Cottage Pie: Chicken and Bacon with a Cauliflower and Parsnip topping

300g chicken fillets 200g bacon 200g patty pans 100g carrots 1 tbs SOTE chicken mix 1 tbs SOTE smoked paprika 2 tbs olive oil 1 tbs garlic 2 tbs cream cheese 
Parsnips and cauliflower florets Cream cheese Salt and pepper to taste

Peel parsnips, chop, add to cauliflower florets. Steam until tender, strain and add cream cheese. Puree in food processor, set aside. Chop chicken and bacon into smaller pieces and mince in food processor. In a medium pot, add olive oil and garlic. Add minced meat, quartered patty pans and diced carrots. Add 200ml water,spices and salt and pepper to taste. Allow to cook on medium heat for about 15-20 minutes. Add cream cheese. Stir to combine. Place in oven proof dish. Top with mash. Grill in oven until browned. Serve and enjoy.

For the Love of Banting

Vanilla Sponge Cupcakes

3 and a 1/4 cup Sunflower Seed Flour OR Almond Flour2 tsp baking powder1/2 cup sweetener3 eggs1/2 cup butter (soft)1/2 cup cream1/2 tsp salt

Preheat oven to 180CPrepare muffin pan with cupcake holders.Cream together butter and sweetener until smooth.Add eggs in, one at a time and make sure they are well mixed in.In a separate bowl, mix together flour, baking powder and salt.Add cream to egg/butter mixture.Add flour mixture to it aswell.Mix until well incorporated.Divide mixture between 12 cupcake casesBake for approximately 20 minutes, or until browned and toothpick inserted comes out clean.

Succulent Soft Chicken Pieces

Ingredients:Chicken PiecesCarb Smart lemon and herb

Method:Wash chicken pieces, and lay in an oven proof dish.Place carb smart sauce ontop, cover with foil (shiny side inside) and allow to marinade for 8 hours.Bake in oven at 100C overnight - when you wake in the morning, remove foil and put under 180C grill until tops have browned and sauce has thickened.Serve warm with sides of your choice

Ultimate Guide to What's on Your Plate - Basic Breakfast

Sometimes its good to know whats on your plate - the amount of fat you have had in a meal, as well as protein and Carbs. I thought I'd take the general meals many have and show you exactly what you're having!

First up - A General breakfast: Lets take 3 slices streaky bacon - around 75g, 2 Fried eggs 1 whole medium avocado

The eggs having been fried in the bacon fat, and 1/2 tsp salt used on the avocado and egg combined

So what have you ACTUALLY had?

So whats the breakdown for your ENTIRE meal, including the salt?
Fat content: 51.15g Protein content: 32.65g Net Carbs: 4.1g

And electrolyte wise?

Sodium: 1903.8mg Potassium: 991 Magnesium: 60g
With a meal like above, you're well on your way to get the required electrolytes for daily use!

To get these EXACT values and to log your foods with proper nutritional values, as well as whether your meal works out to fats or proteins...
Download the CARB WISE APP here for Android devices
or here for Apple Devices.

Chocolate and Strawberry Cheesecake - Debbie Strydom

350g cream cheese, softened 250ml cream 1.5 scoops footys strawberry flavour 2 tbs cocoa 3-4 tbs sweetener 1.5 cups almond flour or heba or sunflower seed flour 4 tbs butter 2 tsp gelatin 80ml boiling water 1 tsp gelatin with 200ml boiling water

Mix flour, 1 tbs cocoa with melted butter and 1 tbs sweetener (more or less to taste) and press down in spring form pan. Bake for 15 minutes. In a bowl, mix 2 tsp gelatin with 80ml boiling water to dissolve. Whip cream until soft peaks form, and while mixing, add gelatin water mixture. Beat until incorporated. Mix footys with half softened cream cheese, then add 1 tbs sweetener.(more or less to taste) Do the same with the cocoa, sweetener and the other half of the cream cheese. Fold in whipped cream half and half into each. Smooth over base then swiftly it, then refrigerate again.