Tag Archives: lunch

Cottage Pie Recipe


Great comfort food for a PV day. Very rich.

I made the filling tonight, and we had a big bowl of that for dinner. I put some aside to make mini cottage pies in ramekins tomorrow šŸ™‚

You will want to try and cook the filling and topping simultaneously……otherwise you will be in the kitchen for too long!

Cottage Pie = Beef Mince
Shepherd’s Pie = Lamb Mice
You can make it either way šŸ™‚

Cottage Pie Recipe

Makes 4 large Serves

Suitable for Cruise PV Phase

Filling Ingredients:

  • Olive Oil Spray
  • 500g Beef Mince
  • 1/2 Onion finely diced
  • 2 large cloves garlic, crushed
  • 2 tbsp Corn Flour
  • 2 tsp Chicken Stock Powder dissolved in 1 1/2 cups Hot Water
  • 2 Tomatoes, Diced
  • 150g tub Tomato Paste
  • Freshly Cracked Black Pepper

Topping Ingredients:

  • 1 head of Cauliflower
  • 1 clove Garlic
  • Freshly Cracked Black Pepper
  • 1-2 tbsp Extra Light Philadelphia Cream Cheese

1. Pre-heat oven to 180 degrees Celsius.

2. Lightly spray a frying pan with Olive Oil Spray and wipe away excess with paper towel. Brown Beef Mince until crumbly.

3. Remove mince from frying pan, getting rid of any excess fat.

4. In the same pan, fry the garlic and onion. When soft, return beef to pan.

5. Sprinkle over Corn Flour and cook, stirring, for a few minutes.

6. Add to the pan the Diced Tomatoes, Tomato Paste, Stock & Water, Black Pepper. Stir to combine.

7. Allow to simmer on a low heat for at least 10 minutes or until thickened.


1. Cut the Cauliflower into florets and rinse.Ā Cook Cauliflower in a saucepan of water for approximately 20 minutes or until you can insert a knife into a floret without resistance.

2. While the Cauliflower is cooking, very finely chop the garlic.

3. Drain the water from the pan and return the Cauliflower over a very low heat for a few moments, stirring, to evaporate some extra water.

4. Turn off the heat and begin to mash the Cauliflower. Add the other ingredients, Extra Light Cream Cheese (however much you want), Pepper and Garlic.

5. When you have reached a point where you donā€™t think you can mash it anymore, you can leave it at this point. I prefer to have it perfectly smooth, so I had a go at it with my barmix (hand blender).


1. Place the filling mixture into one large baking dish, or small ramekins (it would at least fill 8 ramekins)

2. Top with the Cauliflower Puree.

3. Bake in the oven until top slightly browns and dish is hot.


I threw this recipe together tonight, and have recorded exactly what I did. This tasted soooo good that I feel it was not as healthy as I could have made it. So some things I would change for next time….

  • Only use 1 tsp of Chicken Stock Powder…to reduce salt.
  • I didn’t have a tin of tomatoes in the cupboard!! (can you believe it??) So I used the 2 fresh tomatoes and the tub of tomato paste. The tomato paste was quite high in carbs though (9.2g/100g….I figured you don’t actually eat that much though, so it might be a Tolerated Food)
  • Next time I would use a tin of tomatoes with 1 sachet of tomato paste (I think the sachets are 2 or 3 tbsp?) Still would add in the fresh tomatoes though, they added a very nice dynamic.
  • Next time I would add mushrooms, or other veggies as well….we love mushrooms.


(p.s. Sorry about the ginormous post!)


Bacon and Vegetable Quiche Recipe


I had the most gorgeous photos of making this quiche, and I just accidentally deleted them all! I’m shattered šŸ˜¦ When the computer says ‘are you sure you want to do this. this will delete your items forever’ please pay attention (this is the part where i did not šŸ˜› )

Anyway, I thought I couldn’t deprive you all of the recipe for the yummy quiche I made the other night for dinner, so here it is….

Bacon and Vegetable Quiche

Serves 4

Suitable for Cruise PV

4 small rashes Rindless Bacon, all fat removed, finely diced

2 small Zucchini, grated

1 small Red Capsicum, finely diced

12 Cherry Tomatoes, halved

6 Mushrooms, finely diced

1/2 Onion, finely diced

4 Eggs

4 tbsp Oat Bran

1/2 cup Skim Milk

1/2 cup Cottage Cheese

Freshly Cracked Black Pepper

1 BabyBel Light Cheese, grated (optional)

Olive Oil Spray

1. Pre-heat your oven to 180 degrees Celsius.

2. Chop all of the Bacon, Capsicum, Mushroom and Onions.

3. Spray a medium frypan, with Olive Oil. Using paper towel, wipe the excess away. Fry the Bacon for a little while until it starts to crisp up. Set aside.

4. In the same frypan add the Onions, Mushrooms and Red Capsicum. Saute for a little while until the Vegetables become soft.

