Rice flour wrap

A while ago, I ate at an Ethiopian restaurant for the first time.  The food was divine, but what really got me excited is that they serve their food with this savoury pancake.  Made with rice flour.  After Googling a bit, I’ve since discovered its called injera and traditionally made with teff flour.  They make it with rice flour here (Cape Town) to cater to the taste of the non Ethiopian I suppose.

Well, the rice flour is easy enough to find.  I searched and searched for recipes simple enough for me to not lose my religion over.  I came across a few recipes that required making a sort of dough.  Whichever variations, alterations I tried with this, no matter what, it came out a soggy flop in the frying pan.  Made a nice kind of toasty porridge though.  Well, then I gave up for a while.  Those recipes made me believe that one needs to use hot water to prepare a rice flour thing.  And these always turned into an unmanagable dough which became nothing more than porridge when fried.  So don’t believe any of those recipes.  They are lying through their gluten free teeth!

After that, I gave up for a while.  until just now.  I came across a recipe here with real reviews.  Real good reviews. So I decided to follow the example of the people in the reviews and tweak it a bit.  I didn’t want a sweet pancake, but I thought, it couldn’t hurt to add a teaspoon of honey.  Well, below is a list of the ingredients:

1 cup rice flour

3/4 cup cows milk (replace with coconut milk or other options for lactose intolerance)

1 and 1/2 teaspoons baking powder

1/4 teaspoon salt

1 teaspoon honey

1 egg

2 tablespoons cooking oil

Method:  mix together flour, milk, honey, salt, and baking powder in bowl.  separately beat egg and oil together lightly then add to the flour mixture and mix gently.  I guess it should turn out fine to just add all the ingredients and mix /whisk lightly till the mixture is smooth.

Heat a pan/griddle to medium heat and scoop a ladle of the batter into the pan, let fry for 30 seconds and turn over.  Remove from pan, its ready to eat!

Result, simply divine!  well, it wasn’t as thin as injera, but to be honest, I liked it better.  It was nice and fluffy and was more like a fluffy, bready wrap, than a pancake.

It could be sweetened and eaten as desert.  I personally would sweeten with my choice of natural topping, like bananas, honey, cranberries, blueberries, strawberries etc.  I imagine it would be beyond delicious.  Maybe I’ll try that soon,

I however filled mine with a sliced boiled egg, lightly salted and drizzled with olive oil and gobbled it down in an eyewink!  It was the best wrap I have ever tasted. I toyed with the idea of frying only one.  I was afraid if I fried it all, I would eat it all.  In the end I fried it all.  I ate it all too of course.  Basically, in future, I will be using this as a general wrap/flat bread, eating it with stews, avo, curry, salads, whatever planet earth can provide.

In future, I will see how it goes with aniseed, and perhaps some dry herbs, seeds perhaps.  Give it a try … its delicious.  I will also see how it goes with a dollop of coconut milk in the batter.  I imagine it will be quite rich and delicious.  I will let you know!  It may be a good idea to replace the milk completely with coconut milk to make it lactose free too.  That would be wonderful for the lactose intolerant.

Ps, Even though I finished the entire batch I feel bloated at all!  I love it!  And took about 15 minutes to prepare in total.  Now thats my kind of recipe 😉



Mixed veggie, sprout and avo special – Quick and wholesome lunch idea

The trick, to always packing a healthy lunch quickly, is to make sure you always have a supply of quick prep things available.  My two favorites are sprouts and frozen mixed veggies.  I always have a supply of sprouts (click here to see how easy it is to make your own) … well almost always, and mixed veggies … always in my freezer.

What I do is, just steam the mixed veggies the night before, mix that in a lunch box with a handful of sprouts, add sunflower seeds, sesame seeds, pumpkin seeds, whatever I remember I have, and then pack in 2 boiled eggs, and an avo separate with that. Drizzle over some olive oil, and a teeny bit of salt.  Pack a knife and spoon 🙂 Eggs I have with some of the mixed veg and sprouts for brunch and the rest for lunch! Yay for 5 meals per day!


