Cohen Diet/ Low Carb: Microwave Scrabled Eggs

Have you ever wished that you could have another option for breakfast at the office? I mean who has time to have breakfast at home? I leave home at 06h00 every morning and I don't have the time, or inclination, to do anything other than get dressed and get in the car for my commute to Town. And at the office you are restricted to cereal or instant oats. I did this as part of the Cohen Diet but lose the cracker bread or replace it with some low carb bread and you have a hot and filling lunch in seconds!


You can do plain scrambled eggs, or add some cheese or even add some veggies like I've done here. I used Rosa tomatoes, onion and green pepper chopped into small bits. Some leftover roast veggies, chopped finely or even a combination of cream cheese (I love Laughing Cow or even Kiri) and grated cheese works like a treat. I really do wish I knew about this before. The last 15 years would have been so much different!

What you need:

  • 1-2 eggs
  • 1tsp milk or cream
  • add-ins: tomato, green pepper, cheese etc.
  • salt and pepper

What to do:

  1. Get a microwave safe bowl, one with a flat bottom if you can but it doesn't really matter.
  2. Add the eggs and milk or cream to the bowl and whisk well.
  3. At this stage you can add everything in but you can also add it at the end if you want crisp veggies.
  4. Microwave at High for 1 minute or until the edges start to bubble.
  5. Remove and using a fork stir it.
  6. If you haven't added your goodies, do so now.
  7. Return to the microwave and continue cooking on High for 30 second intervals and removing it to stir with a fork between each time until it is cooked a little less than your liking.
  8. Remove from the microwave and let it stand for a few minutes.
  9. Season with some salt and pepper and stir again.
  10. Grap some toast or crackerbread and enjoy!

Notes: The eggs continue to cook as it stands so remove it just before its is cooked all the way through other wise you will have rubbery eggs.

These eggs were so good that I have even used this method at home when the Little One wants scrambled eggs on short notice!.

What is you favourite add-ins?


Low Carb: Quick cheese roll-ups

Doing low-carb 24/7 isn't as easy if you have done things differently for the last 3 decades! Bread has always been my stable for snacks and lunches. Even breakfast for that matter. So what doe you do for a quick snack if a PB & J sandwich is no longer an option. Well I opened the fridge door and grabbed the first 3 things I saw intending to do a bit of a platter. But the pork slices were so thick that I really couldn't get away from the idea to use it as a mini-meat-tortilla!

So all you need is a slice of thick ham or beef, some plain cream cheese (I see Kiri has finally brought back their big containers - so good!) and some chili sauce or mustard. I used the Fynbos Smoked Chili Relish.

Place the ham on a plate, spread with 1 tbsp cream cheese, top with sauce and roll into a cigar shape!



Quick Nachos

Do you ever have a bunch of people coming over and they require feeding but it really is just too hot? And a formal dinner is not part of the invitation? Then this is the best way to deal with them. It's great for a Rugby match that starts just after lunch and a braai is not on the cards or even a bunch of teenagers at a swimming pool party or any kids party for that matter.

I make it in a large baking tray and everyone gets to add their own toppings. I don't add chillies to the mince mixture but rather have sliced jalapenos as a topping. This way even the little one can enjoy it. I make a standard bolognaise sauce with the following:

  • 1kg mince
  • 1 onion chopped
  • 2 cans chopped tomatoes
  • 1 small can tomato puree
  • 1 TBSP mixed herbs
  • 1 packet taco seasoning (or 1 TBSP each smoked paprika and ground coriander)
I brown the onions and mince in a big skilled and add everything else allowing it to cook over medium heat until most of the water evaporates (too much waters makes for soggy nachos). If you have a can or 2 of refried beans you add them or even just a can of baked beans taste good.

To assemble you need:

  • 1 tub plain cream cheese
  • 3 cups grated cheese
  • nacho chips or Doritos
  • Fresh coriander chopped
Layer the nacho chips on a baking tray covered with foil and sprayed with oil. Layer the mince on top. Dot with cream cheese and sprinkle liberally with the cheese last. Add the coriander and bake in a preheated moderate oven until the cheese is melted and starting to brown.

