• 12-14 oz (340-400g) cod fillets
  • Sea salt & pepper
  • 1.5 oz (~45g) prosciutto de parma
  • 2 Tbsp (28g) grass-fed butter
  • 1 clove garlic, minced
  • 4 cups (~180g) baby spinach
  • 2 Tbsp capers
  • 1 tsp fresh lemon juice
  • Zest of 1 lemon


1. Pat fillets completely dry with paper towels and allow to come to room temperature.
2. Once they are at room temperature (usually about 30 minutes), pat them dry again and sprinkle with a little salt and pepper. Not too much salt here because the prosciutto is salty.

3. Wrap the fillets with prosciutto. You want to wrap them tightly but gently so that you do not tear the prosciutto. If your prociutto is in strips rather than sheets, just overlap the strips to create a sheet and then wrap around the fillets. I like to lay the prosciutto out on a flat surface, place the fillet on top, then roll the fillet to wrap it.
4. Melt butter or ghee in a cast iron skillet or other nonstick pan over medium heat.
Once the butter is hot, add the fillets and cook for 5 minutes per side or until the fish flakes easily with a fork.

5. Total cooking time of 10 minutes. Flip carefully with a flexible spatula. Cooking time is for 1″ fillets. Adjust cooking time based on the thickness of your fillets. When in doubt, use a thermometer and cook until the internal temperature reaches 140ºF/60ºC.

6. Remove the fillets to a cooling rack. This prevents the bottoms from getting soggy.

7. With the burner still on medium, add garlic to the pan and stir for about 30 seconds. Add spinach, capers, and lemon juice. Stir and cook for about 1-2 minutes. Just until the spinach has wilted.

8. Move the spinach to plates using tongs. Top with the fish and sprinkle with lemon zest.

Serve immediately and enjoy!





  • 6 heaping cups cauliflower florets (from 1-1/2 pound cauliflower) cut into 1-inch florets
  • 3 garlic cloves
  • 2 tbsp olive oil, plus 1 teaspoon
  • 1 teaspoon turmeric
  • 1 teaspoon cumin
  • 1/8 teaspoon crushed red pepper flakes, optional
  • 1/2 tsp kosher salt, to taste
  • 1 medium chopped onion
  • 3 cups vegetable/ chickenRoasted-Cauliflower-Turmeric-Soup-1-3.jpg broth
  • 1/4 cup full fat canned coconut milk (check sugar), shaken well
  • 2 tablespoons chopped cilantro



  1. Preheat the oven to 450°F. Smash the garlic cloves with the side of the knife.
  2. Place the cauliflower florets and smashed garlic in a large bowl and drizzle with 2 tablespoons olive oil. Shake the bowl a few times to coat the cauliflower evenly with the oil.
  3. In a small bowl combine the turmeric, cumin, salt and crushed red pepper flakes. Sprinkle evenly over cauliflower, tossing well to coat evenly.
  4. Place the cauliflower on a large rimmed baking sheet and bake in the center of the oven until browned and tender, about 25-30 minutes, turning the florets occasionally so they are evenly cooked. Reserve 1 cup.
  5. Meanwhile, heat a medium pot over medium heat, add 1 teaspoon oil and onion and cook until translucent, about 2 to 3 minutes. Add the broth and transfer the remaining roasted cauliflower to the pot, bring to a boil and cook covered on low 15 minutes.
  6. Use a hand blender (or regular blender carefully in batches) and blend until smooth. Salt to taste as needed, stir in coconut milk and serve topped with roasted cauliflower and cilantro with additional coconut milk for drizzling if desired. Makes 4 1/2 cups.



I made this for Christmas and it was a massive hit. Very moist on the inside and super chocolatey. Non keto following family members loved it just as much. Made it the night before and after it cooled left it on the counter covered with a dish towel  and it was still very moist. Almost had a brownie like consistency. I’ll be making it again for the next party we go to just as long as it stays out of the house because I would eat the entire thing   . Ended up not making the topping but we did use whipping cream with a drop of sugar free vanilla extract and it was great. For non keto followers ice cream would be an insanely delicious add.


