11 Fat Burning Foods to Keep in Your Kitchen

1. Nuts and Nut Butters

Nuts are excellent sources of MUFAs and other good fats, and pack a little protein, too. A small handful can make a great snack, and nut butter can make a great dip for veggies and fruit. Try making your own nut butters, use nuts to make healthy chocolate pudding, or put it in a smoothie for an extra fat-burning punch! Some of our favorites include: Thrive Market Creamy Organic Almond Butter or Justin’s Hazelnut Butter.

2. Avocado

avocado smoothie

These fruits are MUFA and Omega-3 powerhouses! Try homemade guacamole for a quick snack, or use it to make salad dressings, burgers, soups, and more!

3. Eggs

fat burning eggs

Eggs have the perfect balance of protein, carbs, and healthy fats. What’s even better, is they cook in minutes and are perfect for adding in a big serving or two of your favourite veggies! Try this avocado egg salad or this fat-burning breakfast.

4. Grapefruit

fat burning grapefruit

Studies show that eating half a grapefruit before your breakfast can help you lose weight faster. While the mechanism is still unknown the proof is evident. Try it as a juice or in this metabolism-boosting ceviche and make sure to check with your doctor first if you are on any medications (9, 10)

5. Canned Salmon

tuna cups healthy snacks

It’s fast, packed with Omega-3s and MUFAs, and can be used in place of mercury-containing tuna in pretty much everything. Always look for organic, wild-caught salmon. Follow those same rules if you are buying Tuna, and be sure to buy skipjack for the lowest levels of mercury. (12)Try these cucumber cups for a quick snack or even just toss it on top of a salad and go!

6. Frozen Fruit

fat burning frozen yogurt

Convenience at it’s best — frozen fruit can be a cool, refreshing snack on a hot summer day, tossed into smoothies, or even used to make healthy, homemade frozen yogurt. YUM.

7. Chia Seeds

fat burning chia seeds

These little seeds (and other super seeds) are fat-burning miracle workers! They’re full of fiber, protein, and healthy fats to boost your metabolism and keep you going all day long. Sprinkle them on yogurt, smoothies, salads, and soups, grind them up to thicken sauces, or try this chia seed pudding for an easy mid-week breakfast.

8. Frozen Vegetables

fat burning frozen vegetables

Frozen vegetables are a great substitute for fresh veggies when you’re on a time crunch, and often flash frozen veggies actually have a higher nutrient level then some produce that has been sitting on a shelf for too long (11). Stop skimping on your veggie intake and scramble them with eggs, toss them in a stir-fry, or blend them in a smoothie. Be sure to choose organic or freeze your own.

9. Ginger

fat burning ginger

This super spice helps fight disease and unwanted weight gain! Try this lemon-ginger-avocado smoothie, or other fat-blasting spices to include are cinnamon, garlic, black pepper,cayenne pepper, turmeric, and parsley.

10. Greek Yogurt

fat burning greek yogurt

Full of protein and healthy fats to keep you full for a long time, plain greek yogurt is easy to add in as a snack or simple breakfast. Have it plain topped with frozen fruit, use in place of mayo or sour cream, and try this 5-minute healthy cheesecake,

11. Cauliflower

That’s right! This vegetable is so incredibly versatile, it makes eating healthy easy and fast. Try it as a substitute for mashed potatoes, rice, or pizza crust for quick mid-week meals.

Losing weight doesn’t have to be complicated! Prepare as much as you can, and keep these ingredients in your kitchen at all times to burn fat with every bite.


She is Not Young Anymore, but She Looks Like a Child. The Secret is in This One Ingredient!

The secret of ideal skin is to take care of it properly. Women who want to have soft velvet skin should eat well, drink plenty of water and perform special procedures.

Someone will say that constantly caring for the skin is expensive. It involves visits to beauticians, expensive creams and many other expenses. However, true beauties know tricks thanks to which the skin looks great. This requires nothing more than natural components. Today in this article we are going to present you one of this remedies which can make your skin perfect and it will cost you nothing!

In this article you will read about one ingredient that can help you to do that and that is coffee.

1. Mud mask with coffee grounds – You can use the coffee grounds and black mud to clean your skin. There are numerous people that use this to treat skin conditions like blackheads. All you will need to do is to mix 50ml of coffee grounds and 1 teaspoon of black mud and after that in order to dissolve the mixture you should pour a little bit of water and after that you should apply it on your neck and face as a mask and to wait until it dries and at the end with warm water to wash it off.

