Category Archives: Low Carb Diet


Mixed Seafood Salad with Avocado Lime Dressing


Serves 2 

4 raw scallops, patted very dry

4 large cooked shrimps, tail on

4 cooked mussels

Salt and fresh ground pepper

1-2 tbsp oil, I use olive oil 

1 tomato sliced in quarters with pulp/seeds removed and sliced into small cubes, divided

1 small cucumber sliced and diced into small cubes, divided 


Makes 2 serves 

1 ripe avocado
2 tbsp fresh lime juice

2 – 3 tbsp olive oil or avocado oil

1/2 tsp minced garlic

½ tsp ground cumin.



Make the dressing/base by mashing up 1 ripe avocado and then add the rest of the dressing ingredients and whisk till smooth. You don’t want it too runny. 

Heat some oil in a skillet over medium high heat and add the scallops, cook for 1 minute then turn. Add the cooked shrimps and mussels, cook for 1 minute, turning once. Remove from the heat and lightly season with salt and pepper. 

On two warm plates place 1 tbsp of the avocado dressing in the centre of each and with the back of the teaspoon flatten it out into a small circle.

On one side of the circle place the divided cucumber and tomato then arrange the seafood over the place dressing and serve straight away.

Orange Thyme Roasted Chicken


1 whole chicken NZ size 16 – 1.5kg (3.3lb)

2/3 cup fresh NZ Navel orange juice 

1 tablespoon honey or raw sugar

6 sprigs fresh thyme, leaves removed

Zest and juice of one lemon

2 tablespoons olive oil

1 cup chicken stock

2 garlic cloves, finely chopped

salt and fresh ground pepper 


Combine orange juice, zest, lemon juice, honey or sugar, thyme and 1 tablespoon oil in a pot and bring to a simmer for 3-4 minutes to combine ingredients. Let it cool and place in a large glass or ceramic dish. Add chicken and baste well. Cover with plastic wrap. Refrigerate for 4 hours or overnight, basting the chicken in the marinade occasionally. 

Preheat oven to 200C (400F). Transfer chicken to a large roasting pan, lightly seasoning with salt and fresh ground pepper, reserve the marinade. 

Roast for 20 minutes. 

Drain excess fat. Add reserved marinade and stock. Reduce oven temperature to 180C (375F). Roast for a further 60 minutes or until chicken is cooked through. Transfer to a platter. Cover with foil to keep warm. 

Pour pan juices into a pot and simmer over a medium heat to reduce by 1/3, skimming fat. Cover to keep warm. 

Slice chicken and serve chicken with pan juices and your choice of vegetables.

Easy Seafood Stew


2 tins of chopped tomatoes

½ cup white wine (optional)

½ cup stock (any kind)

1-2 cloves of garlic

½ red capsicum, sliced into bite sized pieces

Dry or fresh chilli to taste (optional)

1 can of canelinni beans

Juice of ½ lemon

1/3 cup chopped parsley

Salt and fresh ground black pepper to taste

Aprox 300 grams seafood sliced into bite sized pieces (fish, prawns, squid, etc) 


Combine the tomatoes, wine, stock, garlic, capsicum and chilli in a dutch oven or heavy based saucepan and bring to a simmer. 

Simmer on a low heat for 20 minutes then add diced seafood and beans to the sauce. 

When the seafood is cooked (should be only 2 or 3 minutes), add lemon juice, cracked pepper and parsley. 

Serve in warm bowls with crusty bread (optional).

Honey Glazed Banana with Chilli Shrimps and Avocado

Spicy-Shrimp-Avo-Plant-webThis is a wonderful starter or as a brunch. While the recipe looks longs it is in fact quick to make and it looks a million dollars on the plate and will impress family and friends. 

I have made this with lightly smoked fish or smoked chicken instead of the shrimps.   Cook the fish or chicken as per the recipe.


¼ cup olive oil

2 ripe plantain, (green bananas)

100g (4 ounces) butter

1/4 cup spring onions (scallion), finely chopped

1/4 cup honey

1/4 cup parsley, finely chopped

2 cups cooked shrimps, tails removed and patted dry with paper towels

1-2 red chillies, deseeded and sliced fine. Adjust the amount to your taste. Green chillies also work well.

