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Tuesday, 2 February 2016

Hickory Sauce Marinated Lamb Ribs with Salad

These wonderful Lamb Ribs, which are rapidly becoming my favourites, take relatively no preparation, and, being meat, contain no Carbohydrates. The marinade sauce can be extremely low in 'Carbs'.

Preparation: - 1¾ hrs.


500 gms x Lamb Ribs
Sheet of Baking Paper
Salad of your choice

For the Marinade sauce ...

1 cup x Water
2 Tbspns x Worcestershire Sauce
2 Tbspns x BBQ Sauce
½ cup x Soy Sauce
2 Tbspns x Liquid Smoke
Garlic Salt, to taste
Black Pepper, to taste
Squeeze of Lemon


Marinade for 1 hour (or, overnight if preferred). Spread the Ribs on Baking Paper in an oven tray, and roast for 40-45 minutes, at 180°C (fan-forced), turning once.
Prepare your salad, leaving any dressing until just before serving.


Sunday, 13 December 2015

Bundaberg - One Down, One to Go !

Bundaberg Brewed Drinks, of Bundaberg, Queensland, Australia, is well-known for its top quality Ginger Beer. Recently, they've started merchandising a range of brewed flavours - including this bewdy - Apple Cider.


Tuesday, 1 December 2015

Mexican Bean Crumble

Preparation: - 25 to 30 mins (if everything is prepared before starting to cook)

  • 1 x 400g can Chopped/Diced Tomatoes (7g)
  • 1 x 100g small can Tomato Paste (9g)
  • 1 x tspn LoGiCane Sugar
  • 2 x cans 4-in-1 Beans (32g)
  • 1 x onion - finely chopped (4g)
  • 1 x Red Capsicum - chopped (3g)
  • 1 x tbspn Sambal Oeleck Chili - med. hot - chopped
  • 2 x Garlic Cloves – finely chopped (1g)
  • 1 x tspn Cumin
  • Olive Oil
  • 1 - 2 cups (2 slices) roughly crumbed Wholemeal bread - for crumble (28g)
  • 25 g x Butter
  • Season to taste
  • Some grated Cheddar Cheese - optional

Total Dish Carbs - Approx: 84g / per serve - approx: 21 g - as per Calorie, Fat and Carbohydrate Counter, by Allan Borushek.


In a saucepan, add a little Oil, and fry-off the Onion, Capsicum, for about 5 minutes. Add the Tomato Paste, and allow to cook for 2 - 3 mins. Then add the Tomatoes and Salt and Sugar, and cook for a further 5 minutes. Simmer for 3 - 5 mins. Remove from the heat.
Drain the beans and add them to the tomato mixture and combine well. Season, to taste, if necessary.

Remove from the saucepan, and transfer to an ovenproof Ceramic, or Pyrex dish. Break-up the butter and rub into breadcrumbs. Sprinkle the breadcrumbs over the top. Add a little extra Black Pepper, and grill under the hot griller for about 2 mins, or until golden brown. Sprinkle grated Cheese (if using) over it all, before serving.


Monday, 30 November 2015

Thai Fish Curry

Preparation: - About 30 minutes

  • 270ml can x light Coconut Cream (10 g)
  • 1 tbspn x Thai Red Curry Paste (3 g)
  • 1 x yellow Capsicum - cut into strips (3 g)
  • 1 bunch x Broccolini, cut into 3cm lengths (1 g)
  • 600g x white Fish Fillets - cut into 3cm cubes (0 g)
  • 1 tspn x Fish Sauce (< 1 g)
  • ½ cup x Steamed Basmati Rice (18 g)
  • Lemon, or Lime wedges - to serve (< 1 g)
  • ½ cup x Water

Approx: 36 gms Carbohydrate - as per Calorie, Fat and Carbohydrate Counter, by Allan Borushek.


Combine coconut cream, curry paste and ½ cup water in a saucepan on high heat. Bring to boil.
Add capsicum and cook for 2 minutes. Add broccolini stems with fish, and simmer, covered, on low heat, for 4 minutes.
Add broccolini tops and cook, covered, for another 2 minutes, until vegetables are tender, and fish is cooked.

Stir in fish sauce, and season to taste.

Serve with steamed rice and lemon or lime wedges.


Wednesday, 25 November 2015

A Light-hearted Moment

In the beginning, God covered the earth with broccoli, cauliflower, and spinach, together with other green, yellow, and red vegetables, of all varieties, so that Man and Woman would live long, and healthy lives.

Then using God's bountiful gifts, Satan created Dairy Ice Cream, and Magnums. And Satan said; "You want hot fudge with that?" And Man said; "Yes!" And Woman said; "No, thanks. I'll have have a bite of his!" And lo, they gained 10 pounds.

And God created the healthy yoghurt, that Woman might keep the figure that man found so fair.

And Satan brought forth white flour from the wheat, and sugar from the cane, and combined them. And Woman went from size 12 to size 14.

So God said; "Try my fresh green salad". And Satan presented Blue Cheese dressing and garlic croutons on the side. And Man and Woman unfastened their belts following the repast.

God then said; "I have sent you healthy vegetables, and olive oil, with which to cook them".

And Satan brought forth deep fried coconut king prawns, butter-dipped lobster chunks, and chicken fried steak, so big, it needed its own platter, and Man's cholesterol went through the roof.

Then God brought forth the potato; naturally low in fat, and brimming with potassium and good nutrition.

Then Satan peeled off the healthy skin, and sliced the starchy centre into chips, and deep-fried them in animal fats, adding copious quantities of salt. And Man put on more pounds, and thickened his arteries.