2. Coffee ice – During the hot summer days, the coffee frappe is an excellent drink. But what many people do not know is that this can be used for the skin. All you will need to do is to prepare 1 strong natural coffee without added sweeteners in it and after that to pour the coffee into ice molds and to place them into your refrigerator. Each morning you should rub your skin with 1 ice cube of coffee. It will not only refresh your skin but it will prevent wrinkles as well.

3. Shower gel – All you will need to do here is to mix 1 teaspoon of sea salt, the same amount of coffee grounds and 1 to 2 teaspoons of shower gel. If you want you can also add citric oil (2 to 3 drops). Every second day you should shower with this gel and this will help you also with the problem with cellulite.

4. Coffee scrub – Instead of throwing away the dregs after you have finished with your coffee you can start using them for your skin because they contain natural exfoliant that can improve the blood supply to the skin and with that to regrow the dead skin cells. Before using this you should first wash your face and after that with gently movements massage your face with the dregs and after that wash it off with warm water.


Pork Shoulder Chops with Roasted Cauliflower Parmesan and Herb Butter – Diet Program

A simple, affordable and delicious meal! And the best of all… it only takes about half an hour to prepare.


Herb butter

  • 4 oz. butter, at room temperature
  • 1 garlic clove
  • 1 teaspoon lemon juice
  • 13 cup fresh parsley, finely chopped
  • salt and pepper
Pork shoulder chops

  • 4 pork shoulder chops
  • 1 tablespoon ranch seasoning
  • 2 oz. butter, for frying
Cauliflower parmesan

  • 1½ lbs cauliflower
  • 2 tablespoons olive oil
  • 3 oz. parmesan cheese


  1. Start by making the herb butter. Mix all the ingredients and set aside.
  2. Take the chops out of the refrigerator and bring to room temperature. Rub the chops with Ranch seasoning, salt and pepper. Set aside.
  3. Preheat the oven to 400°F (200°C) preferably with the broiler on.
  4. Trim and rinse the cauliflower and cut it in ½-inch slices with a sharp knife.
  5. Place the cauliflower on a baking sheet lined with parchment paper. Brush the slices with olive oil on both sides and season with salt and pepper.
  6. Distribute the parmesan cheese on top and bake in the oven for 20-25 minutes until golden brown.
  7. In the meantime, fry the chops in butter over medium high heat until cooked through, about 4-5 minutes on each side.
  8. Let the chops sit for a few minutes before serving with the cauliflower and herb butter.


If you have an outdoor grill going, use that instead for even more flavorful chops. Make sure to brush with olive oil to avoid sticking to the rack. Skip the parmesan cheese for a dairy-free dish.


Sausage Stroganoff with Cauliflower and Parsley Rice – Diet Program

A delicious take on the classic Russian dish beef stroganoff. Here, we’ve made it with fresh flavorful sausage and paired it with fluffy cauliflower and parsley rice. A family favorite!


  • 1 red bell pepper
  • 2 yellow onions
  • 2 oz. butter
  • 1 lb fresh sausages, choose one with a lot of flavor such as chorizo
  • 1 oz. sun-dried tomatoes, preferably in olive oil
  • 1 tablespoon Dijon mustard
  • 2 tablespoons tomato paste
  • 2 tablespoons dried thyme
  • 1¼ cups heavy whipping cream or sour cream
  • salt and pepper
Fried cauliflower and parsley rice

  • 1½ lbs cauliflower
  • 4 oz. butter
  • ¼ cup chopped fresh parsley


  1. Fry or grill the sausage until fully cooked through, put aside to cool a little.
  2. Cut the bell pepper and onion in thin slices.
  3. Fry the pepper and onion in butter in the same pan used for the sausage on medium high heat.
  4. Cut the sausage in bite-sized pieces and add them back in the pan with the vegetables. Stir and fry for another minute.
  5. Add all remaining ingredients. Bring to a boil, lower the heat to medium low and let simmer and thicken for about 10-15 minutes. Salt and pepper to taste.
  6. Serve with fried cauliflower and parsley rice.

