Coconutty Crumble

This is my “Coconutty Crumble” … instead of the traditional oat topping, I like to make this low carb, zero sugar version. It’s good for dessert or even breakfast!

I also often just make the crumble topping, keep it in a jar and then I can add it to whatever accompaniment I’me in the mood for – whether that’s apple, raspberries (as personal fav), rhubarb or just some whipped cream or yoghurt! Delish.

  • 1.5 cups Roasted Unsalted Nuts (I use food processor to chop up small but rough)
  • 1/2 Cup Coconut Flour
  • 1/4 Cup Tapioca Flour or Almond meal
  • 1/2 Cup Shredded Coconut or Desiccated Coconut
  • 100 – 150g Butter (or sub with Virgin Coconut Oil)
  • Cinnamon
  • Stevia (to taste) OR you can use your sweetener of choice.
  • Orange Rind (optional)
    (Adjust quantities depending on amount needed and achieving a crumbly texture)

Mix it all together then bake in the oven at 180 until browned and crisp.

Mel’s Keto Custard Squares

I spent too much time dreaming about the perfect custard square back in the day! There was a time when Mum and I wanted to tour the country in search of the perfect one! I developed fairly detailed criteria to evaluate the pastry, custard & icing. This is my sugar-free, gluten-free, keto version of that “perfect” custard square.

Servings: 9
Time: 1 hour


  • 50g Butter (Melted)
  • 1 Egg + 1 Egg Yolk (whisked)
  • 1/2 Cup Almond Meal
  • 1/4 Cup Tapioca Flour
  • 1/2 Cup Coconut Flour
  • 1tsp Stevia

Mix together all of the pastry ingredients and press into a lined or greased tin. Use extra Tapioca Flour to press it evenly to cover the base. Place in 180°C oven for 15mins. Remove and allow to cool. 

The tin I used was 26cm (or 10inches)  x 17cm. 


  • 2 tsp Stevia (or ½ cup of monk fruit stevia baking blend)
  • ¾ cup cornflour
  • ½ cup custard powder
  •  3 cups whole milk
  • 1½ cups cream 
  • 50 grams butter 
  • 2 egg yolks (beaten)
  • 2 teaspoons vanilla essence.

In a large saucepan, stir together the stevia, cornflour, custard powder, 3 cups milk, cream and butter over a moderate heat until the custard boils gently. Cook, stirring for 3 minutes. Remove from the heat; quickly stir in the beaten egg yolks & 2 teaspoons vanilla essence.

Spread custard evenly over the base. Refrigerate.  

Lemon Butter Cream Icing

  • x1 250g Block Philadelphia Cream Cheese
  • 50g Butter
  • 1tsp Lemon essence (or I use a couple of drops of lemon essential oil)
  • Sweetener to taste (approx 2 tsp of stevia)

Soften cream cheese and butter (do not melt). Whip together the cream cheese, butter, stevia and lemon together to make icing. Spread over the cooled custard, then return to fridge for an hour or two – until it is all set. 

** Alternate icing – melt a block of Lindt 90% Chocolate, pour over custard & set in the fridge. **

Remove from fridge and use a warm clean knife to evenly slice into custard squares. I did 9 large squares, but you could make them smaller. 



Nutritional Information

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Louise Cake Slice (Keto)

This was a childhood favourite of mine – but of course, the original has a lot of sugar in it! I had an amazing one (with lemon curd) at a keto cafe recently and it awakened my craving for it. So I had to come up with a low carb, so sugar version that I could make at home. It isn’t a super quick recipe – given it has three stages to it. But well worth the effort!


  • Preheat the oven to 160 degrees.
  • Line a baking pan with baking paper (approx 6×10 inches)
  • Mix together dry ingredients:

– 200 g Almond Meal
– 1 tsp baking powder
– 1/8 tsp salt

  • Melt 60g butter.
  • Beat 3 egg yolks well then mix in sweetener, 2 tsp vanilla essence & the melted butter
  • Mix the wet ingredients with the dry.
  • Spread mix in the pan.
  • Bake for 10 to 12 minutes or until fork comes out clean
  • Remove from oven and cool

Berry Mixture

While the base is baking…

  • Use a small saucepan to heat 2 cups of frozen berries, with a dash of stevia (to taste), and a couple of Tablespoons of chia seeds.
  • Once cool, blend together in whizz and refrigerate to thicken.
  • Spread jam over base – ready for the third layer, coconut meringue …

Coconut Meringue 

  • Beat x3 egg whites until stiff peaks form
  • Add 1 tablespoon of maple syrup and a little sprinkle of stevia for extra sweetness (I like mine a bit sweeter) – then beat again.
  • Add in ¾ fine desiccated coconut.

Spread over the base and jam layer. 

  • Place the cake in the oven 150-160 degrees and bake for 20 minutes or until lightly browned all over.

