Raw Chocolate Keto Shortbread

Raw Chocolate Keto Shortbread





Raw Chocolate Keto Shortbread is a healthy dessert recipe that is ideal for obese and diabetic people who struggle to lose weight.

Prep Time: 15 mins
Cook Time: 1 hour
Servings: Serves: 8-10


100g Ground Almonds (1 cup)
100g Dried Coconut / Desiccated Coconut (1
2 TBSP Cashew Nut Butter (or alternative)
1 TBSP Sweetener
1 Pinch Salt
100g 85% chocolate
1 TBSP Coconut Oil


In a food processor place ground almonds, dried coconut, cashew butter, sweetener and salt and blend until a bound consistency has formed (about 1-2 mins.

In a silicon mould or a greased dish press down the mixture to form a flat base. Place in the freezer for about 30 minutes until solid In a glass bowl over a pan of boiling water melt your chocolate and coconut oil together and stir until fully combined.

Now pour directly on to the shortbread base and place in freezer for about an hour until set.

Remove from the freezer and allow to stand for about 15-20 minutes before using a sharp knife to cut squares. Store inside a sealed container in the fridge.

Keto Crackers

Keto Crackers

keto-crackersWhat Are Keto Crackers?

Keto crackers are carb-free crackers that are great tasting and ideal for diabetics and people that want to lose weight in the form of body fat.

Prep Time: 10 minutes
Cook Time: 20 minutes
Servings: Servings 36



1 cup almond flour
1/2 cup hemp hearts
1/2 cup coconut flour plus extra for rolling the
3 teaspoons baking powder
1 teaspoon xanthan gum
1/4 teaspoon baking soda
1/2 teaspoon salt for topping
6 tablespoons cold salted butter – very cold
4 tablespoons salted butter melted
2 tablespoons olive oil
2/3 cup ice water


Preheat oven to 205°C.

Put the almond flour, hemp hearts, coconut flour, baking powder, baking soda, and salt in a bowl. Grate the chilled butter, stirring it into the flours. Stir gently with a big spoon to ensure the butter is coated with flour and you can see butter shreds throughout your coconut flour mixture. Add the olive oil and stir gently to combine, then add the water. Let the mixture stand in the refrigerator for at
least 30 minutes.

Dust a sheet of parchment with coconut flour. Roll the chilled dough between sheets of baking parchment until it is about ¼ -inch thick. Cut the dough in the desired shapes. Bake the crackers on the bottom parchment sheet for 15-20 minutes or until golden brown. Add 1/2 teaspoon of salt to melted butter and brush the crackers while they are hot.

Turn oven off and place back in the oven for 5 minutes. Let cool.

Ostrich Meat UK – The New Beef!


Ostrich meat is the New Beef! UK Nutrition

If you love red meat, but could do without the saturated fat and cholesterol then ostrich is the way forward!

Nutrition experts and dietitians all over the world are highly in favor of ostrich over red meat. The taste and texture is similar, but I, myself, find ostrich to be more succulent than beef.  Because the fat is stored outside of the muscle, it is easier to process, making it leaner than chicken and other meats.

Considering how processed chicken, and even beef, is becoming nowadays, making the switch to ostrich seems to be a great choice. It is extremely easy to cook. It’s best when shallow fried rare – medium-rare. Be very careful not to overcook it as it will go rubbery! If you want a more elegant taste and have more time on your hands, cook on 100C/215F for 5-6 hours in a casserole dish of gravy, in the oven. Perfecto!

Ostrich is also high in iron – even more so than beef. This is great for those of us that lead an active lifestyle!

The photo above is a meal that I prepared. Aside from ostrich, it includes black kale, asparagus and red peppers.

All of this together makes for a great post workout meal. Here’s more of an in depth look at what’s inside:

Protein – muscle & tissue repair
Iron – blood
Aminos – tyrosine (dopamine), arginine (nitric oxide), lysine (bones & heart) isoleucine (muscle repair)

Omegas – immune system, anti-inflammatory
Vitamin C – antioxidant, fights free radicals
Beta carotene (vitamin A precursor) – immune system, skin
ITCs – detox

Antioxidants – detox
Calcium – bones
Vitamin E – immune system & free radical protection
Vitamin B6 – nerve function, liver function, energy boost, libido
Vitamin K – calcium absorption
Vitamin C – skin, organs, bones

Capsaicin – antioxidant, reduced LDL cholesterol
Vitamin C – skin, organs & bones
Vitamin A – reduces effects of free radicals
Other minerals & nutrients – magnesium, zinc, niacin, selenium


Roasted Lamb, Gem & Carrots

Roasted Lamb, Gem & Carrots

Roasted Lamb, Gem & Carrots

This dish cooks in 20-30 minutes. It is gluten, dairy and carb free. It sounds extremely healthy, but I can assure you that it is NOT lacking in flavor! Boni is a master of using foods that compliment each other’s flavor and require minimal ingredients. Enjoy!

Ingredients (serves two)

2 Lamb Neck Fillets Seasoned with Salt & Pepper to taste
2 Baby Gem Lettuce Heads
4 Blanched Spring Onions*
2 Carrots pealed & sliced into 4×1/2 inch pieces
Stick of Rosemary
Butter (optional)
1-2 tsp of Coconut Oil

*Blanching – From boiling water, a 2 to 3min process of time, cooking any veg until it is just under cooked.