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by Max

Did somebody say skinny Zucchini Casserole?

July 22, 2014 in Diabetic friendly, Diet Friendly, Protein, Veggies



Just when you thought you’ve tried all the good low carb meals…

Surprise! Skinny Zucchini Casserole 

I love the simplicity, super low in carbs, crunchy topping, creamy filling and protein loaded.

You don’t need the breadcrumbs though, but I’ve turned an absolute blind eye considering I can have all the delicious crunchiness from only 1 slice of bread used on the whole casserole.

The original recipe doesn’t call for any meat, so be my guest, have it on its own if you would prefer a meatless version.




½ tablespoon butter

3 and ½ cups grated zucchini

2 eggs, beaten

½ teaspoon salt

1 teaspoon ground black pepper

3 tablespoons breadcrumbs / 1 slice

4 tablespoons grated cheese (+- 50 g)


300 g lean beef mince

a pinch of paprika

1 small onion chopped

Salt and pepper to taste

Olive oil for frying.



Saute’ the onions in a little olive oil until translucent and add the beef mince and paprika, continue to brown the meat.

Season the beef mince to taste with pepper and salt and set aside.

Preheat the oven to 190 degrees Celsius.

Grease the casserole pan with the butter.

Squeeze the grated zucchini with your hands to remove the excessive water.

Add the beaten eggs, 1 tablespoon cheese, salt and black pepper and combine them well.

Pour half of this mixture into the baking pan and spread evenly.

Layer the beef mince on top and add the remaining zucchini mixture on top of the beef mince.

Sprinkle with Cheese and breadcrumbs.

Cover the casserole pan with aluminium foil and bake for 30 minutes.

Take it out, uncover and bake for a further 15 minutes or until golden.

Serve warm.

More free recipes here.

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by Max

“The salad needs a makeover” Salad Dressing

July 1, 2014 in Diabetic friendly, Diet Friendly, low fat, Salad, Vegetarian


Salad Dressing


See this is the problem, we don’t mind eating salads, comes rain or sunshine but at some point it just get so boring!

That’s when you know your salad needs a serious makeover.

Relax, we are not going to spoil the whole negative calorie lunch for you by adding more high calorie ingredients. No way!  we are simply going to pimp the salad dressing until its Rad and cool! with low-fat ingredients off course…

This is my “The salad needs a makeover” salad dressing, have it over salads, a baked potato, tomatoes for a quick snack, over chicken, over fish, just have it already.


You will find the recipe here  

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by Max

Egg muffins 2go

June 19, 2014 in Breakfast, Eggs, Gluten free, low fat, Veggies




 This kid has been around the block a few times, but here’s the recipe again… just for in case you have been living under a rock or perhaps you’ve noted how tasty good healthy food can taste in the meantime and you honestly have not seen this before!  :)

It’s gluten-free, it’s packed with protein, it’s quick and easy to make and you can make a double batch and store them in the fridge for the mornings you don’t have time for breakfast. Come on! how perfect is this?

I can see a few busy mom’s nodding yes! right? you just pop these little babies in to the microwave oven for 30 seconds to reheat and you are good to go.

This muffins is so versatile, you can add just about anything, also a great way to use up left over veggies and meats from supper.

I add cheese (because I LOVE cheese) but they are just as good without the cheese.

The recipe is flop proof so you can add any filling your heart desire and don’t stress to amp up the quantities of your filling too.

See tips below for more ideas.

Find recipe here

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by Max

Winter Black Bean and Beef soup

June 9, 2014 in Soup, Veggies

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For the past few weeks I have been secretly wishing for winter to make its grand appearance.

Having nostalgic memories of nutritious warm winter soups, scarf’s and boots, hot chocolate and my favourite coat, winter workouts, warm mint green tea, sexy red lipstick and fluffy warm blankets,  that is what I am look forward too!

And then unexpectedly with a blustery wind the one day and below freezing point the next I was in my element because I had the perfect reason to make some black bean soup, which makes winter pretty official.

In all my life I  never truly understood the beauty of winter until living in the countryside.  The glorious morning mist, softly hovering above the streams with the dry willow trees resting so peacefully. The last scattering of dry oak leaves all over the streets and the amazing colour kaleidoscope of bright blue skies and shades of brown on the horizon.

