Recommended Recipes

All recipes exclude gluten, sugar and yeast. They can be made paleo friendly by simply exchanging xylitol for coconut sugar. Keeping everything fresh and real, and therefore as nutritious as possible.

This recipe has been adapted with varying options for price and texture from the Herbed Muffin and Egg Sandwich recipe in The Candida Diet Recipe Guide. I often make these minus the spices and scallions but I do add a touch of turmeric as it is unnoticeable in flavour anyway and hopefully still of some benefit health wise.


I have provided two alternatives to the original recipe which changes it from a sponge cake texture to a more dense scone like texture which also happens to make the recipe a little cheaper as it might pain some people (it does me) to use a whole 6 eggs for 10 little muffins! Using entirely chia seed eggs also makes it vegan.But the sponge texture is fun to have sometimes as a treat which is something us candida dieters really do need! Check out my colourful iridescent muffin photoshoot!




Serves 9-10


1/3 cup coconut flour

2/3 cup millet flour

1 tsp aluminium-free baking powder 

1 tsp sea salt


1/2 cup coconut cream (you can buy this especially from Wholefoods or just scoop the solid cream out from the top of the can when you open it)

6 tbsp coconut oil

6 eggs/ 3 eggs and 3 tbsp chia seeds with 9 tbsp water/ 6 tbsp chia seeds with 18 tbsp water



pinch of cayenne pepper and turmeric

1/2 cup chopped scallions




1. Preheat oven to 180 degrees Celsius. With a brush, oil 9-10 cups of a 12 cup muffin tray with coconut oil or line cups with cupcake cases

2. Prepare chia eggs if using. Soak your 3 or 6 tbsp of chia seeds with 3 times the amount of water and leave to create a gel for 5 minutes

3. If you have a Vitamix then you can throw all your ingredients in and blend them. If you don't have the luxury of a Vitamix you can begin by sifting the two flours together into a bowl (a step I skip most often than not) add baking powder, sea salt and pepper to taste. If using, add the pinch of cayenne pepper and turmeric. Add fresh scallion/ herb mixture, stir to combine, set aside.

4. Using a whisk, fork or an electric mixer on medium speed, beat eggs in a jug or bowl until foamy. Add coconut cream and coconut oil to the eggs and whisk or with the mixer on low, combine well. Stir flour mixture into egg mixture just until a smooth batter forms.

5. Spoon batter equally into the 9/10 prepared muffin cups. Bake until a cake tester comes out clean, about 20 minutes. Cool in pan for 10 minutes before serving.

bread muffins

Sweet Red Cabbage


Serving size- 4 large portions 



1/2 red cabbage

1 tbsp xylitol

1 grated red apple

3-4 tbsp acv

1/2 cup water

1 tbsp butter/ coconut oil



  1. Peel the outer layer off the cabbage, cut the white core out, slice and dice finely

  2. Melt the butter/ oil and saute for a few minutes

  3. Sprinkle in the xylitol, stir to combine

  4. Add the acv, grated apple and 1/2 cup water

  5. Cover and leave to simmer for 20-25 minutes stirrring occasionally and adding water if necessary 

This makes an amazing side to walnut crusted chicken, cauliflower mash or braised green beans.

Candi killer ketchup 


1 onion finely diced

2 cloves of garlic minced

1.5 cups passata

2 tbsp tomato puree

4 tbsp ACV

3-4 tbsp xylitol (or more or less to taste)

1 tbsp coconut oil

Salt and pepper



  1. Heat the coconut oil in a large skillet

  2. Sautee the onions for 8 minutes (add a dash of water or ACV if it is cooking too rapidly)

  3. Add the garlic and sautee for another 2 minutes

  4. Sprinkle in the xylitol and combine

  5. Add the vinegar and combine, you can add more later if you want a more acidic vibe

  6. Stir in the passata

  7. Leave to simmer until it thickens (around 10-15 minutes) add a little water if it thickens too quickly

  8. Blend until you reach the desired consistency, I like it on the chunky side

  9. Sterilise a jar by covering in hot water and boiling for 10 minutes for storage

  10. Store in the fridge for up to 3 weeks

Serve with candida friendly swede/sweet potato fries for the perfect candida friendly treat, it's also perfect for the paleo friendly fry up. Now you can eat ketchup with everything guilt free if you're like me and have a disgusting ketchup addiction!

