I love dukkah on eggs, avocado, tuna or over a salad. It adds texture and flavour to transform a simple meal into something really flavoursome.

carbs 3g / fat 7g / protein 3g

1 cup of low carb nuts (such as almonds, macadamias, hazelnuts, pinenuts)
¼ cup sesame seeds
2 tablespoons coriander seeds
2 tablespoons cumin seeds
1 teaspoon of sea salt flakes
1 teaspoon sumac or paprika (optional)
1 teaspoon dried herbs of your choice (optional)
½ teaspoon dried chilli powder (optional)

Roast the nuts in the oven or in a hot pan on the stove, checking and tossing regularly so they don’t burn.

Toast the sesame seeds in a hot pan, being careful not to burn. Set aside.

In the same hot pan, toast the cumin and coriander seeds for about 2 minutes until fragrant and toasted.

Put the nuts, cumin and coriander seeds into a food processor and blend. Stir in the sesame seeds, salt, spices and chilli. Taste for flavour and add more if you want.


  • You could use a mortar and pestle to blend (if you have the time and energy), or even a coffee grinder or smoothie blender.
  • Serve sprinkled on top of eggs, avocado, salads or in wraps.
  • Coat some fish or chicken in the dukkah and bake for a quick and tasty meal.

What I eat

Image courtesy of Canva

I stick to a variety of fresh, whole foods that are low carb, with good fats and protein.

I eat lots of veggies. I still eat fruit.

I eat nuts, seeds, nut butters. I add olive oil to just about everything. I cook and bake with butter or coconut oil.

I eat a variety of meats, including every part of the chicken with the skin including the livers, the fatty parts of the pork and beef, and all types of fish and seafood.

I still eat beans, legumes and chickpeas (most keto and low carb diets restrict this, but I like to alternate meat days with meat free days and I don’t find I get a blood sugar spike from these foods if I have a small enough quantity)

I don’t eat (or at least limit) bread, pasta, rice, starchy veg.

I don’t eat desserts when I am out, but I make a lot of great sugar free, low carb desserts at home, such as cakes, biscuits, slices, etc. that make AMAZING substitutes. I usually have some back up sugar free or dark chocolate for days when I’m craving something sweet. Or berries with fresh cream or sugar free ice cream is an easy alternative.

I’m not terribly strict on myself and try to eat for enjoyment. I don’t get upset with myself for eating a chocolate or having a bit of sourdough with some avocado if I really feel like it. Life is absolutely too short to never eat another square of roast pumpkin ever again. But I am mostly low carb. Everything within reason.

I ALWAYS read the label for ingredients and carb content. When you’re buying packaged foods, you don’t always know what you’re getting. Become savvy with nutrition labels. Understand macro contents and the ingredient list. When I see ham or sundried tomatoes that have glucose in the ingredients, I steer right away. When I see a packet of sugar free biscuits with white flour as the main ingredients and 20g of carbs per serving, I put it away. When a bread claims to be low carb but is still 25g of carbs per serving, I don’t buy it. When I see almond milk that has 10 ingredients, I put it back on the shelf. When the main ingredient in tzatziki isn’t yoghurt, I don’t want it. I try to stick to less ingredients, less processed, and no added unnecessities. E.g. coconut milk should be just that. Coconut milk with maybe a bit of water.