2 avocado’s deseeded and diced into small chunks

Juice of two limes

Zest of one lime

Salt and fresh ground pepper

1 lime sliced into quarters 


Place the avocado chunks in a small bowl and lightly mix in the lime juice to coat the avocado. 

Preheat a medium heavy based frying pan or skillet and coat base with olive oil. 

Preheat oven to warm, not too hot and place 4 smallish plated in it as its coming up to temperature. 

Slice the pealed plantains into 10-12mm (1/2 inches) pieces, then sauté until brown on both sides till brown, about 1 minute each side. Its better to do this in small batches so its easy to manage and the pieces do not over cook. Remove and place in a warmed bowl. 

In the fry pan add in butter and spring onions until butter is melted and spring onions are softened. Remove from heat, and stir in honey, lime zest and parsley. 

Place pan back on a medium heat and cook until the honey starts to bubble, remove from the heat and spoon ½ of the liquid over the plantains and mix lightly to coat then evenly. 

Place the fry pan back on the heat and add the chillies and shrimps. Stir and cook for 3-4 minutes to warm through and remove from the heat. Season with salt and pepper to taste, stir to combine the seasoning. 

With a slotted spoon remove the shrimps and other ingredients leaving the liquid in the pan. 

Bring it together. 

Its important to make the stacks while the ingredients are still warm, excluding the avocado. 

Remove the warm plates from the oven and lay out on the bench. 

Place a medium sized ring mould on the first plate and layer 1/8 of the plantain mixture in the base. Then add ¼ of the avocado, ¼ of the shrimp and another layer of the plantain. Drizzle 1 tbsp of the juice from the pan on the top of the stack. 

Repeat for the other three plates. 

Serve straight away with a wedge of lemon on top. 

If you do not have a ring moulds you can use a medium/large warmed ramekin(s).  Make the layers and then place the warm plate on the top and turn out. 

Sometimes I place some rolled, smoked salmon slices on top for added colour and taste.

Poached Egg Avocado on Meat Pattie Roasted Garlic Tomatoes and Rocket Salad

pattie-poached-egg-webLamb patties with poached eggs, garlic roasted cherry tomatoes, rocket (arugula) and Parmesan cheese. A yummy and healthy brunch for any time of the year. 



400g (1lb) grass fed (ground) lamb, beef or pork mince
2 slices streaky bacon, diced fine
½ brown onion chopped finely
1 egg, lightly beaten
1/2 Gluten Free cup bread crumbs
1 tbsp fresh chopped parsley
1 tbsp fresh chopped rosemary
3 tbsp grated carrot
1 tbsp fresh chopped basil
Sea salt and freshly ground black pepper to taste
100g (3oz) tasty cheddar cheese, grated finely (leave out for DF)


6 free range large eggs
3 avocados halved and sliced into thin strips
200g (6oz) sweet cherry tomatoes
4 cloves garlic, crushed
3 tbsp grated Parmesan cheese (leave out for DF)   


Make the patties as per the recipe at this link. This can be done the day before and rested, covered overnight in your fridge. This is great to so as the herbs and seasoning’s have a chance to impart their flavour to the meat. 

Pre-heat oven to 175C (350F) 

Heat your bbq grill to medium high and cook the patties straight from the fridge for about 3 minutes each side, turning once. Place on a tray on the bottom rack of your oven to finish cooking and keep warm. 

I time it so they go in the oven for the last ten minutes of the tomatoes cooking. 

For the tomatoes toss together cherry tomatoes, garlic, olive oil, salt and pepper. 

Roast in a pre-heated 175C (350F) degree oven for about 20 minutes and take the tomatoes out when the skins have just started to break open. 

Once they are ready turn the oven off, sprinkle the tomatoes with the cheese, cover with foil and rest while the eggs are poaching. 

Poached Eggs 

Make sure the eggs are at room temperature and break each egg into small bowls (cups or ramekins) 

In a large pot heat some salted water, about 75mm deep (3in) to a point where its just about boiling and then reduce the heat to a very low simmer with only small bubbles raising from the base. I put a small amount of white vinegar in the water to set the egg whites and hold the egg together while its cooking. 

Hold each bowl with an egg in it close to surface of the low simmering water and one at a time gently let the eggs slide into the water. Do not stir the water at any stage. 

Cook the eggs for 3-5 minutes and remove with a slotted spoon and drain on a paper towels. The whites should be set and the yolk thickened with a warm center. 

