Chocolate Cake

Cakes are usually full of flour and sugar and the healthy option is to avoid them. However, they have a significant place in our culture. Whenever we celebrate somebody’s birthday a cake is always a centrepiece of attention and it can be churlish to decline. This recipe is for an alternative type of cake which has no flour or sugar.

Chocolate Cake

This is a chocolate cake with no flour and no sugar.

  • Springform pan or cake tin.
  • 140 g Butter
  • 5 Eggs
  • 250 g Dark chocolate (80% cocoa)
  • 1 tbsp Butter or coconut oil for greasing the pan
  • 1 tsp Vanilla Extract
  • 1 pinch Salt
  1. Preheat oven to 160 degrees C. Grease your cake tin or springform pan

  2. Dice the butter and break the chocolate into pieces. In a bowl, melt them together over a pan of simmering water. Stir constantly until fully melted and smooth. Set aside to cool slightly.

  3. Separate the eggs and put the yolks and whites in separate bowls. Add salt to whites and whiff with a mixer until stiff.

  4. Add vanilla extract to the yolks and whisk until smooth.

  5. Pour the melted chocolate and butter mixture in the egg yolks and mix well. Fold the egg whites into this until no egg white is visible.

  6. Pour this mixture in to the pan and bake for about 20 – 25 minutes. The cooking time will vary depending on the diameter of your pan. Check to see if it is cooked by inserting a tooth pick into the middle of the cake. It should come out with moist crumbs and not runny batter. Remove from pan and allow to cool.


Cauliflower Mash

This is an alternative to traditional mashed potato. Cauliflower has less carbohydrate than potato and makes a better alternative for those trying to lose weight. It can be used as a substitute for a side dish or as a topping for Shepherd’s or Cottage Pie.

Cauliflower Mash

  • 1 Cauliflower, large, diced
  • Butter
  1. Steam or boil the cauliflower in a pan until soft

  2. Drain any water away. Add a large knob of butter and mash to a smooth consistency.

Side Dish

Roasted Vegetables

Roasted, or baked, Mediterranean vegetables have become a popular dish. They are colourful, cheerful and delicious. They can be served as a side dish with almost anything and can also be used as ingredients for frittata or omelette. This is a typical recipe but you can add or take away ingredients as you like. Just using peppers and tomatoes works very well. You can also try using other flavours like rosemary, thyme or garlic. Experiment to find your favourite.

Roasted Mediterranean Vegetables

  • 2 large red peppers, (deseeded and cut into 4cm chunks)
  • 2 medium courgettes (halved lengthways and cut into slices about 1cm thick)
  • 8 cherry tomatoes (halved)
  • 200 g white mushrooms (sliced)
  • 1 red onion (sliced and diced)
  • butter
  • salt, pepper, turmeric
  1. Preheat the oven to 220°C and line a large baking tray with baking paper

  2. Put 4 knobs if butter on each side of the tray. Spread all the chopped vegetables onto the tray and season well with salt, pepper and turmeric. Put 2 more knobs of butter on top.

  3. Roast in the oven for 30–40 minutes until golden and soft, turning them halfway through.

  4. Serve as a side dish for almost any meal.

Side Dish

Frittata with Bacon and Peppers

Frittata is a type of baked omelette. It is easy and extremely versatile. This recipe uses bacon and peppers but you can combine a wide variety of ingredients including cheeses, vegetables, meats and herbs. It is an excellent way to use up leftovers (if you ever have any.)

Frittata with Bacon and Peppers

  • 8 Free range eggs, large
  • 100 mls Single cream
  • 6 rashers Bacon, diced
  • 1 Red Bell Pepper, diced
  • 2 tbsp Olive Oil
  • Salt and pepper
  • Finely chopped herbs to taste, optional
  1. Preheat the oven to 180°C . In a large bowl, beat the eggs with the cream, and salt and pepper (and herbs).

  2. Heat the oil in a non-stick omelette or frying pan over a medium heat until hot. Cook the bacon and add the peppers halfway through.

  3. Pour in the egg mixture and shake the pan a little to spread the ingredients evenly.

  4. If you have a pan with a detachable handle, place it directly in the oven and remove the handle. If not, transfer the mixture to a shallow oven-safe dish and bake for 20 minutes.

Breakfast, Main Course

Liver and Bacon

Liver is not a fashionable food at the moment. It becomes tough if it is overcooked and it has a flavour not everybody likes. However, liver is one of the most nutritious foods we can eat: it is an excellent source of protein and a wide range of vitamins and minerals. It is also cheap compared to other sources of equivalent nutrition. This recipe conceals the taste of liver among the flavours of bacon, onion and rosemary.