Cauliflower and parsley rice

  1. Shred the cauliflower using the coarse side of a grater. You can also use a food processor, just stop in time so you don’t end up making it too finely shredded.
  2. Heat up a large frying pan and add butter. Fry the riced cauliflower on high heat for a few minutes while stirring it. Salt and pepper to taste. Add chopped parsley and mix before serving.


You can use strips or cubes of beef or chicken instead of sausage. This may require additional seasoning as the spices in the sausage add to the flavor.


Low-Carb Naan Bread with Melted Garlic Butter – Diet Program

Don’t skip the bread—make your own keto version of Naan with this easy-to follow recipe. Then, achieve ultimate crave-worthiness with the garlic butter. Mmmmm…


Garlic butter

  • 3½ oz. butter
  • 1 – 2 garlic cloves, minced


  1. Mix all dry ingredients in a bowl. Add oil and then boiling water and stir thoroughly.
  2. Allow to rise for five minutes. The dough will turn firm fairly quickly, but stay flexible. It should resemble the consistency of Play-Doh. If you find it’s too runny then add more psyllium husk until it feels right. The amount needed may vary depending on what brand of husk or coconut flour you use.
  3. Divide into 6 or 8 pieces and form into balls that you flatten with your hands directly on parchment paper or on the kitchen counter.
  4. Fry rounds in coconut oil over medium heat until the Naan turn a nice golden color.
  5. Heat the oven to 140°F (70°C) and keep the bread warm while you make more.
  6. Melt the butter and stir in the freshly squeezed garlic. Apply the melted butter on the bread pieces using a brush and sprinkle flaked salt on top.
  7. Pour the rest of the garlic butter in a bowl and dip pieces of bread in it.

Banting Biscuit Recipe – Diet Program

Yesterday I sampled some Banting biscuits that tasted so very good.  They tasted just like shortbread – but are made largely with coconut. They were very more-ish! Today, when I came to do my last Saturday Banting Recipe I looked up the biscuit recipe I have and they also are coconut based. Great with coffee as a mid-morning snack.

It’s Banting comfort food. The original recipe comes from so head over there for lots more amazing food suggestions.



  • 6 Tablespoons coconut flour
  • 2 Tablespoons of xylitol


  • 1 egg
  • 4 Tablespoons of butter -that’s just over 50g if you want to weigh it
  • 1 teaspoon vanilla essence

Ingredients for coconut biscuitsInstructions

  • In a bowl, beat the eggs and add the vanilla essence.
  • Melt the butter and add to the egg.
  • Adding melted butter to eggMix the coconut flour with the xylitol and add to the wet ingredients.
  • Mix well until you have a firm dough.
  • This dough can be used to line a pie plate if you want to make a cheese cake or other Banting tart.
  • DoughFor our biscuit purposes, break bits off and roll them into balls.
  • Press down with a fork…and into the oven they go.
  • Bake them in an oven preheated to 180C for 8-10 minutes.
  • You want them to come out nicely browned.
  • Allow them to cool on the baking tray.

Bake until brownServe at teatime!

Ecclesiastes 8:15

So I commend the enjoyment of life, because there is nothing better for a person under the sun than to eat and drink and be glad. Then joy will accompany them in their toil all the days of the life God has given them under the sun.

# 212 of my 1000 thanks is for lazy Saturday mornings with great cricket – South Africa playing New Zealand – SA won comprehensively.

These are the days!

Keep the smile going.

God bless you!

In His Grip,

Helga xx 🙂

How to make the best Banting mayo?- Diet Program

Mayo can defeat even the most determined of cooks. In this cooking lesson Jonno gives you some great tips to make perfect mayo, every time, and for a bit of excitement – he’s jazzed it up three ways! Lime and wasabi mayo; tartar sauce; or curry mayo anyone?

Image result for How to make the best Banting mayo

*Jonno uses a little xylitol in his mayo, but it is on the grey list, so use at your own discretion.


This is an exclusive peek into one of more than 50 cooking lessons Jonno delivers in Real Meal Revolution’s Online Program. For this recipe and many more, sign up now.

If you want more than recipes, you’re in luck. Our online program will get you thinner in your first week with Real Meal Revolution approved meal plans, as well as tracking tools to keep you in check, and easy lists for speedy shopping. If you’re stuck, we also have a community of fellow Banters to help you troubleshoot and shatter any plateaus.

