Yes you actually read that correctly, HEALTHY BUFFALO!!! Just because you are bing healthy doesn't mean missing out on you fav things and this one, well, I feel like you'll be thanking me from now on.

Before I reveal all the buffalo sauce secrets, let's have a quick look at ghee. Ghee is clarified butter, it's made from separating the milk solids from the butter leaving the fatty parts that are actually good for you. (Yes this is another fat is your friend thing)

Quick benefits of Ghee:

  • Has a High Smoke Point.
  • Rich in Fat Soluble Vitamins A, D and E.
  • Casein and Lactose intolerant people friendly
  • Ghee Made From Grass-Fed Cows Contains CLA.
  • Ghee Contains Butyrate, an Essential Short-Chain Fatty Acid.
  • Ghee Tastes like BUTTER!!!

This sauce can be used on everything from chicken to spicing up your favorite vegetable dish, it's a winner amongst friends and all round comforting AF.



3 tbs ghee

4 cloves of garlic

1/3 cup Sriracha

1/2 tsp smoked paprika

Juice of one lemon

2 tbs Bragg liquid aminos

Pinch Himalayan pink salt and black pepper

1 head of Cauliflower



•Preheat oven to 350 degrees F.

 •Wash Cauliflower and chop into bite size pieces, place on a baking tray, lightly spray with coconut oil and bake for 25 mins

•While this is baking, it's time to work on that gamechanging buffalo sauce.

 •Preheat frypan on a medium heat, add garlic and ghee, simmer for a min or two, add sriracha, paprika, liquid aminos, lemon juice, salt and pepper. Take a wooden spoon and gently stir the mix to combine all ingredients as it continues to simmer for another 5 mins.

 •Take frypan off the heat and transfer mix to a bullet blender, blend for 30 Sec or so it is completely combined and sauce like.

•Now let's put these bad boys together.

•Your Cauliflower should be roasted and ready to rock, place Cauliflower in the frypan (over a low heat) that you previously used for the sauce, pouring the buffalo sauce on top. Keep the Cauliflower moving, make sure it's completely coated in the buffalo sauce, once coated you are good to go!

Serve as a GUILT FREE appetizer, a side or even a game day snack!


Serves :4

Calories 193

Fat 12.1

Carbs 13

Sugar 6.5

Protein 8.3


Getting right into these #fall flavours but am flat out refusing to let the cold and seasonal food mess with my clean eating.
So say hello to....


2 scoops vanilla #protein powder
3 heaped tbs pb2
1 cup almond meal
1/2 cup apple sauce
1 tbs golden flax seeds
2 tsp pumpkin pie spice
2 tbs dedicated coconut

Combine all ingredients in a bowl and stir till thick and dough like. Roll in to balls, cover in toasted coconut chips, refrigerate for 20mins and you are good to go!  #glutenfree #paleo



I finally was introduced to Apple flour, my god, this could certainly be a game changer in healthy sweet treats. I had a play and a little experiment and BOOM. These guys were created in typical bec style (easy, no fuss, all ingredients in kinda style) and then very quickly eaten, they were that good. 

3/4 Cup Apple flour (I used "Anti-grain" brand)
1/4 Cup Coconut flour
1/2 tsp baking soda
3 tbs ground flax
1 cup almond milk
1 tsp cinnamon
1 cup of fresh raspberries
1/2 cup organic almond  butter (opt for one thats sugar and salt free)

- Pre heat oven to 400 degrees F.
- Combine all dry ingredients in a mixing bowl, add almond milk and form a dough like constistancy 
- Line tray with baking paper, spray lightly with coconut oil
- Begin to make the COOKIES!! Get a heaped teaspoon of the mix, roll into a ball, place on baking tray and flatten. Keep about a half an inch between each cookie.
- Bake for 10-15 mins until lightly golden.
- Allow cookies to cool
- Now the fun bit!! Pair them up, Flatten two raspberries, 1 tsp of almond butter, sandwich them together and you got it!!


I am so super excited to announce that EAT WITH BEC is finally here!!

Did you realise that 75% of weightloss is attributed to what you eat? Pretty much if you want results, your food game needs to be on point, so this is where EAT WITH BEC is here to help!

Years ago I found out I was allergic to ERRYTHANG, well not quite but it may as well had been in my eyes at that time, I was forced to break up with some food groups and it was devastating. After some severe mourning over my loses, I developed a fascination with food and the affects it has on the body which then led to many food experiments and playing in the kitchen. I soon realised that this wasn't something to be mourning about, its a CHALLENGE and I LOVE A CHALLENGE.

Then it begun; Gluten-free, sometimes Paleo, Grain-free, Egg-free, Soy-free, occasionally Vegan, healthy versions of all my favourite foods, the options were endless! So whether you need Food-spiration, fit food ideas or step by step healthy recipes to recreate at home to bring some excitement to your health kick, EAT is here to help you shape up your lifestyle. Home cooking doesn't have to be difficult or a giant production, it should be accessible and fun and makes eating clean and healthy anything but a chore.

Happy cooking! 

xx Bec