Liver and Bacon

  • 400 g Beef or Lamb Liver, cut into slices
  • 6 rashers Bacon (streaky or smoked)
  • 25 g Butter
  • 2 Onions, thinly sliced
  • 500 ml Beef Stock from a stock cube
  • A few Sprigs of fresh Rosemary
  • 4 tsp Plain flour
  1. Put 2 teaspoons of the flour in a large bowl and season with plenty of salt and pepper. Add the liver to the bowl and turn it in the flour until lightly coated. Tap off any excess.

  2. Melt half the butter in a large non-stick frying pan over a medium heat. Cook the liver in the pan for about 2 minutes on each side. It should be lightly browned but do not overcook it. Put the liver on a plate for now..

  3. Turn down the heat and melt the remaining butter in the same pan. Add the sliced onion and cook for a couple of minutes, stirring all the while. Next, add the bacon and rosemary and cook together for another 5 minutes or until the onion is softened and pale golden brown, stirring often.

  4. Sprinkle the remaining flour over the onion and bacon and cook for a few seconds. Pour the hot stock slowly into the pan, stirring constantly. Bring to a simmer and cook over a medium heat until the gravy is thickened.

  5. Put the liver back in the pan and heat it through in the onion gravy for 2–3 minutes until hot, stirring. Add salt and pepper to taste. Serve with a cauliflower or carrot mash and freshly cooked greens.

Main Course

Beef Stroganoff

A classic beef dish, originally from Russia but now with worldwide appeal and variations. It is rich and satisfying but fairly easy to prepare.

Beef Stroganoff

  • 600 g Beef Fillet
  • 25 g Butter
  • 1 Onion, finely chopped
  • 250 g Button Mushrooms, thinly sliced
  • 1 tsp Dijon Mustard
  • 400 ml Beef Stock
  • 1 tbsp Lard or Coconut Oil
  • 2 tbsp Soured Cream
  • 1 tbsp Brandy (optional)
  • Salt, pepper and chopped parsley (to taste)
  1. Cut the beef into slices ½–1 cm thick, then cut these into strips about 1cm wide. Season the meat with salt and pepper and set it aside for now.

  2. Heat the butter in a large frying pan. Add the onion and sauté for 2 minutes, then add the mushrooms and continue to cook until both are soft. Stir the mustard into the pan, coating the onion and mushrooms thoroughly. Pour the stock into the pan, then leave it to simmer until the liquid has reduced by about half. Stir in the soured cream and set the pan aside for a few minutes.

  3. In another large frying pan, heat the lard or coconut oil. When it is hot, add the strips of beef. Fry, stirring continuously, until the meat is browned on all sides. This should only take a minute or so.

  4. If you want to flambé the beef, put the brandy in a glass or cup and warm it in the oven or close to the frying pan. Pour it over the beef and gently tip the pan towards the flame (if you are cooking with gas) and it will ignite. Alternatively use a long match. Stand well back when doing this and be careful.

  5. Reheat the onion and mushroom sauce, then add the beef. Check the seasoning and add more salt and pepper to taste. If you find the sauce too rich, add a squeeze of lemon. Sprinkle with parsley before serving.

Main Course

Cheesy Scrambled Egg

Quick and easy breakfast dish for young children.

Cheesy Scrambled Eggs

  • 1-2 eggs
  • 2 tablespoon cream
  • 1 tablespoon butter
  • 30 gram grated cheddar cheese
  1. Whisk the eggs and cream together in a bowl. Add a little salt if you like.

  2. Heat the butter in a small frying pan.

  3. Pour in the eggs and cream and mix them with a spoon as they begin to cook

  4. When the eggs are nearly cooked, stir in the grated cheese. Let the eggs cool a little before serving

  5. 2 eggs might be too much for a small child, in which case just use one. Scale up all the ingredients for more children


Baked Salmon

A delicious and nutritious fish recipe. The bacon, tomato and lemon enhance the overall flavour without over-powering the taste of the salmon. This meal is very low carbohydrate with an excellent mixture of protein and important dietary fats.

