Pork Steaks On Cauliflower Mash

pork with cauli mash

Servings 4


  • 4 pork neck steaks
  • Freshly ground salt and pepper
  • 15ml butter
  • 50g diced pancetta
  • 2-3 leeks – thinly sliced
  • 1 clove garlic – crushed
  • 2 sprigs of thyme
  • 60ml dry white wine
  • 30ml sherry
  • 250ml cream
  • 500g cauliflower florets – steamed until tender
  • 30ml butter
  • Salt, pepper and nutmeg to taste



  • Season the pork steaks with salt and pepper.
  • Heat a little olive oil and butter in a frying pan until bubbling. Add steaks and fry each side over moderate heat for 4 minutes per side or until cooked through.
  • Remove and set aside to rest.
  • Add the Pancetta to the pan and fry until crispy. Add the leeks, garlic and thyme and sauté until glossy and softened.
  • Add the wine and sherry and fry until this liquid cooks away.
  • Add the cream and gently cook until reduced and thickened to desired consistency.
  • Season to taste.

Cauliflower mash:

  • Drain cauliflower well and squeeze any excess liquid out.  Add butter and mash until smooth and season to taste.
  • Place the pork steaks on a bed of mash and pour generous amounts of sauce all over.

Eat immediately.


Bacon Wrapped Stuffed Chicken Breasts

bacon wrapped mushstuff

Serves: 4


  • 4 medium boneless skinless chicken breasts
  • 8 slices uncooked bacon
  • ½ cup onion, finely chopped
  • ½ cup chopped mushrooms
  • ½ cup shredded Swiss cheese
  • 2 tbs chopped fresh parsley or 1 tbs dehydrated
  • 1 tsp salt
  • ½ tsp pepper
  • 2 tbs butter


  1. Melt butter over medium heat in a large skillet. Saute onion & mushrooms until tender. Remove from heat to cool.
  2. Preheat oven to 350 degrees F.
  3. Meanwhile prepare chicken breasts for stuffing by butterflying and cutting a pocket as per THIS VIDEO.
  4. Mix shredded cheese and parsley into the cooled mushroom/onion mixture. Sprinkle chicken with salt and pepper. Divide evenly and stuff into pocket created in the chicken. Fold as shown in the video link above.
  5. Carefully wrap each folded breast with 2 slices of bacon, securing with a toothpick if needed. Place on a deep baking sheet or in an oblong ovenproof baker.
  6. Bake for 45-60 minutes, depending on thickness of rolls. Chicken is done when juices run clear or internal temperature is 180 degrees C

Chocolate & Avocado Brownies With Peanut Butter





  • 150g dark chocolate – finely chopped
  • 3 Tbs butter
  • 1 avocado
  • 2 large eggs
  • 125ml xylitol
  • 125ml whole-wheat flour
  • 125ml cocoa powder
  • 5ml baking powder
  • 5ml vanilla essence
  • pinch salt

To Serve:

  • 60ml sugar-free peanut butter
  • 5 strawberries – halved
  • mint leaves – to garnish


  • For the brownies, pre heat the oven to 180°C and line a 15cm x 15cm baking dish or cake tin with baking paper.
  • Melt the dark chocolate and butter together until smooth.
  • Combine the avocado, eggs, xylitol, flour, cocoa, baking powder, vanilla and salt in a food processor and blend until smooth.
  • Blend in the melted chocolate.
  • Spoon the mixture into the prepared dish/tin, smooth out the top and bake for 25-28 minutes.
  • Allow it to cool in the dish/tin for 10 minutes before transferring to a cooling rack to cool off on the baking paper.
  • Once cooled, cut into 9 squares.
  • To serve, spread a spoonful of peanut butter on to each brownie and top with half a strawberry.
  • Garnish with mint, if preferred.


TIP: Do not be tempted to over bake the brownies. They firm up as they cool and are best eaten slightly moist.

Fishcakes with barley salad and lemon drizzle

Mackerel and sardines are very good sources of omega 3 fatty acids. They play a crucial role in brain function, as well as normal growth and development. Research shows that omega-3 fatty acids reduce inflammation and may help lower risk of chronic diseases such as heart disease, cancer, and arthritis.
Oats are a good source of soluble fibre- also known as oat beta-glucan. Research suggests that the soluble fibre in oats may reduce the risk of coronary heart disease by reducing cholesterol levels, specifically LDL cholesterol.


Servings 4



  • 1 can (400 g) of mackerel (middle cut)
  • ¼ cup oat bran
  • ½ cup grated carrot
  • 1 free-range egg
  • zest of 1 lemon
  • 10g chopped fresh herbs (chives, dill, parsley)
  • salt and pepper
  • 2Tbs avocado oil

Barley Salad

  • 1 cup cooked pearl barley, cold
  • 40g watercress
  • ½ medium cucumber
  • 1 avocado
  • 50g almonds, raw and chopped
  • 50g mixed bean sprouts
  • 100g cherry tomatoes, cut in half
  • 50g sliced red onion
  • 50g basil
  • 10g fennel
  • 100g feta
  • salt and pepper

Lemon Drizzle

  • zest and juice of 1 lemon
  • 1tsp smooth Dijon mustard
  • 4Tbs extra virgin olive oil
  • 1tsp chopped chives
  • salt and pepper



  • Drain the mackerel of any liquid, and put it into a large mixing bowl.
  • Using a fork, shred the fish up until it’s fine and there are no large chunks.
  • Add the oat bran, carrot, egg, lemon zest, and chopped herbs, and mix well.
  • Leave the mixture to stand for about 30 minutes in the fridge, so the oat bran soaks up excess liquid in the mixture.
  • Separate the mixture into 8 equal sized balls, and shape them into patties.
  • Season the fishcakes with salt and pepper.
  • Put a large non-stick frying pan onto a medium heat and drizzle the oil into the pan.
  • Once the pan is hot, add the fishcakes and fry on the first side for around 2 minutes, until golden brown. Turn them over and repeat on the other side.

Barley Salad

  • Wash the cucumber, tomatoes and herbs.
  • Using a peeler, shave the cucumber into ribbons.
  • Cut the avocado in half, remove the skin and pip and cut the avocado into chunks.
  • In a large bowl, mix together the barley, cucumber ribbons, almonds, bean sprouts, tomatoes, onion, tear the fennel and basil up and add to the salad.
  • Assemble the salad on a platter. Spread the barley salad mixture on the bottom of the platter.
  • Add the chunks of avocado, and crumble the feta over the top of the salad. Sprinkle the watercress on top of the salad.

Lemon Drizzle

  • Whisk together the lemon juice, zest and mustard.
  • Drizzle the olive oil into the lemon mixture whilst whisking.

Mix in the chopped chives, and season with salt & pepper.

Ham Stir-Fry Breakfast

Serves: 2


1 Tbsp. coconut oil

¼ onion, diced

4 mushrooms, sliced

1 small sweet potato, diced into 6mm cubes

⅛ tsp. thyme

226g ham, diced

Freshly ground black pepper, to taste

1 avocado, diced



  •  Heat a large sauté pan over medium heat. When pan is hot, add coconut oil.
  • Add onions, mushrooms, sweet potatoes, and thyme.
  • Stirring frequently, cook until sweet potatoes are tender but firm (about 12-15 minutes).
  • Tossin ham until heated through.
  • Season with freshly ground black pepper, if desired, and top with avocado to serve.

Tip: Add small amounts of water (a few drops) to the pan and cover for a few minutes at a time in order to hasten the sweet potatoes’ cooking time.