5. In a large mixing bowl, combine the Eggs, Oat Bran, Skim Milk, Cottage Cheese and Black Pepper. Whisk until combined.

6. Add the cooked Bacon and Vegetables, add the grated Zucchini and chopped Cherry Tomatoes, stir until combined.

7. Lightly spray an oven dish with Olive Oil, wipe excess away with paper towel.

8. Pour the mixture into the dish. Sprinkle the grated BabyBel over the top.

9. Bake in the oven for 45 minutes. If your quiche appears to be getting too brown, cover it with foil during cooking.


A couple of notes on the quiche:

  • Mine turned out a little watery after being reheated, I think this was due to the Zucchini and Tomatoes. Other recipes suggest you try to extract water from grated zucchini by wringing it in a tea towel. I mixed my Tomatoes through, however you could strategically place them cut side up on top of the quiche to make a pattern, and they would come out a little bit roasted.
  • I included the BabyBel (because I was excited I finally found it). However in the end you couldn’t even taste it, so I would suggest if you were wanting to do the best for your diet you would leave it out.
  • You could use any type of meat in this quiche, such as cooked Chicken, Ham, Tuna, or you could leave it out all together if you felt like it.
  • You could use any combination of vegetables to make this quiche, whatever you fancy, or whatever’s in the fridge. Just have a think about which vegetables could do with a little cook before you put them in the mixture.
  • You could easily make this in muffin tins (spray and wipe first), to have for lunch or as snacks. Just reduce the cooking time šŸ™‚

EDIT: I got a lovely reminder to put garlic in to this recipe. Crush it, finely chop it, and add it Ā to the onions and other vegetables in the frypan. How could I forget?!?

I would love to hear about your versions of this quiche with your favourite meat/vegetable combinations, so please leave a message in the comments section…we will all love you! xoxo


Sweet GaletteĀ Recipe


One of the most highly recommended recipes in Dr. Dukan’s book is the Galette. I have made a sweet version to have for breakfast or lunch. The comment from my husband was “Nice. Surprisingly”. I’ll take that šŸ™‚

Sweet Galette Recipe

Serves 1

Suitable for Attack Phase

Olive Oil spray

1 1/2 tbsp Oat Bran

1 1/2 tbsp Vanilla ForMe Yoghurt

1 Egg

1/2 tsp Cinnamon

1. Spay a non-stick fry pan with the Oil for 1 second. Gently wipe it with paper towel to remove excess oil.

2. In a small bowl place the Oat Bran, Yogurt, Egg and Cinnamon.

3. Whisk until all ingredients come together.

4. Turn heat on pan to medium. Slowly pour the galette mixture into the pan. Scrape out all of the mixture, you don’t want to waste any.

5. When the galette appears to be setting around the edges (it will go a bit opaque and darker) get ready to flip it over! You can do this 2 ways, with an egg flip, or all restaurant like by flipping your wrist. My darling husband can do this, so this is his job in the kitchen šŸ™‚ If you are going to use the egg flip try to get it in and out all the way around to make sure there are no stuck bits. It is easier to flip if your galette has a smaller diameter. You could make 2 smaller ones to make it even easier on yourself. It will be quite brown underneath, don’t worry that is normal.

6. Serve with some extra Vanilla ForMe Yoghurt and a sprinkling on cinnamon.



Mexican MinceĀ Recipe


Previously, we would have a lot of Mexican style foods for dinner, with tons of cheese and sour cream šŸ˜¦ This recipe gives you the flavours of Mexican with so much less fat!

Mexican Mince Recipe

Suitable for Attack Phase

Makes 2 generous serves

Olive Oil Spray
500g Premium Beef Mince
1/2 Onion
1 clove Garlic
1/2 tsp Paprika
1/2 tsp Chilli Powder
1/2 tsp Cayenne Pepper
1/2 tsp Ground Cumin
Freshly cracked Black Pepper
1/3 cup Water
Natural Yoghurt

1. Finely dice Onion and Garlic.

2.Ā Spay a non-stick fry pan with the Oil for 1 second. Gently wipe it with paper towel to remove excess oil.

3. Gently cook Onions and Garlic until soft.

4. Add Beef Mince and brown.

5. Once Mince is browned, add in Spices and Water. Allow to cook, stirring frequently, until the water is almost absorbed. It’s a good idea to taste the dish here, you might find you want to add more spices.

6. Serve with a dollop of Natural Yoghurt.

  • Up until now I have used the garlic that comes in a jar, which you keep in the fridge….until I looked at the salt and sugar content šŸ˜¦ After using fresh garlic in this recipe the jar stuff does not compare to the real thing! I’ll never go back.
  • I am going to re-make this recipe when I have a Protein-Vegetables day and serve with capsicums and fresh tomatoes. This could easily be the filling for regular tacos for the rest of your family.