Baked Salmon with Bacon and Tomato

  • 220 g Bacon (cut into small pieces)
  • 100 g Butter
  • 1000 g Salmon (with skin)
  • 200 g Cherry tomatoes (cut in half)
  • 230 mls White wine
  • 1 Lemon (juiced and zested)
  • 1 handful Basil (Optional)
  1. Preheat oven to 180 degrees C

  2. Melt the butter in a large pan and fry the bacon until it begins to crisp

  3. Add the tomatoes and lemon zest. Increase the heat.

  4. Add the wine and lemon juice and let it reduce by about half

  5. If you like it, add the Basil and stir while reducing the heat.

  6. Put the fish in a well-greased oven dish and spoon the mixture over it.

  7. Cook in the oven for about 20 minutes. Check if it is cooked by placing a fork in the thickest part of the fillet; it should flake easily but still be moist.

Main Course

Cottage Pie

A low carbohydrate version of a classic dish. Tasty, satisfying and highly nutritious.

Cottage Pie with Creamy Cauliflower Mash

Minced Beef and vegetables topped with creamy mashed cauliflower

  • 1 onion (chopped finely)
  • 1 tbsp olive oil (coconut oil or beef dripping can be used.)
  • 500 grams minced beef (20% fat)
  • 2 carrots (peeled, halved and sliced)
  • 1 parsnip (peeled and chopped into small squares)
  • ½ teaspoon mixed herbs
  • salt and freshly ground black pepper
  • 1 teaspoon dijon mustard


  • 1 head cauliflower (cut into florets)
  • 25 g butter
  • 1 tbsp full fat cream cheese
  • 2 tbsp melted butter to brush the top
  • salt and freshly ground black pepper to taste
  1. Heat the olive oil in a saucepan over a moderate heat and add the onion, sliced carrot and diced parsnip. Fry gently for about 5 minutes until soft.

  2. Add the meat to the pan. Stir whilst continuing to cook for about 10 minutes over a medium heat, until the meat and vegetables have browned a little.

  3. Stir in the mixed herbs, mustard and salt and freshly ground black pepper to taste.

  4. Preheat the oven to 180°C – Gas Mark 4

  5. Whilst the meat is cooking prepare the topping. Using a steamer, steam the cauliflower florets for 5 to 7 minutes until tender. Remove from the steamer and pat dry with kitchen roll.

  6. Place the drained cauliflower florets into a large bowl and add the 25g butter and the cream cheese. Mash together and season with freshly ground black pepper and salt to taste.

  7. Pour the meat mixture into a well-greased deep casserole dish. Spread the mashed cauliflower over the meat then brush the top with the melted butter.

  8. Bake in a pre-heated oven for about 10 to15 minutes until heated through then, if required, brown under a grill for a crispy finish.

  9. Serve with fresh green beans, garden peas or broccoli.

This dish is very versatile. If you prefer your food hot and spicy you can add chili flakes to the meat as it is cooking; curry powder, turmeric, oregano and paprika can also add flavour. Experiment with the flavours to suit your taste. 

Add some tinned tomatoes and tomato puree to the meat mixture to make a rich sauce.

Frozen peas and sweetcorn make a tasty addition to the meat.

To create a complete meal-in-one, place raw, washed spinach leaves on top of the meat then spread the cauliflower mash/sweet potato mash over the top and cook as before.

Sweet potato mash makes a tasty alternative topping. Simply peel about 900g of sweet potatoes (or a mixture of white potatoes and sweet potatoes) then boil in lightly salted water for about 15 to 20 minutes until tender. Drain and mash together adding 25g of butter. Brush with melted butter and cook in the same way.


Mackerel Pate

Mackerel provides high levels of Omega-3 fats, selenium, vitamin B12, vitamin D and protein. This is a true super-food.

Mackerel Pate

Simple and quick recipe for a tasty lunch dish

  • 150 gram Packet of smoked, boneless mackerel fillets
  • 180 gram Full fat cream cheese
  • 25 gram butter
  • Juice of half a lemon.
  • Salt and black pepper to taste.
  1. Remove the skin from the mackerel fillets and place into the mixing bowl.

  2. Add the cream cheese and butter to the bowl.

  3. Blend together until smooth for about 2 minutes (slightly less if a coarser texture is preferred).

  4. Add the lemon juice, salt and ground black pepper to taste.

  5. Eat straight away or chill for an hour for a firmer texture.

  6. Serve spread on washed iceberg lettuce leaves, thick slices of beefsteak tomatoes or toast.

The beauty of this dish is that it is very quick and easy to make and can be altered according to taste. Add more mackerel for a more fishy flavour or add more cream cheese for a creamier texture. 

Tinned mackerel makes a suitable alternative.

This dish can also be mixed using a fork for a coarser texture.