Here are some recipes and some information about eating low carb and baking
and cooking without flour and sugar.  At the end of the recipe section you will
find a list of books and references.  Skip the next paragraph on general low-carb
eating and eating for weight loss if you are only interested in the recipes.

What to eat is a personal choice and a personal responsibility as everyone reacts differently to different foods and has different needs. One size does NOT fit all.
There is no easy way out - we need to research, learn, read, experiment and
listen to our bodies if we are to be the healthiest and best we can be. It's one
area of life where I say we must never give up.  If something has not worked for
us even if we did it properly and gave it time, we need to re-group and look at
the issue with new eyes.  One definition of madness is 'doing the same over and
over again and expecting a different outcome'.  Health and/or weight loss are two
areas where we are often told by the 'experts' to do something that simply does
not work. Worse, there is ample scientific proof to show why conventional treat-
ments don't work.  Why is so little known about the alternatives? Surely I am not
the only person who reads these books and listens to these talks and interviews?
There is a list of excellent reading material listed in the references at the end.
I urge you to not take my word for it and to check the science out for yourself.
Even if science normally does not interest you, do yourself a favour and read at
least one book I've listed.  You could order it from your local library if you don't
want to spend the money. If you have struggled with weight my recommendation
would be to read 'Why we get Fat' by Gary Taubes.  If wanting to eat better for
better health you might find 'Wheat Belly' or 'Grain Brain' an interesting read.
If you are a woman who is tired or overweight and you feel at the mercy of your
hormones you might find the book 'Rushing Women's Syndrome' useful.  These
are just some of the excellent books on the market.  There are great episodes on
the ABC Radio National's Health Report and great health and science documentaries
on SBS and ABC television.  It's an exciting time right now with constant new
scientific discoveries being made due to fabulous new technology that did not exist
10 years ago.  This is paving the way for a paradigm shift in the way we see our own bodies and how we define health. 

Eating a low carb diet (low starch to be more precise) works for me and for
countless others.  But it may not be right for you. If you are young, lean,
healthy and physically active, if you are a vegetarian, if you have certain
illnesses or health issues that are aggrevated by a high protein and/or fat diet,
then you might be thriving better on a different diet.  But if don't have such
specific health issues or illnesses (you would know about those,if in doubt see
your doctor before making the decision to change your diet), if you just happen
to be overweight, if you are middle aged, if you have tried many promising
diets over the years without success, if you have exercised a lot without losing
any weight or have a sense that constant lifelong calorie restriction is not for
you, then changing to a low-starch diet could be the answer for you.  There are
many scientific studies that prove the effectiveness of low carb (low starch)
eating for health and weightloss.  I list a number of recent scientifically based
books at the end of the recipes.

Sweets and cakes do not have to be ‘off limits’ when you eat a low carb diet or
need to watch your weight. Prepared without sugar and flour they can be part
of a balanced diet. I have experimented with alternative ingredients and found
that I could have some sweet things AND eat in a healthy way. I am now ready to share some of these recipes with you for your enjoyment and health. I am not a qualified dietary expert, so please do the research yourself or check with a qualified expert if you have doubts about my suggestions.

back to smartphone
home page


Coconut Macaroons

Preheat oven to 190 C (degrees celsius), grease flat baking tray

4 egg whites - whisk in narrow, high bowl until peaks form
½ cup xylitol - add slowly while whisking for another 2 minutes
2 ½ cups shredded/dessicated/grated coconut and
juice of half a lemon - fold into egg mixture with a wooden spoon. Use same spoon to place little individual macaroons on baking tray
Bake for 12 - 15 minutes, remove from tray, cool
Please note: macaroons will not be crunchy


Coconut Choco Icecream

Whisk one can good quality coconut cream with a few teaspoons real (not the sweetened variety) cocoa powder (experiment and decide how strong you want the chocolate taste to be) and two or three tablespoons Xylitol (again – experiment as you may like it sweeter or not so sweet). Whisk for a while, then fill into individual dishes, put into freezer for half and hour, take out and stir, put back into freezer. Take out 1 hour before eating and let it thaw at room temperature.

