Keto Meal Plans To Lose Weight

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The low-carb cauliflower pizza you need tonight

 

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INGREDIENTS

• ¼ cup (60ml) each tomato pasta sauce and pesto
• 100g mozzarella, thinly sliced
• 250g mixed cherry tomatoes, halved (smaller ones left whole)
• Baby basil leaves, to serve

CAULIFLOWER DOUGH

• 1 (about 700g) cauliflower
• ¾ cup (75g) almond meal
• 1 tbs olive oil
• 30g grated parmesan, plus extra to serve
• 2 eggs

METHOD

1.Preheat oven to 140°C (fan-forced). Line 2 baking trays with baking paper. For cauli-flour dough, roughly chop cauliflower and place in a food processor. Pulse until very finely chopped, then tip into the centre of a clean Chux cloth. Place over a bowl and squeeze to remove any excess liquid. Spread cauliflower over prepared trays and bake for 15 minutes to dry out. Remove and stand to cool slightly.

2.Return cauliflower to food processor with almond meal, oil, parmesan, a pinch each of salt flakes and freshly ground black pepper, and eggs. Whiz until a smooth dough, scraping sides if neccesary.

3.Increase oven to 180°C. Spread cauliflower mixture over 1 baking-paper-lined tray to form a circle and use a piece of plastic wrap to press mixture down until about 1cm thick. Roast for 25 minutes or until cooked through and golden, then remove from oven.

4.Increase oven to 250°C. Spread tomato sauce and half the pesto over cauliflower pizza base, then top with mozzarella and roast for 5-10 minutes or until cheese is melted and bubbling.

5.Meanwhile, toss tomatoes and remaining pesto in a bowl. Season with pepper. Remove pizza from oven and top with pesto tomato and basil. Scatter over extra parmesan to serve.

Chicken and Mushroom Pizza

Ingredients 

Base

2 cups self raising flour

1 cup milk

3 Tablespoons butter

Pinch of salt

Toppings

Tomato sauce

Hot sauce of your choice 

1/2    purple onion sliced

1 green pepper diced

1/2 cup chopped mushrooms

1/2   tomato diced

1/2 kg chicken fillets diced and fried 

Mixed herbs for sprinkling

Grated cheese

Method 

• Rub butter into flour 
• Add salt
• Add the milk and make a soft dough
• Grease oven tray and spread dough on tray until tray is covered with the pizza base
• Spread tomato and hot sauce all over base
• Add toppings
• Sprinkle mixed herbs and grated cheese on top
• Bake in preheated oven for 15 minutes 

* Toppings can be changed however you wish.The key to a great pizza is experimenting!😄

Chillie Bites | Pakoras | Bhajias

Ingredients

• 1 1/2 cups Chickpea flour or chillie bite mix
• ½ cup self raising flour
• 1 tsp baking powder
• 1 tsp coriander powder
• 1 tsp cumin powder
• ¼ tsp tumeric
• 1 tsp salt
• 1-2 tsp red chilli flakes(depending how hot you like it
• 1 large onion, coarsely grated
• 2 handfuls finely shredded spinach leaves or lettuce leaves
• Oil for frying

Instructions

1. Sift all the dry ingredients into a large mixing bowl.
2. Add the remaining ingredients to the above.
3. Mix in enough water to make a thick batter.
4. Heat some oil in a large frying pan; add a heaped teaspoonful of this mix to the oil.
5. Turn over when they are golden brown.
6. Once the other side is golden brown, remove and drain on absorbent paper.

Serve hot with a chilli sauce

Tip:As a variation you can omit the spinach, grated onion and grated potato and also dip, sliced eggplant,cauliflower, potato or courgettes into the batter before frying.

Notes

Fry chilli bites over a medium heat otherwise they might end up being brown outside, but uncooked on the inside.

For potato chillie bites cut 2 large potatoes into round rings and omit the the onion and spinach .

