LOW CARB Lunch box: 26 February 2014


Today's lunch is quick and easy with pesto, sour cream, chicken, green pepper and red onion salad to be eaten with low carb bread made in 2 minutes using the microwave. I also have double cream Greek Yoghurt with fresh raspberries that was dreamily thick and creamy. Loved it!


COHEN DIET: Meatballs in Tomato Sauce and Mash

I've used a box crushed tomatoes with herbs and chilli as it really is only to add flavour as you get very little of the tomato sauce when you serve it (it becomes very watery and only the tomatoes on top of the meatballs actually gets eaten, which equates to about 10g per meatball).

The serving size is quite large as Hubby is joining me in the diet (in spirit at least) so he gets a big helping.

I used 1kg mince and made 16 meatballs

  • 1 kg extra lean mince or steak chopped finely
  • 1 box crushed tomatoes
  • mixed herbs
  • 1/4 tsp finely chopped red chilli
  • cauliflower mash (to serve)

  1. Preheat the oven 180ºC.
  2. Season the mince with salt and pepper.
  3. Divide the mince into 16 meatballs (so a serving is 2 meatballs)
  4. Place it in a roasting pan sprayed with spray-and-cook.
  5. Mix the herbs and chilli with the tomatoes and pour over the meatballs.
  6. Bake for 40 minutes or until the meatballs are cooked through.
  7. Serve with the cauliflower mash (see TIP below).
Tip: The cauliflower mash is just cauliflower, steamed until tender, mashed with salt and pepper to taste.


LOW CARB: Lunch box and Low Carb Bread

A quick and easy low carb lunch box filled with some leftover curry mince and diced green pepper, sliced mango and kiwi and low carb/ gluten free bread on the side. Obviously it was the first thing I just had to do was make a low carb bread. Going without bread so long was horrendous. This one is extremely easy to make:

• 100g almond flour
• 2 medium eggs

1. Whisk the eggs and add the flour.
2. Make sure it is incorporated well.
3. Place in a microwaveable bowl and smooth the top.
4. Microwave for 2 minutes.
5. Slice into thin slices and enjoy!

his wonderful recipe is from Low Carb Living For Families and the writer hereof really has amazing and tasty ideas.


COHEN DIET: Mushroom Sauce

Steak and veggies for dinner really isn't bad diet food but what makes it great is a decent sauce to go with it. I usually have a creamy peppercorn or mushroom sauce but as cream is of the menu I decided that a mushroom sauce would be easier to adapt. By using brown mushrooms you get a better "mushroom" taste without the addition of too much fat.

  • 1 cup sliced brown mushrooms
  • 1 tsp mayo
  • 1 tsp vinegar
  • salt and pepper to taste
  1. Slice the mushrooms into thin even slices (1/2 or 1/4 of your allowance)
  2. Fry in a non stick pan over high heat until browned.
  3. Mix the mayo and vinegar together and add to the mushrooms.
  4. Fry for another minute or two and serve.


COHEN DIET: Chicken Schnitzel

One of the best comfort foods I love is Chicken Schnitzel and mash. We would have it at least once a week and it is something my Hubby always makes whenever I've had a rough day. Some eat theirs with mushroom sauce but I love mine with just a little bit of lemon juice drizzled over the top.

Serves 4

• 4 chicken breasts
• 4 crackerbread
• 2 tbsp fresh coriander
• 4 tsp mayonnaise

1. Crush the crackerbread very finely to resemble bread crumbs.
2.  Chop the coriander finely and add to the crumbs.
3. Season the crumbs with salt and pepper.
4. Spread each chicken breast with 1 tsp mayonnaise.
5. Cover with the seasoned crumbs.
6. Bake in a preheated oven at 180ºC for 25 minutes.

Enjoy with cauliflower mash or roast veggies.


Valentine's Day Egg Bake

From Yuppiechef we have a Valetine's Day Treat for Breakfast
 Egg, baby spinach, watercress, rocket, mushroom, feta & Rosa tomato bake
Preheat the oven to 200°C. Lightly sauté 4 halved baby Rosa tomatoes and 1 sliced large brown mushroom. Add 2 or 3 handfuls of baby spinach, rocket and watercress and stir until the greens are wilted. Divide into two small ovenproof ramekins, sprinkle with a little bit of crumbled feta cheese and create a small well in the center. Carefully break an egg into the well and bake for 12 to 15 minutes until the egg white is white and the yolk is cooked to your preference. Garnish with finely sliced spring onions and serve with fresh, crusty bread.


Valentine's Day Fruit Salad

FromYuppiechef we have another great Breakfast idea
Muesli, yoghurt and hearts of fruit
Using a cookie cutter, cut hearts out of fruit such as watermelon, apple, spanspek and pineapple. Arrange the fruit hearts on top of muesli and yoghurt and finish off with a sprinkling of fresh berries.


