Streetwise Eating, Diet Plan & Recipes

Recipes that will have your taste buds begging for more and your body properly nourished for optimum health, vitality and energy.

Some things to ponder:

The best project you’ll ever work on is YOU.

You don’t have to go fast. You just have to go.

To change your body, you must first change your mind.

Don’t wait until you’ve reached your goal to be proud of yourself. Be proud of every step you take toward reaching that goal.

One of the great moments in life is realizing that two weeks ago your body couldn’t do what it just did.

When you feel like quitting, think about why you started.

Three months from now, you’ll thank yourself.

“Wow, I really regret that workout,” said no one ever.

Wake up with determination. Go to bed with satisfaction.

If you wait for the perfect conditions, you’ll never get anything done. Remember, Someone busier than you is running right now.

Keep in mind, you may not be there yet, but you’re closer than you were yesterday.

Binge Buster & Booze

The ‘I’ll Drink To That’ Diet.


Nutritionist Samantha Bachman Ph.D.

(Note for those that can’t go without their evening glass of wine or other spirit. Any evening meal can be replaced with 2 glasses of alcohol and ¼ cup Raw Nuts. If spirit use mineral water as opposed to soft drink)

Week 1 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
1st meal of the day. Cauliflower Bread/Slice with Avocado or poached Egg and salad Green Apple, or Nashi Pear 1Tbsp Nut Butter

2 Fish Oil caps

Green Veggie smoothie with ½ cup Raw Nuts Cauliflower Cheese ‘toast’ sticks

2 Fish Oil caps

Fruit Salad with crushed Nuts with a little Coconut Cream of Yogurt Fruit and Nut balls rolled in Sesame Seeds

2 Fish Oil caps

Cauliflower ‘fried-rice’ with Egg & /or Chicken strips
2nd meal of the day. Salad lettuce wrap with Cold Meat with Oil dressing Poached Egg Salad with Avocado Grilled Veg with Chicken strips and Sesame Seeds Steak Salad wrap with fried Onion Mountain Bread Cottage Cheese slice with Salad and Oil Roast Vegetables with baked Feta Grilled Haloumi Salad with Slithered Almonds
3rd meal of the day. Moroccan Chicken with Grilled Veg wrap No Grain (cauliflower) Veg slice with savory Mince Baked Potato & Beef chili Beans with Cottage Cheese Ricotta Spinach (mountain bread) baked wrap with grilled Mushrooms Herbed Lamb chop with Butter Veggie mash Baked Chicken with Cauli ‘Cous Cous’ with Lemon dressing Grilled Salmon with roast Vegetable salad


Week 2 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
1st meal of the day Feta and Cauliflower Slice

2 Fish Oil caps

Cashew cream with Fruit and Coconut cream or yogurt Baked Apple with Ground Nuts and Coconut  cream or Yogurt or cashew cream Herbed Turkey Omelette and Veggie juice

2 Fish Oil caps

1 piece of Fruit

½ Cup Raw Nuts

2 Fish Oil caps

Chopped Fruit and Nut Psyllium Banana Cake

2 Fish Oil caps

Banana and Almond Meal pancakes with Yogurt or Cottage Cheese
2nd meal of the day Tomato, Feta & Zucchini pie.

2 Fish Oil caps

Tuna Wrap with Salad Tempeh crackers with smoked Salmon and Cottage Cheese Halloumi, Carrot & Raisin Lettuce wrap Curried Lamb with Cauli Bread and Yogurt Grilled Fish with slithered Almonds and Salad. Lemon Oil dressing Rice-less Sushi with Salmon & Avocado
3rd meal of the day. Beef and Veg casserole with Cauliflower Bread Meat & Veg Loaf with Salad Roast Veg and Chicken breast with Lemon Butter sauce Mince and Veg stuffed Capsicum with Cauliflower ‘rice’ Grilled & Steamed Veg with grilled Cheese and Meat Balls Tuna Zucchini pasta with herbs and Garlic Olive oil Dressing Salmon Slice with roasted root veg salad & Slithered Almonds


Week 3 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
1st meal of the day Seed bread with Nut Butter


Nut bread with Avocado & Cottage Cheese


Nut Butter pancakes with Herbs & Egg


Potato, Herb & Onion scramble with Egg


Essene Sprouted Bread with Nut Butter


Cacao & Cashew Fig ‘mousse’. Feta and Potato frittata and Salad
2nd meal of the day Minced Turkey Coleslaw Stir Fry with Lemon Oil Grilled Lamb with Minted Peanut Coleslaw Grilled Chicken with ratatouille Veg Grilled Fish with Celery and Dill sauce


