Avo Serious?

Chocco Chilli Avocado Rawsert

Sugar Cravings have met their match. This mousse or pudding is guaranteed to kick the chocolate craving. It has a lovely creamy texture and packed with the health benefits of avocado and cocoa. This recipe is versatile; you can add your favourite flavours. You can also choose how bitter or sweet you would like it. It can be enjoyed as an afternoon or evening “Rawsert” (raw desert).

Avocados are a superfood, packed with disease fighting a antioxidants Vitamins that are present in avocados are B, K and E. They contain healthy fats, insoluble and soluble fiber. Cocoa is derived from the cocoa bean. It is a mood enhancer and has the ability to produce endorphins which make us happy. Therefore, you can only be happy eating this rawsert. Cocoa powder can also lower high blood pressure and deliver essential minerals like calcium and potassium. Enjoy and Be Happy!


2 ripe medium Avocados

2 tablespoons Cacoa Powder or Carob

¼ teaspoon Vanilla Powder/Essence

¼ teaspoon Cinnamon

2-3 teaspoon Organic Rice Syrup (alternative honey or coconut sugar 1:1)

1 teaspoon Coconut Butter

1 tablespoon Chia Seeds

2 tablespoon Filtered Water/Almond Milk/Coconut Milk

Sprinkle Chilli Flakes


Pop all ingredients in the food processor, add 2 tablespoons filtered water/liquid and blitz till combined.

Scoop into ramekins and chill in the fridge.

Serve with Strawberries or Blueberries.


You can alternate any flavours you like ginger powder, nutmeg, aniseed, lavender, cardamom. You can mix in a tablespoon of Greek yogurt or add coconut flakes. Tease your taste buds!

Eat Real, Great Feel!


Unleash the Crustless Quiche

Crustless Quiche is a HIGH protein meal. The meat and eggs really boost the protein content.  The coconut milk and oil add healthy fats to the mix. There is a great selection of vegetables added and this is great for boosting your fibre intake. The coconut flour thickens the mixture and adds fibre.

This recipe is wonderful for breakfast, lunch or dinner. Cut it into squares and store it in the refrigerator for up to 5 days; if it lasts that long! It is gluten free and low carb. I enjoyed a nice big slice after an excruciating gym session. I baked it before I went to the gym.

Crustless Quiche

500 grams Free Range Lean Mince

12 Free Range Eggs (4 egg yolks)

1 Pepper, chopped finely

1 Onion, chopped finely

8 Cherry Tomatoes, halved

80 ml Tinned Coconut Milk

1 tablespoon of Coconut Flour/Almond Meal

1 teaspoon Cumin Seeds

Pinch of Pink Himalayan Rock Salt

Black Pepper


Sauté the mince, veg (except the tomatoes) and cumin seeds in a saucepan with some coconut oil/ghee (1tps). In a large mixing bowl add the eggs and coconut milk. Once the meat and veg are browned, add it to the egg mixture. Add tablespoon of coconut flour/almond meal. Mix it all together and pour it into a greased casserole dish. Place the halved cherry tomatoes facing up into the mixture. Season with salt and pepper.

Cook for 40 minutes at 190c (of course this will depend on your oven), until golden brown.

Serving Suggestions

Serve with a delicious green salad and parmesan cheese/cottage  cheese. Make a salad dressing with:

2 tablespoons Cold Pressed Olive Oil

1 tablespoon Unpasteurised Apple Cider Vinegar

½ Crushed Garlic Clove

Sprinkle Chilli flakes

1 teaspoon Organic Rice Syrup

2-4 drops Stevia

Eat Real, Great Feel!

Loco about Coconut

Loco about Coconuts

This recipe was inspired by “I Quit Sugar”, by Sarah Wilson. If, like me, you adore coconut you will relish the taste of this homemade coconut butter. This recipe is dairy, sugar and gluten-free.  It tastes incredible and has a lovely rich creamy texture; I would really recommend trying it out. I made my own but you can purchase in any health food store. Leafy Green Café sells their brand in Fruits & Roots Store in Bryanston, Johannesburg, Gauteng.

Homemade Coconut Butter

1 bag of Unsweetened Desiccated Coconut


Add the bag of desiccated coconut to the blender. Blend until it has a creamy paste consistency. This may take some time but really worth the wait. I don’t have an food processor. I blended it over half an hour until it turned creamy. I stored in a glass jar in the fridge. If you like it soft leave it out of the fridge.

Serving Suggestions

I added a teaspoon of coconut butter to kefir, fresh kiwis and sprinkled it with raw cocoa nibs. You can use the coconut butter on toast, scones or almond meal pancakes. Try adding a teaspoon to a protein shake to boost your healthy fat intake and increase flavor content.  Add ½ teaspoon carob powder, 2 drops stevia and 1 tablespoon coconut butter to make a chocolate coconut spread.