Enjoy with the following toppings:

  • sour cream
  • avocado
  • fresh salsa made with tomatoes, onion and fresh coriander
  • limes

Even the Little One loved it and it is Hubby's one dish that he will eat every night if he could.

For a low carb version just remove the beans and nachos and add home made nachos or using low carb tortilla, cutting it in wedges and baking it until crisp.



LOW CARB Chicken Salad

This salad is quick and easy if you have roast chicken or any leftover cooked chicken on hand. As always I prepare a bit more supper than needed or buy a rotisserie chicken when I am feeling lazy. We have most of it for dinner or a weekend lunch and I make something like this for dinner or lunch the next day. This could be called the kitchen sink chicken salad as it is an opportunity to add whatever you have in the fridge - a jar of green olives, small packets of veggies, that half cucumber and so on.

So here is what I did. I added the following (but you can add whatever you want and as many as you want:
  • some Rosa tomatoes cut in half,
  • some cucumber slices,
  • a salad onion (purple) cut in slices,
  • fresh coriander, shredded,
  • sugar-snap peas, cut in strips
  • green olives, and
  • some fresh minced garlic.

Adding all of these is fine as long as you are either eating it directly or you have to keep your lettuce separate or it will go soggy.

Thereafter I added about half a cup of cooked chicken on top.

The dressing is quick and easy - just throw everything in the same bowl! 
  • some pouring cream (2tbsp)
  • some vinegar (1 tsp)
  • some olive oil (1 tsp), and
  • salt and pepper
As I added all the ingredients at the same time I just poured these last ingredients on top. If you wish to keep it separate then use the above, add the garlic and coriander, mix well and keep one side.

Mix well and leave for a bit to infuse (or make the dressing in advance) and enjoy!


Low carb breakfast and lunch, Monday 11 January 2016

Can you believe it's 2016 already? I don't know where my year has gone...or my good intentions for that matter. I had a bit a sick Christmas as my immune system kind of crashed - due to many things such as stress, many new and exciting developments career-wise but mainly due to my very bad diet of high carb and high sugar. But I was properly scared straight with this book:

Oh my goodness, what am I feeding myself and my family? I have never really been on the low carb high fat (LCHF) bandwagon because I have very high hereditary cholesterol and am so scared that such a diet might make it worse. I have played around with it before by making Low Carb Microwave bread and so forth but somewhere between Christmas and New year something in me snapped. And I have a sneaky suspicion it might be my sugar addiction. I immediately stopped all sugar intake. I became a bit of a Food-Label-Nazi (Hubby's words not mine) and the more I read the more I got scared. Why is all this information only coming to hand now? Why have we always been told fat is bad if that is not the case and why are people still fighting against a food revolution? In Sweden it has gone National and I wish I could read the local language as they have some amazing authors and experts around.
(Little One's lunch - flapjack pancake with cashew nut butter and fresh raspberries | chickken meatballs, grapes, tomatoes and sugarsnap peas)
So anyway. My rant is complete, I promise. This is the last you will hear om my scare. You will notice that while I am trying to unconsciously follow a LCHF diet (which is naturally low in sugar), my family is not. The reason is mainly the same as why you will not hear me talk about the lifestyle again: it must be your realisation of what might work for you. I have only been doing for 2 weeks so I don't even know if it is good for me or sustainable. I will be reducing the Little One's sugar intake gradually - if I take away all the goodies now I will have a riot on hand. And as I do most of the cooking Hubby's diet will eventually follow. I will add high carb foods such as pasta where I can but I will not cook 2 separate meals.
So lets get on with it it! What does my menu for today look like? A coffee with some cream, Double Cream Plain Yoghurt topped with some fresh raspberries and cacao nibs. A bit sour but really nice and surprisingly filling. I am trying to teach myself to only eat when I am actually hungry (not bored etc) and to stop when I am full. But being scared of sudden hunger means I always have to add a snack or 6. Now I add 1/2 an avocado coated in some olive oil so it won't go brown and cucumber sticks. To either eat on it's own with some salt and pepper, as a dip for the cucumber sticks or to add to my salad.

