-  keto recipe   -  Harbour Town Adventures

A painting I did in Afghanistan, of boys walking down the street outside our house. (Street 5, House No 77, Apartment 2, Ansari Watte, Shari-e-Now District) ‘Kabul Balloons’, oil on canvas board 36cmx46cm received a Special Recognition for ‘Outstanding Art’, at the ‘555’ Special Art Exhibition. Selected from 1,437 entries from 31 different countries.

The towers in my painting of Central Park, are the first twin towers historic buildings in New York City, the San Remo located at 174 Central Park West, between West 74th street and West 75th street.

Finally sorted the fresh spring green colours. A mixture of Cadmium Yellow Light and Chromium Oxide Green. Bringing life to the painting with a touch of Quinacidone Rose that Cézanne used used to ‘transform nature’.

Storm winds continue to pound the studio apartment, a physical manifestation of the, seemingly, relentless Covid-19 buffeting.

My Aunt. A gentle life. Passed away. Gently.

Afternoon ride up Phantom Pass in the last of the days sunshine. Spotted a Long Crested Eagle on Highway West!

Somehow, decided that crepes filled with cheese and chicken were on the menu, at the Studio Apartment. The Keto crepe recipe only worked because Terry is a magician when it comes to flipping pancakes! A tad fiddling getting all the elements together. (Chicken fillets, cooked according to Gordon Ramsay). Deliciousness.

Keto Crepe


114 grams cream cheese softened
4 large eggs
3/4 cup almond flour
2 tbsp granulated Swerve Sweetener
1/4 cup unsweetened almond milk (you can use ordinary milk)
Pinch salt
Oil or butter for the pan


  1. Line a large baking sheet with parchment paper.
  2. In a blender, combine cream cheese, eggs, almond flour, sweetener, almond milk and salt. Puree until smooth and well combined. Let rest 5 minutes.
  3. Set a 10-inch skillet over medium-low heat. Add just enough oil or butter to the pan to lightly coat it. Once hot, add a few tbsp of batter to the pan and swirl or spread into a thin layer that reaches the edges.
  4. Cook until edges are cooked and can be loosened with a spatula. Loosen all the way around and then lift one edge gently and work spatula underneath (I found it easiest to grab the loosened edge with my fingers while working the spatula under the crepe so I could flip it).
  5. Flip and cook on the other side until lightly browned. Remove and lay on prepared baking sheet, then continue with remaining batter. You can layer another piece of parchment on top of the first set of crepes as more come off the pan.

Cheese, spinach and chicken filling


283 grams frozen spinach
2 Tablespoons butter
226 grams cream cheese, softened
2 chicken breasts, cooked and sliced
1/2 cup mozzarella cheese
1 teaspoon salt
1 teaspoon black pepper
3 garlic cloves, minced


  1. Make the crepes according to the recipe, and set aside
  2. Heat the spinach and butter in a medium pot over medium heat until heated through
  3. Place the softened cream cheese in a stand mixer with a flat blade attachment. Or, you can put it into a medium mixing bowl and use a large wooden spoon to stir.
  4. Add hot spinach, salt, pepper and garlic and mix well to combine.
  5. Stir in the sliced chicken breasts and mozzarella cheese
  6. Place 1/2 cup filling in the middle of the crepe.
  7. Fold over and serve warm.

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.

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