Coconut Mango Frozen Whip

In a blender whisk one can (about 400ml) good quality coconut cream with frozen mango cubes (about 2 handfuls, depending on taste and ripeness of mango).  Add a small banana or a bit of xylitol or stevia for extra sweetness, or 50ml of pure dairy cream for creaminess (or use 2/3 coconut and 1/3 dairy cream). Serve immediately in tall martini or other decorative glasses (serves 4).

Hazelnut Muffins

Preheat oven to 190 C, grease muffin tray.

5 large eggs - separate and whisk egg whites until stiff
In a bowl whisk/beat egg yolks with a little water and
½ cup xylitol until creamy. Using a wooden spoon mix into this
2 cups hazelnut meal, then fold in the egg whites. Spoon into muffin tin
Bake for 12 mins (24 small muffins) or 15 mins (12 normal sized muffins). Remove muffins from tin, cool
Experiment with the following:
a) Add some cocoa powder or vanilla extract or frangelico liqueur or cinnamon or crushed pecan/walnuts/macademias to mixture
c) Add more xylitol for sweeter biscuits, or use half almond meal and half hazelmeal
d) To make biscuits pour mixture on flat baking tray and cut into squares after baking (same temperature but maybe only 12 mins).

Pecan Cinnamon Biscuits

Preheat oven to 190 C, grease flat baking tray

2 handfuls Pecan nuts – crush, add to this
2 eggs – mix well, add to this
3 teaspoons cocoa powder (unsweetened) and
3 heaped teaspoons Xylitol and
1-2 teaspoons cinnamon powder, then add some
Almond Meal until pastry thickens (1/2 – 1 cup)
Spread out on flat baking tray and
Bake at 190 C for 12 –15 mins, cut into squares, cool
Note: Before cooling you can cut out stars or other shapes

Baked Ricotta Cheesecake

Preheat oven to 190 C, grease round cake tin

5 large eggs – beat with a little water and slowly add
½ - 2/3 cups Xylitol, beat until creamy, stir into this
350 g smooth Ricotta Cheese (Pantalica brand tastes good) and juice of 1 lemon, mix until smooth, add to this
1 ½ cups Almond Meal, fill into cake tin
Bake at 190 C for about 35 mins (check - do not overcook)
Experiment by adding some blueberries, apple, banana, apricots, raisins or chopped nuts to cake mixture prior to baking


Berry Baked Cheesecake
Cake as above. Pour pastry into greased baking dish, sprinkle 1-2 cups of frozen mixed berries on top and gently mix into pastry with fork so berries are just covered. Bake as above.


Hazelnut Cream Cake

Preheat oven to 190 C, grease round cake tin

6 eggs – separate and whisk whites until peaks form, slowly add 20g Xylitol to whites, beat for another minute, then beat the egg
yolks with a little water and
80g Xylitol until creamy, use wooden spoon to fold into this
250g ground Hazelnuts and some crushed Macademia nuts (optional), fold in the eggwhite mixture, pour into cake tin,
Bake at 190 C for about 35 mins (check) or until done, take out of cake tin immediately, slice twice to make 3 layers, open up and let layers cool separately. When cool whip 300 ml of Pure Cream and just before it stiffens add to cream a handful of hazelmeal and a little xylitol (also nice is PORT added to the cream instead of nuts and xylitol). Use spoon to put cream between layers, use large knife to spread remaining cream on the outside and on top (for a very decorative cake you may need to whip some more cream), decorate the top with more cream and whole hazelnuts. Cool cake in fridge before serving.
(Note: For a sweeter cake add a little more xylitol).


Festive Cherry (Berry) Cake
sometimes called ‘Blackforest Cake’
(This cake is best if made the day before and kept in the fridge)
Preheat oven to 190 C, grease round cake tin

6 eggs – separate and whisk egg whites until peaks form, beat
egg yolks with a little water and
100g xylitol until creamy, use wooden spoon to add
250g Almond Meal and
5 teaspoons unsweetened Cocoa powder,
fold stiff eggwhites into this mix, pour into cake tin and
Bake at 190 C for about 35 mins (or until done), remove from tin, cut into 3 layers, cool layers separately. When cool whip 300 ml pure cream, spread bottom layer with cream and top with well drained sour cherries (Morello cherries), add some Kirsch (clear Schnaps – not liqueur) if you want, fill second layer with cream only and use remaining cream around edges and on top (if a decorative look is required whip more cream and use decorating tool, you could also grate some dark chocolate on top).