  • Low carb veggies or fruits or whatever you want to call them. That’s a huge range of non starchy veg. Generally anything that grows above ground. Anything leafy, green, crunchy, colourful. Eggplant, zucchini, lettuce, cabbage, brussels sprouts, fennel, celery, cauliflower, broccoli, cucumber, spinach, mushrooms, asparagus, capsicum, tomato, kale, green beans, avocados…. This is a great list from the Diet Doctor.
  • Onion, shallots and garlic.
  • I eat the occasional pumpkin, carrot, sweet potato, beetroot, parsnip, peas, but in small quantities.
  • Low carb fruits, such as berries. And low GI fruits in small quantities, such as kiwi fruit and stone fruits. Lemons and limes, especially squeezed on salads or in soda water (sometimes with vodka, too).
  • Dark chocolate. Preferably 85% Lindt or equivalent. Never less than 70% cocoa.
  • Sugar free sweeteners. Stevia, erythritol, xylitol are my go-tos.
  • Nuts, particularly macadamias, almonds, walnuts and pecans. Nut butters including almond butter and peanut butter. Almond meal.
  • Protein balls and protein cookies (homemade).
  • Dips with low carb seed crackers or veggies. Hommus, eggplant, roast capsicum, tzatziki.
  • Cheese.
  • Thick, full fat Greek yoghurt. Great with berries, cream, sugar free ice cream, low carb pancakes, or mixed into a salad.
  • Low carb wraps and protein bread. The occasional small slice of sourdough if it’s topped with fats to bring the GI down (avocado, butter, cheese, cream cheese and salmon).
  • Salads, grilled veggies, steamed veggies, stir fried veggies.
  • Good quality tuna in oil. Sirena tuna in chilli oil is my favourite.
  • Seeds, including chia, sunflower, pepitas, sesame, LSA mix.
  • Tahini. Amazing as a dessert with melted dark chocolate, or mixed with lemon and salt for a salad dressing.
  • Coconut oil, extra virgin olive oil, butter, sesame oil.
  • Sugar free chocolate (Well Naturally No Added Sugar or Sweet Williams are great).
  • Homemade cakes, desserts, slices, biscuits.


  • Unsweetened almond milk.
  • Coconut milk.
  • Black coffee and tea (or with a dash of full cream milk or almond milk).
  • Red wine, white wine, sparkling wine, vodka sodas. No cocktails.
  • Sugar free drinks occasionally, but I try not to make a habit of it.


  • Potato chips, corn chips, veggie chips. Nightmare for BGLs.
  • Starchy carbs. Hot chips, mashed potato, pies/pastries, breads, pizza, pasta, crackers.
  • Dried fruits, except occasionally small quantities of dates if mixed in with nuts such as in protein balls or baked into a cake.
  • Cakes, biscuits, anything sweet from a cafe even if it claims to be healthy.
  • Sugary chocolate bars and lollies.
  • Ice cream.
  • White sugar, brown sugar, fruit sugar, any sugar.
  • Honey or maple syrup (unless in very small quantities in baking).
  • Fruit juices.
  • Smoothies (unless I make them at home myself with almond milk. berries, Greek yoghurt).
  • Cocktails.
  • Cereals. Make your own low carb granola or chia porridge.


  • Extra virgin olive oil, coconut oil, sesame oil.
  • Vinegars, soy sauce, chilli sauce.
  • Lots of spices and herbs.
  • Tea and coffee.
  • Tinned beans, legumes and chickpeas.
  • Almond meal, coconut flour, LSA mix, flaxmeal.
  • Baking powder, gelatine.
  • Dark chocolate.
  • Nuts.
  • Nut butters, tahini.
  • Chia seeds, sunflower seeds, pumpkin seeds.


  • Cheese.
  • Eggs.
  • Lots of veggies.
  • Berries.
  • Olives and other antipasto things such as artichokes, grilled capsicum.
  • Cold meats, such as salami, ham.
  • Bacon.
  • Bottles of soda water.
  • Limes and lemons.
  • Butter.
  • Insulin.


  • Sugar free ice cream.
  • Meats including steak, chicken, fish, paleo sausages.
  • Frozen berries.
  • Leftovers.
  • A loaf of lower carb Herman Brot bread.


I totally respect veggies and vegans. As an animal lover, I do believe we eat too much meat for our own good (and for the sake of the animals themselves). I try to be mindful of how much meat, dairy and eggs I’m eating. I try to eat a veggie meal at least once a day and try to alternate a meat day with a meat free day if I can. Eating low carb can be restricting at times, particularly when you’re trying to eat less meat, but it doesn’t need to be. There is still a healthy range of veggies you can eat and a great variety of vegetarian recipes. It’s why I haven’t completely cut out foods like lentils and beans and some veggies. I try to have a good balance. It’s easy enough to substitute butter for coconut oil or another oil such as olive, macadamia or avocado. Eat lots of nuts and add some chickpeas or seeds to a salad. Fry up some tofu to go with a stir fry instead of chicken or beef. While I rely on eggs a lot, I try to be mindful of where they’ve come from, and always buy the true free range varieties (and often have the eggs from the backyard). I buy free range meat and sustainable meat if I can, and I’m mindful that when I eat out it’s not always going to be free range.

