Cabbage Foogath



  • 2 Tablespoon Goose Fat or any animal fat
  • 1 Small Onion Chopped
  • 2 Tablespoon Finely Chopped Ginger
  • 2 Chillies Sliced
  • 250 g Shredded Cabbage
  • 25 g Shredded/ Dessicated coconut ( Unsweetened )
  • 125 g  Peeled prawns
  • Salt and pepper to taste



  1. Heat the oil in a deep frying pan, add onion, ginger and chillies.
  2. Fry  for 1 minute until it begins to colour.
  3. Stir in cabbage and continue frying for 5 minutes.
  4. Add coconut and cook, stirring for 2 minutes.
  5. Add prawns and simmer for two minutes.
  6. Add salt and pepper if needed.


Serves 2

Enjoy and share the love.

Fish En Croute with Tapenade



  • Fathead dough
  • 1 Fish fillet  Preferably any White Fish or Salmon
  • 3 Tablespoon Tapenade click here
  • 3 Tablespoon Shredded Mozzarella
  • 2 Cherry Tomato Halved
  • Bunch of Coriander or Basil
  • Olive oil
  • Black pepper



  1. Rinse fish fillet and pat dry with Kitchen towel.
  2. Rub in olive oil  on fish  and Cook in oven for 7 minutes at 200 C.
  3. Remove fish from oven and pat dry.
  4. Roll flat fathead dough between parchment, cut in a rectangular  shape, use a fork to make holes over dough and Place on tray.
  5. Place fish on dough, sprinkle black pepper, spoon the tapenade paste over top, mozzarella cheese and tomatoes.
  6. Gather up sides of the dough and pinch and push them together, use a fork to make more holes around dough.
  7. Place the baking tray in a preheated oven, cook for 15 minutes at 200 C.


FatHead Dough Ingredients

  • 170g shredded Mozzarella cheese
  • 4 Tablespoon Coconut flour or  85g Almond flour
  • 2 Tablespoon cream cheese
  • 1 Egg



  1. Add mozzarella cheese, coconut flour in a bowl mix well, add in cream cheese.
  2. Microwave on high for 1 minute.
  3. Stir and microwave for 30 minutes high.
  4. Remove from microwave and add egg mix gently.


Tapenade dish



  • 150g Black Olives ( preferably pitted)
  • 2 Tablespoon Capers
  • 2 Anchovy fillets ( rinsed) or 4 Tablespoon anchovy paste
  • 1 Tablespoon Lemon juice
  • 3 Tablespoon Extra-Virgin  Olive oil
  • 1 Teaspoon Garlic Powder
  • Handful of fresh herbs


  1. Rinse capers thoroughly .
  2. Remove pits from olive if any and rinse well.
  3. Pulse all ingredients together.
  4. Add more olive oil if  needed.

Great Dip to share and making fish dishes.

Bacon Wrapped Hot Parcels

 My husband (Russ) thinks this recipe is inspired by him.  And so he chose a name called “Russty  Bacon  Beef Bombshells” because of the extra chilli. I wanted to make beef patties for our dinner but he wanted bacon and decided to wrap it.

We made six of the wrapped patties and it should serve 3, however because it is so filling  we could only have 2 each. It has a kick but with cucumber it has a milder effect.











  • 500 Gram Minced beef
  • Cubed Cheddar Cheese or Mozzarella Cheese
  • 1 Teaspoon Himalayan salt
  • 1 Tablespoon Oni0n Powder
  • 2 Tablespoon hot Chilli Powder
  • 6   pieces Back bacon



In a bowl, Add minced beef, Chilli Powder, Salt and Onion Powder and

                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                            Make six  balls from mix minced beef, you can make more if you like,
add cheddar in the middle and shape into hamburger patties                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                     Wrap bacon round hamburger patties, on foiled baking tray,you can fry if you prefer.
Cook in oven for 15 minutes turn over for both sides to cook.  Grill for 5 more minutes for crispiness.





Serve with sliced up cucumber and enjoy.






Chilli and Steamed Cauliflower rice







This Recipe is great if you Crave the traditional chilli served with rice.
fast and easy to make with some steamed cauliflower  rice and a Pinch of turmeric for colour.




  • 2 Tablespoon Beef tallow/ghee
  • 500 Grams of  Minced beef
  • 100 Grams Green Beans
  • 100 Grams Mushrooms
  • 1 /2 cup  Beef Stock
  • 1 cup of Water
  • 2 Tablespoon Tomato  Paste
  • 1 Tablespoon Balsamic Vinegar
  • 1 Tablespoon Ground Cumin
  • 1 Tablespoon Chilli Powder
  • 1 Tablespoon Onion Powder
  • Salt
  • black pepper



In a heated pan, add ghee or beef tallow reduce heat to medium.

