Prawn and tomato, garlic and chile ‘Linguine’

This dish is one of my favourites.  It’s based on a classic Italian linguine dish that I ate at Bruno’s, a great restaurant in Wollombi, a small town about an hour of of Sydney.  The pasta is replaced by courgette spirelli, the olive oil by coconut oil.

prawns1Here are the ingredients:

3-4 large garlic cloves, chopped

2 Tsp of chili (I use a jar) or chop a chilli

Coconut oil – a couple of tablespoons

1 packet of cooked, de-veined prawns

1 packet of cherry tomatoes

2-3 courgettes, turned into sprirals using a spiralizer


Start off by heating a couple of large tablespoons of coconut oil (you can also use the Coconut Oil Cuisine, that has no coconut flavour) and then toss in the garlic and chilli.  When the garlic starts to brown, throw in the tomatoes, followed soon after by the cooked prawns.

Add more coconut oil if you think it needs it – for several reasons, mostly scientific, you can’t really put on weight with coconut oil.  It’s because it is made of Medium chain fatty acids, that aren’t stored as fat, but go to the liver to be used as energy.  It’s certainly been my experience, I never seem to put on an ounce even when I have tons of it!.  Read this if you’re not convinced:

Stir around for a few minutes, until the tomatoes start to soften slightly, and the oil and flavours have infused the prawns.  Finally, add the courgette spirals and stir until ‘al dente’.  Make sure you don’t leave them in too long, or they will get soggy.

Serve with parmesan on top.

prawntomato 2



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!


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!



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.