-  Diabetic-friendly recipe   -  Harbour Town Adventures

Painting demonstration, streamed live, a fantastic opportunity to be part of the Virtual Knysna Oyster Festival, with an estimated audience of 450,000 on various social media platforms. The cheetah cubs painting coming alive during the process of smearing paint about.

100 days of lock-down, 10km run. Probably not the cleverest idea to head out on Knysna Forest Marathon day. Even if I kept to my plan of only running the first 10km. Certainly, my calf-muscle has other ideas. Great fun, if a tad on the chilly side at 3degrees.

‘Kids in the rain’, heading to Sweden. We offer a specialist art packaging service. Customer crates, manufactured in-house guarantee the highest quality professional art packaging, required for international art transport.

Thank you Craig

Delicious. If a bit of a mission to make. Gnocchi di Spinaci e Ricotta. The keto recipe version from gnom-gnom.

Known in different parts of Tuscany as malfatti (badly made), ravioli nudi or topini verde. Spinach gnocchi are a speciality of Casentini, east of Florence.

Travel adventures, recreated through food. Imperviousness to virus. Or lock-down.

Keto Gnocchi di Spinaci e Ricotta Recipe


128 g almond flour
14 g coconut flour

2 teaspoons xanthan gum

210 g ricotta cheese

75g Parmesan cheese freshly grated

Kosher salt to taste

1 egg lightly beathen

3-4 tablespoons grass-fed butter as needed
1 tablespoon extra-virgin olive oil

2 cloves garlic thinly sliced

8-10 sage leaves

Black pepper freshly ground to taste


spinach steamed

cherry tomatoes



  1. Add almond flour, coconut flour and xanthan gum to a medium bowl and whisk until thoroughly combined. Set aside.
  2. Add ricotta and parmesan to a large bowl and mix with a spoon until well combined. Add in flour mixture and mix well. Season to taste with salt and mix in the egg. The dough should be sticky, but form into a ball easily. If it doesn’t (different moisture levels in cheese etc), feel free to add in more almond flour a little at a time. Wrap in cling film (saran wrap) and refrigerate for at least an hour. 
  3. Remove dough from the fridge and form into rounds (roughly 1 inch big). The dough will be soft and still lightly sticky, but should form into rounds with ease. Place in a tray and press down with a fork to lightly flatten them. Freeze for 15 minutes before frying, and the gnocchi can be frozen at this point for up to two months. 
  4. Heat up butter and oil in a skillet or pan over medium/low heat. Once warm, add in garlic slivers and sage leaves. When the garlic is just lightly golden, add in the chilled gnocchi flat-side down along some freshly ground black pepper. Move the pan around to keep them from sticking, basting them throughout the cooking. They will be fragile, so handle with care. When ready, the bottom will have formed a deep-golden crust (see pictures), about 4-5 minutes. 
  5. Serve right away atop a bed of steamed spinach, sage butter sauce and a handful cherry tomatoes (optional). 


Feel free to go ahead and freeze the gnocchi, but you’ll want to thaw them out slightly before cooking.

Keep in mind that nutrition facts were estimated per 80g serving of the gnocchi only, and the recipe yields 6 servings.

In his time Jan has been an electronics, nuclear and power system engineer, a strategist, a humanitarian and an artist. A career path linked by creativity and innovative thinking. Initially trained at the Johannesburg College of Art, Jan has won numerous international awards and has exhibited nationally and internationally. He can be found in his studio ‘Jandreart’ located at Thesen Harbour Town, Knysna.


  • Love the photo of the wine glass! Well done, Craig. Great to see progress on the cheetah cubs, Jan. That painting needs a home.

    July 11, 2020

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