Posts Tagged ‘cholesterol free’

Cinnamon Roll Baked Oatmeal

| Breakfast, Uncategorized



I present my husband’s favourite breakfast of all time – The oatmeal cinnamon bun by Chocolate Covered Katie.  If you haven’t already, please go check out her website – she is a genius in the kitchen!  I have tried so many of her recipes and not one of them has been a flop.  I make this exactly according to her recipe.  I recommend using applesauce and not banana – I have tried both and the texture with banana is not great.  I also highly recommend that you use coconut oil and that you do not omit the oil.  The flavor is the same but the buttery texture is lost without the oil – it makes a big difference.  For the “cream cheese” icing, I just beat (or throw it all in the vitamix) water, icing sugar, lemon juice and vanilla essence.  I add quite a bit of lemon juice to give it that sweet/sour tanginess.  Another great thing about this recipe is that you can make it in advance.  I like to use a large muffin pan (one of those with only 6 large holes and make it the night before.  I also make a huge jar of the icing syrup and store it in the fridge for a few weeks.  I just reheat the bun in the microwave the next morning and drench it in syrup before inhaling it:D  And please – ADD CHOCOLATE CHIPS TO THE BATTER!  You won’t be sorry…..

Have a beautiful day
Dr T

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3 Ingredient Pancakes!

| Breakfast, Cakes, Cupcakes & Baked Goods, Dessert, Ice Cream and Candies, Uncategorized

IMG_0620This recipe blows my mind every time….The batter takes 2 mins to whip up and you’re good to go!  In addition, you can use the same batter to make waffles in your waffle maker.  If you pour the batter thinly into the waffle maker, you get crispier waffles.  If you pour it in thickly, you get soft, squishy waffles.  If you pour it in thinly and do it really long, you get wafer biscuits!  You can also flavor the batter to suit your preferences – chocolate, vanilla, cinnamon etc.IMG_0611IMG_0624IMG_0630

OK – enough foodporn pics… Here’s the recipe;)


  • 1 cup rolled oats
  • 1 ripe banana (this can be fresh or a frozen banana that has been thawed)
  • 1 cup water/non-dairy milk (I usually just use water)
  • flavourings (I used cinnamon&sugar here, but try cacao, sugar/dates/agave/xylitol or vanilla, sugar/dates/agave/xylitol etc)


Make 1 cup oats into oat flour.  I just throw it into my vitamix and it turns into flour in seconds.  You can also do this in your blender or food processor.  Now add the rest of the ingredients and blend.  Taste it and adjust sweetness etc as needed.  To make pancakes,  grease a non-stick pan and heat it.  When hot, pour in 2 tablespoons full of batter at a time and quickly spread it into a circle.  When the top starts to set, flip using a flat spatula and cook for another few seconds the other side.  To make waffles, just follow the manufacturers instructions.  Of course, I highly recommend topping it with nicecream and golden syrup or maple syrup:)  Another topping idea is this refined sugar free, fat free chocolate sauce.

Although the pancakes and waffles are obviously best made fresh, I do sometimes make them the night before and just reheat in the morning – hubby and I inhale them either way…

Dig in!
Dr T


Dr T’s Raw Marinara Sauce

| Mains, Uncategorized

IMG_9817sIMG_9807sIMG_9808sI love pasta!  Who doesn’t?  But this pasta is particularly amazing because not only does it throw a party for your taste buds but it is FULLY RAW, overt fat-free, salt-free and you can whip it up in 10 minutes!

I do suggest that you invest in a spiraliser to make raw spaghetti if you are into healthy eating.  Spiralisers are inexpensive and come with different blades so that you can turn a whole variety of veggies like carrots, sweet potato, butternut, cucumber, zucchini….etc etc etc..into gorgeous noodles in the size of your preference – angel hair, normal spaghetti thickness and thick.  You can also use it to chop cabbage for a quick cold slaw.  However, if you don’t have a spiraliser – you can still make this recipe by using a vegetable peeler to peel your zucchini into thin noodles.  It doesn’t quite give the same pasta feel but it’ll do just fine and you can still enjoy this wonderful meal:)


  • zucchini for pasta
  • 7 VERY RIPE large red juicy tomatoes (yucky, flavourless, sour, unripe tomatoes will make for an aweful sauce)
  • 1 large carrot
  • 2 celery stalks (the stalks – not the leaves)
  • 1/2 large red pepper, seeded
  • 50g sundried tomatoes (if you have a vitamix, don’t worry about soaking them first.  If not, first soak them in a little water for 2-3 hours, then drain the water and use.)
  • 35g dates (any kind)
  • 2 small/medium cloves of garlic
  • nutritional yeast, freshly ground black pepper, spring onion as toppings


Spiralise (or use your veggie peeler) to make your desired amount of spaghetti.  Set aside.  Just remember that once the sauce is mixed through, the volume of pasta shrinks considerably so always make a bit more rather than less.