  • 2 sticks butter (1 cup) unsalted, cut into pieces
  • 8 ounces 85% dark chocolate chopped (we used 4oz 100%, 4oz 56% because it was all we could find)
  • 6 large eggs separated
  • 3/4 cup Swerve granulated sweetener (you can also buy this at Publix)
  • 1 tsp chocolate liquid Stevia (also at Publix)
  • 1/2 cup almond butter no sugar added
  • Optional topping: In a stand mixer combine 1/4 cup heavy whipping cream with 2 tbsp almond butter and 1/2 tsp liquid stevia. Spread on cake once cool and top with toasted slivered almonds.


1. Preheat oven to 350 degrees F.
Line a 10 inch spring form pan with parchment and spray with olive oil cooking spray. (I brought my silicone bread loaf pan and used this instead)

2. In a heat proof bowl over gently simmering water, melt butter and chocolate together. Stir until smooth. Set aside.

3. In a stand mixer,stir egg yolks and swerve until combined. (Didn’t have a stand mixer so just used a whisk and elbow grease.)
4. Gradually pour in melted chocolate mixture into yolks.
5. Add in chocolate stevia and almond butter and stir until combined.
6. In another bowl use an electric mixer to beat egg whites until stiff peaks form.

7. Fold them into the chocolate almond mixture until combined.
7. Pour into pan and bake 35 minutes. Torte will be very moist in the middle.
8. Transfer torte to a wire rack and cool completely in pan about 1 hour.
Once cool, remove from pan and top with optional toppings if desired.
Refrigerate left overs if whipped cream topping has been added. Does not need refrigeration if no topping has been added.

Easy Keto Coconut Macaroons



Ingredients (makes 22-24 macaroons)

  • 3 cups unsweetened coconut (225 g /8 oz)
  • 4 large egg whites
  • ⅛ tsp sea salt or pink Himalayan salt
  • ½ cup powdered Erythritol or
  • Swerve (80 g/ 2.8 oz)
  • 1 tsp sugar-free almond extract or
  • sugar-free vanilla extract
  • 100 g 90% dark chocolate, melted (3.5 oz)



1. Place the shredded coconut on a baking tray lined with parchment paper. Toast the coconut in the oven at 300 F/ 150 C for 4-5 minutes. Remove from the oven and let it cool down.

2. Place the egg whites in a bowl and add a pinch of salt. Beat the egg whites until fluffy. Add the powdered Erythritol and beat until the they create soft peaks. Easy Keto Coconut Macaroons
To the bowl with the egg whites, add the toasted and cooled coconut. Finally, mix in the almond extract.

3. Using a spoon and your hands, create 22-24 small macaroons. Place them on the baking tray lined with parchment paper or a silicon mat. Use two trays if needed. Easy Keto Coconut Macaroons
Bake the macaroons at 300 F/ 150 C (fan assisted) for 10 minutes, and then turn the temperature down to 130 C/ 265 F and bake for 20 more minutes.

4. Remove the macaroons from the oven and let them cool down on a cooling rack.

5. Meanwhile, melt the dark chocolate in a double boiler or a glass bowl on top of a small saucepan filled with a cup of water over a medium heat. Once completely melted, remove from the heat and set aside to cool down. The chocolate should not be hot when you use it for coating.
Decorate the macaroons by dipping the bottom parts in melted dark chocolate. Place them back on the tray. Drizzle any leftover chocolate on top of the macaroons. Place in the fridge for 10-15 minutes or until set.
Tip: To help the chocolate solidify quickly, the melted chocolate should be cooled to room temperature before decorating. Placing the macaroons in the freezer for 10 minutes will also speed up the process.

Keto Crab Stuffed Mushrooms


Ingredients (makes 6 servings)

  • 1 lb button or cremini mushrooms, stems removed (450 g)
  • 7 ounces lump crab meat (200 g)
  • 3 green onions, chopped (45 g/ 1.6 oz)
  • ½ cup grated Parmesan, divided (45 g/ 1.6 oz)
  • ⅓ cup mayonnaise
  • ½ tsp paprika
  • ½ tsp garlic powder
  • ¼ tsp sea salt
  • ¼ tsp black pepper
  • 2 tsp fresh minced parsley

1. Preheat the oven to 350 F/ 175 C and line a baking sheet with parchment paper. Remove the stems from the mushrooms and save for another use.

