Mini cake pops


  • 120 Grams Almond meal
  • 2 Tablespoon Coconut flour
  • 1 Tablespoon of Vanilla pod
  • 1 Tablespoon Xanthan gum
  • 1 Teaspoon Baking powder
  • 1/4 Sweetener ( swerve )
  • 4 Medium sized eggs at room temperature.


  1.  In a bowl, add all ingredients except eggs mix thoroughly.
  2. Add eggs, whisk until its airy and light.
  3. Put in moulds/ cups makes 20
  4. Bake in a preheated oven, for 20 minutes or until its golden brown.
  5. Let it cool for 10 minutes before removing it from silicone moulds.

Chocolate Coating (optional )

  • 3 Tablespoon cocoa powder
  • 1 cup of water
  • Xanthan gum (optional )
  •  1 Tablespoon Sweetener (optional )

In a sauce pan, add all ingredients, bring to boil for 1 minute, then simmer until it thickens.
Use as desired.


Carb – 0.68g

Protein – 3.05g

Fat – 3.93g

Calories – 50 Kcal


Cauliflower Bread




  • 200g Cauliflower florets
  • 1/4 Cup Almond meal
  • 2 Eggs
  • 1 Tablespoon psyllium husk
  • 1 Teaspoon Onion powder


  1. Blend Cauliflower florets
  2. In a bowl, add all ingredients together and mix well.
  3. Mould paste into 4 round shapes.
  4. Bake for 40 to 50 minutes until golden brown.

Add more almond meal if the mix is runny.


Carbs – 3.09g

Protein –  5.5g

Fat –  2.2g

Calories – 116 k cal


Spicy Shrimp Curry Stuffed Cucumbers


  • 100 Grams Shrimps
  • 1/2 cup coconut cream
  • 1/2 Bell pepper
  • 1 Tablespoon red onion
  • 1 Tablespoon chili pepper
  • 1 Tablespoon Curry powder
  • Coconut oil
  • 1 Large Cucumber
  • Salt to taste
  1. Peel skin off cucumber, cut into six pieces, use a spoon to scrape out seeds set aside.
  2. In a heated deep pan, add Coconut oil.
  3. Add Onions, fry for 1 minute and Shrimps cook for 3 minutes.
  4. Add curry, stir in Coconut cream mix well.
  5. Add bell peppers, cook for 7 minutes.
  6. Add salt and stir.
  7. Stuff shrimp curry in cucumbers.

You can also have shrimp curry with cauliflower  rice.



Carbs – 3.41g

Protein – 1.1g

Fat – 14.3g

Calories – 147 kcal


Keto cookies



  • 15o Grams Almond meal/flour
  • 1 Egg
  • 1 Tablespoon Sweetener
  • 1/2 Teaspoon salt
  • Parchment paper
  1. Add almond meal, sweetener, sugar and salt in a bowl.
  2. Mix all ingredients together and make a dough let it rest for 7 minutes.
  3. Place dough on parchment paper, place another parchment paper on dough and roll flat to about 1/2 cm.
  4. Using a biscuit cutter cut into your desired shape makes 24 cookies.
  5. Bake on parchment paper for 12 to 15 minutes in a preheated oven at 180 Celsius.
  6. Store in ziplock bag or an airtight container.


Strawberry Jam Filling (Click link)

Frosting (optional)

  1. Whisk cream cheese, whipping cream and vanilla until  it thickens.
  2. Decorate as you like.
  3. Store  left over cream cheese frosting in the freezer.

NUTRITIONAL VALUE (per cookie without filling)

Carb – 1g

Protein – 1.7g

Fat – 3.3g

Calories – 45 kcal

keto Savory Masa



  • 250 Grams Cauliflower rice
  • 3 Eggs
  • 1 Tablespoon xanthan gum
  • 1/3 Teaspoon Baking soda
  • Ghee
  • 1 Cup of water
  • salt to taste


  1. Blend cauliflower rice and cup of water until very smooth.
  2. Squeeze out all the water  from the blended cauliflower by using a clean cloth.
  3. Add eggs, xanthan gum, salt and baking soda.
  4. Mix together properly.
  5. In a heated frying pan,  add ghee and fry mix.
  6. Makes 8 pieces of masa.

You can substitute xanthan gum with psyllium husk or ground flaxseed
also try using cabbage.



Carbs = 1.7g

Protein = o.2g

Fat = 6.2g

Keto Buns


  • 150 Grams Almond meal
  • 60 Grams Coconut flour
  • 75 Grams Flax Meal
  • 40 Grams Psyllium husks powder
  • 2 Teaspoon Cream of tartar
  • 1 Teaspoon Baking soda
  • 2 Teaspoon Onion powder
  • 1 Teaspoon Sea Salt
  • Sesame seeds
  • 6 Egg whites
  • 2 Eggs
  • 480 ml Boiling water


  1. Mix all dry ingredient together,leaving out the sesame seeds.
  2. Add egg whites, eggs and boiling water. whisk until it becomes thick and properly combined.
  3. Use a spoon to make round shapes on a parchment paper,space out to enable buns rise.
  4. Makes 12 buns
  5. Add sesame seeds.
  6. Bake for 45 -55mins at 175 C.


Original recipe from by martina , check the website for ways to subtitue ingredients,
and for other delicious recipes.



Carbs – 2.2g

Protein – 8g

Fat – 12g

Calories – 149 kcal



Green Bean Fritters (akara)


  • 100 Grams of Green  beans
  • 1/2 Cup of almond flour
  • 1 Tablespoon psyllium husk
  • 2 Tablespoons palm oil
  • crayfish (grinded)
  •  1 tablespoon pepper
  • Salt to taste
  1. Boil beans for 15 mins until soft.
  2. Strain and blend with very little water until it is a smooth thick paste.
  3. Mix almond flour and psyllium husk.
  4. Add pepper, palm oil and salt.
  5. Mould to round shapes it should make eight little balls.
  6. Deep fry until its Golden brown.