Now for the tricky part….Chuck all ingredients into your blender/vitamix and blend into a smooth sauce.  Wow!  “Cooking” a raw meal is hard work, hey?;)

Taste the sauce and tweak to your liking.  Then pour it over the pasta and mix it through nicely with your hands.  Leave the pasta and sauce to make friends for a few minutes, top with loads of black pepper, nutritional yeast and chopped spring onion and bring out the chopsticks because dinner is on the table!

Dr T




The Notorious Gatsby – Veganised…

| Mains

gatsby_sandwichThis is a gatsby and this is what wikipedia has to say about it:

“A Gatsby is a South African sandwich very similar in content and method of preparation as a hoagie in the United States. It is mostly popular in the Western Cape province. (That’s where I live.)

Gatsbies usually consist of long bread rolls cut lengthwise and opened up to form a sort of cradle which is filled with various fillings. While the choice of filling in a Gatsby varies widely depending on customer preference and vendor, one standard item is usually hot chips i.e. French fries.

Different varieties of Gatsbys include masala steak, chicken, polony, Vienna sausage, calamari, fish, and chargrilled steak.

Gatsbies originated in the Cape Flats area of Cape Town, where people would often buy large rolls and fill them with whatever leftovers they had, and split them four ways. This practice has carried on in modern times, with gatsbies being bought in full, half or quarter sizes.”

All true Cape Townians have experienced the deliciousness that the gatsby world has to offer…Saucy, spicy chips topped with everything under the sun – the ultimate movie junkfood supper.  The problem is that being a vegan – never mind a gluten-free vegan – I am yet to find a vendor that makes a gatsby that is not filled with some sort of meat, cheese and egg.  In addition, the chips are always deep-fried in old oil and usually smothered in cheap, processed sauces that are filled with chemicals you don’t even know how to pronounce.  Suddenly not so appetizing….

Enter the healthified (not sure if that is a word – but it really should be) vegan, gluten-free gatsby:

IMG_8697I used a sweet potato bread from wellness warehouse as it is the closest gluten-free bread that I can find to a soft glutinous long roll.  It is soft and fluffly with a slightly sweet taste – a brilliant substitute for the roll you see in the picture at the top.  Your gatsby needs to be filled with fries, but apart from that, the rest is up to you.  Most gatsbies are topped with caramelised onions, cheese, tomato, lettuce and and a meat of choice.  The chips are spiced with a spicy salt and usually a sauce of your choice.  Below is the recipe for my gatsby, but feel free to put whatever you like onto yours.


  • gluten-free bread/roll of choice (I do recommend a white, soft kind of bread here)
  • caramelised onions (recipe under instructions)
  • gherkin slices
  • shredded iceberg lettuce
  • sliced tomato with black pepper and salt
  • my homemade cheese sauce
  • oven baked fries (frozen french fries from woolworths)
  • Soya mince of choice, flavoured to taste (I used fries soya mince for which I paid dearly since it is not gluten-free.  Next time I will rather use a barbeque lentil mixture such as this one.)
  • Spicy salt (I love Steers Salt)
  • Other sauces like tomato sauce or barbeque sauce


To caramelise the onion:  On the slicer side of your grater, slice the onion into rings.  Separate the rings with your fingers and set aside.  Heat a dollop of olive oil in a pan over medium-high heat and add the onions along with a dash of balsamic vinegar and a half a teaspoon of brown sugar. (The sugar is not essential but does help it caramelize nicely.)  Keep stirring from time to time to prevent onions from catching.  After a few minutes, reduce heat to low and allow to soften and caramelize further while you get the other ingredients ready.

I stir fried the soya mince in some olive oil and then added a little beef-flavoured stock (Inna Paarmens vegan beef-flavoured stock powder dissolved in a little boiling water), some chutney and tomato sauce and simmered it for a few minutes.  Flavour your mince as you please and feel free to use faux polony, faux chicken/beef strips or whatever else makes you smile – even some beans/lentils:)

Make the cheese sauce according to the recipe on my pizza post.

Bake your oven chips.  This is a lot less fatty than fried chips.  In South Africa, I really recommend woolworths oven fries.  They taste like proper chips.  I find that many of the other oven chip brands have a dry, strange texture which doesn’t quite do it for me.

To assemble:

Butter your bread with a vegan margarine if desired.  Place tomato slices, lettuce and gherkin onto the bottom slice of bread/roll.  Put a thick layer of chips on top.  Sprinkle generously with your favourite spicy salt.  Pour warm cheese sauce over the chips.  Pour some tangy mince over the cheese sauce.  Pile some caramelised onions right on top.  If you like, add tomato sauce too – your call.

Open your mouth REALLY wide and…hmmm…
Dr T


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