Comfort food found in eating Chicken Meatballs smothered in Tomato Sauce

image of chicken meatballs in tomato sauce cooking in a pot

Comfort Food: Simmering chicken meatballs in tomato sauce


  • 500g chicken mince (however you can use lamb, pork or beef)
  • 1 onion, chopped finely
  • 2 tsp parsley (roughly chopped), you can add more if you love the taste of parsley, but be careful, it can overpower the flavour
  • 1 tsp salt
  • 1 tsp ground pepper
  • coconut oil or animal rendering/fat to cook in

Tomato Sauce

  • 1 tbsp tomato paste
  • 2 tins (400g each) of tomatoes (can be plum/roma/chopped)
  • 2 garlic cloves, crushed
  • 1 tsp xylitol (or an equivalent sweetener in terms of volume/sweetness)
  • 1 tbsp freshly chopped basil or oregano (or use 1 tsp dried equivalent
  • grated cheese (optional as a topping on the dish)

How to make?

  1. Mix the mince, onion, parsley, salt and pepper in a bowl.  Roll into balls
  2. Heat the oil/fat in a frying pan, and brown the meatballs on both sides, until golden.

    image of browning chicken meatballs

    Browning Chicken Meatballs

  3. Add the tomato paste and cook for a further 1 minute.
  4. Pour in the tinned tomatoes, garlic, xylitol & dried herbs (fresh only at end of the cooking process) and simmer on a low heat for the next 20-30minutes.
  5. Season further if required.
  6. Add the cheese.  Turn on the oven grill, and grill the cheese until golden & crispy.
    Now it’s ready to be eaten with zucchini noodles or your cauli-rice.

Finger Licking Beef Ricotta Burgers

Ricotta Beef Burger

Finger Licking Good Ricotta Beef Burger

I’ve been experimenting with various burger patties, not only because they are delicious to eat, but the patties are great snacks to have for children in lunch boxes, as well as for adults to nibble on.


  • 400g beef mince (can use pork or lamb or chicken or even a mix of all)
  • 200g ricotta cheese
  • Sea salt & freshly ground pepper
  • 5 spring onions finely chopped (alternatively use 1 onion)
  • 1 tbsp pickled capers aka capers in vinegar or marinaded (optional, since not to everyones liking)
  • 2 sprigs fresh rosemary (use only the leaves and finely chopped)
  • coconut oil, for frying


  • 100g marinaded sun-dried tomatoes (or re-hyradated sun dried tomatoes)
  • 1 tbsp apple vinegar or sherry vinegar
  • 15g pepperdews (optional)

How to make?

  1. In a large mixing bowl (either manually or with your kitchen mixer), mix together the mince, ricotta onion, capers (I chopped finely, but can use whole) & rosemary (I also chopped finely).
  2. Season with salt & pepper.
  3. Make into balls, flatten with the palm of your hand (makes approximately 8 medium size patties).  This now can be frozen or can be fried/baked.
  4. Fry in coconut oil in the frying pan, approximately 8 minutes on each side, but this is dependent on the thickness of your patties.
  5. For the relish, chop the sundries tomatoes and mix with a little bit of the marinade, and add the vinegar and season with salt & pepper, if necessary.
  6. Assemble, by putting the patty on the hamburger roll, with a dollop of relish.  Add any other toppings & condiments like mustard etc, according to your personal preference!

LOSE IT Magazine 4th Issue for new ideas & inspiration!

LCHF 4th issue of the Digital Magazine ‘LOSE IT’ is available.

I post this reminder, since there are a few of my friends, who forget to look out for it, and when they see the post, it’s an ‘AHA’ moment, for them.

I’d also like to advise, that I am in no way affiliated to this magazine, I simply find it inspiring to hear others success stories, read more information about LCHF, as well as to see what others creatively cook & bake in terms of LCHF food. Thus, I share this with you all.

And since it’s digital, anyone can buy it globally!

LOSE IT magazine 4th issue cover page

To purchase, click on the following links and follow the instructions….it’s truly easy!

OR simply go to the general website, & in the search engine, look for “LOSE IT”

another site is!_The_Banting_Way/Home/

Alternatively, if this doesn’t work for you, go into the search engine you use, and type in ‘lose it digital magazine’, this should provide you options within your country of how to purchase!

More Science to show Tim Noakes is smart on fat

An interesting article written my Marika Sboros, a news reporter, that I thought I would share!

You can access it via this link or read it below.

Still think Cape Town sports scientist Prof Tim Noakes doesn’t know what he’s talking about when it comes to carbohydrates and saturated fat? Think again. A small but significant new study by US scientist Dr Jeff Volek, a world-renowned expert in low-carbohydrate, high-fat (LCHF) research, is more proof that Noakes is on the right dietary path. Not for everyone of course, but then Noakes has never said his diet is for everyone, despite what his critics claim he said. Like Volek, Noakes believes that no diet can ever be a ‘one size fits all’, but that the science behind LCHF is compelling in certain medical conditions, including for insulin resistance and diabetes – and personalised nutrition as medicine is often the answer instead of drugs.