Grilled Chicken and grated Veggie Cabbage wrap Seaweed Salad with Sesame Fish bites Bean & Mince load with grated Veg and steamed greens
3rd meal of the day Stir Fry Coleslaw with Cashews & Chicken strips


Savory Meat balls with Tomato Basil puree over Potato mash Root veg mash with Beef & Onion casserole

2 Fish Oil caps

Baked Sweet Potato with Chili Bean & Mince topped with Cheese Cottage Cheese, Potato & Egg bake with green mixed Salad & Oil dressing. Grilled Chicken Kebab’s with Lettuce leaf wraps & Mint Yogurt sauce. Grilled Almond crusted Salmon with roast Potato & steamed Greens
Week 4 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
1st meal of the day Seed & Nut bread with Pear, & Ricotta Cheese Papaya or Berry & Nut, Coconut Water Smoothie Nut & Seed meal with stewed Apple Cottage Cheese & Potato Cakes with Dill Grated Veg fried ‘Rice’ & Egg Feta, Potato, Egg & Turkey scramble Mince Meat & Veg sausage with Tomato & Chili dip
2nd meal of the day Mediterranean Veg & Egg stew with Parmesan Cheese Seed & Nut bread with Avocado and Tomato Cold Meat & Veggie sticks with Avocado & Oil dip Lettuce & Cucumber soup w/ Feta & Pumpkin seed crumble Egg wrap with grated Carrot & fried Onion Fried Onion & Mushroom Cauli pizza with grilled Lamb chop BBQ or grilled Meat & Salad with Oil dressing
3rd meal of the day Chicken & Pumpkin curry with Cauliflower Mash Sweet Potato and Egg gnocchi with red Capsicum & Tomato sauce Pot Roast Chicken & Veg with Brussels Sprouts or Green Beans Baked Chicken with caramelized Onion & Roast Carrot puree & steamed green ‘Use-up’ Veg & cottage Cheese pancake with Chili Tomato sauce Beef & Mushroom stroganoff with Potato mash & steamed Greens Grilled or Lamb with Minted Root Veg & Pea mash

Streetwise Recipes:

Cauliflower Pizza / Bread Base

In the past few years, cauliflower pizza crust has gained huge popularity as a low carbohydrate alternative to traditional flour pizza crust.

You are looking at the best cauliflower pizza crust recipe on the web. It’s not soggy you can hold the slice in your hand, in fact it can be re-heated (toasted) and a topping added just like a slice of toast.

Why Is Cauliflower Pizza Crust Healthier?

The short answer to this question is – more veggies in your diet means a healthier YOU.

The fact is that cauliflower pizza crust has fewer carbs than regular pizza crust. This recipe makes a gluten-free cauliflower pizza crust, which means people with gluten intolerance or Coeliac disease can enjoy it too.

You can to make cauliflower pizza crust without cheese (omit the cheese and add an extra egg). Or make Vegan simply by making a flax egg by combining 1 tablespoon ground flax seed meal with 3 tablespoons of water. Just mix together, and then let sit for 5-10 minutes to thicken.  Then, to replace the cheese, you can use chickpea or other flour.

You’ll need to turn the raw or steamed cauliflower into cauliflower rice using either a food processor or a kitchen grater. Both work fine, but I do prefer the food processor because it’s quicker and easier than using a grater and I prefer to use the cauliflower raw as opposed to cooking first.

Tip: If cooking the Cauliflower you will need to squeeze out the liquid from the cauliflower before forming the crust. You absolutely don’t want to skip this step.   With the cauliflower, you want to make sure you remove as much liquid from the cooked cauliflower as possible so the resulting crust isn’t soggy.

Ingredients for Cheesy Cauliflower Base

This cauliflower pizza crust recipe requires the following simple ingredients:

  • 1 large cauliflower head
  • 1-2 egg (depending on size)
  • Dried oregano or basil
  • Celtic sea salt
  • Parmesan or mozzarella cheese


  1. Preheat the oven to 400 degrees Fahrenheit or 200 Celsius.
  2. Place cauliflower in a food processor and pulse until crumbly and rice like.
  3. Heat the cauliflower rice in a dry fry-pan / skillet over medium high heat, stirring often to remove as much moisture as possible, about 10 minutes. Once it looks somewhat dry, add Parmesan cheese and seasonings.
  4. Note: If Cauliflower rice seems to have too much moisture, squeeze in a cloth to remove excess water
  5. Continue to cook on medium heat until the Parmesan is melted.
  6. Remove from the heat and stir in the egg.
  7. Use parchment on a pizza pan and spray with rice bran oil cooking spray. Spread out the “dough” and flatten as best you can. Use another piece of parchment paper on top if it’s too sticky for your hands to spread.
  8. Bake for 20 minutes. Add your favorite toppings and bake another 10 minutes. Then cut and serve!