God then brought forth running shoes so that his Children might lose those extra pounds.

And Satan came forth with a Cable TV, with Remote Control, so Man would not have to toil changing the channels. And Man and Woman laughed, and cried, before the flickering light, and started wearing stretch-lycra jogging suits.

Then God gave lean beef so that Man might consume fewer calories, and still satisfy his appetite.

And Satan created McDonalds, and the $4.00 double cheeseburger. Then Satan said "You want fries with that?" and Man replied; "Yes! And super size 'em'!" And Satan said; "It is good." And Man and Woman went into cardiac arrest.

God sighed ......... and created quadruple by-pass surgery.

And then .......... Satan chuckled, and created the National Health Service.


After an exhaustive review of the research literature, here's the final word on nutrition and health:

1. Japanese eat very little fat and suffer fewer heart attacks than us.
2. Mexicans eat a lot of fat and suffer fewer heart attacks than us.
3. Chinese drink very little red wine and suffer fewer heart attacks than us.
4. Italians drink excessive amounts of red wine and suffer fewer heart attacks than us.
5. Germans drink beer and eat lots of sausages, and fats, and suffer fewer heart attacks than us.
6. The French eat foie-gras, full-fat cheese, drink red wine and suffer fewer heart attacks than us.


Eat, and drink, what you like. Speaking English is, apparently, what kills you.

note: Author unknown. Thanks, anyway.


Thursday, 19 November 2015

I am Diabetic - Type 2, Insulin Dependant. What Can I Eat ?

As a result of flagrant disregard of all the warnings, given by my friends - and Doctor, I find myself in a situation similar to an uncomfortably large proportion of society - suffering from Diabetes. It's type 2, although I've been told I can get rid of it with diet. Well, I'm not convinced of that, but I'm going to try.

Mature onset Diabetes - type 2, is a result of a little excess flab on the hips, a veranda over my pants top, little, or no hard exercise, for 30 years, and a gluttony that can only be imagined. This year, 2015, my weight is down from 125 Kgs (275 lbs) to 112 Kgs (246 lbs), and still going South ... through diet.

It's no fun having to inject insulin twice a day. It hurts more times than not, and the damned blood testing pricking of my fingers, drives me nuts. But, it has to be done, the Doctor said, so suck it up, Bozzo.

So, what does all this have to do with my Recipes blog?

As any diabetic will tell you, finding Low-G.I. foods, and recipes, is difficult, and shopping is a trial. Unfortunately, that's the key - LOW G.I. Authors of Diabetic recipes try to emphasise the need to minimise the intake of Carbohydrate per meal, so to balance the diet, and not exceed the limits in any one area. Carbohydrate is the 'fuel' for your body. You need some, or you won't go very far!

I've got plenty of books with delicious-looking, and well constructed recipes, but the total 'Carbs' (Carbohydrates), are out of the ball-park ! My dietician suggests that 1 carb equals 1 slice of bread (or, an exchange - 15 g), and it's recommended not to exceed 2 - 3 carbs per meal. Some of the recipes have > (greater than) 40 g of Carbohydrate.

Something, which is also hard to get used to, is the need to stick to the recommended serving size of different foods, eg: ½ of one banana, or 20 grapes, or ½ a cup of something (- top half or bottom half ?), and the constant need to weight things. Then, it's which Carbohydrates are more beneficial for me? Simple, or Complex?

It's a big shock to the diet of a born 'bon-vivant', but it has to be done. The recommended total 'carbs' for a Breakfast is 3 (45 g). Lunch is 2 - 3 (30-45 g) and Dinner is 3 (45 g)... plus other foods in the non-carb groups.

What's healthy for you ? I'll leave that up to you, but suffice to say, that the bulk of the recipes, here, in this blog, will be what are considered by the 'experts', as being healthy, appealing, nutritious, and designed with Low-G.I. in mind. What? No Bacon ? No Fries? Argh!

The five food groups I'm concentrating my efforts on, are foods called Complex Carbohydrates, as opposed to Simple Carbohydrates, and are considered more beneficial to my health:

1. Vegetables and legumes/beans - enjoy a variety of colours and types: eat the rainbow.
2. Grain (cereal) foods - mostly wholegrain and high-fibre, such as wholemeal bread, pasta and brown rice.
3. Fruit - enjoy a variety of colours and types, mostly fresh (a bit of canned or frozen is OK, and juice in small amounts).
4. Lean meat and poultry, fish, eggs, tofu, nuts and seeds, and legumes/beans.
5. Milk, yoghurt, cheese - mostly reduced fat.

I want to be around for another twenty, or so, years, and see what that Doctor says, then !


The 'Margarita'

Preparation: - < 5 minutes


  • 2 tbspns / 1 nip x Tequila
  • 2 tbspns / 1 nip x Triple Sec
  • 1 cup x Lime Juice
  • 12 x Ice Cubes


Blend all ingredients until ice is crushed. Pour into prepared glass, tipped with sugared-rim.


Wednesday, 18 November 2015

Fruit Cocktail

Preparation: - around 5 - 7 minutes

  • 1 cup x Pineapple Juice
  • 1 x Banana - peeled, and chopped
  • 1 x Orange - peel and pith removed - then quartered
  • 1 cup x Soda Water
  • 2 tbspns x Passionfruit pulp
  • handful of crushed ice

Put the Pineapple juice, Banana and Orange, into a blender and whizz, until well-combined.

Add the Soda Water, and ice, and blend for another 10 seconds.

Stir in the Passionfruit pulp, and serve.

*Suggested boost, would be an alcoholic beverage, such as a white Jamaican rum.