Wednesday, July 12, 2017


Marinara Sauce

1 diced onion
1 large clove garlic
2 tablespoons coconut oil and or butter
2 x 400 cans chopped tomatoes
1/2 teaspoon Tuscan spice
1 cup chopped parsley
170 gm tomato paste
pepper and salt
1/2 teaspoon Masterfoods chilli or
1 tsp sweet chilli sauce

Cook onion and garlic for a few minutes in butter
Add all other ingredients and simmer for 30 minutes
Taste test and adjust seasoning
Add a little water or not if it seems too dry.
Cook for another 20 minutes.

Suitable for freezing

I use this when in casseroles, braising steak, or any other dish I want to add a tasty tomato sauce to.

Friday, September 18, 2015


  • 2 tablespoons extra-virgin olive oil or coconut oil
  • 2 cloves garlic, minced
  • 1 yellow onion, chopped
  • 1 pound Brussels sprouts, halved
  • 4 ounces portabello mushrooms, sliced
  • 1 medium sweet potato, cut into ½" cubes
  • 1 teaspoon sea salt
  • 12 ounces precooked ham, cubed
  • 4 eggs (optional)
  • ¼ cup grated Parmesan cheese (optional)
  • Preheat the oven to 350ºF.
  1. In a large ovenproof skillet over medium-high heat, heat the oil. Cook the garlic and onion for 2 minutes, or until the onion is translucent. Add the Brussels sprouts, mushrooms, sweet potato, and salt and stir. Cook, covered, stirring occasionally, for 7 to 8 minutes, or until the Brussels sprouts and mushrooms soften. Stir in the ham.
  2. If desired, use a spoon to form 4 small evenly spaced depressions in the mixture. Crack an egg into each. Sprinkle the cheese over the top, if using.
  3. Transfer the skillet to the oven and bake for 10 minutes.

Thursday, February 26, 2015

Sunday, January 4, 2015



Spoonable Bulletproof
Mocha Cup
1 cup strong brewed coffee
2 tbsp grass-fed unsalted-butter
1 tbsp unsweetened cocoa powder
2 tbsp MCT oil
1-2 packets stevia or equivalent sweetener

It’s very simple, put all ingredients into a blender or process with a stick blender until all ingredients are well combined.
Pour into a mug or 2 smaller cups and refrigerate until set.
2 servings:  231 cal   <1 26="" carb="" fat="" g="" nbsp="" net="" span="">

This sets up really well. If you aren't looking for the intermittent fasting benefits, it would make a great pudding cup for brown baggers.

Tuesday, December 23, 2014

Sugar & Spice Nuts

Sugar & Spice Pecans

1/2 cup packed light brown sugar
1 TB pumpkin pie spice
1/2 tsp cayenne pepper
1/4 tsp cumin
1/4 tsp salt
1 egg white
3 cups unsalted pecan halves

oven 300
line baking sheet with parchment

mix brown sugar, pumpkin pie spice, cayenne pepper, cumin & salt

whisk egg WHITE & 1 TB water in medium bowl until frothy

add pecans, stir to coat evenly.  sprinkle on sugar mixture, toss nuts to coat

spread in even layer on parchment covered baking sheet

bake 30 min, stir once 

loosen nuts and cool  

store in airtight container at room temp for one week

Saturday, November 29, 2014

Homemade Lemonade

Homemade Lemonade 
6 washed Lemons
50gms Citric acid
750gm sugar 

3lts water 
Peel rind, no pith, of two lemons, add 2 cups of sugar in to food processor. Process until the sugar is yellow and oily. Tip this into a large saucepan adding the juice of the 6 lemons, minus any pips. Add remaining sugar, the citric acid and water. Over medium heat stir until the sugar has dis- solved. Cool, bottle, and store in the fridge. To drink use 1 part concen- trate to 4 parts water. 

It’s delicious, Enjoy. 

Monday, November 10, 2014


½ c. lightly toasted sunflower seeds
½ c. lightly toasted pumpkin seeds
2 T. chia seeds
1½ c. large flake coconut, 
2-3 cups. nut mixture, eg almond, walnut, pecan - coarsely cut
1½ tsp. cinnamon
¼ tsp. ground nutmeg
¼ tsp. ground cloves
1/8 tsp. sea salt 
Toss together 
optional .... lightly toast in oven with coconut oil.
Eat with diced apple and plain Greek yoghurt.