Note: Experiment with other berries and
if you don’t add the cocoa powder you can make a


Pineapple Cake
using pineapple pieces and cream between layers or just make a plain Almond Cake with no filling (add some crushed macademia nuts before baking and some Vanilla extract).
Add Rose Water for Marzipan

Nut and Chocolate Cake

(This cake is best if made the day before and kept in the fridge)
Preheat oven to 190 C, grease round cake tin

6 eggs – separate and whisk egg whites until peaks form, beat
egg yolks with a little water and three quarter cups xylitol until creamy, add 3 drops high quality Caramel Food Flavour (optional)
use wooden spoon to add 200g Almond Meal, half cup finely chopped macadamia nuts or ground macadamia meal and 1 tblsp maize/corn flour, half tsp xanthan gum (optional), add 1 cup coarsly chopped nuts (ie almonds, walnuts, pecans,cashews), add 1 cup dried large coconut chips, half cup grated coconut, handful slivered almonds
fold stiff eggwhites into this mix, pour into cake tin and
Bake at 190 C for about 35 mins (or until done), remove from tin, cut into 2 layers, cool layers separately. When cool whip 300 ml pure cream and fill cake with cream (cake can also be filled with extra chocolate ganache, just increase
quantities for ganache ie 200ml of cream and 125-150g chocolate)
Prepare chocolate ganache by  heating  150ml pure cream (do not boil), into a bowl or pyrex glass dish break 80-100g very dark chocolate (ie 85% cocoa) into smaller pieces, slowly add hot cream to chocolate while stirring continuously until chocolate has completely melted, add some coconut oil if you like, pour over cake, set in fridge overnight or for at least 2 hours

Pancakes (Ricotta)

3 eggs, place in bowl and mix with
125 g smooth ricotta (for example Pantaglia), add
some pure cream (to your liking,1-5 tablespoons), add
some almond meal (judge quantity to achieve a gooey consistency) and maybe some lemon juice or some xylitol
Pour three little pancakes into hot buttered pan, cook on med heat on one side until firm, then turn and cook other side. Serve with fresh berries and cream or any other way you like. You can exclude the ricotta if you wish and add another egg instead.


Apple Pancake (served Dutch style)
This is one large pancake for 2-4 people baked partly under the griller.

Heat butter in a large frypan (with heatproof or no handles) on med hotplate and add 1 large chopped apple. As apple cooks whisk 4 eggs with either 4 tablespoons yoghurt or 100ml coconut cream (or 100ml buttermilk or any kind of milk, or some pure cream.) Add 1 teaspoon cornflour and ½ cup (or more if you like) almond meal. Pour mixture over apples, turn off hotplate and turn on griller (on high). After 2-3 mins on hotplate place frypan under griller (quite close to heat), remove when pancake is golden brown (maybe 2-5 mins), shake pancake loose and slide out onto large plate. Cut into halves, sprinkle with a little Xylitol, or add honey (fruit, jam or whatever you like) on top.


Prawn Cakes (as an entrée for 4)

16 large green prawns, peel, wash thoroughly and dry on kitchen paper, in a bowl mix together
2 –3 eggs and
half to one full cup crushed Macademia nuts. Add the prawns and gently mix, do not tear prawns, stand. In a large frypan heat
3-5 tablespoons Macademia oil, pour in prawn mixture, cook for 2-3 mins then turn prawns over for another minute or so, do not overcook, serve immediately (Garnish with parsley)


Savoury Nutslice (main course, serve with green salad)
In a large frypan fry 1 large chopped onion in butter or oil, add 3 chopped tomatos (or tinned chopped tomatos), mix into this 2 cups crushed nuts (ie cashews,walnuts,pine nuts), 1 cup rolled oats, salt, a handful grated cheese (optional), 2-3 eggs, mixed herbs, put mix on greased oven tray or in pie dish and bake for 40-50 mins at 170 celsius,cut into 6 squares while hot, serve immediatlely. Note: don’t spread mix out too thinly while baking as it will dry out if too thin. Again, experiment with different herbs, different nuts and different quantities.

