This s my favourite while I’m fasting

  • 1 large stewing chicken, (2.4k, or 4-5 lbs.)
  • 2 brown onions, peeled and diced
  • 1 large carrot, peeled and chopped
  • 1 large celery stalk, coarsely chopped
  • 1 sprig of thyme
  • 1 hanful of fresh parsley
  • 1 whole clove
  • 1 tablespoon of salt
  • 1 teaspoon of pepper

  • Place the chicken in an 11 litre ( 3 gallon) stock pot and cover with water.
  • Bring to a boil until the top of the water is covered with a layer of white scum.
The scum is denatured protein, similar to the proteins that make up egg whites. It is harmless and flavourless, but visually unappealing. Eventually, the foam will break up into microscopic particles and disperse into your stock, leaving it greyish and cloudy.
  1. Remove the chicken from the pot, discard the water and rinse the gunk off of the chicken
  2. Rinse out the inside of the pot, put the chicken back into it and cover with water.
  3. Add the rest of the ingredients and bring to a boil
  4. Reduce the heat to a simmer and simmer for five to eight hours.
  5. Remove from the stove and taste for seasoning. If the flavour is not concentrated enough, continue simmering until the liquid has reduced more.
  6. Use a slotted spoon tote move the chicken and vegetables from the broth, straining what you can’t get through a fine mesh sieve.
  7. Pour the broth into a bowl and refrigerator until the fat has congealed on the top of the broth and you can scrape it off easily.

TIP: what to do with the meat and veggies you removed from the broth

Pull the chicken meat off the bones. Pour a can of Campbell’s cream of chicken soup into a pot and add the chicken meat, plus the vegetables from your broth. Add some frozen peas or other vegetables if you like. Instead of adding milk and water to the soup, add a cup your delicious chicken broth. Bring to a simmer, taste for seasoning, and then pour the mixture into a large, pastry lined pie dish. Top with puff pastry bushed with a bit of beaten egg. Make some decorative slits in the pastry to allow steam to escape. Bake at 190°C (375°F).until the top has browned and the filling has started to bubble up through the sits in the pastry.

I can’t eat this pie because it’s a bit high carb for me. But! David loves it.:-)
Lower carb and nutrient dense

  • 4 cups of old-fashioned rolled oats
  • 1/2 to 1 cup of unsweetened shredded coconut
  • 1/2 cup of sliced almonds or chopped pecans
  • 1/2 cup of sunflower seed kernels
  • 1/2 cup of pumpkin seed kernels
  • 1/2 cup of currents or dried cranberries
  • Optional: 2 tablespoons of sesame, poppy, or chia seeds.

  1. Spread the oatmeal over the bottom of roasting tray and place into a is 190°C (375°F) oven until lightly toasted, stirring occasionally to ensure even browning.
  2. Remove from the oven and cool.
  3. Stir in the rest of the ingredients and store in an airtight container
Serve with milk, almond milk, or soy milk. Sweeten to taste and top with a small handful of fresh berries.
A ‘hunter-style’ meal with chicken, onions, tomatoes, herbs, and vegetables.

  • 2 tablespoons of good quality olive oil
  • 6 skinless chicken thighs or drumsticks
  • 1 large diced red onion
  • 5 cloves of garlic, peeled and minced
  • 1 small diced red pepper (capsicum)
  • 1 small diced yellow pepper (capsicum)
  • 1 large carrot, peeled and sliced
  • 10 oz. (300g) fresh mushrooms, sliced
  • 1/2 cup of pitted Kalamata olives
  • 2 sprigs of fresh thyme
  • 2 sprigs of fresh oregano
  • A handful of fresh parsley, chopped
  • 1/2 cup (150 mil) of red wine
  • 28 oz (820g) crushed tomatoes
  • 2 tablespoons sugar free tomato paste
  • 7 oz (200g) Roma tomatoes, quartered
  • 1/2 teaspoon red pepper flakes
  • Salt and pepper

  1. Season the chicken with salt and pepper.
  2. Heat the oil in a heavy skillet and sauté the chicken until golden. Remove from the skillet and set aside.
  3. Sauté the onion until transparent. Add the garlic and cook until fragrant.
  4. Add the peppers, carrot, mushrooms and herbs. Cook until the vegetables begin to soften. Remove from the pan and set aside.
  5. Pour the wine into the pan, scraping up any browned bits. Cook until the wine is reduced by half
  6. Add the crushed tomatoes, tomato paste, Roma tomatoes and chill flakes.
  7. Season with salt and pepper to to taste.
  8. Return the chicken pieces and the vegetables you set aside to the skillet and continue to cook until tender.
  9. Remove from heat and garnish with the parsley.
  10. Serve immediately.