If saturated fat had a tongue, it could speak volumes about what it feels like to be demonised by scientists, academics and vested interests in the food industry. Cape Town sports scientist Prof Tim Noakes could tell us about that and more.

Noakes has been, and still is, demonised for changing his mind a few years ago on the role of carbohydrates in the diet in favour of a low-carb, high-fat (LCHF, also known as Banting) diet for people who are insulin resistant or diabetic. Now a small but significant study by US scientist Dr Jeff Volek helps to explain why Noakes does indeed have science on his side to support his LCHF diet.

Volek, professor in the department of human sciences at the Ohio State University, is a world authority on LCHF research. He has conducted over 250 studies, and works closely with another international LCHF expert, Dr Stephen Phinney, the Harvard and Stanford trained physician scientist and nutritional biochemist, and professor of medicine emeritus at the University of California, Davis, who has spent 35 years studying diet, exercise, fatty acids, and inflammation. The two have collaborated on books including The Art and Science of Low Carbohydrate Performance, The Art and Science of Low Carbohydrate Living, and the New York Times best seller, The New Atkins for a New You.

Volek and Phinney have become firm friends with Noakes, after their formidable body of research and belief in the power of personalised nutrition as medicine prompted Noakes’ to make the about-turn on carbohydrates a few years ago, that so infuriated his critics.

Phinney will be in South Africa to speak at the first international LCHF conference to be held in Cape Town from February 20 to 22, 2015.

Volek’s latest study published in the journal PLOS (Public Library of Science) One shows that increasing saturated fat in the diet does not does not lead to increased levels of saturated fat in the blood, while increasing the amount of carbohydrates raises the levels of a fatty acid associated with diabetes and heart disease.

The research follows another important study published in the Annals of Internal Medicine in March, by US and UK scientists, showing that the link between saturated fat and heart disease was “not statistically significant”.

That study by researchers from the University of Cambridge and Medical Research Council, University of Oxford, Imperial College London, University of Bristol, Erasmus University Medical Centre and Harvard School of Public Health, and was funded by the British Heart Foundation, Medical Research Council, Cambridge National Institute for Health Research Biomedical Research Centre and Gates Cambridge.

Volek is quoted in a university press release on his latest study saying there is “widespread misunderstanding about saturated fat”, and despite population studies failing to find a link between dietary saturated fat and heart disease, dietary guidelines continue to advocate restriction of saturated fat.

“That’s not scientific and not smart,” he said. “But studies measuring saturated fat in the blood and risk for heart disease show there is an association. Having a lot of saturated fat in your body is not a good thing. The question is, what causes people to store more saturated fat in their blood, or membranes or tissues?”

Volek’s study its own could be enough to prompt UCT academics to apologise to Noakes for personal and professional attacks on him – and orthodox dietitians to consider more seriously the science on diet to reduce serious chronic disease. But, as Noakes knows all too well, there’s just no satisfying some people, especially those who are wedded to conventional scientific wisdom.

Here’s more on what Volek’s latest study shows:

From Agence France-Presse – Long-derided saturated fats – associated with an array of health problems such as heart disease – have caught a break when research revealed their intake could be doubled or even nearly tripled without driving up their level in a person’s blood.

Carbohydrates, meanwhile, are associated with heightened levels of a fatty acid linked to increased risk for diabetes and heart disease, the same study showed.

“The point is you don’t necessarily save the saturated fat that you eat, and the primary regulator of what you save in terms of fat is the carbohydrate in your diet,” senior author Dr Jeff Volek of Ohio State University, said in the report.

To conduct the study, which appeared in the journal PLOS (Public Library of Science) ONE, scientists put 16 participants on a strict dietary regime that lasted four and a half months. Every three weeks their diets were changed to adjust carbohydrate and total fat and saturated fat levels.

The scientists found that when carbs were reduced and saturated fat was increased, total saturated fat in the blood did not increase, and even went down in most people. The fatty acid called palmitoleic acid, which is associated with “unhealthy metabolism of carbohydrates that can promote disease”, went down with low-carb diets and gradually increased as carbs were re-introduced, the study said.

An increase in this fatty acid indicates that a growing proportion of carbohydrates is being converted into fat instead of being burned by the body, the researchers said.

“When you consume a very low-carb diet your body preferentially burns saturated fat,” Volek said.

“We had people eat two times more saturated fat than they had been eating before entering the study, yet when we measured saturated fat in their blood, it went down in the majority of people,” he said.

The finding “challenges the conventional wisdom that has demonised saturated fat and extends our knowledge of why dietary saturated fat doesn’t correlate with disease”, Volek added.

By the end of the trial, participants saw “significant improvements” in blood glucose, insulin and blood pressure and lost an average of 10kgs (22 pounds).

“There is widespread misunderstanding about saturated fat. In population studies, there’s clearly no association of dietary saturated fat and heart disease, yet dietary guidelines continue to advocate restriction of saturated fat. That’s not scientific and not smart,” Volek said. © 1994-2014 Agence France-Presse