Low carb cupcakes

These coconut flour cupcakes from I Breathe I’m Hungry are excellent sugar free, low carb, gluten free, nut free, fluffy, moist cupcakes!!! Get the recipe here. 

They smell like vanillery birthday party cake that you want to gobble up in big scoffs with a nice mug of tea. They’re very satisfying, especially when you haven’t had a sugary, buttery, vanillery cupcake in a while.

It contains 7 EGGS and you need a whole TABLESPOON of baking powder. That’s because the coconut flour is very absorbent so it requires a lot of eggs and needs baking powder to help lift it. Don’t skip on the vanilla essence – a good couple of teaspoonfuls is required for that vanillery flavour.

If you make 12 cupcakes, they’re only 7g carbs per cupcake (!!!).

If you can’t be bothered making the icing (or if you don’t have the powdered sweetener on hand), a dollop of Greek yogurt suffices just nicely.


Low carb brownies

Gooey, decadent, utterly devourable, these little gems are not only delicious and an excellent chocolate fix, they are incredibly easy to make. They pair very well warm with some cream or low carb ice cream and fresh berries. Sugar free, gluten free and low carb too so you won’t get a spike in blood sugar.

carbs 2g / fat 20g / protein 5g

2 cups almond meal
1/4 cup unsweetened cocoa powder
1 teaspoon baking powder
1/3 cup sweetener of your choice (e.g. xylitol, erythritol, stevia mix)
2 eggs
1/2 cup butter (125g or 6 tablespoons)
A few squares of dark chocolate, chopped (I used 4 squares of Lindt 85% cocoa)

Preheat the oven to 180 degrees celcius. Line a sheet pan or lamington tin with baking paper.

Mix the almond meal, cocoa powder, sweetener and baking powder together. Melt the butter. Stir the eggs into the dry mix, then stir in the butter and mix well. Stir in the chopped chocolate bits.

Pour into the baking tin and spread out with a knife. Bake for 20 minutes until just set.

Allow to cool slightly, then serve with some cream or low carb ice cream and berries. You can warm it up again later, or enjoy it as it is at room temperature.

Top with some easy ganache frosting.


carbs 3g / fat 6.5g /protein 1g

It’s very easy! Add more cream to make it a runny sauce or add more chocolate to make it a thicker ganache frosting.

100mL whipping cream
100g dark chocolate (70% or more)

Warm the cream over low heat. Once it starts to steam but before it bubbles, turn it off and add the chopped chocolate. Stir until the chocolate dissolves and the mixture thickens. Allow to set if you want a thicker frosting, or pour on warm if you want it runny.

Zucchini fritters

These versatile little bites are great on their own as a starter, topped with poached eggs for breakfast, or as a light meal with salad. I’ve served mine here with creamy guacamole. They also work well paired with tzatziki or a herby cream cheese with smoked salmon.


carbs 2g / fat 4g / protein 2g

2 zucchini (courgettes)
1/2 cup almond meal
1 egg
Good pinch of salt
Dash of pepper
1 tablespoon of chopped fresh herbs
Olive oil or coconut oil for frying

Grate the zucchini. Sprinkle with salt and set aside for 5 minutes. Squeeze as much liquid out of the zucchini as you can to avoid the mix from being too wet. Add the egg, almond meal, chopped herbs and a pinch of pepper. Mix well to combine.

Heat a pan with a little oil. Scoop a tablespoon of mixture and flatten out with your hands. Fry for a few minutes until golden, then flip and fry the other side. If they don’t stick together well, try to squeeze out more moisture and add in a little more almond meal.

Satay courgetti

I know peanut butter sounds odd to pair with courgetti stir fry, but trust me on this one. The combination of peanuts with soy, garlic, ginger, chilli and lime is awesome. It’s basically a low carb, low sugar satay sauce alternative.

carbs 12g / fat 12g / protein 8g

4 large zucchini (courgettes)
1 carrot
1 small red onion
1 thumb-sized piece of ginger
2 garlic cloves
1 teaspoon chilli sauce or chilli (fresh or dried)
4 tablespoons natural peanut butter (100% peanuts)
3 tablespoons soy sauce or tamari
Juice of 1/2-1 lime
1 teaspoon sesame oil or coconut oil
1 teaspoon coconut sugar or honey (optional)
Bunch of coriander, roughly chopped (optional)

Spiralise the zucchini (courgette) and grate the carrots. Peel and finely slice the red onion, peel and crush the garlic, and peel and finely grate the ginger. Mix the peanut butter, soy sauce, juice of half the lime, chilli and coconut sugar or honey together. Roughly chop the coriander and set aside.

