Sauteed kale

June 29, 2020

Serves 4:

Time 15:


  • 1 Tbs coconut oil
  • 1 Brown Onion
  • 1 bunch kale
  • 1/2 cup chicken stock
  • Chilli flakes
  • Garlic flakes


  1. Remove the stems from the kale.
  2. Chop and wash the kale.
  3. Heat the coconut oil in a large frying pan and fry the onions.
  4. Add the chilli and garlic flakes.
  5. Add the kale and chicken stock.
  6. Cook untill the kale is wilted.

Butternut and broccoli salad

Low carb, paleo and primal friendly, Wholefood.

Serves: 4


  • 1/2 Butternut
  • 1 Tbs coconut oil
  • 1 cup peas
  • 1 cup broccoli
  • 1 Tsp cumin
  • Smoky pepitas


  1. Dice the butternut into bite sized chunks
  2. Heat the coconut oil in a large frying
  3. Coat the butternut with the cumin and fry untill the butternut is almost cooked
  4. Deglaze the pan with a little water
  5. Add the broccoli and peas and stir fry untill everything is cooked
  6. Top with the Smoky pepitas

Balsamic spinach and mushroom saute

Primal, Paleo and primal friendly, Wholefood, low carb


  • 1 bunch spinach with stems removed and cut into bite sized pieces
  • 1 Tbs olive oil
  • 1 onion
  • 1 cup sliced mushrooms
  • 2 tbs balsamic vinegar
  • 1 clove garlic minced


  1. Heat the coconut oil in a large frying pan
  2. Add the onions and fry untill browned
  3. Add the garlic and mushrooms
  4. Add the spinach and balsamic vinegar
  5. Cook untill the spinach is wilted

Bolognese sauce

Serves: 4


  • 400g mince of your choice
  • 1 Tbs coconut oil
  • 1 onion
  • 1 clove garlic minced
  • 1 can tinned tomatoes (or make your own tomato sauce by blending 4 tomatoes till chopped)
  • 2-3 Tbs tomato paste
  • 1 carrot finely grated
  • 1 celery stalk finely chopped


  1. Heat the coconut oil in a large frying pan
  2. Add the onions and fry untill golden
  3. Add the garlic, carrots and celery and fry for 2-3 minutes
  4. Add the mince and fry untill browned
  5. Add the tomatoes and tomato paste
  6. Simmer for about 10 minutes

Serve with:

Zucchini noodles

Quick and easy alternative to pasta

Zucchini noodles, low carb, Wholefood, Paleo and primal friendly

Serves: 4

Time: 15 min


  • 2 Zucchinis
  • 1 Tbs coconut oil
  • Chilli flakes
  • Course salt
  • Garlic flakes


  1. Using a spiral vegetable slicer or a vegetable peeler, cut zucchini lengthwise into long, thin strands or strips
    Heat the coconut oil in a large frying pan
  2. Add the noodles and sprinkle with the garlic, chilli flakes and salt
  3. Gently toss untill hot ( about 3 min)

Quick and easy beef stir-fry

A stir-fry is a great idea for when you don’t have much time. It’s quick and easy and you can add any vegetables and protein you like.

Stir-fry, beef, Paleo and primal, Wholefood

Serves: 4-6

Time: 30 minutes


  • 500g organic grass fed beef strips
  • 1 red capsicum
  • 1 cup mushrooms
  • 1 onion
  • 2 cups cabbage
  • 1 cup snow peas
  • 1 Tbs coconut oil
  • 1 clove garlic minced
  • 2 tsp fresh ginger minced
  • 1/2 tsp cumin
  • 2 Tbs gluten free soy sauce


  1. Melt the coconut oil in a large frying pan
  2. Add the onions and fry until transparent
  3. Add the beef, garlic, cumin and ginger and cook untill the beef is just Brown. Remove from the pan
  4. Add the remaining vegetables to the pan and stir-fry for about 2-3 minutes untill the vegetables are cooked to your liking
  5. Add the beef and onions back and add the soy sauce, remove from heat the minute the beef is warmed up.

Roasted veggies

I love veggies roasting them is a quick and easy way to get my meal prep going

Serves 4

Cooking time: 30 min


  • 2 carrots
  • 2 zucchinis
  • Half a head of cauliflower
  • 1 onion
  • Red and green capsicum (half of each)
  • 1 clove garlic grated
  • 1 knob ginger grated
  • 1 Tbs olive or coconut oil
  • 2 Tbs gluten free soy sauce


  1. Preheat the oven to 150° Celsius
  2. Wash and chop your vegetables in any way you like
  3. Place all ingredients in an ovenproof dish
  4. Bake for 30 minutes ( or more if you want them less crunchy)