Cocoa Whey Smoothie

This one is my fav smoothie so far. It feels like you’re cheating health and eating chocolate!

(1 serving)

  • 1/4 avo
  • 1/2 banana
  • about 100ml milk (I used almond milk)
  • 1/4 c berries
  • 2 tsp plain whey
  • 1/2 tsp vanilla essence
  • 1 tbsp cocoa
  • water


Blend and top with cranberries, sliced banana and chia seeds….YUM!


1 serving = 1 fat + 1 fruit + 1/2 protein (4g protein in whey)


Decadent Cocoa Brownies


  • 3/4 cup low fat yoghurt
  • 1/4 cup milk
  • 1/3 cup apple and date puree (stew 2 peeled and chopped apples + 5 dates in 2 cups rooibos tea)
  • 1 egg
  • 1 cup oats
  • 1/2 cup chopped nuts (walnuts are great) (optional)
  • 1 scoop whey protein (optional)
  • 1 tsp baking powder
  • 1/2 cup cocoa
  • sprinkling of xylitol


  1. Preheat the oven to 200 degrees C and grease a 8 x 8 inch baking tray.
  2. Blend all the ingredients together and pour into the baking tray.
  3. Bake for 15 minutes.
  4. Cut into 9 squares.


1 square = 1 milk, 1 fruit, 1 fat

The Attempted Low-Starch-Evening-Diet

Hi healthy followers,

I have been eating quite a few low carb dishes for dinner. So far I love eating like this at dinner time, but I do eat starch during the day…to fuel my body for my busy days and to provide the nutrients I need…

My attempt at a low carb diet is more LOWER carb diet, not carb free and more low STARCH. Also as I said this restriction is only implemented in the evenings…so I guess we can call it a low-starch-evening-diet 🙂

This is my usual day:

Breakfast: 1 1/2 cups All Bran or Oats with 1 tsp oat bran + fat free milk and tea (rooibos)

Ready to lose a bit of body fat

10 am snack: banana and yoghurt and another cup of tea

Lunch: 2 slices whole-wheat bread + cottage cheese + loads of salad

Snack: 1 apple and an orange, more tea

Dinner: Spinach or brussel sprouts or cabbage as a base (to take the place of pasta / rice) + LOADS of veggies (like carrots, tomatoes, broccoli, cauliflower) as a topping and then the protein such as mince, fish or chicken. Also great is pesto to add a bit more flavour. So the other night we made Bean burgers on a Mushroom (as a roll) topped with rocket and broccoli pesto! It was delish!!! check out the recipes.

It is important to each starch, so don’t cut it out entirely! I am reducing my starch intake in the evenings as it will reduce my overall energy intake to help me lose a bit of weight for summer. I don’t think it is sustainable in my lifestyle as I love starch. But it might help me lose a few centimetres…But I’ll have to keep you posted 😉