Like every morning I am grateful to be alive, to have what I need and to be blessed to have the ability to also see the beauty of each winter morning as the season slowly makes itself at home.

Enjoy this lovely winter black bean soup!


 Find the recipe here

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by Max

Feta, Turkey, Thyme and Olive muffins – Gluten free or not!

May 25, 2014 in Breakfast, Diet Friendly, Gluten free, low fat, Muffins






What is better than a muffin? a Savoury muffin that is!

For something deliciously different try this Turkey, feta, Thyme and olive muffins.

The combination is just fantastic and  you can have it gluten free as well!

If you can’t be bothered by gluten please refer to our basic recipes. Also see the  3 great variations that can be added to the basic muffin mixture.

You will find the recipe here

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by Max

Fresh Cucumber relish

May 15, 2014 in Diabetic friendly, Diet Friendly, Gluten free, low fat, Vegetarian, Veggies




In the mood for something fresh?  then give this simple cucumber relish a try.

It’s so quick and easy and absolutely tasty! and  if you are following a diet at the moment this will be your rescue meal when the cravings get to you.

Cucumbers are very low in calories and it contains no saturated fats or cholesterol. White rice vinegar on the other hand has its own list of unique health benefits including regulating blood sugar levels. 

Find the recipe here

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by Max

Gluten free muesli that you will love!

May 12, 2014 in Breakfast, Diabetic friendly, Diet Friendly, Fruit, Gluten free

Gluten free muesli

Making your own gluten-free muesli is so easy. Gluten free friends this is for you!

Enjoy with  fat-free yogurt and fruit and you have a delicious healthy breakfast in no time that will keep your energy levels up for the morning.

I love to have this with my fat-free fruit yogurt in the mornings.  For a little sweetness I add a few slices canned peaches (in juice not syrup) and a few berries, even frozen is good!

* Try Parmelat’s Fabulite fat-free yogurt with no added sugar, which is low GI and diabetic friendly.

Also try Rhodes canned fruit, they  have this lovely tins of sliced fruit in juice that is also Low GI and diabetic friendly.

Have a healthy breakfast!


Find the recipe here

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by Max

Chicken Zoodle soup – Excuse me its gluten free and low fat as well!

April 22, 2014 in Gluten free, low fat, Soup, Veggies

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Some of my happiest childhood memories were created over a pot of steaming hot delicious soup.

My dad would very seriously take his soup mug, walk out through the front door and place it in the mail box to cool it down in the icy winter weather to the utter delight of me and my siblings. His joke was just as good as the first few spoonfuls of hearty bean soup accompanied by the crispy warm “Vetkoek” that was baked earlier during the day.

I guess soup to me is what chocolate is to other people.

On a lighter side of a heavy winter soup is my version of a chicken and veggie soup with noodles made from zucchini hence the name “Zoodles”.

Oh excuse me, did I mention that it is gluten-free and low-fat as well?!

Enjoy this quilt free light meal as a filling lunch.

Get the recipe here

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by Max

Naanzza – Indian Naan bread pizza

January 21, 2014 in Bread, Curries, Pizza

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Save this recipe! it is a lifesaver when you are short on time and it taste fantastic.

Naanzza better know as Naan pizza is not only loaded with flavour but so easy to make that you hardly need to know how to boil an egg to pull this off.  You can dress up this Naan pizza with added ingredients or you could keep it simple by using your left over chicken meat to whip up a super scrumptious cheesy lunch.


You will find the recipe here!

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by Max

Skinny Watermelon Milkshake

January 9, 2014 in Beverages, Fruit, Smoothies & Milkshakes

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I’ts hot and humid and you’re thinking…mmmm a Milkshake would be in order right now.

But it’s still early days in January and you’ve made a promise to yourself to stick to your diet, right?

Well cheers! Here’s a milkshake that is bikini approved. 

It’s got all the delicious sweetness of summer watermelon with a creamy consistency of a real milkshake from the banana and  the Greek yogurt.

There is a little prep work involved so make sure to freeze your fruit a day in advance.

Get the recipe here!

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