Butternut soup – Know what you’re eating

I came home last night, and the friend who is staying at my place was so sweet, she’d used the butternuts I’d cooked up the night before to make some deliciously fragrant butternut soup.  I am not a good cook, so I’m always asking people how they prepared this or that.  And if it seems doable enough, I may try it out some day.  She said, She’d cooked up onions and potato and put that in with the butternuts, and salt (oh shit), pepper, and STOCK (oh shit).  Salt overload.  What the fuck is inside stock? Does anyone even know?  I freak out when people use stock.  What’s wrong with a few spices, some herbs and the natural flavors of the actual ingredients (veggies, meat, fish, chicken etc)?  Is that not enough?  Using stock AND salt … Hello high blood pressure!  Hello water retention!  Hello swollen ankles!  Hello Gout!  Hello!  If you insist on using stock take the time to make stock, it would be better to make your own, so that you know exactly what is in it.  Personally, I’m too lazy to do that. The butternut soup was delicious by the standards of the oversalted toungue.  Bordering on way too salty and otherwise flavour overkilled for me (could have been a pot of the worlds ingredients all mished together and boiled, with no single ingredient identifiable – except the salt).  Instant heartburn.  She offered me panini, which I knew was probably a bad idea, but I was too weak to refuse.

If I made butternut soup, I’d do it this way:

Liquidize 2 cooked butternuts, with 2 cooked potatoes, perhaps a cooked sweet potato  might be nice to toss in as well, 2 browned onions, 2 tablespoons of braised garlic, MAYBE one tomato, teaspoon paprika (my favourite spice).  If I was feeling like a meaty pot, I’d braise some meat pieces (whatever I had in my freezer), with the onions and and pop that in as well.  Cook that up with a liter (or two) water till it thickens to a medium consistency.  If I was feeling especially inspired I would top with some coriander or parsely.  Let whoever put in their own salt or pepper.  I personally use very little or no salt for obvious health reasons.  I am tasting it already!  Mmmmm

Ps.  There’s nothing wrong with adding cream!  Fat is good for you, in moderation of course, and much safer than a salt or sugar overload.


Fairview Full Fat Yoghurt


Strained yoghurt and it’s preservative free!

Fairview Yoghurt | TheOneK.com

It is finally here! *jumps of joy* I have been waiting for a real full fat yoghurt that is not a “Greek-style” yoghurt or full of preservatives or thickeners. Who else to release this full fat creamy goodness than Fairview Cheese.

From the fabulous producers of Labneh cheese, Fairview now offers a full fat yoghurt made from Jersey cow’s milk. You might wonder what makes this yoghurt any different to the one’s you find in South African stores. Well, the difference is…

  • NO added Sugars
  • NO added Starch
  • NO added Stabilisers
  • NO added Preservatives

Fairview full fat yoghurt | TheOneK.com

Fairview full fat yoghurt | TheOneK.com

Are you on a Low Carb, High Fat diet?

This is probably the best news for all the Banting #LCHF fanatics. As I regular person, preferring preservative free products. The Fairview full fat (strained) yoghurt is a winner for me. The yoghurt consist of  12% Fat, 9% Protein and…

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Flourless pancakes

flourless pancakes

edit:  I wouldn’t call this a pancake, its more like a flapjack.  And its nearly impossible to get it golden brown like in the picture.  I think those are pics of flour flapjacks.  The trick it to make them small, so that its possible to flip them over without breaking them.  They taste ranges from ok to nice.   and I suppose would be nicer if some rice flour or other wheat alternative is mixed in.  Nice with a topping, like banana/coconut cream/berries etc.

Couscous filler


All cooking required for this one is basically just  to boil water.

What you will  need:

Couscous (as much as you need to feed how many ever people you need to)


sesame seeds

Aromat to season

Balsamic vinegar concentrate

Olive oil

chopped garlic

fresh, chopped green chilly


Cover couscous with equal amount of boiling water.  After 4 minutes the couscous should be set.  Add all the other stuff and mix.  It stands to reason you can basically add anything you like.  This is just what I found in my fridge to prepare my lunch for the day.


