lactose intolerant recipe


Recipe: No-Nonsense Chicken Noodles


I am such a big fan of food that does not take long to cook, can be packed up into meal prep containers, and that doesn't 'waste' calories on filings. This meal is so good for that. Every now and again we buy 'low cal noodles', they're made from konjac root and are very low calorie per serving, serving your calories for all the good stuff like the veg and meat of the meal! This is the brand that I use.

Makes 4 servings
(per 1)  Carbs 12.3g / Fat 8.2g / Protein 31.8g / Calories 261


  • 500g chicken breast
  • 2 cups of green beans
  • 2.5 cups of snow peas
  • 1 cup celery
  • 1 brown onion
  • 1 green capsicum
  • 200g low calorie noodles (1 packet)
  • Black pepper
  • 1.5 tbsp sesame oil
  • 1/2 tsp olive oil (only if using a non-stick pan)


  1. Cut the chicken into strips and place it into a pan on a medium heat to start cooking (with olive oil if it is a non-stick pan)
  2. Thinly slice the onion and pop it into the pan to cook with the chicken, add however much black pepper you like
  3. While the chicken is cooking top and tail the green beans and snow peas, also cut up the capsicum and celery
  4. When the chicken is almost finished cooking put the beans, snow peas, celery, capsicum and sesame oil into the pan
  5. While these are cooking together 'cook' the low calorie noodles according to the instructions on the packet (it usually involves just putting the konjac root noodles into boiling or hot water) and then add them into the pan with all the other ingredients
  6. Once everything is cooked through (vegetables should still be just a little bit crunchy, chicken should be cooked through) serve it out!


Recipe: Crunchy and Sweet (Potato) Muffins

Today it's rainy and miserable and I am still trying to recover from being sick and then having a bunch of allergic reactions to the medications a doctor put me on. So today I finished off editing some photos for a client of mine and then worked on our next book a little. In the afternoon a wanted a sweet snack (and it absolutely had to be good for me because I am not allowed to exercise for the next few days, doctor's orders, so I can't exactly burn it off! haha). I've been wanting to try and make baked goods with sweet potato for ages and today I finally had the time to experiment with a recipe and find one that I like! It's so interesting that something made from sweet potato can taste like a dessert food, even when it still has the texture of it's regular savoury self.

Makes 4 muffins
(per 1) Carbs 44.6g / Fat 4.5g / Protein 5.7g / Calories 257.8


Ingredients (for mashed sweet potato) - should make 1.5 cups

  • 1 large sweet potato

  • 1/4 cup almond milk

Other Ingredients

  • 2/3 cup almond milk
  • 3 tbsp vanilla extract
  • 2 tbsp cinnamon
  • 2/3 cup coconut flour
  • 1/3 cup coconut sugar
  • 1 egg

Method (for mashed sweet potato)

  1. Cut large sweet potato up into 3-4 smaller pieces and boil them in a pot of water until the pieces are relatively soft
  2. Drain the water and take a potato masher, mash the sweet potato up and add in 1/4 cup of almond milk to aid the process until there are no lumps left (or as close a you can get to it)

Method (the rest!)

  1. Heat oven to 200C
  2. After the boiled sweet potato has been mashed (1.5 cups worth) add in all the wet ingredients and stir
  3. Then add the dry ingredients
  4. Keep stirring the ingredients until the mix is of an even consistency
  5. Line muffin tray with muffin foils/papers
  6. Fill up the muffin papers as much as you would like, but keep in mind because of the type of ingredients that we have used they will not 'rise' like regular flour/sugar muffins.
  7. Once the muffin papers have been filled pop the tray into the oven
  8. These take a decent amount of time to bake, you want to make sure the top is crispy, you can sprinkle on a little extra coconut sugar if you like. Mine took about 40 minutes to bake until the point that they looked slightly crunchy on top.
  9. Remove from the oven and let them cool slightly before serving, if you eat them too hot they will want to fall apart a bit!