Eat Real, Great Feel!

Strawberries & Dream

Strawberries & Dream

This is a smoothie I love to drink as a mid-morning or afternoon snack. Its taste delicious and will fill you right up! Strawberries are nutrient rich and packed with antioxidants like vitamin C. Coconut milk and Almond milk will add healthy fats to the smoothie and very little sugar. Almond meal is high in protein, manganese, potassium, copper and vitamin E. Chia seeds add protein and are great for your digestion. I use Stevia to sweeten it up. Stevia is a natural alternative to sugar (see stevia conversion table below).


8-10 Strawberries

1 cup Almond Milk

½ cup Tinned Coconut Milk

1 tablespoon Almond Meal

1 tablespoon Chia Seeds

2-4 drops Stevia


Wash and chop strawberries. Add all the ingredients to the blender. Blend to a smooth consistency. Pour the mixture into a nice glass, add some ice cubes and enjoy the dream!


You can play around with the ingredients by adding vanilla powder, vanilla essence or a scoop of whey protein powder. Add blueberries/raspberries instead of strawberries. All natural raw peanut butter would be a fantastic addition to boost your healthy fat intake. Try adding carob powder, coconut butter or fresh mint leaves. Tease your taste buds!

Stevia Conversion Table (stevia.net)

1 cup sugar 1 teaspoon liquid stevia
1 tablespoon sugar 6-9 drops liquid stevia
1 teaspoon sugar 2-4 drops liquid stevia

Eat Real, Great Feel!


Pow, Pow, Pow Cauliflower Power

Recently I have been having a love affair with cauliflower rice, so when I spotted a recipe for cauliflower crust pizza I was eager to try it out! I was not disappointed, it was very satisfying. You would not even notice the difference. Cauliflower crust pizza creates a thin base and can be enjoyed with any topping you desire.

Cauliflower crust pizza is low carb and it won’t leave you feeling bloated. It is also gluten-free. Cauliflower is great for your digestion,weight loss, cancer prevention, heart health, packed with B vitamins and an anti-inflammatory.

I served sweet potato wedges with the cauliflower crust pizza, homemade pesto and homemade guacamole. If you really want to chill add a glass of your favourite wine. Go on treat yourself, you won’t be disappointed!

For the Cauliflower Crust you will need:

Makes 2 Pizzas

  • You will need a baking tray with holes on the bottom to allow air to circulate and cook the crust thoroughly.
  • Spatula to flatten and round the mixture.
  • Baking paper to line the tray.

2.5 cups Cauliflower

1 cup Almond Meal (I used almond meal left over from making the almond milk)

2 Eggs

Handful Fresh Herbs, finely chopped (I used Italian Parsley)

Pinch of Pink Himalayan Rock Salt



Put the cauliflower in a food processor and blend it till it resembles rice. In a large bowl mix all the ingredients. The mixture will not have a doughy texture so don’t worry. Scoop out enough mixture for one pizza onto the tray. Smooth out the mixture with your spatula ½ inch thick. Place in the oven at 200 until golden brown.

I took it out of the oven after 20 minutes, removed the grease proof paper, flipped it over and put it back into the oven for another 5 minutes to give it a crispy base.


I blended a Punnet of Cherry Tomatoes, added half clove of Garlic, Pink Rock Salt and Pepper. You can use tinned tomatoes as an alternative.


You can add any topping you desire. I added Spinach, Mushroom and Feta. I pre cooked the mushrooms in a little coconut oil.

Eat Real, Great Feel!

Sweet Beetz Feat. Chia Seed

This delicious smoothie is fantastic for boosting your daily intake of vitamins and minerals.  Beets are great for helping detox your liver. They are also packed with vitamin C, iron, folic acid, phosphorus, magnesium and B6. Bananas are great for lowering blood pressure. Avocados are packed with healthy fats, vitamins A, D and E; these help maintain healthy skin. Pink Grapefruit contains antioxidants such as lycopene and beta carotene which help protect the body’s immunity. Lemon juice is abundant with vitamin C. Carob is used as a chocolate alternative and is great for digestive health. Ginger is a great anti-inflammatory. I use Stevia to sweeten it up. Stevia is a natural alternative to sugar.  Chia seeds add protein and are great for your digestion. Flaxseed oil contains omega 3 essential fatty acids (EFAs). EFAs are great for bowel, colon and cardiovascular health.


2 small Baby Beets

½ Banana

1 Avocado (gives it a creamy texture)

Juice of one Pink Grapefruit

Juice of one Lemon

1-2 teaspoons of Carob powder

Thumb size piece of Ginger

4-5 drops of Stevia

1 tablespoon of Chia Seeds

1 tablespoon of Organic Cold Pressed Flaxseed Oil


Add all the ingredients to the blender. Cover with filtered water and throw in some ice cubes. Blend it to a smooth consistency and enjoy the beets.


