Carb free Pasta Putanesca

nocarbpastaIf you love pasta, try this carb-free option that tastes even better than the real thing!  You can also use carb-free noodles such as Slendier instead of zucchini/courgettes, although the latter taste better for this recipe!


3 courgettes (zucchini)

Anchovies (you wont taste them, they just give a salty richness to the dish)

2 cloves of garlic

Handful of capers

Handful of pitted black olives

Chilli flakes

Carton of chopped tomatoes

Olive oil or flavourless Coconut oil


Heat up a deep frypan or wok, then turn down to medium heat.  Add oil to coat the bottom, add 2 crushed cloves of garlic and 3-4 anchovies.  When the anchovies start to disintegrate and the garlic browns and softens, add sprinkle of chilli flakes, then chopped black olives and capers.  Stir it around for a while, then add the tomatoes.

When the flavours are piping hot, toss in the spiralled courgettes, that you have cut with a vegetable spiraller.  Don’t leave them in too long, or they will soften too much and liquify. Just toss them for a couple of minutes until hot, and remove from pan.  Sprinkle with parmesan.  Delicious!


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Delicious gluten-free low carb bread

Food_Seed_Loaf.JPEG-0b9f1_t770My friend Amanda suggested the recipe for this loaf – it is far better than any other I have made and has no flour, eggs or sugar.  All seed goodness.  Try it, you won’t regret it!



Ingredients (1 large loaf):

2 cups sunflower seeds

1 cup ground flax seeds

1 cup of nuts of choice (hazelnuts, almonds, walnuts)

3 cups gluten-free rolled oats

4 Tbsp Chia seeds

8 Tbsp Psyllium husks

2 tsp salt

2 Tbsp xylitol, or erythritol, or other natural sweetener

6 Tbsp melted coconut oil

2 cups water


In a bowl or silicon loaf pan, mix dry ingredients.  Beat oil and water together, then add to dry mix.  Mix thoroughly then let sit around 2 hours.  When ready, it should keep its shape even when sides come away.

Preheat oven 170C.  After 2 hours, if you are using a silicon loaf pan, put straight into the oven.  If using a standard loaf pan, line it with greaseproof paper then pack the mix into it.    Let it cook for 20 minutes, then remove it from the pan, turn it upside down and let it cook for another 40 minutes on the oven rack.  Take it out then let it cool, and try not to cut it until it is perfectly cool – otherwise it will crumble!  It becomes firmer when you put it in the fridge overnight.  It toasts beautifully too!!!



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Tasty lamb and zucchini meatballs


400g of minced pork, chicken or lamb

3 zucchinis, grated

6 small spring onions, chopped

1/2 Tbsp chopped chillies

1 Tbsp mixed herbs

coconut oil

salt & pepper



Mix ingredients together until thoroughly mixed, then roll into small balls.  Heat coconut oil in a pan until hot, then fry in the oil, turning occasionally until browned on all sides and cooked through. Serve them with a sprig of parsley, and steamed broccoli on the side!



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Flourless Mandarin Cake


3-4 medium mandarins, chopped and unpeeled
6 eggs
3/4 cup xylitol (to taste)
2 1/4 cups almond meal
1 teaspoon baking powder


Beat 6 eggs with xylitol in food processor/blender until creamy, then add chopped mandarin pieces (with peel) and blend until smooth.  Add almond meal and baking powder and blend.  Pour into cake pan that has been lined with baking paper, and bake 50 minutes at 170C.

When ready, take out a cool. Then you have the option of topping with a syrup or with icing.  For the syrup, melt a 1/2 cup water with 1/2 cup mandarin juice and 2 tbs xylitol, then pour over the cake.  For a thick frosting, beat a packet of philadelphia cream cheese lite with 2-3 tbsp Erythritol and some lemon or mandarin juice, until thick and creamy.  Frost the cake and sprinkle with mandarin rind!



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Crepes Suzette

Try this delicious and tasty dessert, very quick and easy to make!


2 tablespoons oat bran

1 egg

1 tablespoon low fat yogurt

juice 1/2 lemon

sprinkling of Xylitol

Beat the oat bran with the egg and yogurt in a bowl, pour into a non-stick frypan and cook both sides until golden brown (a few minutes).  Pour lemon juice over the top and then sprinkle with Xylitol.


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Moist Chocolate Almond Cake

Moist Chocolate Cake


6 eggs

200g ground almonds

.5 cup Xylitol (more if you prefer a sweeter cake)

3 tablespoons 0% fat Organic cocoa

1 tsp baking powder

1 cup slivered almonds

1 grated zucchini/courgette

a little water


Beat 6 eggs with ¾ cup Xylitol until  creamy.    Stir then beat the cocoa and baking powder into the mix.  Fold the ground almonds into the mixture, stirring well. Fold in the slivered almonds and the grated courgette (optional but it helps keep it moist for about a week). Add a little water if it is very dry, until it is smooth and creamy.  Sprinkle the top with slivered almonds, or make thick icing – see recipe below.

