in sugar with good amounts of fat, fibre, and protein. For a soft and chewy version, try these vegan Peanut Butter Cookies.


I note that the peanut butter used contains only two ingredients: peanuts + salt. It’s also easy to make peanut butter at home as an alternative to commercial brands containing sugar, molasses, and hydrogenated oils.

Ingredients

  • 2c flour
  • 1/4 cup almond meal
  • 1/4 cup fine oats (i.e. Milk Oaties or Instant Porridge)
  • 1/2 cup crumbled Weetbix
  • 3 Tbsp Dutch Cocoa
  • 1/2 tsp salt
  • 1 tsp Baking Powder
  • 1 tsp Baking Soda
  • 1 Tbsp apple cider vinegar
  • 2 eggs
  • 1 tsp vanilla essence
  • 1/2 cup coconut oil
  • 3/4 cup brown sugar
  • 3/4 cup smooth peanut butter
  • 1/4 cup milk (or rice milk)

Allergies: soy free, dairy free*.

Directions

  1. Preheat oven to 180’C / 360’F.
  2. In a large mixing bowl, combine all ingredients. I prefer to add all the dry ingredients, and then in mix in the wet ingredients.
  3. Knead everything together. It will gradually turn to a soft cookie dough. 
  4. Roll the dough into small balls and lightly flatten (with a fork or fingers).
  5. Place cookies on a baking sheet / lightly oiled baking tray.
  6. Bake for 15-18 minutes or until cookies begin to brown.

Peanut Butter Cookies (Vegan)

Peanut Butter Cookies (Vegan)

Peanut Butter Cookies (Vegan). Free from dairy, egg, and soy.

These are a soft chewy peanut butter cookie with a hint of chocolate that went down very well with an audience of young taste testers. They are comparatively low in sugar with good amounts of fat, fibre, and protein. For a crunchier cookie try these Chocolate Peanut Butter breakfast cookies.

I note that the peanut butter used contains only two ingredients: peanuts + salt. It’s also easy to make peanut butter at home as an alternative to commercial brands containing sugar, molasses, and hydrogenated oils.

Ingredients

  • 2c flour
  • 1/4 cup almond meal
  • 1/4 cup fine oats (i.e. Milk Oaties or Instant Porridge)
  • 2 Tbsp Dutch Cocoa
  • 1/2 tsp salt
  • 1 tsp Baking Powder
  • 1 tsp Baking Soda
  • 1 Tbsp apple cider vinegar
  • 2 Tbsp Orgran egg replacer + 4 Tbsp water
    • OR: 2 flax eggs
    • OR: 2 eggs
  • 1 tsp vanilla essence
  • 1/2 cup coconut oil
  • 3/4 cup brown sugar
  • 3/4 cup smooth peanut butter
  • approx. 100g apple puree
    • TIP: baby food pouches or tins are an easy way of adding fruit puree to baking recipes.

Allergies: soy free, dairy free, egg free.

Directions

  1. Preheat oven to 180’C / 360’F.
  2. In a large mixing bowl, combine all ingredients. I prefer to add all the dry ingredients, and then in mix in the wet ingredients.
  3. Knead everything together. It will gradually turn to a soft cookie dough. 
  4. Roll the dough into small balls and lightly flatten (with a fork or fingers).
  5. Place cookies on a baking sheet / lightly oiled baking tray.
  6. Bake for 12-15 minutes or until cookies begin to brown.