Muesli Biscuits

 

Ingredients

250g butter

1/2 cup brown sugar

1 egg

1/2 cup flour

1/2 tsp baking powder

1/2 tsp ground cinnamon

2 cups muesli

1/3 cup raisins

1/2 cup chopped pecan nut

1/3 cup crunchy peanut butter

Method

• Preheat oven to 180 degrees
• Lightly grease 2 baking sheets 
• cream butter and sugar until light and fluffy 
• Beat in peanut butter and the the egg
• Sift together flour, baking powder, cinnamon and add to mixture
• Stir well, add the muesli ,raisins and pecan nuts
• Stir until all the ingredients are mixed properly
• Drop a rounded tablespoon of dough on the prepared baking sheets spacing them about 25.5 cm apart 
• press gently with the back of the spoon to spread into a round 
• bake for about 15 minutes until lightly colored
• remove from oven and allow to cool

Benefits of Drinking 8 Glasses of Water Daily

 

Drinking water has a number of important benefits which is why drinking the recommended 8 glasses a day is vital

Some of these benefits Include:

• Weight Loss
• Healthier & younger looking skin
• Increased Concentration
• Assists the body in absorbing vitamins and minerals
• Increases your energy
• Increases your mental and physical ability's
• Removes the toxins from your body
• Reduces headaches and dizziness
• Helps to regulate your appetite
• Reduces sunken eyes and bags under the eyes

Studies have also found some alarming results about the importance of water for assisting our body to function.

- for example research indicates that 8-10 glasses of water a day could significantly ease back pain and joint pain for up tp 80% of sufferers .

Furthermore drinking 5 glasses of water daily decreases the risk of colon cancer by 45% plus it can reduce the risk of breast cancer by 79% and one is 50% less likely to develop kidney disease and bladder cancer.

Strawberry Milk Lollies

 

Ingredients

400g ripe strawberries

200ml skimmed milk

1 Tin Condensed Milk

Method

• Hull Strawberries and blitz in food processor until smooth
• Mix in milk and condensed milk
• Pour the mixture into 12 ice lollie molds and attach the tops
• Freeze for a minim of 4 hours until solid
• Warm the molds with your hands or under warm water to release the pops
• Can be kept in freezer for up to 2 months

Peri-Peri Prawns

Ingredients

1kg prawns washed and deveined with shell 1/4 cup plain yoghurt

1/2 cup fresh cream 

2 tablespoons lemon juice 

one large onion finely sliced

one green pepper finely sliced

 3 tablespoons of oil 

100g butter 

1/4 tsp methi powder 

2 tablespoons aminas fish and prawn special masala

 2 tablespoons armina's Peri-Peri braai marinade 

salt to taste

fresh coriander to garnish

Method 

Marinate drained prawns in a bowl with yoghurt, lemon juice, salt amina's fish and prawn special masala, Aminas Peri-Peri braai marinade

In a large pan over medium heat add butter, oil, methi powder and onion and braise till soft and translucent

Add in marinated prawns and cook for 4 -6 minutes,stirring occassionally 

Add in green peppers and cook for 2-3 minutes

Now add fresh cream and chopped coriander leaves and allow simmering on low heat until done

Serve with hot rotis and fresh salads

NB: Prawns can be substituted with chicken which needs to be cooked for longer .

Quick and Easy Chicken Stir Fry

 

Ingredients

2 cups boiled rice

1kg chicken fillets cut into strips

1 packet frozen stir fry mix ( I used mccain)

1 cup fresh mushrooms sliced

1 green bell pepper sliced

1/4 cup soy sauce

1 onion

4 green chilies

1/2 cup spring onion 

3 tablespoons black pepper

5 tablespoons mixed herbs

fresh thyme

1/4 cup Minnies hot tikka sauce or hot sauce of your choice

Marinade for chicken

2 tablespoons ginger & garlic paste

1 table spoon chicken tikka marinade

2 tablespoons mixed herbs

2 tablespoons black pepper

Method

• marinate chicken fillets with marinade by mixing everything together
• fry chicken in a wok or large pan with 3 tablespoons oil
• remove chicken when its golden brown
• fry onion in same pan
• add mushrooms, pepper, green chilies and stir fry mix
• sauté for 5 minutes
• add soy sauce, black pepper, tikka sauce ,thyme and mixed herbs
• mix well
• add chicken strips and rice a little at a time while tossing stir fry
• remove from heat after 1 minute
• garnish with spring onion

Tips For a Good Braai/Barbeque

• Use Fresh  and not frozen meat as this ensures that your meat remains juicy
• Always marinate your meat at least 8 hours before your braai or overnight
• Seal the marinated meat by vacuum, air tight container or plastic seal bags as this helps to tenderize the meat
• Pack and stack meat tightly and flat as to allow for the least amount of air between cuts/chops
• Place marinated meat in a fridge not freezer
• Don't braai over very hot coals and ensure that your grill is at least 10 cm away from the coals
• Periodically turn your meat so that your meat gets done evenly without it getting burnt
• Ensure that you have water to spray on any fire that may start from dripping fat
• Spray water lightly without killing the coals
• Try yo use little or no tomato sauce in your marinade as the sugar content in the sauce tends to caramelize and will add some burnt spots on your meat 
• Chicken should be grilled last when the coals has lost most of its redness and should be basted as it dries.