This is traditionally served with rice, pasta, or roast potatoes. I need to stsy low-carb, so cauliflower mash works well for me
  • 1 head of cauliflower, seperated into florets
  • 1/2 tablespoon of good quality olive oil
  • 1 - 2 clove of garlic, smashed
  • 1/4 cup grated Parmesan cheese 
  • 1 tablespoon of low fat cream cheese
  • 1/2 teaspoon sea salt
  • 1/8 teaspoon freshly ground black pepper

  1. Place the cauliflower florets into a pot and cover with water. Bring the water to a simmer and cook the cauliflower until tender
  2. While the cauliflower is cooking, heat the olive oil in a small skillet, place over medium heat; add the garlic and stir until softened. Remove from the heat.
  3. Transfer the cauliflower to a food processor; cover and blend on high until creamy. Blend in garlic, Parmesan cheese, salt, and black pepper..
  • 8 small unpeeled red potatoes
  • 4 cloves of garlic, peeled
  • 1/2 cup of hot milk, almond milk, or soy milk (a bit more if necessary)
  • 1 teaspoon of olive oil
  • salt and freshly ground pepper

  1. Place a pot of water on the stove to boil
  2. Quarter the potatoes
  3. When the water comes to a boil, add the quartered potatoes and garlic to the pot.
  4. While the potatoes and garlic are cooking, heat the milk
  5. When the potatoes are tender, strain the water from the pot, leaving the potatoes and garlic behind.
  6. Start mashing the potatoes. I use an old-fashioned hand masher but you can use any tool you prefer.
  7. Once the potatoes are fairly smooth, add the olive oi and milk.
  8. Continue mashing until light and fluffy, adding a bit more milk if necessary.
  9. Season to taste with salt and freshly ground pepper.
  10. Cool in the fridge and reheat before serving.
If you are a diabetic and trying to stay lower carb but really miss potatoes, pasta, rice or barley there is s trick you can use to prevent a spike in blood glucoose levels when eating them.

When cooked potatoes, pasta and rice, etc. are cooled down, your body digests them differently, causing fewer calories and be absorbed. This is because some of the starch in them is converted to ‘resistant starch,’ resulting in a smaller blood glucose spike. Reheating is even better - it reduces the rise in blood glucose levels by a whopping 50 percent!

Learn more here
  • 2 tbsp good quality olive oil
  • 4 cloves garlic, minced
  • 1 tbsp. tomato paste
  • 1 800g can (28oz) of crushed tomatoes
  • 1/2 cup of red wine, preferably Pinot Grigio or Chianti
  • 1/4 cup of fresh basil, chopped
  • 1 tsp. dried oregano
  • 1/2 tsp. crushed red pepper flakes
  • Salt and freshly ground black pepper

  1. Place a deep skillet over medium heat and add the olive oil.
  2. Add the garlic and cook until frswgrant.
  3. Add the tomato paste and crushed tomatoes,
  4. Fill the empty crushed tomato can with the 1/2 cup of wine and swirl to catch any remaining tomato. Pour it into the pan.
  5. Season the mixture with oregano, red pepper flakes, and a generous amount of salt and pepper. Stir in the basil and let the sauce simmer until thick.
You can turn this into a lovely seafood marinara by adding cooked shrimp/prawns, mussels or clams, slices of calamari and pieces of fish. Serve over reheated Spelt pasta
  • 2 average size beetroots, red or golden
  • 1/2 sweet potato
  • 4 large turnip, parsley, or rutabaga roots
  • 2 large carrots
  • 1/2 tsp sea salt
  • 4 tbsp of coconut or olive oii.

  1. Preheat the oven to 175 °C/ 350 °F fan oven, or 195 °C/ 380 °F conventional oven
  2. Clean and peel all the vegetables.
  3. Slice them very thinly on a mandolin or in your food processor fine slice disk.
  4. Place the carrot, and sweet potato in one bowl and toss them with oil. Repeat with the beetroot in a seperate ow to prevent turning the rest of the vegetables pink.
  5. Place the vegetables on a baking sheets in a single layer nd. sprinkle with a pinch of sea salt.
  6. Place in the oven and bake for about 25-35 minutes or until crisp. Keep an eye on them and rotate the trays 3-4 times.
  7. Remove from the oven and let them cool down to room temperature. ENJOY!

TIP:you cn use additional flavourings like garlic or onion powder, Italian herbs, or a pinch garam masala
Lightly coating slices of zucchini with Parmesan cheese cheese turns the squash into tasty potassium-rich chips.

  • 3 to 4 cups of thinly sliced zucchini
  • 1 Tbsp. of olive or coconut oil
  • 1/2 cup of finely grated Parmesan cheese
  • Black pepper

  • Method:
    1. Preheat the oven to 425 degrees.
    2. Toss the zucchini with the oil in a bowl. Drain off any excess
    3. Pour the Parmesan in the bowl and toss until the zucchini is evenly coated.
    4. line a baking sheet with baking paper, rub the paper with a bit of oil, and arrange the coated zucchini in a single layer.
    5. Bake about 15 minutes, then flip the slices.
    6. Bake for 10-15 minutes more, or until they’re crisp.
    7. Remove from the baking sheet immediately to keep them from overcooking or getting soggy.
    TIP:Try additional flavourings like garlic or onion powder, Italian herbs, or a pinch garam masala