Category Archives: Food

Recipe of the Only Bread You Can Eat as Much as You Want, Recommended by Cardiologist

We are all aware of the fact how carbohydrates can influence our weight and as well as our health. But, who can resist that tasty fresh and warm bread?

Fortunately, there is a healthy bread recipe and from now on you should not get deprived from this amazing food product. This bread is based on only healthy ingredients free of gluten, cereals, and lectin. It has been recommended by a well-recognized cardiologist considering it highly beneficial for your health which for sure you will love it. This cardiologist states that not only carbohydrates and gluten are harmful for the body but as well as the lectins which are contained in all traditional breads.

The name of this cardiologist is Steven Gundry who has developed many lectin-free diets, and in these diets is the recipe of this low-calorie bread. This bread will not trigger any bloating or inflammation and when calories are concerned they are very low, in fact in one slice of this bread there is only 90 calories. The key ingredients of this bread are coconut flour, blanched almond flour and coconut oil.

Why lectin is harmful?

Lectin is present in plenty of foods like cereals, beans or other vegetables and legumes. This non-digestible protein can trigger many ailments like indigestion, leaky bowel syndrome and irritable bowel. Furthermore, as per a conducted animal study on rats it was revealed that lectin can boost the bacteria in the small intestine and lower the defense of mucous membranes.

Yet, not all experts are unanimous regarding the negative impact of lectin as some of them believe that their overuse can be very harmful. For instance, in the case of almonds, lectin is present in their skin, and because of that it is commonly removed or whitened.

Nonetheless, we recommend the use of the following super healthy bread recipe. Here it is:

Recipe of Homemade Healthy Bread

Required Ingredients:

  • 5 eggs
  • 1 pound of blanched almond flour
  • 1 pound of coconut flour
  • 1 tablespoon of baking powder
  • ¾ teaspoon of sea salt
  • Half a glass of water
  • 1/3 glass of coconut oil, fondue


Start with heating the oven at 350°F. Next, start preparing the dough: mix the baking powder with the almond and coconut flour and then include the salt. In a separate bowl whisk the eggs and pour the water and coconut oil. Combine both mixtures: the dry one and the liquid one and leave the dough to stand for 1 to 2 minutes.

Transfer the dough in a greased bread pan and in the end smooth the top of the mixture with a spoon. Place it in the oven and bake it for 50 minutes, that is, till the bread turns golden brown. Remove it from the oven, and leave it to cool off and then take it out from the pan. Your bread is ready for consumption, cut it into slices and enjoy its taste.

It can last up to 7 days if it is kept in a refrigerator or 1 month in a freezer.

The benefits of the included ingredients

Coconut flour is high in minerals like selenium, iron, or manganese. Plus, it is packed with fiber and very low in fat.

Almond flour can lower bad-LDL cholesterol and insulin resistance. Additionally, it is fairly loaded with vitamin E which protects against heart disease and Alzheimer’s disease.

Coconut oil is very beneficial for the health as it contains caprylic acid that can battle certain microbes like fungi and yeasts. According to a conducted study this oil promotes a fat decrease in the abdomen area in obese women.


Bobotie and Malva Pudding: South African Cuisine


Bobotie (Serves 6-8)
2 thick slices of stale white bread
1 tbsp. vegetable oil
1/4 c. butter
2 large onions, chopped
1 3/4 lb. ground beef (sirloin apparently works best)
3 cloves garlic, crushed
3 tsp. garam masala
1 tsp. tumeric
2 tsp. ground cumin
2 tsp. ground coriander
3 cloves & 5 allspice (I ground these up by hand with the peppercorns)
1/2 tsp. peppercorns
1/2 c. golden raisins (dark ones are OK too)
1/4 c. sliced almonds
2 tbsp. chutney**
Salt and freshly ground black pepper
2 bay leaves (or 6-8 lemon leaves)
1 c. milk
2 eggs, beaten

1. Preheat the oven to 350 degrees. Grease a 9″x13″ pan. Soak the bread in the milk then squeeze it out, adding the squeezed-out milk back into the original cup; if you now have less than a whole cup, top it up. Add the eggs and whisk just until mixed.
2. Saute the onions in the vegetable oil over medium heat until they start to turn translucent. Add the spices (not the bay leaves), nuts, chutney, and raisins, and cook for about 30 seconds. Add the meat and bread and cook, stirring, for a minute or two just until the beef starts to brown.
3. Turn the meat into the prepared pan, place the bay leaves on top, and pour the egg-milk mixture over it. Bake for 30 minutes until the custard on top has set.
**South African chutney is sweeter than Indian; you can fudge it by combining duck sauce and apricot jam.


Malva Pudding
1 egg
1 c. (250 ml) sugar
1 c. flour
1 tsp. (5ml) baking soda/bicarb
Pinch salt
1 tbsp. (15 ml) apricot jam
1 tbsp. butter, melted
1 tbsp. white or cider vinegar
1/2 c. (125 ml) milk

For the Sauce:
1/2 c. heavy cream
3 tbsp. (75 g) butter
1/2 c. sugar
1/4 c. (60 ml) brandy

1. Preheat oven to 350F. Butter an 8″ square pan or 9″ pie pan. Sift flour, baking soda, and salt and set aside.
2. Beat egg and sugar together well, and add the jam. Melt butter, add vinegar and milk, and add alternately to egg mixture with sifted dry ingredients.
3. Pour into the prepared pan and bake covered loosely with foil for 45-60 minutes.
4. Combine sauce ingredients in a saucepan and bring to a boil. Pour the sauce over the pudding immediately after it comes out of the oven. Serve warm with custard, cream or ice-cream.

