April, 2022

Turkey Boats

SERVES: 2                     PREP: 5min           COOK TIME: 10min           


  • 1 avocado

  • ½ tsp lemon juice

  • 1 tsp Greek yogurt

  • Salt and pepper, to taste

  • 2 tsps coconut oil

  • 1 small onion, finely chopped

  • 1 garlic clove, crushed

  • ¼ tsp salt

  • ½ tsp chilli powder

  • ½ tsp cumin

  • ½ tsp ground oregano

  • 300g (10oz) turkey mince

  • 2 radicchios, rinsed, leaves separated


  1. Mash the avocado with the lemon juice and yogurt. Season to taste with salt and pepper.

  2. Heat the oil in a medium-sized frying pan over medium heat.

  3. Fry the onion and garlic for 5 minutes, add the salt, chilli, cumin and oregano and cook for a further minute.

  4. Add the turkey and fry for 6 minutes or until browned.

  5. Place large spoonful of turkey mince in each radicchio leaf and top with avocado mix.


Captain Honey. (2018). The Low Carb Kitchen. Morningside: Herron Book Distributors.


February, 2022

Chocolate Energy Balls

MAKES: 20                     PREP: 15min (plus refrigeration)          


  • ¾ cup (90g, 4oz) unsweetened dark chocolate, roughly chopped

  • 1 cup (115g, 4oz) almonds

  • ¾ cup (90g, 3oz) pistachios

  • 2 tbsps ground flaxseed

  • 2 tbsps chia seeds

  • 1 tbsps maple syrup

  • 1 cup (160g, 6oz) Medjool dates, pitted

  • 1 tbsp coconut oil

  • 1 tbsp cacao powder

  • ½ cup (40g, 1½oz) coconut flakes


  1. Place the chocolate, almonds, half the pistachios, flaxseed and chia seeds in a food processor. Blitz for 1 until, until a breadcrumb consistency forms.

  2. Add the maple syrup, dates, coconut oil and cacao powder and blend for a further 1 minute until a dough forms.

  3. Using hands, form the mixture into little balls.

  4. Use a spice blender to pulse the remaining pistachios until they’re almost a fine powder. Place in a small shallow dish.

  5. Roll half the balls in the coconut and the rest in the pistachio powder.

  6. Place in the refrigerator for 1 hour to chill.


Captain Honey. (2018). The Low Carb Kitchen. Morningside: Herron Book Distributors.


March, 2022

Chicken Pesto Salad

SERVES: 4                     PREP: 15min           



  • 2½ cups (80g, ¾ oz) fresh basil leaves

  • ½ up (70g, 2½ oz) pine nuts

  • ¾ cup (75g, 3oz) Parmesan cheese

  • Salt and pepper, to taste

  • 1/3 cup (80ml, 3fl oz) olive oil

  • 600g (1lb, 5oz) cooked chicken breast cut into small strips

  • 1 punnet cherry tomatoes, halved

  • ¾ cup (40g, 1½ oz) semi-sun-dried tomatoes, halved

  • 500g (1lb, 2oz) baby spinach leaves

  • 300g (10z) feta, cubed


  1. Place basil leaves and pine nuts in a food processor with Parmesan and salt and pepper to taste.

  2. Add oil gradually, until the pesto forms a smooth paste.

  3. Toss together the chicken, tomatoes, semi-sun-dried tomatoes, spinach leaves and feta in a large serving bowl with pesto to taste.


Captain Honey. (2018). The Low Carb Kitchen. Morningside: Herron Book Distributors.


January, 2022

Berry Sorbet

SERVINGS: 4                     PREP: 15min (plus refrigeration)          COOK TIME: -


  • 4 cups (500g, 1lb 2oz) mixed fresh berries

  • ½ cup (180g, 6oz) honey

  • 1 cup (250ml, 8fl oz) coconut cream

  • Pinch of salt

  • 2 tbsps coconut oil


  1. Add the berries to a food processor and pulse a few times.

  2. Add the honey, coconut cream, salt and oil.

  3. Blend until smooth.

  4. Pour into a large bowl, cover with plastic wrap and place in the freezer for 1 hour.

  5. Remove from the freezer and blend again until smooth.

  6. Place into an airtight container and freeze for at least 4 hours, preferably overnight.

  7. Serve chilled.


Captain Honey. (2018). The Low Carb Kitchen. Morningside: Herron Book Distributors.