Banting Cheese and Onion Pie – Diet Program

Today’s amazingly simple (mainly) 4 ingredient Banting recipe originates from My friend, Riana sent me the link when I said I needed a Banting recipe. This recipe speaks a lot about how well Riana knows me. I need SIMPLE!  It’s an American recipe, originally called Texas Sweet Onion Pie. I have made it a number of times and apart from being so easy, it’s a winner every time.

My basic ingredients:

  • 3 eggs
  • 300g grated cheddar cheese
  • 300g finely sliced onions (2 onions)
  • 150g (1 cup) heavy cream

If you want to zoot it up, add a teaspoon of chilli powder.


Start by turning the oven onto 180C. Then finely slice the onions. The original recipe called for 150g of onions. I doubled the amount to 300g which was 2 onions.

Saute the onion in 2 tablespoons of butter. The original recipe calls for ‘sweet onions’, which you want to caramelize, but I used regular onions and sauted them until they were nicely cooked…

Onions readyWhile the onions are cooking, grate the cheese into a greased pie dish…

Cheese in a greased pie plateSpread the onions over the cheese. The recipe calls for ‘heavy cream.’ I used 2/3 of a tub of this…

CreamSpoon the cream into a bowl and break in 3 eggs. I used a rotary hand mixer and whisked well…

Egg and creamThe mixture is quite runny. At this point, you may want to put in 5ml chilli powder. Other options, I was thinking mushrooms would work well and a tablespoon of chopped parsley. The original recipe calls for salt, but I left it off. With all that cheese, it’s salty enough. Pour the egg/cream mixture over the cheese and onion and it’s ready for the oven…

Cheese and onion pie ready for the ovenYou want to bake for about 30 minutes, until it’s nicely golden, firm to the touch and a knife comes out clean…

Leave it for 10 minutes before serving. The inside firms during this time. It is delicious! (Gratitude Pic – I CAN cook!)

Serving suggestion

Where you can also read this:

Per 1/6 Recipe: 359 Calories; 33g Fat; 14g Protein; 4g Carbohydrate; 1g Dietary Fiber; 3g Net Carbs
Per 1/8 Recipe: 269 Calories; 24g Fat; 10g Protein; 3g Carbohydrate; trace Dietary Fiber; 2.5g Net Carbs

Very useful info!

And THAT is your Saturday Banting Recipe suggestion!

# 202 of my 1000 thanks is for an early morning – off to Johannesburg to have lunch with my sister, stay overnight with my niece and a full day of work tomorrow.

Psalm 37:4 is a gem.

Take delight in the Lord,  and He will give you the desires of your heart.

These are the days!

Keep the smile going.

God bless you!

In His Grip,

Helga xx 🙂

Banting-friendly ready meals delivered door-to-door? Yes please!

As we get into the swing of 2017, healthy eating goals may be top of mind. Joburg-based IntsasaFoods delivers ready-made meals with a difference focusing on low-carb-high-fat (LCHF) options. We chat with co-owner Annette Messaris to find out more

IntsasaFoods delivers ready-made meals with a difference to your door. Image: Supplied

When did you start IntsasaFoods, and what was the inspiration behind it?

We started IntsasaFoods in June of last year. Our inspiration came from our own experience as young professionals not being able to find affordable, tasty and healthy ready-made meals delivered to our door.

We all have a love for food and were disappointed by the lack of variety, serving size and flavour of what was available in the shops. This drove us to create a menu with the food we wanted to eat.

Who owns the company?

There are three of us who own the company and we’re all friends who met while at Rhodes University. I previously ran a catering company called Purple Chefs in Grahamstown, which is where I met other co-owners Jonathan Bell and Kabelo Matlala.

Do you think the LCHF trend is here to stay?

The LCHF is not a fad or a trend. This is not a diet but a lifestyle change that is helping many people manage their weight loss and live healthier lives.

If you look at a group like Banting for Beginners on Facebook, it has a following of over 70,000 people. However, we’re determined to provide customers with healthy tasty food. So if our customers are requesting other options, we will change our menu to support this demand.

What are your best-selling meals?

Our Beef and Chicken Trinchado with sweet potato mash is a big hit with our customers. We also get rave reviews for our vegetarian meals.

How do you keep your prices so affordable?

We have great relationships with our suppliers and we’re also always looking for innovative ways to cut costs that don’t impact the quality of service and food. One of our goals is to cook food that we ourselves can always afford.