Carbs – 1.3g.

Protein – 1.1g

Fat -4.2g.

calories – 48 kcal.

Enjoy with flaxseed meal.

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You can substitute psyllium husks with an egg but add more almond flour to have the thick paste and also it will vary in nutritional value.

Steak and Kidney sauce



  • 250 Grams kidney
  • 150 Gram beef
  • 100 Gram chopped mushrooms
  • 2 Tablespoon chopped onions
  • 2 Cloves of Garlic
  • 1 Cup beef stock ( home made)
  • 1 Teaspoon psyllium husk
  • 1 Tablespoon dry chilli
  • 4 Bay leaves
  • Salt
  • 0il


  1.   Thinly slice up kidney and beef separately.
  2. Add 5 Tablespoon of oil to a deep pan add kidney and brown.
  3. Remove kidney from pan, add beef and brown.
  4. Discard juice from pan wipe clean .
  5. In a heated pan add oil, add onions, garlic and mushrooms.
  6. Cook for 5 mins stir in  kidney/beef cook for 3 mins
  7. Add stock/chilli/psyllium/bay leaves.
  8. Add salt to taste.
  9. Cook on low heat for 1 hour 30mins add more water if needed.

Serves 4

psyllium acts as a thickening agent its optional.

Nutritional value (per serving)

Carbs – 2.4g

Protein – 13g

Fat – 9.4g

Calories – 145kcal

Cooking With The Right Fat




There is a lot of confusion about what kind of fats/oils to use when cooking. Is it really relevant the kind of fats used to cook ?

In the ketogenic lifestyle the right fats/oils is very important where the amount of fat is 70% of your daily intake. There are different kinds of fatty acids, good fats and bad fats so let”s break it down.

SATURATED FATTY ACIDS (SFA): These are fats that help keep the immune system healthy, and als0 help keep your bones strong. They also help protect against oxidation and anti inflammation. These fats include palm oil, coconut oil and most animal fats.palm oil

POLYUNSATURATED FATTY ACIDS (PUFA): These fats come in natural and processed form. Avoid the processed fats such as sunflower oil,canola oil, groundnut oil,corn oil, grapeseed oil cotton seed oil  are prone to oxidation which is damaging to the health.

The natural polyunsaturated fats which are good for you includes fish oil, flaxseed oil and chia seed oil which contain Omega-3 fatty acids.

MONOUNSATURATED FATS (MUFA):These are well known to be healthy fats which help in reducing insulin, lowers blood pressure, reduces belly fat and a lot of other beneficial factors. These fats are mostly found in olive oil, avocado oil, bacon fat, goose fat.

TRANS FATTY ACIDS (TFA):The unhealthiest form of fats known TFA goes through a process where polyunsaturated fats are stabilized by hydrogenation to avoid rancidity like margarine, vegetable shortening. Note these fats can also be found in a natural form in dairy fat and grass fed animal which is healthy.


These is a list of best oils to use.

Fats SFA PUFA Properties / Uses
MCT Oil 97% <1% Neutral Flavour

  • Works in savoury dishes
  • Can be heated using a low t0 moderate heat source (no higher than 320 degrees F)


Coconut Oil 92% 1.9%
  • Has a strong coconut flavour.
  • Works great in sweet dishes and Asian dishes.
Palm Oil 82% 2%
  • Has a strong flavour
  • Works great for frying /cooking
  • Can be heated
Suet 75% 3%
  • Great for frying
  • Harder to work with than beef tallow (which is rendered from suet)
Ghee/Clarified butter 65% 2%
  • Great for heating and frying (smoke point of 475 degrees F)
  • Great flavour (ghee has a unique nutty/caramelized flavour)
Cocoa butter 60% 3%
  • Has a mild coconut flavour
  • Works great for sweet and savoury cooking
  • Can be heated.
Butter 60% 3%
  • Adds wonderful flavour
  • Versatile and easy to use
  • OK for low heat (for higher heat see Ghee/Clarified butter)
Buffalo tallow 57% 7%
  • Very flavourful
  • Great for frying
  • Adds a unique flavour
Beef tallow 51% 2%
  • Adds a rich flavour
  • Great for frying
Mutton tallow 47% 7%
  • Has a unique flavour
  • Good for frying and heating
Goose fat 43% 13%
  • Adds great flavour
  • Works great for frying savoury foods
  • OK to heat
Lard 41% 12%
  • Has a mild flavour
  • Works great for frying sweet or savoury foods
  • Can be heated
Bacon fat 40% 10%
  • Adds great flavour
  • OK to heat
Schmaltz 30% 21%
  • OK to heat
Macadamia nut oil 15% 10%
  • Has a mild nutty flavour
  • Works great in salad dressings
  • Use in non heat applications such as salad dressings
Extra virgin olive oil 14% 9.9%
  • Has a strong olive flavour
  • Works great in Italian salad dressings
Avocado oil 11% 10%
  • Has a mild neutral flavour
  • Works great in savoury and sweet dishes as well as exotic Thai dishes
  • Can be heated
Hazelnut oil 10% 14%
  • Has a mild hazelnut flavour
  • Works great in sweet dishes and exotic Asian dishes
  • Use in non heat applications such as salad dressings
Almond oil 8.2% 17%
  • Has a mild neutral flavour
  • Works great in sweet dishes
  • Use in non heat applications such as salad dressings
High oleic sunflower oil 8% 9%
  • Has a mild flavour
  • Works great in sweet dishes
  • Use in non heat applications such as salad dressings



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