Sprouts are so easy to make.  And it will only cost you about 10 seconds per day for 3 to 5 days.  I’ve tried mung beans, chick peas, and lentils.  Mung bean sprouts used to be my favourite, but then I bought a bad batch of mung beans where only some beans sprouted and others stayed hard, so I was a bit put off and stuck to lentils only.  I don’t like the chick pea sprouts much because they seem to ferment along the way smelling sour and they don’t keep for long in the fridge.  What I do like doing with chick peas is just to soak them overnight and eat them like that.  So here’s the lazy way to make sprouts.

You will need a large glass jar and a sieve that fits into the head of the jar (see the picture).   These are not hard to find.

Bad photograph again, but you get the picture right. This is my jar of half developed sprouts (after 2 days they have a root but not yet a stem).
1) Empty a small packet of lentils into the jar,  and fill the jar halfway or more with water and let the lentils soak overnight.

2) Next morning the lentils should have swelled substantially, place your sieve ontop of the jar, and hold it firmly in place while you tilt to let the water strain out.

3) Pour some fresh water over the sprouts and tip over again with the sieve to rinse.  Then let stand like that upside down resting on the sieve (like in the photo).

4) Repeat the rinse every morning AND night until the sprouts are ready (there will be a root and a stem)

Sprouting time varies between 3 to 5 days.  Faster in warmer temperatures.  Once its ready simply put the lid on the jar and store it in your fridge.  Home sprouts stay fresh for 2 weeks or more.  Which compared to shop sprouts is excellent.  Not to mention its so cheap compared to the exorbitant price you pay for them in the shops.  I have 2 glass jars which I use for sprouting. So that I have a second jar to make more when I see the 1st jar of sprouts is running on reserve.

I use sprouts in basically everything.  If I’ve been eating really badly, I use my sprouts as I would rice.  There is no quicker way to drop weight you’ve put on than by making the main portion of your meal sprouts.  They are delicious with a bit of salt and a dollop of olive oil.  They work in stir-fries, on sandwiches, in wraps, in salads, as a quick fresh snack … you name it, it works.   And they’re delish, and healthy.  Keeps you regular too … if you know what I mean.

How I don’t eat bread and rice, what I eat instead

Many of you probably cannot imagine a life without bread and rice.  I bet you are thinking: “What on earth will I eat with my food instead rice, and what will I take to work instead of sandwiches???”  Oh, don’t be so dramatic, I am here to assure you, that alternatives are very easy.

In my experience bread is just a waste of good space in your tummy.  The white variety just fills you for a moment (I need to eat 6 slices to feel full for about 30 minutes after which I’m hungry again).  The low GI kind just hangs around in my tummy for far too long.  I’m not sure if I agree with the goodness of low GI.  Food should go down shouldn’t it?  Not just hang around in one’s tummy.  I have to admit though, I’m not too clued up on what low GI is supposed to do.  Rice, I have nothing much against, except that I’d fill the space with something more nutritious instead.   I usually end up eating waytoo much food when I eat rice, feeling stuffed and bloated for hours.  Maybe just a bad habit.  With my rice alternatives, even if I overeat, the food seems to ‘go down’ easier.  Which is great if you suffer from reflux (like I do).

My fillers are bulgur wheat, sprouts, couscous, wraps

bulgur wheat

Bulgur wheat is a wholesome rice replacement, containing lots and lots of protein, so that starchy bloated feelings are just things of the past.  From salads to stir fry.  Just cover 1 part bulgur wheat with 1 and a half parts boiling water and let stand for 20 minutes.  Then its ready.   There are lots of ways to add some substance to bulgur wheat to make it the main component of a full quick and easy meal.  I’ll cover some of my ideas in a future post.


Couscous is I do when I am in a great big hurry.  I don’t do it often because its quite starchy (Its made from Semolina),  and weighs  heavy on my tummy (not as bad as rice though), so I have to be careful about portions.  But its quicker than bulgur wheat and apparantly also contains quite a nice amount of protein. Cover one part Couscous with one part boiling water, and let stand for 5 to 10 minutes.  The same that can be done with bulgur wheat can be done with couscous.


