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.

Summer Baking: Apple & Zucchini Muffins

Summer baking: Apple & Zucchini Muffins

Apple & Zucchini Muffins

Ingredients

  • 1 cup apple (peeled, grated)
  • 1 cup zucchini / courgette  (peeled, grated)
  • 1 tsp vanilla essence
  • 2 eggs
  • 1/2 cup coconut oil (soft) or 1/2 cup Nutellex
  • 1 Tbsp maple syrup.
  • 2 cups flour
  • 2 tsp baking powder
  • 1/2 cup brown sugar
  • 1/4 cup almond meal
  • 1/4 cup wheat germ

Allergies: soy free, dairy free, egg free*.

Note: Consider mixing this up by doing a 1/2 cup apple and 1/2 cup diced peaches.

Tip: Leaving the skin on the zucchini is fine but feel free to peel it if you don’t want any green specks in the muffins.

Directions

  1. Preheat oven to 180’C / 360’F.
  2. In a food processor, blend the apple, zucchini, vanilla, eggs, maple syrup and coconut oil until smooth. (If you prefer a rougher texture then mixing in a bowl is fine).
  3. Mix in the flour, baking powder, brown sugar, almond meal, and wheat germ.
  4. Spoon mixture into muffin tins.
  5. Bake for 25-30 mins (or until a toothpick comes out cleanly).

Apple Nut Muffins

Apple Nut Muffins

Apple Nut Muffins

These sweet treats are high in natural goodness and fruit fibres, do not contain refined sugar, and contain valuable trace minerals from the almond, brazil, and cashew nut butter.

There are a few different ways that you can make this recipe and I have endeavoured to include options without over-cluttering. Keep in mind when subbing ingredients whether it will impact the recipe overall; i.e. coconut oil or butter will solidify in cold temperatures and hold a gluten free version together better than rice bran oil; using almond meal rather than flour will give a substantially different texture.

Ingredients

  • 1 cup flour + 30g fine instant oats
  • 1 tsp baking powder
  • 1 tsp baking soda
  • 1/4 tsp salt
  • 1 1/2 ripe bananas (= 150g frozen sliced banana)
  • 2 apples peeled and quartered (= 350g intact apples)
  • 1/4 cup Almond Brazil Cashew nut butter (or almond butter).
  • 2 tsp Orgran egg replacer + 4 Tbsp water
    • OR: 2 flax eggs
    • OR: 2 eggs
  • 2 Tbsp coconut oil (melted)
    • OR: 2 Tbsp rice bran oil
    • OR: 2 Tbsp butter (soft)
  • 1/4 cup maple syrup
  • 1 Tbsp apple cider vinegar
  • Optional: 1 tsp cinnamon

Allergies: This recipe can be made gluten free, soy free, dairy free, egg free, peanut free. Contains tree nuts.

Directions

  1. Preheat the oven to 180’C / 350’F. Grease a muffin tray or cupcake liners.
  2. In a food processor, blend the banana and apple until smooth. (If you prefer a rougher texture, grate the apple instead and mix in at the end).
  3. Add the egg replacer (or eggs), coconut oil, ABC nut butter, and maple syrup. Pulse to combine.
  4. Add the flour, oats, baking powder, baking soda, salt, cinnamon (if using), and apple cider vinegar. Gently pulse to combine.
  5. Spoon your batter into the muffin trays and place in preheated oven.
  6. Cook for about 35 minutes. Check after 25 minutes (you may want to add tinfoil as a cover for the remainder).
  7. Take out of the oven and allow to cool for 10 minutes.

Easy Breakfast Muffins

Breakfast Brunch Muffin

Breakfast Brunch Muffin

I made mine in the Kmart Pie Maker but you could also make these in greased metal muffin tins and bake in the oven. Also, although these ones are ham and cheese based you can easily adapt them to use up last night’s leftovers – chicken & roast pumpkin, lamb & feta, etc.

Breakfast Brunch Muffin

Ingredients

  • BASE RECIPE:
  • 2 cups flour
  • 3 tsp baking powder
  • 1 Tbsp sugar
  • pinch salt
  • 1 Tbsp chia seeds (or ground linseed, or LSA)
  • 1/4c wheat germ (for protein and fibre)
  • 3 eggs (whisked)
  • 1 Tbsp apple cider vinegar or a squeeze of lemon (the acid helps activate the baking powder for the fast cook in the pie maker),
  • YUMMY EXTRAS:
  • 1 Tbsp chopped parsley from the garden
  • 1 finely chopped ripe tomato
  • 50g finely chopped ham
  • Large handful of grated cheese (about 1/2 cup)
  • Last of the frozen corn (about 1/4 cup)
  • 1/4 to 1/2 cup milk

Allergies: soy free, nut free.

