Tangy yet sweet tomato chutney, perfect as a topping or side

Last year I took the first steps of trying to grow my own vegetable & herb garden.  It’s been an amazing learning process: with many successes & failures!
I find it utterly amazing, seeing how certain vegetables grow – I had no clue!  It’s been an eye opening experience.

Through it all, you realise how imperfect your vegetables grow, which lead then to so many questions on how we only see “perfect” vegetables in our stores, and what it takes to make them so “perfect”.

But putting that aside, I had a bumper crop of cherry tomatoes, and thus out of the need to preserve and not throw away, I made copious amounts of ‘tomato chutney’ for me, my family & friends.

image of tomato chutney and the making

It’s delicious & sweet, which makes it a perfect accompaniment with cheese, or a topping on your fish, chicken etc.  Use it in whatever you’d normally use ‘tomatoes’ and/or onions for!  Just experiment!

Ingredients (recipe can be halved, doubled, quartered etc)

  • 500g red onion (chunky chopped or thinly sliced)
  • 1kg cherry tomatoes
  • 150ml red wine vinegar
  • 250g xylitol
  • 1 tbsp coconut oil
  • optional: 2 chillies OR 5 cm ginger, 10 cardamom seeds, 1 tsp paprika
    Note: I ran out of red wine vinegar, so added apple cider vinegar!   So use other vinegars if you don’t have red wine vinegar….

How to make?

  1. Fry the onions in the coconut oil, until nicely softened and translucent.
  2. Now add all the other ingredients into the pot and stir.  Get the mixture to a gentle simmer and allow it to cook slowly.
  3. My quantity took close to 90-120 minutes to cook down to a nice thick consistency similar to jam.  Timing will be dependent on the quantity you cook.   I suggest you check it ever now & then & stir, when it appears to be nearly complete, then keep stirring, since you don’t want the bottom to burn, due to the caramelisation of the mixture.
  4. Then decant into sterilised glass containers and seal.  Keep in fridge.  Once open consume within a 2 week period.
  5. If you want to make it more into a tomato sauce, simply puree it in a blender!  And voila ‘tomato sauce’.

Bullet coffee, a great alternative to a meal or a snack

Many people talk about ‘bullet coffee’ or ‘bullet-proof coffee’, and immediately when you mention there’s butter and/or coconut oil involved, there is an absolute look of disgust or nausea at the thought.

The reality is far different.  I find it actually quite tasty & extremely filling.  And it’s my on-the-go version of a meal, when I just can’t be asked to eat, or just would rather have something to drink vs. food.  It’s my main alternative to breakfast, if I know I’m having a late lunch out.

image of bullet coffee

Hitting the spot – Bullet Coffee!

There are many ways of making it, but the purist way is namely:

  • Hot coffee, add
  • 2 TBSP unsalted butter, and add
  • 1-2 TBSP MCT oil (medium chain tricglyceride oil), aka ‘coconut oil’
  • and make sure you blend it with a hand mixer or blender (to “emulsify it”) otherwise if you stir, you will get fat droplets on top….which doesn’t bother me!

My feedback to you is, add butter & oil, in whatever combination works for you!
I find I can’t do as much as the recommended version above,

My version of bullet coffee, is

  • hot coffee with
  • 1-2 tsp coconut oil, plus
  • 1 tsp unsalted butter, plus
  • splash of cream.

And that works for me!

So open your mind & give it a try, you will find yourself pleasantly surprised!


Stop those cravings with a Cocoa Fat Shake!

Here’s my confession….my blogging has lapsed due to me lapsing from the LCHF lifestyle.  I fell off the bandwagon, consuming again carbs & sugar the latter part of last year.  And truly & openly, have reaped all the negative consequences in doing so!
Not only picking up the weight I lost, but feeling sluggish, lethargic, bloated and the list can continue.

And it is really, really hard to get started again.
One realises again, how addicted one is to the refined, high carbs!
I came to the realisation, blogging for me, is my way of being honest with myself & sticking to the program.  So this year has been a restart & re-ignition to the LCHF lifestyle.

But the addiction cravings initially are painful, and one of my ways of overcoming them, is by satisfying my craving, by indulging in a GUILT-FREE Chocolate fat shake!  So to those out there in the same situation, lift yourselves up, forgive yourselves & drink a shake!

To be cliched “Keep Calm, Drink a Cocoa Fat Shake”!!! Hee, hee.