 Adapted from South African Gourmet Food & Wine

Creamy samp

Soak samp over night. 
Wash and boil your samp over low heat till it’s cooked and soft. Add chopped red &green peppers,onion and carrot,butter and Cremora.

Sticky chicken:
Sprinkle your chicken with aromat.
Add 2 tablespoons of brown sugar and melt it in your pan. Then add your chicken,put in a half cup of Coca-Cola Coke and close the pan. Cook over low heat till the coke dries up and chicken becomes sticky.

Credit: Shibe Raisibe Monyamane

Dombolo Usunethumbu Zulucuisine

Dombolo recipe
10 cups (sibaningi)
1 satchet dry yeast
250ml sugar
Grated carrots
60ml oil
Warm water(kala ngamehlo)
60ml salt

Put all the dry ingredients together including grated carrots then add water mix well kneading your dough into your hands are clean then put it in a warm place so that it will rise whilst your meat is in the stove cooking

Usu and Ithumbu
Robot peppers
Knorrox cubes
Zeal(omit if ungaythandi)
Crushed chillies flakes
Beef stock

Wash your meat until clean then boil it with salt and zeal. Then after an hour and half u can put in Ithumbu then when is is cooked add onions and knorrox cubes, then add papers and chillies flakes let it boil then add carrots and Beef stock then immidiately remove meat and put it in a separate saucepan living the soup in so that u can put amadombolo. Using clean hands make small balls from ur dough and put them in the pot with that sobho u were cooking meat with cook ur dumplings for about 20 minutes.

Credit: Slungile Maka Bhoyo Mbatha

Chicken roulade wrapped with bacon and then stuffed with pepperdews and fetta cheese, cabbage with peppers, mashed potatoes and butternut

Chicken breast
Shoulder bacon 
Salt and pepper
Pepperdews (on the pic)
Fetta cheese
Garlic powder 

Cut your breasts wide open then sprinkle with Aromat, salt and pepper, garlic powder and peppercorns then stuff each breast with pepperdews and fetta cheese using toothpicks wrap it together then lastly wrap it with bacon then pan fry for 2minutes before oven grilling. Then put on ur oven for 20 to 25minutes

Cabbage recipe
Boil ur cabbage with carrots adding aromat for 4 minutes then remove from stove and then put bit of rama in ur pan then fry peppers for two minutes add garlic powder and salt and pepper then mix with ur cabbage and serve

Mashed potatoes 
Use soft cooking potatoes peel and dice them and add salt or Aromat while boiling it then when it is soft add three cheese sauce powder and whipping cream then mash it until it is mashed (then use a pipping bag with a nozzle for design )-optional.

Credit: Slungile Maka Bhoyo Mbatha

Beef curry recipe

Beef cubes
Garlic powder
Garlic paste
Cayenne pepper 
Supreme curry powder 
Babarque sauce 250ml
Barbaque tikka sauce 125ml
Water 250ml
Baby leaves
Salt and pepper

Fry onions until tender then add garlic powder, bay leaves and garlic paste, then add cayenne pepper, paprika and supreme currypowder let it cook until tender then add water and both babarque sauce and Tikka let it simmer then add meat and reduce heat. Then add salt and pepper for taste let it cook until ur meat is soft then serve

Cook rice the normal way then grate carrot and put parsley.

Credit: Slungile Maka Bhoyo Mbatha



2 cup dry elbow macaroni4 cup shredded Triple Cheddar Cheese blend, divided [*see cook’s note]2 cups whole milk1 [10¾ oz] can cheddar cheese soup⅔ cup soft easy melting cheese [such as Velveeta or Cheez Whiz]½ cup sour cream4 Tbsp melted butter2 large eggs1 tsp ground mustard½ tsp salt½ tsp white pepper


Preheat the oven to 350°F and spray a 9 x 13 inch baking dish with cooking spray.In a medium size pot, boil the elbow macaroni in salted water until al dente Drain well.In a blender, blend together the milk, sour cream, cheddar cheese soup, cheez whiz, eggs, melted butter, white pepper, ground mustard, and salt. You can also do this by hand with a whisk.Layer one half of the cooked macaroni in the bottom of the baking dish. Sprinkle with 2½ cups of shredded cheddar cheese.Spread the last of the cooked elbow macaroni over the cheese layer.Pour the creamy sauce evenly over the macaroni. Sprinkle the remaining cheese on top.Dot the top with butter just before baking.Bake for 40 minutes until golden and bubbly. Serve hot.

NOTESThe cheese I used is a blend of mild, medium and sharp cheddar cheese. Any combination of cheese will work in the same amount.


Homemade pies

* 1¼ cup flour
* ¼ teaspoon
* 10 tablespoon unsalted butter ( cold )
* 4 tablespoon cold water

Ingredients for filling
* ½ cup mince
* ½ grated onion
* ½ grated carrot
* ½ grated green pepper
* 2 tablespoon vegetable oil
* 1 tablespoon barbeque spice
* 1 tablespoon flour

For Crust mix ingredients together then add cold water afterwards , when the dough is well mixed refrigerate for 1 to 2 hours .
For filling add the ingredients together in a pan except for flour ,when golden brown, mix flour and small amount of water then add to the mince.
Roll out the dough cut into two ,flatten each then add mince close it by using your fingers bake for 1 hour at 200 to 250 degrees.

Credit: Phelma Kabini