Almond & Coconut Flour Date & Orange Scones

Download PDF Here


  • 1 cup Almond flour
  • 1/2 cup Coconut flour
  • 3/4 cup Tapioca flour
  • 2 Tablespoons Psyllium Husk (if you have it)
  • 3tsp Cinnamon
  • 1tsp Organic Stevia Powder (or 1 Tablespoon of Nutiva or Honey)
  • 1 Tablespoon Baking Powder
  • 1/2 cup Butter
  • 1/2 cup Dates (or more if preferred)
  • 1/2 cup Milk or Unsweetened Coconut Milk
  • 2 Tablespoons Unsweetened Greek Yoghurt
  • 2 eggs
  • Orange Zest from x1 Orange


  1. Mix together flour, sweeteners, baking powder & cinnamon
  2. Rub in slightly softened butter to the dry mix
  3. In separate bowl, mix together milk, yoghurt, eggs and orange zest.
  4. Slowly pour wet mixture into dry mixture and gently fold until dough forms (if too runny, add a little more coconut flour)
  5. Soften dates by pouring boiling water over them in a bowl, then strain and roughly chop up the dates. Add them to the scone mix.
  6. Spread scone mixture onto a lined baking tray into a rectangle or circle
  7. Place into an oven heated to 180°c and cook for approximately 15 minutes or until lightly browned on top.
  8. Once cooked, remove from oven and cut into even squares or triangles
  9. Enjoy warm with plenty of butter!






Has your food rigidity and dietary choices ever resulted in difficulty or awkwardness on social occasions?

I’m not talking about allergies and intolerances that would result in relatively severe illness if you ignored them. I’m referring to nutritional preferences and rules that you have CHOSEN to abide by for whatever reason (whether it be weight loss, because it makes you feel better, performance, ethics etc.)

The way I choose to eat has definitely caused issues for me socially in the past, because I would stick to them even if it meant everyone else would be sitting there eating except me.

I have always thought: “well you know what? It is my body and what I put into it is nobody’s business except mine. Ultimately I have the right to choose, as I am the one effected”. But the thing is, this lack of flexibility is not just impacting me, it does affect others.

It means, for example, that other people feel like they can’t or shouldn’t enjoy an ice cream on a hot day, because I won’t have one with them. It means that if people want to have me for dinner, they want to try to cater for my preferences, resulting in unneeded stress for them and restrictions imposed on everyone.

This weekend, my hubby and I are going to join my parents for a couple of days at a bach they are holidaying at. They are already well in truly in ‘chill’ mode and I don’t want my presence to mean that all of a sudden they have to second-guess what they are eating, or worry about where we will go for meals.

I have to DECIDE and CHOOSE in advance, to LET GO. To trade rigidity for FLEXIBILITY … and know that it is going to be okay. One ice cream cone won’t kill me.

So I am challenging myself … this weekend, I need to RELAX in more ways than one.

To be continued …

#antidiet #intuitiveeating #healthateverysize #foodflexibility #nourishnotpunish #eattheicecream

Progress not Perfection

💡In the journey towards freedom from self-critique and restriction, I reckon no little sign of progress is too small to celebration.
  • The very nature of this journey means that “perfection” is not the aim because we are acknowledging that the idea of  a ‘perfect’ or ‘ideal’ body and/or diet is constructed and subjective. So in the spirit of progress
  • After a week or so of consistent effort to restrict less and eat more intuitively, I was able to have a celebratory meal with friends and not overdo it with my eating. It would have been fine if I had ‘overdone” it (usually meaning eating past full) … but for me, being able to actually intuit on when I was full and content and not having an urge to go back for more is rare! I have’t had this feeling for a while, because after prolonged periods of deprivation, it is normal for the body in its ‘starved’ state to get a bit cray-cray when you finally do give yourself permission to indulge.
So … a small, yet positive step towards getting back in-tune with my body and its unique, individualise happy place.
progress not perfection
#antidiet #healthateverysize #edrecovery #bodypositive #selfacceptance #weightacceptance #morethanabody


I am working on redefining my relationship with “hunger”.

HUNGER is my friend

If you are recovering from disordered eating of any kind and embarking on a journey of intuitive eating (as I am), one of things we have to learn to understand afresh is HUNGER.


Diet culture vilifies hunger. Hunger is the thing we must avoid at all costs. Often this is through filling up with low calorie (and often nutrient-light) foods like celery, lettuce or cucumber; OR it can be through filling up on high calorie, but very satiating foods, (often high in good quality fats as with ketogenic diets) e.g. coconut oil, cheese, nuts etc. In this approach, you don’t need to eat a lot of these foods to feel full for long periods of time, making fasting and skipping meals quite easy.