December, 2021

Perfect Lamb Cutlets

SERVINGS: 4                     PREP: 10min                     COOK TIME: 12min


  • 12 lamb cutlets

  • Oil, for frying

  • Salt and pepper, to season

  • 1 lemon, juiced and zested

  • Sprig of thyme, to garnish


  1. Preheat barbecue, pan or grill to hot.

  2. Brush each cutlet lightly with oil. Season with salt and pepper and sprinkle each with lemon zest and chopped thyme.

  3. Cook cutlets on one side until the first sign of moisture appears on top, about 3-4 minutes. Turn over, brush with lemon juice and cook to your preference. Turn once only.

  4. Remove cutlets from heat.

  5. Cover loosely with foil and rest cutlets for 2 minutes before serving.

  6. Garnish with thyme sprig.

Captain Honey. (2016). The Easy Kitchen. Morningside: Herron Book Distributors.


October, 2021

Tandoori Chicken Salad

SERVINGS: 4                     PREP: 10min (plus marinating)                     COOK TIME: 15min


  • ½ cup (125ml, 4fl oz) tandoori paste

  • 1¼ cups (310ml, 10fl oz) plain yoghurt, plus extra for drizzling

  • 700g (1½ lb) chicken thigh fillets, trimmed

  • Oil, for frying

  • 1-2 cos (or 1 iceberg) lettuce, shredded

  • 2 celery stalks, sliced

  • 1 cucumber, sliced

  • 10-15 cherry tomatoes, halved

  • Olive oil for dressing

  • Salt and pepper


  1. In a large bowl, combine the tandoori paste and yoghurt. Add chicken and toss to coat. Marinate in fridge for 15 minutes.

  2. Heat oil in a large frying pan over medium heat. Add chicken thighs and cook for 15 mins, until cooked through fully.

  3. Remove from heat and allow to coll. When cool, slice chicken into large chunks.

  4. Add lettuce, celery, cucumber, and cherry tomatoes to a bowl and toss with a splash of olive oil. Season with salt and pepper.

  5. To serve, divide salad between plates and arrange chicken on top. Drizzle with yoghurt.


Captain Honey. (2016). The Easy Kitchen. Morningside: Herron Book Distributors.


November, 2021

Snapper Battered Fish & Chips

SERVINGS: 4                     PREP: 30min                     COOK TIME: 30min


  • 1 2/3 cups (205g, 7oz) plain flour, sifted

  • ½ tsp baking powder

  • ½ tsp salt

  • 1¼ cups (300ml, 10fl oz) beer

  • 4 snapper, skinned and deboned

  • Vegetable oil, to deep-fry

  • 1kg (2lb) potatoes, peeled and sliced into chips

  • Tartare sauce, lemon wedges, parsley, sea salt flakes, to serve


  1. Mix flour, baking powder and salt in a large bowl and make a well in the centre. Using a whisk to stir, gradually add beer and combine well to form a batter.

  2. Cut fish into 8 slices.

  3. Pat potatoes dry to remove excess moisture.

  4. Heat oil over a high heat in a large saucepan or deep-frying pan. Deep fry chips in batches until lightly golden. Transfer to tray lined with paper towel to absorb excess oil. Repeat until all chips are fried.

  5. Reheat oil to 190oC (375oF).

  6. Dip each piece of fish in batter to evenly coat. Deep-fry for 4 minutes or until crisp and golden brown. Transfer to a plate lined with paper towel. Repeat with remaining fish pieces.

  7. Arrange fish on top of chips and serve with tartare sauce, lemon wedges, parsley and salt to taste.

NOTE: substitute snapper for any firm white-fleshed fish.

Captain Honey. (2016). The Easy Kitchen. Morningside: Herron Book Distributors.