Serve with a warm pattie with an egg placed on top, some roasted tomatoes, ½ a sliced avocado and some rocket (arugula) on the side. I drizzle some olive or avocado oil over the greens. Season lightly with salt and pepper and if you like a squeeze of lemon juice over the avocado and greens.

Sweet and Sour Glazed Meatballs


500g (1.1lb) ground lamb, turkey, beef or pork mince

3 cloves garlic, minced

2 tbsp chopped fresh parsley

1 tbsp fresh thyme, leaves removed from stems

3 tbsp fresh bread crumbs, use gluten free as required

1 egg, slightly beaten

1/2 tsp salt

1/4 tsp freshly ground pepper

olive or coconut oil 

Sweet & Sour Glaze 

1/2 cup honey

1/4 cup plum sauce

1/3 cup dried cranberries

2 tbsp rice vinegar

1 tsp minced ginger

1/4 cup pineapple juice

1 tbsp tomato sauce of choice (ketchup)

1 tsp GMO free cornflour (cornstarch) 


Combine beef, garlic, parsley, thyme, bread crumbs, egg, salt & pepper. Mix well and shape into 25mm (1 inch) balls. Place on a flat tray, cover and rest in the fridge for 1 hour. 

Preheat oven to 175C (350F) 

Heat the oil in a large skillet or heavy based frying pan over medium high heat. Cook the meatballs straight from the fridge in 2-3 batches for 3 minutes per side or until the center is cooked. 

Drain on paper towels. Add more oil if necessary between batches. 

Place the meatballs in a large casserole dish and cover with the sweet & sour glaze and bake for 15 minutes. 


Combine all ingredients in a small saucepan and cook over medium low heat for minutes until slightly thickened.

Curried Canter Valley Turkey Cubes

curry-tomato-turkey-webServes 6-8 as a starter or 4 as a main 


1kg (2.2lb) Canter Valley turkey breast, diced into 25mm (1 inch) cubes and patted dry
coconut or olive oil
1 medium onion, chopped
2 garlic cloves, minced
2 tbsp coriander, chopped
1 tsp cumin
1 tsp ground turmeric
1/2-3/4 tsp chili powder (or to taste)
¼ cup tomato paste
1 tsp sea salt
1 cup water
1 – 1/2 tsp garam masala
2 tbsp fresh lemon juice

Chopped chives to garnish


Heat some oil in a heavy based saucepan and brown turkey cubes in batches and set aside. 

Heat some more oil in the saucepan to a medium heat, add the onion, garlic and coriander stirring until the onion is soft, about 4-5 minutes.

Add the cumin, turmeric and chilli powder and stir for 1-2 minutes. Add the tomato paste, salt, Garam Masala and water. Combine well and simmer until the tomato and rest of the ingredients have blended, 3-4 minutes and then add the lemon juice.

Now add the browned turkey cubes, cover and carefully simmer for about 15 minutes. Stir occasionally and add small amounts of water to stop the sauce getting too thick as required. 

I garnish with fresh chopped chives.

Canter Valley Turkey Meatloaf – Italian Flavours

Loaf-webThis easy-to-follow meatloaf recipe makes a perfect main for a traditional family meal or an informal dinner party. 



2 tbsp olive or coconut oil
1 medium onion, finely chopped
2 cloves garlic, minced or finely chopped
1 small red capsicum, de-seeded and finely chopped
1.5 kg (3.3 lb) lean lamb, beef or pork mince (ground meat)
1/4 cup gluten free bread crumbs or ground, dry shiitake mushrooms for paleo 
2 large eggs, lightly beaten
salt and freshly ground black pepper, to taste 


2–3 tbsp olive or coconut oil
6 button mushrooms, washed and sliced
2 tbsp each chopped fresh basil, rosemary and Italian parsley
salt and freshly ground black pepper, to taste
100 g (4 oz) mozzarella, sliced 


1 400-g (16oz) skinned and chopped Italian (Roma) tomatoes
60 g (2 oz) fresh Parmesan, grated
100 g mozzarella, grated 


Preheat oven to 175 °C. (350 °F) 

First prepare the filling. Heat oil in a frying pan. When it’s almost smoking add mushrooms and sauté for 1–2 minutes until lightly browned. Remove from the heat and transfer to a bowl using a slotted spoon. Add fresh herbs and season with salt and pepper. 