TIP: Since cooked tomato is rather moist, I would use garden tomatoes for immediate eating and finely diced sundried tomatoes for school lunches.

Directions

  • In a mixing bowl: combine flour, baking powder, sugar, salt, chia seeds, wheat germ.
  • Make a well in the dry ingredients and add: eggs, parsley, tomato, ham, cheese, corn. Mix.
  • Slowly add a small amount of milk to make a smooth, thick batter. Add the apple cider vinegar or lemon juice last and give a final mix.
  • Bake in Kmart Pie Maker for 8 minutes. Makes 3 batches (12 muffins). Alternatively, bake in oven at 375’F / 180’C for about 20-25 mins (or until skewer comes out clean).

Are sunflower seeds good for me?

Sunflower-seeds-picture

What are the nutritional benefits of sunflower seeds?

Sunflowers make a beautiful addition to gardens in the summer and a great science project for kids but are their seeds also an overlooked source of essential nutrients?

What are the benefits of sunflower seeds?

Sunflower seeds are rich in Vitamin E, copper, B vitamins like thiamine, selenium, magnesium, fiber, folic acid, and more. They are a source of essential fatty acids; especially linoleic acid and oleic acid. Additionally, sunflower seeds are also an excellent source of  amino acids (especially tryptophan) which make up the building blocks of proteins, B Vitamins, phytosterols, and more. They are also a source of healthy polyunsaturated fats which your body needs.

What is the nutritional breakdown of sunflower seeds?

SunflowerSeeds-Nutrition

Can sunflower seeds help improve my health?

As well as helping maintain your body, sunflower seeds are are most highly correlated with boosting cardiovascular health thanks to their ability to reduce “bad” LDL cholesterol and to prevent hypertension.

Since they also contain minerals like magnesium and selenium, you may also find they help with ‘growing pains’, leg cramps, and tension headaches.

Vitamin E is a powerful antioxidant that helps to reduce inflammation throughout the body. This makes it popular for warding against everything from heart disease, to helping with IBS, or with chronic inflammation as the result of multiple allergies / intolerances.

What are easy ways to include sunflower seeds in my diet?

You could buy them coated in chocolate or dusted in flavourings (like sour cream and chives) but that’s off-setting their health benefits with other calories and additives! Here are some healthier (and still easy!) ways to eat sunflower seeds:

Easy Carrot Cake

Best Ever Carrot Cake

Chelsea Sugar’s Best Ever Carrot Cake

Carrot cake is a delicious winter cake. It’s a great way to use up those extra carrots (while they’re cheap and plentiful) and get some warmly sweet spiced cake into lunchboxes or afternoon tea. My inspiration for the recipe is this Best Ever Carrot Cake which I’ve amended to add in some different micro-nutrients; also, swapping from nuts to seeds makes it suitable for childcare and schools with no-nut policies.

Carrot cake with seeds and ancient grains

Delicious carrot cake with seeds and ancient grains.

Ingredients

  • 1 1/2 cup plain flour
  • 1 tsp baking powder
  • 1 tsp baking soda
  • 1 1/2 tsp ground cinnamon
  • 1/2 tsp ground ginger
  • pinch Allspice
  • 3/4 cup brown sugar or raw coconut sugar
  • 200g grated carrot
  • ½ cup sultanas or raisins
  • 2 tsp ground chia seeds
  • 3 – 4 Tbsp Hubbards Seeds and Ancient Grains Toppers
    • or, a mix (as desired) of coconut thread, linseed, pumpkin seeds, sunflower seeds, buckwheat, puffed quinoa.
  • 3 large eggs
  • 1 cup rice bran oil or canola oil
  • 1 tsp vanilla essence

Allergies: dairy free, soy free, nut free.

Directions

  1. Pre-heat oven to 180°C bake (160°C fan-forced). Grease a 23cm cake tin (6cm deep) and line with baking paper.
  2. Sift all of the dry ingredients into a mixing bowl.
  3. Add carrot, sultanas, ground chia seeds, and coconut + seed mix and stir until combined.
  4. In a separate bowl, whisk eggs, oil and vanilla.
  5. Make a well in the dry ingredients and pour liquid ingredients into the dry ingredients. Mix until just combined.
  6. Pour the cake mixture into the prepared tin and smooth the surface. Bake for 40-50 minutes or until cooked (when a skewer inserted into the centre of the cake comes out clean). Remove from oven, cool for 10 minutes then remove from the cake tin and peel away the paper.
  7. Optional: make cream cheese icing to decorate.

 

Cream Cheese Icing

  • 50g butter, softened
  • 125g cream cheese, chopped
  • 1½ cups Icing Sugar

Cream Cheese Icing
Beat butter and cream cheese together until combined. Stir in Chelsea Icing Sugar, then beat mixture on high speed until light and fluffy.