August, 2021

Shepherd's Pie

SERVINGS: 6                     PREP: 20min                          COOK TIME: 1hr 20min


  • 1 tbsp olive oil

  • 900g (2lb) lean beef mince

  • 1 onion, chopped

  • 3 garlic cloves, crushed

  • ¼ cup (30g, 1oz) instant gravy powder

  • 1 cup (250ml, 8fl oz) beef stock

  • 2 carrots, diced

  • 1 x 400g (14oz) can diced tomatoes

  • 1 cup (170g, 6oz) frozen peas

  • 1.5kg (3lb, 5oz) potatoes, chopped

  • 50g (2oz) butter, chopped

  • ½ cup (125ml, 4fl oz) milk

  • 1 tbsp cayenne pepper


  1. Preheat oven to 180oC (350oF, Gas Mark 4)

  2. Heat oil in a frying pan over medium-high heat. Cook mince in two batches for 8 minutes or until browned. Remove meat from pan.

  3. Add onion and garlic to pan and cook until softened, 3 minutes.

  4. Return mince to pan and add gravy powder. Cook, stirring, for 1 minute. Add stock, tomatoes and carrot and bring to the boil. Reduce heat to medium-low. Simmer, for 25-30 minutes, or until thickened, then add peas.

  5. While meat is cooking, bring saucepan of salted water to the boil and cook potatoes for 10 minutes or until tender. Drain.

  6. Return drained potatoes to pan over low heat and mash until smooth. Add butter and milk and stir until butter melts and mixture is combined.

  7. Spoon mince into casserole dish. Top with potato mixture and sprinkle with cayenne pepper.

  8. Bake for 25 minutes or until golden.


Captain Honey. (2016). The Easy Kitchen. Morningside: Herron Book Distributors.

August Recipe Image.jpg


September, 2021

Sirloin Steak with Chimichurri Sauce

SERVINGS: 4                     PREP: 20min                          COOK TIME: 20min



  • 2 large sirloin steaks

  • 1 tsp salt

  • ½ tsp pepper

  • 2 tbsps vegetable oil


  • ½ cup (20g, ¾ oz) fresh coriander leaves, roughly chopped

  • ½ cup (20g, ¾ oz) fresh parsley leaves, roughly chopped

  • 1 onion, finely chopped

  • ½ lemon, juiced

  • 2 tsps white wine vinegar

  • 1 clove garlic, minced

  • Pinch of chilli flakes

  • 1 tsp salt

  • ½ tsp pepper

  • 1/3 cup (80ml, 3fl oz) olive oil


  1. Cut the steaks in half, crosswise. Pat steak dry with paper towel and season all over with salt and pepper. Set aside for 15-30 minutes to bring to room temperature.

  2. To make the sauce, place the coriander, parsley onion, lemon juice, vinegar, garlic, chilli flakes, salt and pepper in the bowl of a food processor and pulse until roughly chopped.

  3. Slowly pour in the olive oil and process until semi-smooth. Transfer to a small bowl and set aside.

  4. Heat a grill or grill pan over medium-high heat. Brush both sides of each steal with the vegetable oil, then cook, undisturbed for 90 seconds for rare and 3 minutes for medium (longer if you want it cooked more). Flip and cook for the same amount of time on the other side.

  5. Transfer to plates and let rest for 5 minutes. Slice and serve with the chimichurri sauce.


Captain Honey. (2016). The Easy Kitchen. Morningside: Herron Book Distributors.

Recipe Image.jpg


July, 2021

Chicken Noodle Soup

SERVINGS: 4                     PREP: 20min                          COOK TIME: 40min


  • 2 tbsps olive oil

  • 1 onion, finely chopped

  • 1 carrot, sliced

  • 6 cups (1.5L, 50fl oz) chicken stock

  • 300g (10oz) chicken breast fillets, sliced

  • 50g (2oz) egg noodles

  • 2 tbsp flat-leaf parsley leaves, chopped

  • Salt and pepper, to taste

  • Baguette or crusty rolls, to serve


  1. Fry onions in oil in a saucepan over medium heat until onions are softened.

  2. Add carrot and cook for 5 minutes.

  3. Add stock and cover saucepan. Bring to the boil, then reduce heat and allow to simmer for 15 minutes.

  4. Add chicken and noodles and simmer for a further 10 minutes, until noodles are soft.

  5. When soup is ready to serve, mix in parsley and season with salt and pepper.

  6. Serve with crusty sliced bread or rolls.


Captain Honey. (2016). The Easy Kitchen. Morningside: Herron Book Distributors.