Sprouts are awesome.  The best kind of carbohydrates on planet earth, with lots of fibre and protein.  My favorite sprouts are lentils because they are the least complicated, and they have a nicer taste, in my opinion.  I use them in practically everything I eat.  I don’t buy, I make my own because the shops here in South Africa sell you a handful for a very high price.  Its so easy and cheap to make.  The way I eat sprouts, I would go broke quickly if I had to buy my supply.  I’ll post my quick and easy method for making sprouts in a future post.


Wraps I do when I am bored of the other stuff.  Not too much because they are just dough really, which is not good, but one for the day is not too bad I think.  The main things I stuff into my wraps are actually sprouts.

So how do I avoid sandwiches and still pack a lunch for a day at work?  Well, I fill my lunch box with the concoctions I make with the things above.  and pack a spoon for a fork.  Its not a mission at all, and this kind of lunch keeps me full for much longer than a sandwich.

By the way, did you notice that NONE of the above actually need to be cooked, which is great for a person who hates cooking (like me).

Split Peas Humus

This is what it looks like (pardon the terrible photograph).  A lot like guacamole hey.
One fine day, I decided to attempt traditional humus (using chick peas), and it turned out so surprisingly wonderful, but it was HEAVY on my stomach, and it sat in my throat for too many hours. I got to wondering about other possibilities, like split peas humus, and then I tried it and it came out fantastic!  Alot lighter than chick peas, creamy, very tasty.  Besides all of that, split peas are cheaper and easier to find than chickpeas (at least in South Africa).  This (or any other dip in fact) is perfect with slices of cucumber (instead of tortilla chips or bready things).   Prep time (besides the overnight soaking) is about 12 minutes max.  Most time spent to get the ingredients out of their hiding places.


strainer, stove, pot, blender, knife, serving dish and maybe a spoon.


Half a pack of split peas

2 cloves of garlic (or 1 table spoon of pre-chopped garlic)

2 generous squirts of lemon juice (I suppose half of half a lemon would be equivalent)

3 sploshes of olive oil (probably 4 table spoons)

3 shakes of Aromat (or just a few pinches of plain salt)

2 tablespoons tahini


Soak split peas overnight. Then, drain it, and put it in a pot with 3/4 cup of water.  Once it comes to a boil, let it steam like that for about 5 minutes – not too long or the split peas will burn and stick to the bottom of the pot (which might add an interesting smoky flavour to the finished product actually).

Chuck everything in the blender and blend till creamy and delicious looking .. et voila!  Eat up with some sliced cucumber (which is better than crackers or any other dip eating assistant food thingies!)  If you would like to waste some more of your precious time, you could also slice up some carrots to dip.  Lets be honest with ourselves.  This is enough for at least two meals.  A lazy, single person knows.

Other stuff you could put in that I’m sure would taste divine  but I haven’t actually tried are 1/2 teaspoon turmeric (this turned my traditional humus into super divine humus), and a splosh of balsamic vinegar (for extra tang!)

Traditional humus can be made the same way, replacing split peas with chick peas.  Instead of using canned chickpeas (very bad for you), you can simply soak the dry kind overnight and steam for a few minutes like with the split peas.

Things I always keep in my kitchen

Most of the food I keep are unprocessed, and much cheaper than the processed stuff.

Breakfast stuff

Oats (not the instant stuff)

Milk (always full cream)

Double Cream Greek yoghurt

Whatever fruit I can find



Lunch and Supper stuff

split peas

lentils (which become sprouts)

potatoes and/or sweet potatoes

bulgur wheat



olive oil







cashew nuts and/or pumpkin seeds and/or sesame seeds

Two other Veggies (like carrots, peppers, cabbage, broccoli, marrows, butternut … blah)


Other stuff I sometimes have

meat, fish, chicken

canned tuna, muscles, oysters, canned beans (for when I’m absolutely beyond lazy) – These are not good by the way, too much salt, and I think some other monstrous preservatives.

wraps (for when I’m very lazy too)