A few Low-Carb Cauliflower Recipes to keep you slim.

1: Easy Low Carb Cauliflower Fritters.

2: Rosemary Cauliflower Mash and Gravy.

3: Creamy Cauliflower ‘Mac’ and Cheese w/ Mushrooms

4: Cauliflower Stroganoff.

5: Loaded Cauliflower Bake.

6: Crispy Skin Salmon with Pesto Cauliflower Rice.

7: Prawn or Chicken stir fry with Baked Cauliflower Rice

8: Cauliflower Casserole

What you need to make cauliflower casserole (Image above)

  • 1 medium head cauliflower, cut into small florets
  • 1 tbsp. butter
  • 1 small yellow or spring onion, diced
  • 2 tbsp. balsamic vinegar
  • 1 cup cream
  • 6 oz. cream cheese, cut into large chunks
  • 3 tbsp. tomato paste
  • 3 cups mozzarella cheese (divided)
  • 1/2 tsp. dried oregano
  • 1 tbsp. fresh basil
  • 1 tsp. celtic sea salt
  • 1/4 tsp. freshly ground pepper
  • I/2 cup thinly sliced mushroom or you can add pepperoni or cooked bacon or other cold meat or chicken slices ( if you prefer to keep it vegetarian, and add strips of carrot, pumpkin or sweet potato instead or meat )
  • Red pepper flakes to taste
  • 1/4 cup chopped Parsley to sprinkle over when cooked

How to make n bake

  1. Preheat oven to 350º Fahrenheit / 180 Celcius. Spray 9 inch square baking dish with rice bran oil.
  2. Lightly Steam cauliflower for 10 minutes or until crisp-tender. Do not overcook. Remove from heat and set aside.
  3. Heat a large fry-pan over medium heat. Add butter.
  4. When butter stops bubbling, add onion and cook, stirring occasionally until edges are just starting to brown.
  5. Add onion and cook, stirring constantly for one minute.
  6. Pour the balsamic vinegar into the onion mixture. Simmer over medium heat, scraping up any browned bits, until mixture has a syrupy consistency.
  7. Stir in cream, cream cheese and tomato paste. Stir until mixture is smooth. Stir in one cup of mozzarella cheese (reserving the other two cups).
  8. Simmer, stirring frequently, until mixture has a thick, creamy consistency. Add oregano, basil, red pepper flakes, salt and pepper. Taste and adjust seasoning if desired. Remove from heat.
  9. In the prepared pan, spread half of the steamed cauliflower. Arrange half of the mushroom and other in this category over the cauliflower. Sprinkle one cup of mozzarella (reserving the third cup). Layer the rest of the cauliflower and mushroom slices (but not the mozzarella) in a similar manner. Pour the cream sauce evenly over the layers. Sprinkle with the remaining cup of mozzarella.
  10. Bake in preheated oven for about 20 to 30 minutes or until casserole is bubbly and cheese is lightly browned. Cool 5 to 10 minutes before serving.

Sweet Potato Bread


  • 2 tbsp Ground Flax Seed (Flax meal) + 6 tbsp Water
  • 2 1/2 cup Oats flour
  • 2 tsp Baking Powder
  • 2 tsp Cinnamon
  • 1/2 tsp Salt
  • 1/4 tsp Nutmeg (optional)
  • 1 1/2 cup Dry Mashed Sweet Potato Puree
  • 1/2 cup Coconut Sugar
  • 1/2 cup Unsweetened Plant Based Milk
  • 1 tsp Apple Cider Vinegar
  • 1 tsp Vanilla Extract
  • 1/4 cup Almond Butter
  • 1 tsp Mixed Spice


  1. First, preheat your oven to 350F / 180C In a small bowl, combine 2 tbsp of  Flax Meal with 6 tbsp of Water to form an “egg.” Set Aside.
  2. Second, combine all dry ingredients in a medium bowl and stir well.
  3. In a large bowl, combine the Sweet Potato Mash, Almond Butter, Plant Milk, Flax Egg, Coconut Sugar, Vanilla Extract, and Apple Cider Vinegar. Mix until everything is well incorporated, then add in the dry ingredients. Gently stir until well combined.
  4. Pour the batter into a greased or lined loaf pan, then bake for 60-70 minutes, or until a toothpick comes out cleanly.
  5. Let sit in the loaf for 10 minutes, then let cool completely on a baking rack before slicing. Store any leftovers at room temperature in a sealed container for up to 7 days.