June, 2021

Chicken Casserole

SERVINGS: 4                     PREP: 30min                          COOK TIME: 60min


  • 2 tsps olive oil

  • 8 chicken drumsticks

  • 1 onion, sliced

  • 3 celery stalks, sliced

  • 2 garlic cloves, crushed

  • 2 x 400g (14oz) cans diced tomatoes

  • 2 carrots, sliced

  • 3 cups (750ml, 24fl oz) chicken stock

  • 2-3 potatoes, peeled and cut into pieces

  • 1 cup (170g, 6oz) frozen or fresh peas

  • Salt and pepper, to season

  • 1 tbsp parsley leaves

  • Baguette, sliced to serve


  1. Preheat oven to 180oC (350oF, Gas Mark 4). Heat oil in a frying pan and brown chicken for 5 minutes then transfer to large casserole dish.

  2. In the same frying pan, fry the onion and celery until soft, around 5 minutes.

  3. Add garlic and fry for 2 minutes then add tomatoes, and carrots and bring mix to the boil.

  4. Remove from het and transfer sauce to the casserole dish with chicken along with potatoes and chicken stock.

  5. Bake, covered with lid or foil, for 35 minutes until chicken is tender and cooked through.

  6. When chicken is cooked, stir in the peas and half the parsley. Season with salt and pepper and bake for 10 minutes. Remove from oven.

  7. Serve casserole garnished with remaining parsley leaves and serve with fresh crusty bread.


Captain Honey. (2016). The Easy Kitchen. Morningside: Herron Book Distributors.


May, 2021

Butter Chicken

SERVINGS: 4                     PREP: 10min  (plus marinating)                        COOK TIME: 20min


  • 1 tsp garam masala

  • ½ cup (125ml, 4fl oz) plain yoghurt

  • 2 tsps ground coriander

  • Small piece ginger, peeled, finely grated

  • 2 tsps ground cumin

  • ¼ tsp chilli powder

  • 2 garlic cloves, crushed

  • 6 chicken thigh fillets, diced

  • 2 tbsps vegetable oil

  • 25 g (1 oz) butter (or ghee)

  • 1 onion, chopped

  • ¼ cup (125ml, 4 fl oz) thickened cream

  • ½ lime

  • Sprig of basil, to garnish


  1. To make marinade, combine garam masala, yoghurt, coriander, ginger, cumin, chilli powder and garlic. Make sure chicken is fully covered and place in the fridge for 4 hours.

  2. Once the chicken has marinated, heat the oil and butter in a large saucepan over medium-high heat.

  3. As onion and cook until soft and golden before adding the chicken and marinade to the saucepan. Stir constantly until the chicken starts to change colour, then add stock and cover.

  4. Wait until the liquids start boiling and reduce heat to low. Simmer, stirring occasionally, until mixture starts to thicken and chicken is cooked through.

  5. Stir in cream. Simmer until heated through then squeeze in the juice of half a lime.

  6. Serve with basmati rice or naan bread.


Captain Honey. (2016). The Easy Kitchen. Morningside: Herron Book Distributors.


April, 2021

Mini Meatballs with Teriyaki Sauce

SERVINGS: 6                     PREP: 20min                          COOK TIME: 10min


  • 500g (1lb 2oz) beef mince

  • 1 tbsp ginger, minced

  • 5 garlic cloves, minced

  • ¼ cup (60ml, 2fl oz) soy sauce

  • 1 cup (125g, 4oz) breadcrumbs

  • 4 spring onions, thinly sliced

  • 2 eggs, beaten

  • Teriyaki sauce, to serve

  • Sesame seeds, to garnish


  1. Preheat oven to 200oC (400oF, Gas Mark 6). And line a baking tray with greaseproof paper.

  2. Place mince, ginger, garlic, soy sauce, sesame oil, breadcrumbs, spring onions and eggs in a large mixing bowl. Stir to combine initially and then bring together with hands until thoroughly combined.

  3. Shape into bite-sized meatballs. Place meatballs on the baking tray.

  4. Transfer to the oven and bake for 10 minutes or until cooked through.

  5. Pour teriyaki sauce over the meatballs and garnish with sesame seeds.


Captain Honey. (2016). The Easy Kitchen. Morningside: Herron Book Distributors.