The problem with eating that way for any sustained period is this:

  1. It makes our body feel ‘starved’ and deprived, making us more likely to overeat and binge in the future
  2. It starts to mess with our ability to listen to our body’s hunger signals and be attuned to these.

The simple truth is that HUNGER means one thing -> your body needs food and you should eat.

We don’t need to drown this out with celery or temper it with a nice frothy cup of bulletproof coffee. We simply need to learn to listen and give ourselves permission to respond unconditionally.


I am not there yet. My hunger signals are all messed up and I can go a whole day without feeling a pang of hunger. So eating doesn’t feel intuitive and often feels “wrong”. But the only way I can turn my “signals” back on, is to eat and nourish my body without restriction.

#learning #intuitiveeating #antidiet #edrecovery


pleasures of eating

How many can relate to the above statement about the bountiful pleasures that can be associated with food?

  • The term “Emotional eating” has a bad connotation, but the power of different foods and the contexts we enjoy them in to conjure up feelings and memories is beautiful.


  • One of the things my husband and I enjoy the most about travelling, is having new food experiences.



I have.

I have denied myself pleasure and said no to certain opportunities because they might mean having to consume foods that are “forbidden”, “bad”, “unhealthy” or “weight-gaining”.

I don’t want to miss out on anymore of life because of faulty thinking around the role of body shape, ‘weight’ and food in my life.

These are not the “big” things of life. These are not the meaningful, soul-feeding, spirit-soaring pursuits. I ain’t got time for them anymore!


#paradigmshift #bodypositive #edrecovery #antidiet #haes #nourishnotpunish




“What will people think?” is a near-universal human fear, at least to those living in Western culture.

Fear of being judged was one of the entry points to diet and fitness culture for me and it is also one of the obstacles for me in leaving all that behind.

“She’s let herself go”.

I don’t have to imagine that is what some people will be thinking as I gain weight, lose a bit of muscle and perhaps indulge occasionally in a “forbidden food”.

I know that is what some people will think – I have seen comments on the instagram feeds of former fitspo, diet and transformation promoters turned health at every size, body positive and intuitive eating advocates that say exactly that.

Gosh – let’s be honest here, as someone who has absorbed the mainstream messaging around health and body ideals, have had that same thought myself about others.

And as a “Type A” personality, the thought of not being in control or others thinking I am not in control is a terrible thought.

If I throw away these rules around what I should or shouldn’t eat, how much I should exercise and what my body should look like, then I lose control don’t I?


In her article for The Unedit, @bodyposypanda aka Megan says this:

“…spending our lives playing by the rules only makes sense if the game is real. And it’s not. The game of winning in dietland is the greatest illusion that’s ever been crafted. One that’s been fabricated and sold to us over decades as the only right way to exist in a body, when there’s never actually been a wrong way to exist in a body. And the prize of happiness at the end of the game? We never get it. Because there’s always a new rule, a new body part to monitor, or a new goal to hit…The people who are the fastest to say that someone has let themselves go or given up on their body have no idea that the whole game is a lie…Because they’ve pinned their whole life on it being real.”


rf-screw-your-rules-tank-white-01_300x300We have only “lost control” if we buy into the idea that there is something to control in the first place. I am choose not to “let myself go”,  but to “let myself be”.

Let’s be clear, it is not about going out there and saying just how much weight I can gain or junk food I can consume. I still want to honour my body and feed it with yummy, lovely nutrients. I still want to move by body daily and do exercise that is enjoyable and works for me in my current season … but, I can do this without striving for a false ideal and trying to make my body into something it was never supposed to be.  

There is a state in which my body will find a happy set point and healthy state of existence and I think “Health at Every Size” is simply about intuiting that and learning to be at peace with it.

#healthateverysize #antidiet #intuitiveeating #nojudgement #bodypositivity


what will people think


I like to start the week by getting some Monday motivation and inspo from someone who has great perspective on life, weight and their body.

Today’s boss-lady was Melissa McCarthy. Her weight is something that often comes up in interviews with her, often as an unspoken premise for a question. For example, “where do you get all your confidence?” (implying that for someone who doesn’t fall into the conventional categories of ideal body shape or beauty, it is amazing that she is able to be so comfortable and confident with herself!). But Melissa handles all this with grace …

  • Melissa McCarthy is magnetic, fun, kind, intelligent and creative.
  • Melissa has a curvy, soft, feminine body.
  • Melissa is healthy.
  • Melissa is committed to modelling body positive behaviour for her kids…


originalIn her own words:

“Sometimes I wish I were just magically a size six and I never had to give [my weight] a single thought. … But I am weirdly healthy, so I don’t beat myself up about it — it wouldn’t help, and I don’t want to pass that on to my girls.”

“We have to stop categorizing and judging women based on their bodies. We are teaching young girls to strive for unattainable perfection instead of feeling healthy and happy in their own skin.”