I also made some "fat bombs" which is basically some peanut butter fudge or chocolate candies. A good excuse to get more fat in my diet wile also addressing my extreme sweet tooth. They are easy to make and even the Little One likes them - much better than normal chocolate. I even add them to coffee to make a Mocachinno. You do have to keep them in the fridge though or they melt.

And finally lunch is a Chicken Salad. So quick and easy to make! I will post the full recipe hereafter! Let me know in the comment section what you think about this (controversial) topic? Will you try it? Have you tried it and failed? Let me know whether I am making a huge mistake or whether you will follow my new adventure!


South African Braai Pie | Steak Jalapeño Popper Pie

Happy New Year!!

This is something special for new year, a beautiful braai pie (BBQ puff pastry pie on the grill). This is just perfect as it is hot, the sun is shinning and everyone needs to get out for a bit . So light the fire, braai some meat, make this pie and add a salad or 2 and your summer menu is fixed, so sit back, relax and get ready for 2016, it is going to be a bumpy ride!

  • 2 rolls puff pastry, defrosted
  • ½ cup onion relish or chutney (anything sweet even sweet chilli sauce)
  • 2 packets salami
  • 2 cups left over steak, sliced thinly
  • 1 cup jalapeño slices, seeded
  • 2-3 cups grated mozzarella
  • 1 cup feta, crumbled


  1. Spray the braai grid well with baking spray on both sides
  2. Unroll one of the rolls of puff pastry onto the first grid.
  3. Spread with the onion relish or chutney.
  4. Place a layer of salami over the pastry then top with the steak, jalapeño slices and feta.
  5. Add a layer of cheese.
  6. Finish with another layer of salami and then place the second roll of puff pastry on top
  7. Using your finger tips seal the edges of the pastry as if making a pie
  8. Lightly brush with egg wash before placing on the braai and make three small incisions in the top of the pastry using a small knife to allow the steam to escape
  9. Place high on a very cool braai and allow to cook for about 20 minutes turning the pie over often.
  10. Remove from the grid by placing a cutting board on top and turning it over.
  11. Cut into slices.
  12. Enjoy!

Happy New Year 2016 | Healthy You

Here is to a new year and the obvious new year's resolutions!. Why not decide to just try and be healthier? No dieting!
Try these recipes like this Breakfast Salad Sandwich! Not only was it tasty and not too strange to have a sandwich for breakfast, but it also kept me feeling full until past lunch! Having something like this feels like a proper meal and it kept the hunger illusions at bay. It also didn't feel like diet food with the added chilli paste. But instead fry some of the peppers and some mushrooms with garlic and spice to add to the cottage cheese. It really helps! You could also add some fruit fro a bit of sweetness...

Here is what I used:

  • 2 cracker breads
  • 1/2 cup smooth or creamed cottage cheese
  • 1/2 tsp smoked chilli paste
  • 1/2 cup lettuce leaves
  • 1/4 yellow pepper
  • 1/2 small red onion
What to do:

  1. Mix the cottage cheese and the chilli paste. Add some water or milk if it is too stiff.
  2. Slice the pepper and the onion.
  3. Layer the cottage cheese on the cracker bread then top with: cottage cheese, peppers and onion.
  4. Enjoy!

Another great breakfast option is just full cream yoghurt and fruit with 1/2 tsp honey. This is still more than 50% less sugar than other low fat or fat free fruit flavoured versions! Sad but true...

Or how about a steak, strawberry and grape salad? Sweet and juicy with only a little amount of fat! No added sugar and no carbs!

And if you are really going to go low carb, why not make your own bread that takes only 2 minutes in a microwave?

The options are endless and all it takes is for you to make better choices. Not always the perfect choice...just better than your usual one!