March, 2021

Easy Beef Casserole

SERVINGS: 4                     PREP: 15min                          COOK TIME: 2hr 15min


  • ¼ cup (30g, 1oz) plain flour

  • Salt and pepper, to taste

  • 1kg (2lb) chuck steak, trimmed, cubed

  • 2 tbsps olive oil

  • 2 leeks, thinly sliced

  • 2 red capsicums

  • 2 garlic cloves, crushed

  • 600g (1lb 5 oz) chopped fresh tomato (or use 1½ x 400g/14oz cans)

  • 2 tbsps tomato paste

  • 2 tbsps brown sugar

  • 2 tbsps Dijon mustard

  • 1 tbsp thyme leaves, roughly chopped

  • Thyme sprigs to garnish


  1. Preheat oven to 180oC (350oF, Gas Mark 4). Mix flour with salt and pepper. Lightly coat steak in the seasoned flour.

  2. Heat 1 tablespoon oil in a frying pan over medium-high heat. Cook steak in small batches for 2 minutes at a time until browned.

  3. Place cooked steak in  large casserole dish.

  4. Into the frying pan add the rest of the oil along with the leeks, capsicum and garlic. Cook over medium heat for 3-4 minutes.

  5. Add tomatoes, tomato paste, vinegar, mustard and chopped thyme. Bring to the boil and pour over the steak.

  6. Bake, with the dish covered, for 2 hours so that the meat is tender. Add salt and pepper to taste. Garnish with thyme.

Captain Honey. (2016). The Easy Kitchen. Morningside: Herron Book Distributors.

Chicken Noodle Soup.jpg


February, 2021

Pappardelle with Ragu

SERVINGS: 6-8                     PREP: 10min                          COOK TIME: 3hr 20min


  • 110g (4oz) smoked pancetta, chopped

  • Olive oil

  • 1 onion, finely chopped

  • 1 carrot, finely chopped

  • 2 sticks celery, finely chopped

  • 1kg (2lb) beef mince

  • ½ cup (125ml, 4fl oz) red wine

  • 2/3 cup (140g, 5oz) tomato paste

  • 2 cups (500ml, 1pt) boiling water

  • 2 beef (or chicken) stock cubes

  • 2 bay leaves

  • 1kg (2lb) dried pappardelle



  1. Fry smoked pancetta in a deep frying pan with olive oil for 3 minutes on a low heat, until starting to crisp. Add onion, carrot and celery. Sweat for 10 minutes with lid on, until soft and onion is translucent.

  2. Add mince, stirring until beef has browned. Pour in red wine and cook at a gentle simmer for 5 minutes until sauces has reduced down. Stir in tomato paste, then add boiling water. crumble in stock cubes and add bay leaves. Cover pan and simmer for 3 hours.

  3. When ready to eat, bring a saucepan of salted water to the boil. Add pasta and cook until al dente. Drain well.

  4. Place the cooked pasta in a pan with the sauce and stir, over heat, until pasta is coated in sauce.

Captain Honey. (2016). The Easy Kitchen. Morningside: Herron Book Distributors.

Recipe Image.jpg


May, 2022

Coconut Cupcakes

SERVES: 12                     PREP: 20min           COOK TIME: 20min           


  • 1½ cups (120g, 4oz) desiccated coconut

  • ½ cup (60g, 2oz) tightly packed almond meal

  • 2 tsps tapioca flour

  • ¾ tsp baking powder

  • ¼ tsp salt

  • 3 large eggs, room temperature

  • 1/3 cup (105g, 4oz) agave syrup

  • 1/3 cup (80ml, 3fl oz) coconut milk

  • 3 tbsps coconut oil

  • 1½ cups (235g 8oz) sugar-free dark chocolate chips


  1. Preheat the oven to 180oC and line a 12-hole cupcake tin with the cupcake liners.

  2. In a large bowl, stir together the desiccated coconut, almond meal, tapioca flour, baking powder and salt and set aside.

  3. In another bowl, mix together the eggs, agave syrup, coconut milk and coconut oil until just combined.

  4. Add to the dry ingredients and mix together thoroughly.

  5. Fill the cupcake liners so that they’re about half-full. Top with the chocolate chips.

  6. Bake in the oven for 20 minutes or until a toothpick inserted in the middle of a cupcake comes out clean.

  7. Let them cool for 2 minutes, then remove the cupcakes from the tin and place on a wire rack to cool completely.


Captain Honey. (2018). The Low Carb Kitchen. Morningside: Herron Book Distributors.

Recipe Image.jpg