You can mix and match any flavor you like with this smoothie. Add raspberries, blueberries or kiwis. You could add some almond meal to thicken it up and boost your protein intake. Mint leaves will give it a refreshing taste. Tease your taste buds!

Eat Real, Great Feel!


Heaven in a Glass


Almond milk is a great alternative to dairy milk, however, if you have a nut allergy please avoid. It can be made in the comfort of your own home or bought in the local health store. All you need is a nut straining bag or cheesecloth and a blender to proceed. I picked up the straining bag (by Soaring Free Superfoods) and the almonds at the Fresh Earth Store, Johannesburg. The ingredients below make just under 1 litre and should be consumed within 3 days. It has a rich, creamy texture; heaven in a glass!

Almond milk is rich in calcium, delivering the same amount per cup as cow’s milk. Calcium is responsible for many intricate roles in the human body. Along with vitamin D, phosphorus and magnesium, calcium is needed to build and maintain strong bones and teeth. It also helps regulate blood pressure and is necessary for muscle contraction. Almond milk is vitamin rich providing you with vitamin A and E. Vitamins A and E are antioxidants which help protect the immune system.


  • 2  cups Raw Almonds
  • 4 cups Filtered Water
  • 2-4 drops Stevia


Soak almonds overnight in water. Drain the water the following morning. Place the almonds in the blender and add filtered water. You may need to do this in batches if you have a small blender. Once the mixture is smooth strain it through a nut milk bag. Pour into a glass jug and store in the fridge. If you don’t think you’ll use the almond meal immediately; store it in the freezer to prevent it from going rancid. The remaining pulp can be used in smoothies, pancakes, breadcrumb mixtures or cookies.

Eat Real, Great Feel!

Scone With The Wind

On a recent visit to the Fresh Earth Store I picked myself up a Scone Premix by The Gluten Free Bakery. They were very easy to make. You simply add butter/ghee and rub it into the dry mixture. Lightly beat an egg with 100ml of water/natural yogurt/almond milk; whatever you desire. If you aren’t a fan of eggs you can replace an egg with milled flaxseed or a banana. 1 egg = 1 banana. 1 tablespoon of milled flaxseed added to 3 tablespoons of filtered water will create the egg replacement mixture. Fold the mixture, roll out and cut with a scone cutter. Bake for 15 minutes until golden brown in the oven at 180c. I decided to add a teaspoon of orange zest to the mixture; it tasted fantastic.

To serve with the scones I made a Vanilla Strawberry Compote. For the compote I used Stevia. Adding  Chia seeds thicken the mixture.

Vanilla Strawberry Compote

1 Punnet of Strawberries

Vanilla Pod/Alcohol Free Vanilla Essence

4 drops of Stevia

1 tablespoon of Chia Seeds


Wash and finely chop strawberries. Place in a saucepan. Add the seeds from the vanilla pod. Then add 4 drops of stevia. Cook on a low, gentle heat until the mixture is softened.


You can replace the strawberries with another fruit like blueberries or apples. Instead of stevia you could use raw honey, agave syrup or coconut sugar.


Once the scones were ready to eat I served them with Greek yogurt instead of cream and a nice serving of the vanilla strawberry compote. Be sure to eat these clean guilt free scones with a cup of Fairtrade coffee.


Eat Real, Great Feel!

Rock the Beets

Beetroot & Ginger Soup

 4-5 small Baby Beets

1 tablespoon Organic Avocado Oil/Coconut/Cold Pressed Olive Oil

3-4 small Leeks

Juice of an Orange

2-3 Garlic Cloves

1 teaspoon of Garam Masala

Thumb size piece of fresh Ginger, peeled

Pink Himalayan Salt & Pepper to season


Boil the beets until tender; this will take about an hour. Once tender peel the beets and chop. In a saucepan add the avocado oil, beets, chopped leeks, peeled garlic and ginger. Sauté the vegetables then cover with water. Allow it to simmer. Next add garam masala, juice of an orange, salt and pepper. Continue to cook until the vegetables are soft. Take the saucepan off the cooker and allow the mixture to cool. Once the mixture has cooled down, blend it to a smooth consistency.

Serving Suggestions

Add a dollop of full fat Greek yogurt and serve with homemade gluten free brown bread. A favourite Irish brand of mine is Sowan’s Organic. Since moving to South Africa I have discovered a great brand O’Crumbs by The Gluten Free Bakery in Johannesburg.

Further Reading on the Health Benefits of Beetroot


Eat Real, Great Feel!