Noodles made from Konjac (glucomannan)
Another great way to cut down on starches in order to lose weight is to buy noodles made from a (almost) calorie free natural fibre called konjac, which is another name for glucomannan.  There are many scientific studies on the net which show the health benefits of glucomannan, such as weight loss and lowering of cholesterol.  These noodles are available online (check out the different brands) and in supermarkets in the health food section and they are very nice and filling.  The online noodles may also be called
'Shiratake' noodles. The supermarket brand comes in spaghetti, angel hair, fettucine and wok ready versions.  They take one minute to cook and can be used by people who are in a hurry and don't want to eat junk food or take-away.  Add them to chicken soup, stir fry them with chicken or tuna, use them in low carb spaghetti bolognese. 



Back to
Smartphone Home Page

Back to Main
Home Page

I want to emphasise that these recipes reflect my personal style of
eating and therefore include dairy products, cream, eggs, coconut and nuts. 
But in many of the recipes you can simply omit the dairy or the cream, or
replace dairy cream with coconut cream. The Hazelnut cake, for example,
does not require cream and tastes delicious just on its own. You can bake
flans and sponge cakes and muffins just with almond meal, eggs and Xylitol.
I suggest you experiment with any ‘normal’ recipe you like, just use almond
meal instead of flour and Xylitol, Stevia or Erythritol instead of 'normal' sugar. Experiment with quantities of these alternative sugars as they are often sweeter
than table sugar. Don’t limit yourself to cakes and cookies. As you've seen, you
can make delicious breakfast pancakes, ice cream, and savoury dishes such as
nutslice and prawn cakes.

I have a link to pages from an article on Xylitol (from Nexus Magazine Dec2002 - Jan2003)  - click on this link). I like the fact that Xylitol is a natural sugar, looks
and can be used like white sugar, that it is not an artificial sweetener and that it
has a low GI value (GI of 7). But it is more expensive than sugar. Erythritol and
Stevia are also natural and good sugar alternatives but I like the taste of Xylitol
better.  That's just a personal preference of mine. There are some interesting new products that appeared recently on our supermarket shelves.  They are a mix of
Stevia and Erythritol (I can't mention brand names here but look for them where
the sugars and artificial sweeteners are displayed) and they look and taste like
white sugar. It's great to see these new healthier choices in mainstream shops. 

Here I must mention another fabulous product which I used to order online
but which I discovered recently in the Health Food section of my supermarket and
even my local greengrocer has an organic version on the shelves. 
They are noodles made of Konjac (another name for konjac is glucomannan) and
they have virtually zero calories.  Glucomannan/konjac is a natural fibre which has
been studied extensively and there are many research studies you can find on the
net showing the health benefits of konjac.   The body does not metabolise this
fibre like other starches and noodles made from it go well in stir fries and soups.

Check out on sites posted by and other examples
can be found at check out also med12, and
med17 in the same website.  These are just a couple of studies which show the
beneficial effects of glucomannan on obesity, blood sugar levels, coronary heart
disease in type 2 diabetes and serum cholesterol.  There is also a 2005 study by
Joyce Keithley and Barbara Swanson (who are Professors at Rush University,
Chicago) called: 'Glucomannan and Obesity: A critical Review' which shows that
konjac actually promotes weight loss.  There are so many healthy alternatives
available to the fattening and often unhealthy 'normal' foods that I urge you to
spend a bit of time on the net and check things out for yourself, don't just take
my word for it. Your body will thank you for it.

Back to
Smartphone Home Page

To lose weight we need to go easy on sweets and on such things as flour,rice,
potatoes and pasta, full stop.  On balance, however, I think that the inclusion of
Xylitol, Stevia or Erythritol in the diet can make the difference between eating no
sweets at all (and maybe feeling cheated and left wanting) and having some guilt
free sweets some of the time. And the inclusion of konjac noodles every now and
then, added to soups or stir-fries or to replace spaghetti in spag bol, can give low
carb eaters an extra treat if they crave pasta.
I have done little research into alternatives to bread because I don't miss bread at
all.  Again, that's just a very personal thing.  Friends of mine have done the research
and have found loads of recipes for low carb or wheat free bread and pizza bases. 
It seems that some people get a lot of health benefits from just omitting wheat and
sugar from their diets, while others need to drastically reduce all starches to get
the same health benefits.  Again, you need to try things out for yourself as
everyone's body reacts differently.  There is no 'one size fits all' it seems.