2. In a medium bowl mix together the crab, chopped green onions, ¼ cup of the grated parmesan, mayonnaise, paprika, garlic powder, salt, black pepper, and parsley.

3. Fill each mushroom with the mixture then sprinkle the remaining cheese over the top.

4. Bake for 15 minutes until the cheese is golden and bubbling. Serve immediately.

Low-Carb Pork, Sage & Bacon Stuffing




  • 1 tbsp extra virgin olive oil
  • 1 tbsp butter (14 g/ 0.5 oz)
  • 1 Keto Bun (Hands-onOverall 
  • 1 large brown onion (150 g/ 5.3 oz)
  • 500 g good quality pork mince (1.1 lb)
  • few leaves fresh sage leaves
  • 6 thin-cut slices bacon (90 g/ 3.2 oz)
  • zest from ½ organic lemon (1 tsp)
  • ½ medium courgette, grated (110 g/ 3.9 oz)
  • 35 g dried cranberries, without added sugar (1.2 oz)
  • 50 g macadamia nuts (1.8 oz)
  • ½ cup chicken stock or chicken broth
  • good pinch of salt and pepper


  1. Preheat the oven to 180 C/ 355 F (fan assisted). Peel and chop the onion into big chunks. Blitz in food processor until fine. Alternatively, chop fine by hand.
  2. Heat 1 tablespoon of olive oil in pan and fry the onion of a low heat for 5 – 10 minutes until soft. Remove from the heat.
  3. Finely chop the sage leaves and 1 slice of bacon. Blitz 30 g of the Keto bread into breadcrumbs in a food processor. Chop the rest into small croutons about 1 cm (½ inch) in diameter.
  4. Grate the courgette and squeeze out the water using a muslin cloth or your hands
  5. Place the pork mince, chopped sage leaves, cooked onion, chopped 1 slice of bacon, breadcrumbs, lemon zest, grated courgette, most of the cranberries and macadamias (keep some for later) and season with salt and pepper. Mix well with your hands.
  6. Place the stuffing mix in a heat proof casserole dish. Press the Keto stuffing to the edges. Rub the butter into the croutons. Top the stuffing with the remaining croutons, cranberries and macadamia. Finally layer in strip the 5 slices of bacon.
  7. Place in the oven for 30 minutes. After 30 minutes, carefully remove from the oven, lift off the bacon, fluff the stuffing up with a fork. (Depending on the fat content of the pork you may choose to drain some, I used a leaner 10% fat and stirred didn’t drain the juices as this is what makes it taste so good.)
  8. Add the stock and fluff again. Place the bacon back on top and roast back in the oven for a further 20 minutes until golden on top. Enjoy or let it cool down and store in the fridge for up to 3 days.

Pumpkin Cloud Bread (Low Carb, Gluten Free)

I thought I had already posted this but I guess not. I made this a couple months ago and was blown away by the fact it actually rose and looked like a loaf of bread. We made french toast out of it and it was delish!

It can also be frozen for later!pumpkin-cloud-bread-6.jpg


  • 6 eggs separated
  • 1/2 tsp cream of tartar
  • 6 oz pumpkin puree
  • 2 tsp pumpkin pie spice + extra cloves 😉 
  • 1/4 tsp salt
  • 2 tbsp Sukrin Gold or another sugar free granulated sweetener
  • 1/2 cup unflavored protein powder or vanilla protein powder 



  1. Preheat oven to 300 degrees.

  2. Add the egg whites to a stand mixer with the cream of tartar and blend on high until stiff peaks form.

  3. In another bowl mix the egg yolks and remaining ingredients together until well blended.

  4. Fold the egg whites a third at a time to the pumpkin mixture until all incorporated.

  5. Pour into a greased loaf pan and bake for 45-50 minutes until golden brown.

  6. Allow to cool before removing and slicing.

Cajun Chicken & Prawn Zoodles

Ingredients (serves 2)