Heat a large pan or wok over medium heat with a splash of sesame oil. Add the courgettes and carrot. Cook until softened for about 5 minutes. Remove from the pan.

Add another small splash of sesame oil and add the onions, cooking for a couple of minutes. Add the garlic and ginger and cook for another minute. Add the mix of peanut butter, soy sauce, chilli, lime juice and coconut sugar and mix together with the onion, garlic and ginger. Return the zucchini and carrots to the pan. Any liquid from the zucchini is fine to add in as it will help to loosen up the sauce which will be quite thick. Stir in and heat through. Taste for flavour and adjust as needed. Serve immediately with some fresh coriander and a wedge of the remaining lime.


Pesto courgetti

Pesto is the go-to low carb, high fat, ketogenic pairing with almost anything savoury. I plonk it on just about anything, salad, tuna, eggs, low carb wraps and crackers, steak, chicken, through courgetti. It’s also gluten free and vegetarian. Use fresh ingredients and good oil. Use your own judgement with the olive oil. I pour it in until it reaches the consistency I like, which can be anywhere from 1/4 cup to 1/2 a cup. You can either use a mini food processor or pound everything up in a mortar and pestle. You can store the pesto in the fridge for up to a week if you don’t use it all up in one go. 

carbs 3g / fat 50g / protein 10g

3 handfuls fresh basil
1/2 cup pine nuts (or other nut of your choice)
1/2 cup parmesan cheese
Pinch of salt
Squeeze of lemon juice (optional)
1/2 clove of garlic (optional)
1/2 cup olive oil
1 zucchini (courgette) per person

Peel and mince or dice up the garlic. Blend the basil leaves and the garlic together. Add the pine nuts and blend. Grate the parmesan in, add a pinch of salt, a squeeze of lemon juice (optional), and stir in the olive oil.

Spiralise or julienne peel the zucchini to make courgetti. Heat a large pan with a splash of olive oil and cook in the pan for about 7 minutes until softened.

Stir the pesto through the courgetti and serve.


Green veggie frittata

Super healthy, low carb, and full of green veggies and protein, this slice makes a very healthy breakfast, lunch or dinner. Feel free to add in other green veggies, such as asparagus, or omit anything you don’t like. This slice goes really nicely with a crisp, crunchy salad and a creamy dressing (see my recipe below).

Green veggie slice
carbs 4g / fat 13g / protein 12g

1 small onion or spring onion
1 small leek
2 cloves of garlic
2 big handfuls of spinach or kale
1/2 cup green peas
1 zucchini
1/2 head of broccoli
1 tablespoon butter
2 tablespoons cream (or milk)
1/2 cup cheese of your choice (such as cheddar, parmesan, feta, ricotta)
Sea salt and cracked black pepper
6 free range eggs

Preheat oven to 180 degrees celcius. Line a tray with baking paper, or grease with a little butter.

Wash and cut the broccoli into florets and steam in a colander over boiling water for 5 minutes or until tender. In the meantime, slice the spring onions. wash and dice the leeks, grate the zucchini, and peel and crush the garlic.

Heat a tablespoon of butter in a saucepan and saute the onions, leeks and garlic for a few minutes until softened. Add the grated zucchini, spinach or kale, broccoli and peas (frozen is fine). Saute for a few more minutes until the veggies have softened.

In the meantime, crack the eggs into a bowl and whisk with the cream. Add salt and pepper. Grate the cheese in. Mix together with the veggies and pour into the tin. If you want more eggs, simply add more in!

Bake for 25-30 minutes, or until a knife comes out clean. Serve as it is or with a side of salad. See my recipe for a crunchy salad with a healthy creamy dressing below.

Green veggie slice
1 cos or romanesco lettuce
1 celery stick
4 radishes
1/2 a fennel bulb

3 tablespoons Greek yoghurt
1/2 lemon
Salt and pepper
1 teaspoon Dijon mustard

Chop the lettuce and finely slice the celery, radish and fennel. Mix the yoghurt, juice of the lemon, mustard, and salt and pepper together.




