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Healthy Corn bread in 14 Minutes!

August 1, 2014 in Bread, Breakfast, low fat

Posted by Daily Dose of Fresh 



I adore this easy corn bread. It’s low GI,  low in fat, deliciously moist and you bake it 14 minutes flat in the microwave!

Have it with soup, kebabs, for breakfast and especially with your next summer “braai”.

Kids love it! so it’s also winner in the lunch box department.

It’s a very dense and filling bread, and my favourite way of having it is with a stingy helping of butter and a little grated cheese with fruit along side for a quick lunch.


Yield 20 slices 

Paprika to dust the cake ring mould

30 ml Cake flour

10 ml sugar

10 ml chopped spring onion

150 ml Maize meal *

100 ml Oat bran *

7 ml Baking powder

2,5 ml Salt

15 ml Canola oil

3 Eggs

125 ml Low fat milk

1 Tin Creamstyle Sweetcorn (415g)

Spray ring mould with cooking spray and sprinkle with paprika.

Mix all the dry ingredients in one bowl.

Mix the  milk, eggs and oil in a measuring cup and mix with the dry ingredients.

Add the Sweetcorn to the mixture.

Pour mixture into your cake ring and Microwave at 70% power for 12 minutes and again for 2 minutes at 100% power.

Let it stand for 5 – 10 minutes before you take it out of the cake ring.




If you can get your hands on yellow maize meal use that instead, it gives a lovely colour to this bread.

You can make your own Oat bran by simply grounding up oats in your food processor, also much cheaper.



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by Max

Gluten & sugar free Peanut butter almond cookies

July 29, 2014 in Cookies and Biscuits, Gluten free




Every time I come across this recipe I think to myself: “Seriously?…how can you bake cookies with just peanut butter? Impossible!”

Well turns out you can! and they taste flippen good too.

Actually they are a bit addictive….Hello treadmill!

Now before you panic when you realise you don’t have all the ingredients at hand, have a look at the tips below!


1 Cup Sugar free Peanut butter

20 g Canderel sugar substitute

1 tsp vanilla

1 egg  beaten

1/2 tsp bicarbonate of soda

1/2 cup almond flour

a pinch of salt

Preheat oven to 190 degrees Celsius.

Get your cookie sheet ready with a quick whiz of cooking spray.

Mix all the ingredients above. Magically the mixture will set a bit which allows you to scoop it out with a spoon and roll it into balls. Press down with a fork and bake +- 12 – 14 Minutes.

Let it cool down on the cookie sheet for a few minutes before you remove them, they are a bit fragile until cooled.




Use plain peanut butter instead of sugar-free

Use 1 cup sugar instead of the sugar substitute (Non sugar free option)

The almond flour is additionally added and can be left out

Don’t have almond flour, just whiz a 1/2 cup of almond flakes in your food processor or use a mortal and pestle to crush them.


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by Max

Dead easy Tomato soup!

July 28, 2014 in Diabetic friendly, Diet Friendly, Gluten free, low fat, Soup, Veggies

mato soup!

Tomato soup

 Tuh-may-toh or Tuh-mah-toh , it doesn’t matter how you prefer to pronounce or to enjoy it, but one thing is for sure, you have to try this gorgeous dead easy tomato soup recipe.

It’s hard to believe that this luscious fruit known as a vegetable was once considered poisonous, grown as an ornamental plant rather than food.

It was Colonel Johnson who on September 26, 1820 once and for all proved tomatoes non-poisonous and safe for consumption when he so bravely stood on the steps of the Salem courthouse and ate an entire basket of tomatoes.

Thank goodness for the brave men!

Good news is, you don’t need a whole basket of tomatoes for this soup.  Try this gorgeous soup with freshly baked corn bread for the ultimate meatless supper.

Enjoy !

Tomato Soup Recipe

2 Carrots

2 medium onions

 2 cloves garlic

 olive oil

2  chicken or vegetable stock cubes

 1, 5  kg peeled and diced tomatoes (can also use the food processor instead of chopping)

 Vegetable spice (*I’ve use Ina Parmaans garlic and vegetable spices)

 sea salt

 freshly ground black pepper

Peel and slice the carrots.  Chop the onions and the garlic. Put a pot on a medium heat and add enough olive oil. Add the chopped ingredients, and veggie spices and mix together with a wooden spoon.

Cook for 10 – 15 minutes until the carrots have softened and the onion is lightly golden, stirring occasionally.

Put the stock cubes into a jug  and pour in 1.5 litres of boiling water. Stir until the stock cubes are dissolved, add to pot with your fresh tomatoes. Bring to the boil. Reduce the heat and simmer for 10 minutes with the lid on.

Remove from the heat. Season with salt and pepper.  Using a hand blender or liquidizer, pulse the soup until smooth. Season again before serving. Drizzle with a little olive oil.

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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.

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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

Posted by 



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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