candi killer cereal

I used to just love cereal, I could eat it day and night along with bread so I thought there had to be an alternative that's not only gluten but entirely grain free right? So here it is, the amounts can be adapted to include as much or as little of any of the ingredients as you like. This can be made in a single serving, I also like to fill an entire cereal box with repeated layers of each ingredient (except the flax as it needs to be refrigerated) which lasts me a good couple of months!


Basic Cereal Recipe

In equal amounts combine the following ingredients:


  • Coconut flakes

  • Hemp hearts (hulled hemp seeds)

  • Flax/ linseed meal (not the whole seed as they are indigestible, you can make your own if you have a powerful blender such as a Vitamix)

  • Chia seeds




  • Pumpkin seeds- for extra parasitic protection!

  • Almonds- that low mold favourite but any nut could be used and combined

  • Shredded coconut for extra coconut love

  • Cacao nibs (phase 5)



Use a sprinkling of any of the following or a combination


  • Cinnamon

  • Ginger

  • Carob powder


Serving Suggestions

  • Pour cold or heated nut milk of your choice over the cereal, perhaps with some pure vanilla stevia or even strawberry stevia combined (depending on which flavour you have chosen to spice up your cereal. Not sure about strawberry and ginger but that does sound interesting!) Tip: use a cappuccino milk-frother for further fun and a frothy texture

  • Combine with yoghurt. I've just discovered this amazingly creamy and tasty Straight Up yoghurt made by The Collective Dairy which I would recommend trying. Either way, always stick to organic and full fat wherever possible. Check those labels to make sure there's no added sugar, all that low fat means is less fat and less flavour, so how do they replace that flavour? By adding more sugar but when ultimately sugar is converted to fat much more easily than regular fat, it is one of the biggest cons of the mass production of food and we need to open people's eyes to it!

  • Add some of the xylitol jam on top and a sprinkling of chopped nuts such as pistachio

Extra and Slightly Naughty Additions

With the addition of yoghurt I love to add a sensible spoonful of the following on top for the closest, fastest and easiest experience you can get to your very own ice cream sundae when you're fatiguing on the candida diet!

  • Carob powder (sugar free) and I recommend combining it for a chocolate ice cream simulation (they say phase 5 but I used it earlier to keep me happy)

  • Coconut Mana (Phase 2)

  • Salted Caramel Bliss (Phase 5, this is a definite for Phase 5 minimum  and only once you have already introduced other whole carbohydrate foods, as it is high in natural sugars)

  • Coconut Jam (Phase 5 only, this is even higher in natural sugars)


These are the absolute BOMB! I discovered these amazing and flourless cookies on Amy in the Kitchen's blog and I of course did my usual trick and simply switched the powdered sugar for xylitol. Hurrah! Now we have deliciousness with all the frees!



  1. 1 1/2 cup agave inulin sweetener 

  2. 5 T dark cocoa powder

  3. 1/4 tsp salt

  4. 2 egg whites

  5. 1 tsp peppermint extract

  6. 1/2 cup dark chocolate chip/ chopped bar (Sweet Nibs and Sea Salt by Lovechock is my new favourite sugar free chocolate)



  1. Preheat oven to 175 degrees and line a baking sheet with parchment paper

  2. In a medium bowl, combine agave inulin, cocoa powder, salt, egg whites and peppermint extract and stir until fully combined

  3. Stir in the chocolate chips/ chopped chocolate

  4. Scoop 2 teaspoons of batter per cookie onto the parchment paper and bake for 10-13 minutes (these cookies spread more than a normal cookie during baking, so adjust the amount of batter to the size of the cookie you are going for)

  5. Remove from the oven and let cool for 5 minutes before transferring to a cooling rack



mint chocolate chip cookies 



xylitol strawberry jam


I found the xylitol jam recipe here and decided to make the strawberry and a raspberry version of it. The superiority of the strawberry jam totally outdid the raspberry and I am usually a raspberry jam fan! So I would recommend the strawberry if you can't decide, it's the best strawberry jam I have ever tried and I skipped the lemon seed fiddly bit! I have to make this every few days because no one can get enough!