No diet is right for everyone, of course.  The information that follows is aimed at
adults and older people, or just people who have realised that they can no longer
eat what they ate when they were younger without putting on weight or having
other detrimental health effects.  I cannot comment on children's or teenager's
diets as I have done little research into their optimum diets.

No diet is right for everyone, of course.  Some people need constant fuel (carbs)
because they are physically very active or have a very high metabolism, and others
like myself get by on very few carbs and thrive more on protein and fat.  And that's
just being in tune with our individual body physiology and requirements, which after years of trial and error and getting to know ourselves we should be by the time we
reach middle age.  In addition, when we try to achieve a certain aim by eating a
certain way we need to be clear that this diet we then choose has to have things
added or taken away 'for a period of time' to achieve the desired aim.  After we
achieved it (ie when we lost the 15kg or lowered our blood tryglicerides) we need
to go back to a 'healthy normal everyday way of eating which is right for our body'
that we maintain for the rest of our lives.  And if we are physically active we may
even include some healthy starches and carbs in our diet.
If you are in the position where you have to change your diet to achieve a certain
goal you need to take into account your individual physiology (ie your age, your
blood group or rate of metabolism), lifestyle (ie how active you are normally),
health issues (ie some foods aggrevate some conditions, IBS for example, or your
body is intolerant or allergic to some foods ), your aims (ie to shed excess fat) and
your likes, dislikes and beliefs (ie being vegetarian or vegan).  For example - if your
aim is to shed excess bodyfat, it may be advantageous to follow the Atkins regime
for the time it will take you to reach your desired weight.  Gary Taubes in his
excellent book 'Why we get Fat' mentions that right now there are eminent doctors
in the US who base their weight loss regimens on the low carb principles which
Atkins discovered so many years ago and was derided for.  Check pages 201 to 204
of Taubes' book for more details, he mentions Dr. Eric Westman from the Lifestyle Medicine Clinic at the Duke Medical Centre, Stephen Phinney of the University of California, Jeff Volek of the University of Conneticut (authors of the 2010 version
of the Atkins diet book called 'The New Atkins for a New You'), Dr. Mary Vernon of Lawrence in Kansas, Dr. Richard Bernstein in New York and many more.   What does
this way of eating involve? Again - the following is my personal experience.
Something that has worked for me is to eat initially (for 2-3 weeks) very few carbs (mostly in the form of green vegetables and salads, and some berries or grapefruit)
and quite a lot of protein and healthy fat (mostly in the form of chicken, fish, seafood, eggs, olive oil, avocados, nuts and dairy) until some fat is lost and your body has switched to fat burning mode (see the Atkins book in the list of references). Don't eat 'low fat' in that time as that usually means 'more sugar or carbs' have been added. 
Never have fruit juices (unless you squeeze your own). They are just full of sugar and calories and definitely not as healthy as the food industry would like you to believe. 
After 2-3 weeks modify this diet by adding more and different fruits (ie peaches, kiwi, plums, oranges, apples), some starchy vegetables and legumes (ie pumpkin, sweet potatoes, carrots), olives, some seeds (ie chia, pumpkin, sunflower, linseed), some
cheeses, some low carb sweets now and then (ie cakes or biscuits baked with
xylitol), a few more nuts (ie brazil nuts, walnuts, almonds), maybe the odd slice of
wholemeal or sourdough bread if you must have bread.  But if you can stay away
from grain foods altogether you will not only be slimmer but also healthier (see
the books 'Wheat Belly' or 'Grain Brain' in the reference section). Then eat this
modified healthy low starch weight loss diet until you reach your desired weight.
After that eat a normal healthy low starch diet (not a weight loss diet) forever, with
the odd treat and the odd glass of wine thrown in (see my comment in the paragraph above what I consider that to be).

