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Get your day started right with these healthy recipes.

Your morning routine is about to get better and easier with these healthy recipes that you will absolutely love.

Speedy smoothies

Some mornings we run a bit late so I keep a few smoothie fruit combinations in ziplock bags in the freezer. All you have to do is buzz them with a stick blender, pour them into bottles and place one in each child’s hand as they walk out the door.
Makes 4 smoothie packs for the freezer
  • 4 medium ziplock bags (get lots of these – they are invaluable)
  • 250ml (1 cup) blueberries
  • 250ml (1 cup) raspberries
  • 1 avocado, peeled and halved
  • a small handful of baby spinach leaves
  • 125–250ml (1–2 cups) yoghurt or milk – enough to thin out to the consistency you want


  • Leave out the green leaves and replace with 30ml (2 tbsp) cocoa powder for a yummy creamy chocolate smoothie
  • Add a few blocks of ice in summer
  1. Divide the fruit and spinach leaves equally into four ziplock bags, seal and freeze.
  2. Pop one out, decant into a food processor or use a stick blender. Add the avocado, and a dollop of yoghurt and milk. Buzz it together until smooth, decant into bottles and run. Thin it out with some milk if it’s too thick for your liking.

Everyday low carb bread and rusks

I bake two loaves at a time. One is for eating and one I cut up and dry out in the oven to make rusks. The rusks keep well for about two weeks in a sealed container, but go soft after that.
Makes 2 loaves
  • 500ml (2 cups) almond flour
  • 250ml (1 cup) coconut flour
  • 250ml (1 cup) Super Seed & Nut Mixture, ground in a coffee grinder
  • 125ml (½ cup) sunflower seeds
  • 45ml (3 tbsp) psyllium husks
  • 30ml (2 tbsp) chia seeds, soaked in 30ml water
  • 20ml (4 tsp) baking powder
  • 4 eggs
  • 500ml (2 cups) buttermilk
  • 30ml (2 tbsp) xylitol
  • 7,5ml (1½ tsp) salt
  • 300g butter, melted
  1. Preheat the oven to 180°C. Coat two 18cm x 10cm x 7cm bread tins with butter.
  2. In a large bowl mix together the almond flour, coconut flour, ground seed mixture, sunflower seeds, psyllium husks, soaked chia seeds, and baking powder.
  3. In another bowl beat together the eggs, buttermilk, xylitol, salt, and butter. Add this to the dry ingredients and fold in until well combined.
  4. Divide the dough between the two bread tins and bake in the oven for 50–60 minutes or until golden brown. If the top of the bread bakes too quickly, cover it with a piece of foil.
  5. Leave it to cool down completely before turning out.

The most amazing fritters

These fritters can take on so many guises that they truly are amazing; best fresh.
Makes 12 little fritters
  • 3 eggs
  • 400g really fresh ricotta cheese – check the sell-by date
  • 5ml (1 tsp) nutmeg 
  • grated zest of 2 lemons
  • 125ml (½ cup) grated Parmesan cheese
  • 30ml (2 tbsp) coconut flour
  • butter for frying
  1. In a large bowl mix together the eggs, ricotta cheese, nutmeg, lemon zest, Parmesan cheese, and coconut flour.
  2. Heat the butter in a frying pan over a medium heat.
  3. Use a tablespoon to spoon in dollops of the mixture.
  4. Fry for 2 minutes on each side or until golden.
  5. Serve with crispy bacon and pan-fried cocktail tomatoes.

They become lunchbox fillers

  1. Add 100g chopped quality ham or salami. Fry and drain on kitchen towel. Allow to cool and pop into lunchboxes.

Look out for our other lunchbox ideas and recipes.

They become yummy gnocchi

  1. Add 300g cooked and chopped spinach, drained very well, and cooled down completely. Shape the ricotta and spinach mixture into little balls. Bring a large saucepan with salted water to the boil and pop batches of gnocchi into the water. Cook for 2–3 minutes until they rise to the surface. Drain and set aside. Make a basic tomato sauce, heat in a medium pan, and place the gnocchi in the sauce to heat up for a few minutes before serving with extra Parmesan shavings and fresh basil.

Make them sweet

  1. Add 5ml cinnamon, 5ml xylitol, and the grated zest of 1 orange. Fry and serve with a tiny bit of raw organic honey or mix 45ml xylitol with 15ml cinnamon to sprinkle.

About the book

Both a cookbook and a revolutionary eating plan, The Low Carb Solution for Diabetics (Quivertree Publications; by Vickie de Beer and Kath Megaw is part medical science and part delicious, healthy recipes, all bundled up in the care and love of devoted parents. This is arguably the ultimate reference book for families coping with diabetes, giving you over 100 recipes that will give your family members better control of glucose and improved concentration and performance at school. The Low Carb Solution for Diabetics is available at all good bookstores.

Vickie de Beer and Kath Megaw