Spiced sweet potato custard

Sweet potato is blended with eggs, sugar, cinnamon, nutmeg, cloves, ginger, and hot nut or rice milk and then baked until set.

Made in individual cups, this spiced custard is just perfect for a family dessert. Garnish each dessert with whipped coconut cream and a drizzle of date caramel sauce or spiced coconut sugar.


  • 1 3/4 cups rice, nut or coconut milk
  • 3 large eggs
  • 1 cup dry pureed orange, purple or white sweet potato
  • 1/3 cup coconut sugar
  • Dash of celtic salt
  • 1/2 teaspoon cinnamon
  • Dash of nutmeg
  • Dash of cloves
  • Dash of ginger
  • 5 to 6 cups water
  • pinch mixed spice
  • Garnish: ground  mixed spice and coconut sugar

To Make

  1. Heat oven to 350 F / 180 C. Butter six custard cups; set cups in a large baking or roasting pan.
  2. Heat the milk until very hot; set aside and keep warm.
  3. In a mixing bowl, lightly beat the eggs. Add the sweet potato, sugar, salt, cinnamon, mixed spice, nutmeg, cloves, and ginger. Whisk in milk and beat until well blended. Pour into the prepared custard cups.
  4. Heat 5 to 6 cups of water until steaming and nearly simmering.
  5. Place the roasting pan with custard cups in the hot oven and fill the pan with the very hot water until the water is about halfway up the side of the custard cups. Be careful not to pour water into the custard.
  6. Bake for 25 to 30 minutes, until the edges are firm. The center of the custards will still jiggle a bit. Allow a little more time if you’re using larger custard cups, and check early if using very small or shallow cups.
  7. Remove cups from the water bath immediately and place on a wire rack to cool. Once cooled, cover the custards with plastic wrap and refrigerate for at least 1 hour. The custards may be stored, covered, in the refrigerator for up to 3 days.

And here is another version of a sweet potato recipe to get your taste buds drooling.

Spiced orange sweet potato pie with coconut cream and date sauce


1 1/2 cups pecans

3-4 tbsp maple syrup or 6 – 8 medjool dates 

Sweet Potato Vanilla Bean Custard

  • 1 1/2 cups orange sweet potato, baked and mashed (or the white kind works too)
  • 5-6 pitted medjool dates
  • 1 1/4 cup non-dairy milk
  • 1/2 a vanilla bean (pod and all)


  1. Preheat the oven to 350F /180 C.
  2. For the crust, add the pecans to a blender or food processor and process until broken down into small pieces.
  3. While it’s running, add the pitted dates or stream in the maple syrup to form a sticky clumpy texture.
  4. Press into the bottom of a 6″ spring-form pan lined that has been lightly sprayed with oil. Set aside.
  5. For the filling, blend all the ingredients on high until smooth and creamy.
  6. Pour on top of the crust. Smooth the top.
  7. Bake for 45-50 minutes
  8. Remove from the oven and allow cooling before chilling overnight.
  9. For the sauce, blend dates with a little coconut cream and mixed spice
  10. Release the cake from the pan, top with whipped coconut cream and date sauce.

Date and Nut Balls

1 cup walnuts, chopped
2/3 cup cashews, chopped
100g blanched almonds, chopped
1/2 cup instant porridge oats or Almond meal.
2/3 cup chopped dried apricots
150g pitted dates, chopped
1/2 cup chopped pitted prunes
2 tablespoons sesame seeds
2 tablespoons cocoa powder
1 teaspoon ground cinnamon
2 tablespoons honey
1 cup desiccated coconut (for rolling in after the balls are made)
How to make
Step 1
Place all nuts in a food processor and whiz until finely chopped.
Step 2
Add oats / almond meal, apricots, dates, prunes, sesame seeds, cocoa, cinnamon and honey to the processor and whiz for 2-3 minutes until the mixture forms a paste.
Step 3
Divide the mixture into portions about the size of a golf-ball, then roll between lightly moistened hands to make about 15 balls.
Step 4
Roll the balls in the coconut to coat, then serve. The balls with keep in an airtight container for up to 2 weeks.
There are so many varieties of fruit  and nut balls to try that you’ll never go without a healthy snack or raw pie base from now on 🙂