Indian Remedy to Ease Covid Symptoms Russo

 

Ingredients 

3 Tbsp Jeera (ground till powdery)

3 Tbsp Black peppercorns (ground until powdery)

5 garlic cloves smashed

3 pieces of ginger

1/2 cup Tamarind

1/2 onion diced

2 tomatoes grated

1 stem curry leaf

Dhania/coriander to garnish

Method 

Fry onion in a tbsp of oil until golden brown

Add jeera and black pepper

Add garlic ,ginger,curry leaves and tomatoes

Allow to cook on low for 2 minutes

Add tamarind and 2 cups of water

Bring to boil

Garnish with dhania

Disclaimer: The information on this site is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images and information, contained on or available through this web site is for general information purposes only.You are encouraged to confirm any information obtained from or through this web site with other sources, and review all information regarding any medical condition or treatment with your physician. 

Homemade Cheese and Mushroom Pizza

 

Ingredients 

Base

2 cups self raising flour

1 cup milk

3 Tablespoons butter

Pinch of salt

Toppings

Tomato sauce

Hot sauce of your choice 

1/2    purple onion sliced

1 green pepper diced

1/2 cup chopped mushrooms

1/2   tomato diced

Mixed herbs for sprinkling

Grated cheese

Method 

• Rub butter into flour 
• Add salt
• Add the milk and make a soft dough
• Grease oven tray and spread dough on tray until tray is covered with the pizza base
• Spread tomato and hot sauce all over base
• Add toppings
• Sprinkle mixed herbs and grated cheese on top
• Bake in preheated oven for 15 minutes 

* Toppings can be changed however you wish.The key to a great pizza is experimenting!😄

Crispy Brinjal Bhajia / Pakora

 

Ingredients 

2 Round Eggplants/ Brinjal cut into Rings

2 cups Chilli Bite Mix

1/2   cup water

4 Tablespoons Corn Flour

Method 

• Mix Chilli Bite mix with corn flour
• Make a thick paste by adding the water
• Add the brinjal to paste and coat both sides with paste evenly.
• Heat enough oil in a pan for deep frying
• When oil is hot add brinjal one at a time ,turning once when browned
• Fry until crispy and place on paper towel to soak up excess oil.

* Adding Corn Flour to mixture keeps pakoras nice and crispy even after its cooled😉

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Crispy Fried Chicken

Ingredients

2 kg Chicken Pieces
2 Chicken Stock Cubes
4 Tablespoons Ginger and Garlic
1 Tablespoon Peri Peri Marinade
1 Tsp Oregano
1 Tsp Cayenne Pepper
1 Tbsp Black Pepper
1 Tbsp Mixed Herbs
4 Tbsp Southern Fried Chicken Crumbs ( Hot)
Salt to Taste (1 Tsp)
4 Cups Flour
2 Tbsp Southern Fried Chicken Crumbs (Extra Crispy)
2 Tsp Mustard Powder
3 eggs beaten
Oil for Deep frying

Method

• Clean Chicken of Gunk but do not remove skin
• Make a paste with stock cubes,ginger and garlic,peri peri marinade, oregano,black pepper, cayenne pepper,black pepper,mixed herbs and hot chicken crumbs.
• Rub paste into chicken and refrigerate for 1 hour.
• Heat oil on medium heat ( dont overheat the oil)
• Mix Flour with Southern fried chicken crumbs extra crispy and mustard powder.
• Dip chicken in egg then dip in flour and place in pan to fry.
• Dont overcrowd the pan , allow space for chicken to fry evenly for about 20-25 minutes for drums and wings.Thighs 25-30 minutes.