A traditional Greek soup that is creamy and comforting. My mum would make it for me whenever I had a cold or was feeling under the weather. It can be made without chicken if you’re going vegetarian, but the chicken brother and flavour makes it. You can add a whole carrot, a celery stalk and a peeled onion to the broth and discard before serving to add more flavour, but you don’t have to. Feel free to add in a handful of basmati rice, or leave it out to go carb free. It’s high in protein and low in carbs if you omit the rice. The small quantity of rice still makes it a lower carb, high protein option, though. 

carbs 8g / fat 4g / protein 22g

1 chicken breast, or 2 chicken thighs
1 lemon
2 eggs
1 litre of chicken stock, or 1 chicken stock cube dissolved in boiled water
2 litres of boiled water
A good pinch of salt and black pepper
1 bay leaf (optional)
½ cup of basmati rice (optional)
1 peeled carrot
1 celery stalk
1 peeled onion

Add the whole pieces of chicken to the stock and water in the pot, with the salt, pepper, carrot, celery, onion and bay leaf. Bring it to the boil and let it simmer for 15 minutes, until the chicken is cooked through. The chicken should be white (not pink) inside. Pull the chicken out and let it cool, then shred it into smaller pieces using a fork, discarding of any fat or bones. Skim off any scum from the broth and remove the bay leaf, onion, celery and carrot so you are left just with the clear stock. Add the rice (if using) to the broth and let it simmer for another 10 minutes until the rice is cooked.

In a medium bowl, crack the eggs and squeeze in the lemon juice, making sure to remove any pips. Whisk it up well. Continue to whisk vigorously and slowly pour in a ladle or two of the hot soup broth into the egg and lemon mixture. Move your whisk over to the pot, and slowly pour in all the egg mixture while you are whisking. The colour of the soup will turn a creamy white colour and will thicken up slightly. Whisking the hot soup into the egg mixture and then pouring this back into the soup ensures you don’t end up with scrambled eggs!

Add in the chicken, stir, taste for salt, pepper and lemon, and add more if you think it needs it before serving. Serve with a wedge of lemon on the side, and extra salt and pepper. If you need to heat the soup up again, be sure to not bring it to the boil as it can curdle with the egg. Slowly heat it up and turn it off before it boils. Never microwave the soup to heat up as it will heat the eggs too much.

Miso courgetti soup

This is so healthy and really satisfying when you feel like some ramen soup without the noodles. The salmon adds some healthy fats and protein for a full rounded meal. You could sub the salmon for boiled eggs if you like.

carbs 11g / fat 21g / protein 22g

1/2 red onion
2 cloves garlic
Thumb-sized piece ginger
1 tablespoon sesame oil
2 tablespoons soy sauce
1 vegetable stock cube dissolved in a cup of boiled water (or a cup of liquid stock)
2 tablespoons miso paste (red or yellow)
1 zucchini (courgette)
1 handful Chinese greens, such as bok choi, gai lan or choy sum (or spinach)
1 fillet of salmon, cut in 2
Fresh or dried chilli, to taste (optional)
Fresh coriander, to serve (optional)
Slice of fresh lime (optional)
1 spring onion, slice (optional)

Peel and thinly slice the red onion, peel and finely mince the garlic, and peel and finely grate the ginger. Heat the sesame oil in a saucepan and saute the onion for a couple of minutes until softened. Add the garlic and ginger and cook for a couple more minutes, then add the soy sauce, cooking for a further minute or so.

Dissolve the stock cube in a cup of boiled water if you aren’t using liquid stock. Add the cup of stock to the saucepan with another 2 cups of boiled water. Cover and let it simmer for 10 minutes to let the flavours develop.

In the meantime, heat a pan with a little olive oil and cook the salmon on each side, starting with the skin side down. Sprinkle with a little sea salt and black pepper. It should cook in about 10 minutes, depending on how rare or well done you like it, as well as how big or small the piece of salmon is.

Using a julienne peeler or spiraliser, make the zucchini noodles. Add to the broth with the greens and simmer for 5 minutes.

Dissolve the miso paste in a cup of boiled water. Stir into the soup and turn the heat off so the miso doesn’t come to a boil.

Assemble the soup in bowls, adding the salmon, fresh coriander, and chilli on top. Add a little extra soy sauce if you want it saltier. Enjoy!