  • 2 boneless skinless chicken breasts, cut into thin strips or small cubes
  • Peeled prawns (I dont know how many- as many as you want!)
  • 3-4 medium zucchini, spiralized
  • 3 teaspoons Cajun Spice Mix, More To Taste (*store bough or see recipe below)
  • 1 tablespoon butter
  • 1 tablespoon olive oil
  • 1 thinly sliced bell peppers (color of choice)
  • 2 cloves garlic, minced
  • 1⁄2 cup heavy cream or half & half or sour-creamCajun-Zoodle-Pasta-with-Chicken-9-of-11.jpg
  • salt & pepper to taste


2. In a seperate bowl add the rest of the Cajun seasoning and peeled prawns in  in a sealable plastic bag; shake to mix. Add shrimp and shake to coat.
3. Heat oil in a large non-stick skillet over medium high heat. Cook and stir shrimp in hot oil until they are bright pink on the outside and the meat is no longer transparent in the center, about 4 minutes.
4.  Heat a large heavy-duty skillet to medium-high heat. Add butter and olive oil to skillet and heat until butter is melted. Add chicken to skillet and cook on high until chicken is cooked through and crispy, about 6-7 minutes.
5. Reduce heat to medium and bell peppers and minced garlic and saute for 1-2 minutes. Add heavy cream (or sour-cream) and simmer for 1-2 minutes. Taste and add salt and pepper to taste. Turn off heat and toss in the zucchini noodles and prawns.


*To make your own Cajun seasoning mix: combine ½ teaspoon salt, ½ teaspoon paprika, ½ teaspoon garlic powder, ¼ teaspoon ground black pepper, ¼ teaspoon onion powder, ¼ teaspoon cayenne pepper, ¼ teaspoon dried oregano, ¼ teaspoon dried thyme, ⅛ teaspoon red pepper flakes.

Coconut Flour Pie Crust (w/ quiche filling)

Can’t wait to use this to make a quiche this weekend. giphy.gif



  • 1/2 cup butter
  • 2 eggs
  • 1/4 cup low carb sweetener  leave out for savory
  • 1/4 teaspoon salt
  • 3/4 cup coconut flour



  1. Place butter in a microwavable bowl. Microwave until melted.
  2. Add eggs, sweetener, and salt. Mix well.
  3. Stir in sifted coconut flour until dough forms.
  4. Knead dough for about a minute and then form into a ball. If too sticky, knead in a little more coconut flour.
  5. Roll out dough between wax paper to about 1/8 inch thick.
  6. Turn rolled out dough into a 9 inch pie pan.
  7. Prick bottom and sides of crust with a fork. Use a pie crust shield to prevent burning the edges.

  8. Bake crust at 400°F for 10 minutes. Cool completely on wire rack.


Quiche Filling (Servings8)


  • 1/3 pound bacon, cooked and chopped, ( 226.7 g)
  • 16 ounce bag frozen spinach, thawed and squeezed dry, (453.5 g)
  • 6 large eggs
  • 2 ounces onion, thinly sliced or minced, (about 1/4 of a medium onion) (56.5 g)
  • 3/4 cup heavy cream (177.4 ml)
  • 8 ounces Swiss or cheddar cheese, grated (226.7 g)
  • 3/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 pinch nutmeg
  • 1 teaspoon lemon zest (optional)
  1. Cook the bacon until crisp and chop. I do a whole pound in the oven and only use 1/3 for the recipe.

  2. Grease a pie plate or 8×8 glass dish. Preheat oven to 350 degrees F.

  3. Thaw the spinach and squeeze dry. Slice the onion very thinly into half rounds or mince. Grate the cheese.

  4. Put all of the ingredients into a large bowl and mix with a hand mixer until totally combined. Pour into the prepared pan and spread with a rubber spatula. Place into the middle of the oven and cook for 40 minutes.