Valentine's Day Breakfast Egg in a Heart

Another breakfast from Yuppiechef
Cut a heart out of a piece of bread with a cookie cutter. Lightly fry the one side of the bread until slightly browned and turn over. Carefully break an egg into the heart-shape and slowly cook on low heat (you don’t want the bread to burn before the egg is cooked) until the white is white and the yolk is cooked to your preference. Serve with crispy bacon, rocket and cherry tomatoes.

COHEN DIET: Mango Breakfast Smoothie

Who doesn't love a quick and easy breakfast that you can have on the go? And this one is really good as I add a nice little surprise in the end...

• 100g mango
• 175ml plain yoghurt
• 1 tbsp Fanta Zero

1. Place everything in a measuring jug and blend until smooth with a hand blender.
2. If it is too thick add a little more Fanta.
3. Enjoy!

The Fanta makes it taste like a dessert!


Valentine's Day Bacon and Eggs

Another breakfast idea from Yuppiechef
Bacon and eggs made in a heart-shaped muffin pan
Preheat the oven to 200°C. Quickly fry a piece of rindless streaky bacon until just cooked and set aside. Lightly grease a muffin cup (if you don’t have a heart-shaped muffin pan, round works perfectly too) and line the cup with the piece of bacon. Carefully break an egg into the cup and bake for approximately 12 to 15 minutes until the egg white is white and the yolk is cooked to your preference. Garnish with spring onions or chives and serve immediately with fresh crusty bread.

COHEN DIET: Lunch box Monday 10 February 2014

A very boring lunch box but still delicious. I had a big bowl of Coriander and Cream Cheese Dip made with cottage cheese instead and cucumber and provitas to dunk into it. My fruit for the day were fresh prunes. Like I said nothing fancy but staying within my diet.

COHEN DIET: Steak, White Peach and Green Pepper Sandwich

This is such a quick "sandwich" that is so delicious that I could have it every day. I tend to make it whenever we have leftover steak adding a different fruit and vegetable to the mix (mango and red onion anyone?). The dressing stays the same every time making it quick and easy.

  • 1/2 cup chopped cooked steak
  • 1 peach, chopped
  • 1/4 green pepper chopped
  • 1 tsp mayo
  • 1 tbsp vinegar
  • 2 crackerbread.
  1. make sure everything is chopped more or less the same size.
  2. mix everything together.
  3. If you can let it stand a couple of minutes.
  4. Top a crackerbread and enjoy.


Valentine's Day Ideas!

As always I have at least 10 food magazine subscriptions that provide me with many ideas and these fantastic ideas from Taste of Home magazine was just too good to pass up: I had to share these lunchbox ideas!  I really love the Twinkie idea, but Twinkies have become almost extinct in the shops. But I will be using the pizza idea for Hubby's Valentine's Day lunch.

What is your ideas?


COHEN DIET: Lunch box 5 February 2014

Finally back at work and it feels like I've never left...and with it I try to follow the Cohen Diet, well at least to some degree. I have smoked chicken breast cut into thin strips, cucumber sticks and pickled cocktail onions. I also have 1 fresh prune, 1 nectarine and provita biscuits.

I do deviate a little and have with it a Coriander and cream cheese dip just to spice things up. 

I have forgotten how tedious it could be to do lunch boxes every day while trying to keep it interesting and healthy. It's almost like the one precludes the other!Lets hope I get into the run of things quickly...


COHEN DIET: Cauliflower and Broccoli Mash

One of the first things I start to miss on any low carb diet is mashed potatoes. We tend to eat it 2 to 3 times a week! And without it, it almost feels like something substantial is missing from every meal, which means I am always left wanting...usually wanting more food in the form of chocolates. But this mashed veggies comes very close to the real deal, especially if you leave out the broccoli.

  • 1 cup cauliflower
  • 1 cup broccoli
  • salt and pepper
  • Cooking liquid


  1. Steam the broccoli and cauliflower until very tender. Reserve some of the cooking liquid.
  2. Mash it with a potato masher.
  3. Season with Salt and Pepper.
  4. If the mixture is too stiff add some of the cooking liquid.
If you are not on the Cohen Diet then add some cream cheese and grated Parmesan for a real taste sensation!


COHEN DIET: Yoghurt 'Rice Pudding' with Mango Breakfast

These little breakfast bowls end up tasting just like rice pudding using a rice cake that "puffs" up overnight. You can add any fruit and even sweetener if you want it nice and sweet.

I've even enjoyed it warmed up on a winters morning and it has the same consistency of oats or for some great flavour try adding 1 tbsp hot coffee the next morning.

If you want a more 'loose' consistency, add 1 tsp to 1 tbsp diet Sprite to the yoghurt the night before.

  • 175ml plain or vanilla yoghurt
  • 1 rice cake
  • 1/4 cup mango
  1. Dice the mango.
  2. In a flat bottomed bowl or tub, add 1/2 of the yoghurt.
  3. Place the rice cake on top and squash it down.
  4. Add the rest of the yoghurt on top and spread it evenly so none of the rice cake is visible.
  5. Scatter the mango on top.
  6. Refrigerate overnight.
  7. Next morning, mix the content well and enjoy.