I prefer to call this way of eating ‘LOW STARCH’ and not ‘low carb’, because you
are mainly reducing or omitting starches, grains and sugar, but not vegies, salads
and fruits. Please use real butter instead of margarine, and olive oil and nut oils
(for example macadamia or coconut oil) instead of vegetable oils - as most
margarines, most processed foods, almost all commercially prepared baked
good and biscuits, and virtually all foods cooked at high temperatures in
vegetable oils contain transfatty acids (warped fat molecules) which are now
being identified as a major contributor to heart disease and other major
ailments. So, to put it simply: reduce or cut out sugar, processed foods,
grains/starches and unhealthy fats and feel the difference.  Check out books
on low GI eating, they are usually low carb oriented as well.  I think it’s maybe
what you don’t eat (rather than what you do eat) that can make all the difference.
And definitely avoid genetically modified foods.  There is already some research
out now showing possible links between diseases and GM foods.

Some people say that low carb diets are difficult to follow for vegetarians or
vegans. There is some truth to that.  But if you are a vegetarian or vegan, you
too could possibly benefit from fewer starches, refined flour products, transfatty
acids and from less sugar in your diet.  Have a look at the ratio of those food items
to fresh and unprocessed food items in your diet.  Also - if you have any niggling
health issues or weight issues that won't go away, go and check out the book by 
John Nicholson called 'The Meat Fix'.  John was interviewed on ABC Radio National's
Life Matters in 2012. He was a strict vegan for 26 years and thought he was healthy
because of his lifestyle.  Then, despite being a vegan, his IBS and other health
issues got worse and worse over the years.  He cured all his health problems by
changing his diet. Of course, it's not just about health when we choose to not eat
meat.  Even if you have no intention to ever eat meat again because you don't want to
kill animals for food,it might still be an interesting read.

I have recently researched whether exercise or diet are more important in
weight loss. I appears that changing one's diet is more effective than increasing
the exercise, and therefore a change in diet needs to be your first step.  It appears
that exercise is more important when it comes to 'keeping the weight off' and it is
hugely important for general health and wellbeing as an integral part of a healthy
lifestyle. It has also been found that exercise increases hunger and if you
are not careful you could end up consuming more calories than the calories burnt
during exercise.  It's a complicated issue and we will probably hear more about it in
the future.  We all know by now that exercise for weight loss cannot simply be
condensed into a neat 'calories in - calories out' or 'energy in -energy out' formula
and that other criteria (such as building muscle mass and general fitness) and the
facilitation of other essential processes (such as the prevention of depression or
Alzheimers) are also important considerations in exercise.  At this stage I just want
to answer a question I am often asked when people come to see me for weight loss, by
pointing out that research has shown that a change in diet is more effective for weight
loss than exercise. If you want to choose one or the other and not do both go for a change
in diet first and increase exercise gradually if you want to while you are losing the
weight. Definitely exercise more or regularly once you've lost the weight.

These are my personal experiences based on my own extensive research over
30 years, attendance at relevant health seminars (ie by Stephen Eddy) and many
years of trial and error where I found out (the hard way) what my body
needed to be slim and healthy.  I have no formal qualifications in cooking, diet,
nutrition, medicine or biochemistry. Please research and check the information
out for yourself or consult a qualified professional if in doubt.

Listed below are some references I have consulted over the years (there were
many more, but these are the ones I found most helpful):

WHY WE GET FAT by Gary Taubes, Anchor Books 2011  (in my view the best book on
the subject)

WHEAT BELLY by Dr. William Davis

GRAIN BRAIN  by Dr. Perlmutter

THE MEAT FIX by John Nicholson (he was also interviewed on ABC Radio National's
'Life Matters' in 2012)

THE FAST DIET by Michael Mosley



THE NEW GLUCOSE REVOLUTION by Dr. Jenny Brand-Miller or other newer books
on low GI eating.

LIFE WITHOUT BREAD by Christian Allan and Wolfgang Lutz (the German original
book is called 'Leben ohne Brot' and is also available)

XYLITOL – OUR SWEET SALVATION article by Sherrill Sellman in Nexus Magazine
No 27, December 2002.


COCONUTS – any book by Mike Foale or Bruce Fife on coconuts, and scientific proof
on the health benefits of coconut oil and coconuts in general.
Also several books, workshops and many articles on low GI foods, glucomannan,
insulin resistance, syndrome X and low carb diets, for example by Dr. Sandra Cabot
and Dr. Stephen Eddy.


Back to
Smartphone Home Page

Back to Main
Home Page