Add minced beef , let it brown for 5 minutes.


Add cumin, chilli powder and onion powder .Fry together for 2 minutes.

Stir in balsamic vinegar, beef stock. Add mushrooms and green beans.


Bring to simmer, cover with a lid. On low heat, let it cook for 30mins.

stir occasionally add water if needed until the sauce is thick.

Add salt and pepper to taste.

Serves 4 enjoy.










Broccoli fried rice



  1. 2 Tablespoon ghee
  2. 150 Grams Broccoli rice
  3. 1/2  of a Small Onion chopped
  4. 1 Chopped Chili Pepper
  5. 1/4 Chopped Capsicum Pepper
  6. 1 Tablespoon Turmeric Powder
  7. 1 Tablespoon Curry Powder
  8. Sea Salt
  9. Black pepper
  10. 1 Boiled egg Quartered


  • In a heat pan, add ghee.
  • Add Onions and Chili pepper let it cook for 1 minutes.
  • Stir in Curry Powder and Turmeric.
  • Add Broccoli Rice and let it cook for  5 mins.
  • Add  Smoked catfish and cook for 5 mins.
  • Add Capiscum pepper, Salt and Pepper to taste.
  • Let it cook for another 5 mins.
  • Serve with eggs and lime.

Enjoy and share the love for full nutritional value get our app here.

Ekuru ( White Cabbage Moimoi ) and Eggplant sauce



 ekuru  (click here)

  1.  Do not add palm oil / crayfish or pepper.


Eggplant Sauce

  • 4 medium small sized eggplant
  • 2 Scotch bonnets
  • palm oil
  • quarter of an onion
  • white fish or smoked mackerel
  • 2 Tablespoons crayfish
  • Salt
  1. Wash eggplant and chop into small sizes.
  2. In a pot cook add chopped eggplant and scotch bonnets cook until it’s soft.
  3. Drain out water  from softened eggplant and mash lightly.
  4. In a pan heat up oil, add onions until it softens
  5. Add fish. let it cook for 5 mins.
  6. Add mashed eggplant and crayfish.
  7. Cook for 10mins add salt to taste.


Enjoy and share the love.

Cauliflower Hash Browns



  • 2oog Grated Cauliflower
  • 1/4 Cup strong Cheddar Cheese
  • 1 Teaspoon Onion Powder
  • 2 Medium sized eggs
  • Salt
  • Black pepper


  1. Soak grated cauliflower in cold water for 30 mins.
  2. Drain water from grated cauliflower and pat dry.
  3. Add all ingredients in a bowl and mix properly.
  4. Mould and shape to desired shape using your hands.
  5. Bake for 20 minutes at 200 degrees celsius until it’s golden brown.

A fantastic breakfast treat.

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Flat Bread Sticks



  • 150g Almond flour.
  • 1/4 cup heaped Mozzarella Cheese.
  • 2 Eggs.
  • 1/2 Teaspoon rosemary.
  • 1/2 Teaspoon Basil.
  • 1/2 Teaspoon Onion powder.
  • 1 Teaspoon Baking powder.
  • salt.
  • Blackpepper.
  • Garlic butter.
  • Handful mozzarella cheese.
  1. Add all dry  ingredients and mix well with a spatula.
  2. Add eggs, whisk all ingredients together.
  3.  Make a dough, place on a wax paper, place another wax paper over dough and roll flat.
  4. Bake for 15 minutes at 180  degrees celsius.
  5. Take out the oven add garlic butter, mozzarella cheese and bake for 5 mins.


Condiments ( Garlic Butter and Mayonnaise )


 Garlic Butter

  • 3 Cloves of garlic
  • 80g softened butter
  • 1 Cup olive oil
  • 1 Tablespoon chilli
  • 1/ 4  Cup Mozzarella Cheese
  • salt
  • Black pepper
  1. Add all ingredients together blend until smooth.
  2. Store in an air tight jar, keep in fridge


use butter with chicken, fish or beef also great for stir fry and keto breads.


Chilli Mayonnaise

  • 1 Cup Olive oil
  • 2 Tablespoon lemon
  • 1 Egg
  • 1 Tablespoon chilli
  • 1 Tablespoon sweetener ( Optional )


  1.  Add all ingredients together and blend  until it thickens.
  2.  Store in an air tight jar in the fridge.