Makes 3 small jars of jam


  • 1 organic lemon and 1 organic lime 

  • 900g organic strawberries (hulled and quartered)

  • 60ml water

  • 1 and 3/4 cups Xylitol (this one is non GM)


  1. Squeeze the juice from the lemon and lime. Set juice aside. 

  2. Place strawberries and water in a large saucepan. Bring to a simmer and cook uncovered over low heat for 15 minutes.

  3. Add the lemon/ lime juice and xylitol and stir over low heat until xylitol is dissolved. Bring to the boil and cook uncovered for 25 minutes removing any surface scum with a slotted spoon, until jam reaches setting point. 

  4. Normally you are advised to pur the hot jam into hot sterilised jars and to seal immediately, then to turn jars upside-down and stand for 2 minutes to sterilise the lids too but this has often resulted in hot jam EVERYWHERE! This jam is  so good you'll want to just store it in the fridge and consume it all within a few days anyway. I have to make this almost every week because between 6 of us it doesn't last long at all. I've been told it is in fact the best jam ever!

Setting Point Test

Drop a teaspoon of jam liquid onto a freezer-chilled saucer and return saucer to freezer for a few seconds until jam is at room temperature. Push the edge of the jam with a fingertip and if the surface wrinkles, the jam is ready. If not, keep cooking and retest on a clean chilled saucer in 5 minutes.


Sterilising Jars

Wash jars and lids in hot soapy water, rinse well and place lids upside down on a wire rack to dry. Place jars on paper lined baking tray right side up. Place in cold oven and turn heat to 120˚C/100˚C fan-forced. Heat for 30 minutes.

You can also place clean jars and lids upside-down in a dishwasher and put through a hot wash-dry cycle without detergent. Use the jars hot from the dishwasher.


The pectin from the seeds helps the jam to set so you can retain the seeds, pop them in a  muslin bag and cook with the jam until the end to help it set.




These are tried and tested from and are my favourite coconut cupcakes thus far! I have added the carob frosting as an option because these are so incredibly satiating with the high eggs to flour ratio you don't need much else to satisfy you! The texture of the desiccated coconut is amazing.
  • 1 1/2 cups (120 grams) unsweetened desiccated coconut

  • 45 grams (~about 1/2 cup but weigh it!) blanched almond flour 

  • 2 teaspoons (6 grams) coconut flour (this one is a great price and organic, it lasts me ages)

  • 3/4 teaspoon baking powder

  • 1/4 teaspoon salt

  • 3 large eggs, room temperature

  • 1/3 cup (106 grams) xylitol

  • 1/3 cup (80ml) canned, full-fat shaken coconut milk

  • 3 tablespoons (42 grams) coconut oil, melted

  • 1 1/2 teaspoons coconut or vanilla extract


  1. Preheat the oven to 350°F (175°C). Line 8 muffin cups with liners.

  2. In a large bowl, mix together the dry ingredients and set aside.

  3. In a medium bowl, mix together the wet ingredients (eggs through extract) and combine this with the dry ingredients. Mix just until combined!

  4. Fill the cupcake liners so that they're almost full and bake for 20 minutes or until a toothpick inserted in the middle comes out clean.

  5. Remove from the oven, let the cupcakes cool for 2 minutes in the tins, and then turn the cupcakes out onto a wire rack to cool completely before frosting.

Carob "Chocolate" Frosting


  • 1/2 cup carob powder (sugar free)

  • 1/2 cup almond butter

  • 1 tsp alcohol free vanilla

  • 1 lla/4 tsp liquid stevia

  • 1/4 cup coconut oil melted


1. Combine all ingredients in a medium sized bowl until well blended and smooth

2. For a runny icing like the one shown, pour onto of the cupcakes now or for a firmer frosting you can paste on chill for 10-15 minutes until spreadable

coconut cupcakes

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