Next make the meatloaf. Discard any mushroom juices from the frying pan and add the oil. Once hot add the onion, garlic and capsicum and sauté until lightly coloured about 5 minutes. Transfer to a mixing bowl and leave to cool. 

Add the mince, bread crumbs or ground, dry shiitake mushrooms and eggs. Season well with salt and pepper. Mix the ingredients together until thoroughly combined.

Lightly oil a loaf tin. Place half the meatloaf into the tin and pat into shape, forming a hollowed-out section for the filling. 

Spread mushroom and herb filling into the hollowed-out section and cover with mozzarella slices. Carefully pat the remaining meatloaf over the top. Press down lightly to seal it fully. 

Bake for 45 minutes. Remove the meatloaf from the oven and tip off any oils that have gathered during the cooking and then pour the topping tomatoes over it, top with the cheeses.   

Return to the oven and bake for a further 15–20 minutes. Once cooked, allow to stand for 10 minutes before turning out.

Canter Valley Turkey Meatballs With Sicilian Sauce


400g (1lb) Canter Valley Turkey mince
½ onion chopped finely
1 egg, lightly beaten
1/2 cup bread crumbs, gluten free if required
1 tbsp fresh chopped parsley
1 tbsp fresh chopped rosemary
2 tbsp grated carrot
1 tbsp fresh chopped basil
Sea salt and freshly ground black pepper to taste
2 -3 tbsp olive or coconut oil
200g (1/2lb) mozzarella, the dryer the better, diced into small chunks  


1 400g (12oz) can diced Italian tomatoes
3 tbsp tomato paste
1 cup stock (broth)
1 tbsp fresh chopped rosemary
1 tbsp fresh chopped thyme
Salt and pepper to season  

½ cup chopped Italian parsley 


In a large bowl, combine all ingredients for the meatballs except the oil. Using your hands, mix throughout, but gently.  I use my thumb when I am mixing as it allows me to push the ingredients into the mix to make sure its all mixed evenly.  

Lightly oil the palms of the hands, and shape into medium sized, 3-4 cm meatballs.  Push back any mozzarella pieces that poke through the meat – they can melt and burn.  

Heat a medium sized frying pan large enough to hold the meatballs.  If this is not available, work in batches.  Sauté meatballs over medium-high heat, turning as you cook, to brown all sides.  When browned, lower heat and cook, covered, for ten minutes turning frequently. Remove from the heat, leave the meatballs in the pan and set aside. 


In a pot over a medium-high heat combine all the ingredients and season with salt and pepper. Bring to a simmer and reduce be half. Once reduced pour over the meat balls and combine to coat the meat all over. Place over heat and simmer for ten minutes, turning often. 

Serve the meatballs over rice or pasta and top with the remaining sauce and garnished with parsley.

Grilled Honey Mustard Turkey Skewers

Turkey-Breast-Skewer-webSkewers are a great way to serve a snack, brunch or a meal. The skewers can be cooked and then served in many different ways. 

As they are, in a wrap, as a topping for a fresh salad and the options go on.


1kg Canter Valley Turkey Breast diced into 25mm (1 inch) cubes
1/2 cup olive oil
5 tbsp honey
2 tbsp wholegrain mustard
juice of 1 lemon
1tsp salt
½ tsp pepper


In a bowl, combine all the ingredients well except the turkey. Rest for 30 minutes. 

Add the cubed turkey and combine well so the cubes are evenly coater and allow the turkey to marinade, covered for 2-4 hours in the fridge. Stir once or twice. 

While the turkey is resting in the fridge soak wooden skewers in water for 1-2 hours so that they don’t burn when you cook the turkey. 

Remove the turkey from the fridge 30 minutes before you want to cook it. 

Thread the turkey cubes onto the skewers and place on a baking tray lined with foil. 

Pre-heat your oven grill (broiler) or BBQ grill on high. 

Brush some more marinade over and place them under a hot oven grill or on the BBQ. Cook for about 5-6 minutes per side. Baste once with the marinade before turning over. Baste them again once you’ve turned them over and then once more before taking them out. 

Ensure that the turkey is cooked all the way through and that they are sticky and golden. 

Serve as they are with a salad on the side or strip them off the skewers and top them on a salad. You can also serve them in a wrap with your choice of salad ingredients.