Pour into a cake tin, lined with greaseproof paper.   Bake in the oven for 50 minutes in 170C.

Thick creamy icing: Beat small packet Philadelphia cream cheese lite with about 2-3 tablespoons of Erythritol and 2 tablespoons of pure cocoa.  To lighten add a small amount of milk.  Spread on top of the cake and top with almonds or walnuts.



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Hearty Shepherd’s Pie (low carb version)

If you long for a hearty, filling meal to ward off those hunger pangs, then this is the dish for you.  This is one of my weekly staples – it is great to keep in the fridge then have a slice for lunch, with salad or when you get hungry.


500g lean mince (beef, turkey, chicken, etc)

1 cup of organic lardons or chopped bacon

2 cups sliced mushrooms

2 carrots, chopped

2 tbsp tomato paste

1 packet tomato puree (or tomato chunks)

bay leaf, oregano, basil

2 cloves garlic

1 tbsp chilli paste or 2 small chopped chillies

3 cups stock (or water with stock cube)


3 carrots

1 large broccoli

5% fat Philadelphia cream cheese



Throw bacon or lardons into a deep pan and cook, then add the lean meat, cooking until browned.  Add the vegetables, then stock, tomato paste, tomato puree, seasonings, garlic, and chilli.  Season with a little salt and pepper.  Leave it on the stove to cook on low heat for about 1  ½ hours.

When most of the stock has been absorbed by the meat and the sauce is thick and red, turn off the pan and let it cool slightly.  In the meantime, boil the carrots and broccoli until tender, then mash them, adding salt, pepper and a tablespoon or two of Philadelphia.

Ladle the meat mixture into the bottom of a flat baking dish, then apply the carrot/broccoli mash over the top. Sprinkle with grated or ground parmesan and bake in the oven for about 20 minutes.

Serve with salad.


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Ricotta Sun-dried and Baby Tomato Mediterranean salad

Now that the sun has started to emerge in rain-sodden Sydney, I thought a light summer salad with a twist would be perfect for a light supper this evening,  to accompany the Shepherd’s Pie I made earlier today (recipe to follow).

This salad is delicious but particularly because of it’s dressing!  All low carb and low fat as usual.


Dressing 1: sun-dried tomatoes, about ½ cup

2 tbsp red wine or sherry vinegar

½ cup water

1 tbsp Xylitol

Dressing 2: 2 tbsp olive oil

2 tbsp red wine or balsamic vinegar

1 tbsp Xylitol

2 cloves garlic, crushed

ground black pepper


3-4 large slices of low fat ricotta

1 punnet baby tomatoes

1 shallot, finely chopped

fresh basil


Combine the sun-dried tomatoes, vinegar, water and xylitol in a small pan and heat for about 15 minutes.  Blend until it turns into a paste.

Beat together ingredients for Dressing 2 in a bowl and set aside.  Chop tomatoes, shallot, fresh basil together and toss in Dressing 2.

Place slices of ricotta on a plate or platter and cover with dollops of Dressing 1.  Place the tomatoes and over the ricotta, and garnish with more fresh basil.


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Chicken Souffle


This souffle is very easy to make, looks good and tastes delicious!




Ingredients: (2 souffles)

A cup of cooked chicken pieces


2 small cups skim milk

2 eggs, separated


Chop up a few slices of cooked chicken very finely and add some chopped or dry herbs.   Put 2 small cups of skim milk to heat until almost boiled, take off heat.  Beat 2 egg yolks and add chicken and egg yolks to milk, stir together.   Beat egg whites in separate bowl until stiff, then fold into yolk/chicken/milk mixture.  Pour into 2 ramekins and put into oven at 200C for about 15 minutes or until brown on the top.


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Crusty Lo Carb Bread


This bread is tasty and made entirely of bran – so will not affect your blood sugar levels if eaten in moderation.




 Bowl 1:

4 packets of fast yeast

10 tablespoons of water

8 tablespoons of 0% fat yogurt

Bowl 2:

16 tablespoons of oat bran

16 tablespoons of wheat bran

8 tablespoons of wheat germ

20 tablespoons of skim milk powder

2 teaspoons of baking powder

2 teaspoons of salt

2 tablespoons of 0% fat yogurt

6 eggs


In a small bowl, mix the yeast, water and yogurt together and leave aside.

In a large bowl, mix the other ingredients together thoroughly, then add the mix from bowl 1.  The mixture should be thick but not too sticky.

Pour the mixture into a large loaf tin that has been lined with greaseproof paper.

Sprinkle the top with sesame seeds.

Bake for 10 minutes at 200C then another 20 minutes at 180C.


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