Now only one point I need to make, is this drink is around 25g of carbs, esp. if using full cream milk and/or coconut cream and 80% chocolate.  So, I’ve replaced the full cream milk with cream and/or coconut milk and the coconut cream with coconut milk.  I make the replacement, since my body is too good at taking full cream milk and converting it to sugar i.e. I’m cautious with the quantity of dairy I consume!

The point is, if you are really carb sensitive, and are trying to consumer =<25g carbs per day, like myself, then you need to half this drink OR use it for 2 portions, which is what I do.  One drink for today, tomorrow or the next day, the second portion, which I store in the fridge.  It’s great either as a replacement alternative to your breakfast or lunch or dinner, or as a “snack”!

image of chocolate fat shake


  • 200ml cream (you can make any portion of this coconut milk or full cream milk or a combination of all 3)
  • 200ml coconut milk (same point as above)
  • 50g butter (melted)
  • 1 tsp-1 tbsp raw cocoa (intensity is taste dependent) OR use a small chunk >=80% dark chocolate melted
  • 1/4 tsp salt

How to make?

  • Cold version:  Use a hand mixer/liquidiser to mix well and then consume!
  • Hot version: Heat all the ingredients in a saucepan until it reaches a slow simmer.  Stir continuously with a whisk OR use a hand mixer to mix well.  Now ready to drink.

Hope this helps with your cravings, as it does for me!

Third Issue of LOSE IT magazine for inspiring ideas & knowledge available

LCHF Quarterly Digital Magazine ‘LOSE IT!’ third issue has been released.

I find it inspiring to hear others success stories, read more information about LCHF, as well as to see the creative recipes others use!

And since it’s digital anyone globally can buy it. YAH!!!

image of LOSE IT issue 3 magazine

To purchase, click on the link & follow the instructions….it’s as easy as 1,2,3.




Happy reading and finding more support & inspiration to the LCHF way of life!

Tangy Indian Curry Chicken Pie

image of chicken curry I am not usually fond of Indian curry, unless it’s the mild versions like Korma’s.  I find that most Indian curries are simply too overpowering for me, and I end up crying & having my nose run, whilst eating them.

And I have been adventurous in trying a variety of Indian foods such as breyani’s, roti’s (especially in my early twenties coming home in the early hours, that was our “fast food”), bunny chow (carved out bread that carries the curry) etc.  My palate much prefers the Thai/Asian form of curries!

However this is a recipe passed on by a friend to my mom, that has a wonderful subtle flavors: tangy, fruity & complex.  The beauty of this recipe, is that you can make the curry strength much stronger, by doubling or tripling the quantities of curry & indian spices….which I have clearly not done!

So although this is not a true Indian curry recipe, it has all the flavors associated to Indian curries, and I truly enjoy it.


  • 1 chicken
  • 2 heaped tablespoons breyani spices
  • 125g butter
  • 1 chicken or vegetable stock cube (or paste or liquid)
  • 1 heaped tbsp curry powder
  • 1 heaped tbsp chutney
  • 1 heaped tbsp sugar free apricot jam
  • juice of 1/2 lemon
  • 2 tbsp xylitol
  • 1 heaped tbsp yellow indian spice mix (got this from an Indian Spice shop, which refused to tell me the ingredients, however the mix looks & tastes like black mustard seeks, fenugreek, cumin & caraway seeds)

    image of yellow spice mix

    Yellow Spice Mix

  • 250ml milk
  • 125ml cream
  • 500ml stock water (made from boiling the chicken)
  • salt to taste
  • 1/2 to 1 tsp xanthan gum

How to make:

  1. Take a large pot, ensure the chicken is completely submerged in water.  Add the breyani spices, and a chicken stock cube (liquid, paste or powder), and boil for approximately 1 hour.
  2. Strain the stock & keep the stock water.
  3. Take out the chicken, and allow it to cool down.  Debone it.  You do not need the skin nor bones, these can be discarded.
  4. Grate 1 onion, and cook it gently in butter, until translucent.
  5. Add into it the curry powder, chutney and apricot jam, lemon juice, xylitol and the yellow spice mix.  Mix well.
  6. Add the milk, cream & stock.
  7. Add the salt to taste.
  8. Add the xanthan gum, stir whilst it thickens to a consistency you’d like
  9. Add the chicken.
  10. Place the mixture into a serving oven proof dish.
  11. For the topping, use the LCHF hamburger roll mixture. This is OPTIONAL and does not need to be added.
  12. Preheat the oven to 180 degrees celsius, and cook for 30minutes.
  13. Optional: add onion rings to the top of the mixture.  Can serve with cauli-rice.