Moist Vanilla Sponge Cake

INGREDIENTS 

2 cups castor sugar

4 large eggs

1 cup oil

1 tsp vanilla essence

3 cups self raising flour

1 tbsp baking powder 

1 cup milk

METHOD

• Whisk castor sugar and eggs in a mixer until light and fluffy
• Add oil and vanilla essence, mix well
• Add sifted flour and baking powder to mixture alternating with milk
• Pour creamed mixture into greased round cake tin and bake in oven for 25 minutes at 180°C
• Cut cake into 2 layers or 3 layers if desired when cooled and decorate with icing and top with strawberries. 

ICING

INGREDIENTS 

50g unsalted white butter

1 tsp  vanilla essence 

2 cups icing sugar

METHOD 

• Whisk ingredients in mixer until light and fluffy

Carrot Cake

 * This recipe can also be used for carrot cake muffins

You Will Need:

For the Carrot Cake:

• 4 cups grated carrots

• 1 cup brown sugar

• 4 large eggs

• 1 ½ cups white sugar

• 1 cup vegetable oil

• 2 teaspoons vanilla extract

• 3 cups all-purpose flour

• 3 teaspoons ground cinnamon

• 1 ½ teaspoons baking soda

• 1 teaspoon salt

• 1/2 cup (50g) coarsely chopped pecans (for topping the cake)

Cream Cheese Icing 

• 4 tablespoons unsalted butter, at room temperature
• 225g cream cheese
• 4 cups powdered sugar, more for a stiffer frosting, sifted if lumpy (add more or less depending on desired consistency)
• ¼ teaspoon vanilla extract
• salt to taste (salt balances the sweetness)

Cake Method:

In a medium bowl, combine the grated carrots with the brown sugar. Mix well and set aside for 10 minutes to let the carrots soften and release some moisture.

Preheat the oven to 180°C .

Grease and flour two 9-inch round cake pans or line them with parchment paper.(can also use an oven tray)

In a large bowl, whisk together the eggs, white sugar, vegetable oil, and vanilla extract until smooth and well blended.

Stir the carrot and brown sugar mixture into the wet ingredients.

In a separate bowl, sift together the flour, ground cinnamon, baking soda, and salt.

Gradually fold the dry ingredients into the wet mixture, mixing until just combined.

Gently fold in 1/2 cup of pecans into the batter.

Divide the batter evenly between the prepared pans.

Bake for 40 to 45 minutes, or until a toothpick inserted into the center comes out clean.

Let the cakes cool in the pans for 10 minutes before transferring them to wire racks to cool completely.

Once cooled and frosted, sprinkle the remaining 1/2 cup chopped pecans over the top of the cake.

Cream Cheese Frosting Method:

Mix butter, cream cheese, salt and vanilla essence together.

Gradually add Icing sugar and mix until desired consistency of icing is reached. Use more icing sugar for a stiffer frosting and less for a piping consistency.

Puri

INGREDIENTS

2 cups wheat flour
1 cup self raising flour
Salt to taste
Milk
1 tbsp butter

METHOD

• Rub 1 tbsp butter into the self raising and wheat flour
• Add enough milk to make a soft dough
• Make small balls
• Roll out into round flat puris
• Deep fry until golden brown

Halwa

Ingredients

1 tin condensed milk
1 litre fresh milk
1 tsp elachie powder
1 cup ghee
1 cup flour

METHOD

• Mix the condensed milk and fresh milk together
• Add the elachie to this mixture
• Heat the ghee on the stove
• Add the flour
• Fry until it turns pinkish in colour
• Gradually add the milk mixture
• Stir continuously to avoid lumps
• Texture should be smooth and creamy

Cabbage Soup for weight loss

Ingredients:

3 carrots diced or julienned

1 onion diced

2 cups cabbage sliced

4 grated tomatoes

1 pkt onion soup mix

2 cubes chicken or vegetable stock cubes

1 green bell pepper diced

1/4 cup green beans

5 cups of water

3 celery sticks chopped

1 tsp black pepper

Method:

Place all vegetable ingredients in pot and allow to heat on low.

Mix stock cubes with half a cup of hot water and add to pot

Add the 5 cups of water,black pepper and the onion soup mix

Mix well and allow to simmer on low heat until vegetables are tender.

(This soup can be stored in refrigerator for up to 5 days)

To read more about the benefits of the cabbage soup diet, read the following book , available on amazon:)