Homemade Gnocchi with Basil pesto

Make your own homemade Gnocchi!

bona PETITO!

Travel with me down memory lane to our trip to Italy in 2013. Italy is known for its selection and different varieties of pastas and pizzas. One of my personal favorites; is freshly prepared Gnocchi.

Nothing beats the warm, soft balls of pasta with a creamy sauce that melts in your mouth. To make your own Gnocchi is not difficult at all! In actual fact, you just need to main ingredients; potato and flour start the process.

Homemade Gnocchi with Basil Pesto

Homemade Gnocchi with Basil Pesto


  • 250g x Flour
  • 3 x Potatoes (Peeled & boiled)
  • Salt (YES, that is all!)

How to make your own Gnocchi?

Begin by peeling and boiling the Potatoes until soft. Set aside and wait until they’re cooled off, before you start to mash them.

Boiled potatoes

Boiled potatoes

This is the easy part. Start the Gnocchi-making process by mashing the Potato until smooth. Add the Potato mash, flour,  salt, and mix together until well blended. You should end up with a dough-like ball.

Making the dough

Making the dough

You can roll out the dough into a long sausage shape and cut into small piece (3cm). I’ve made it a few times and roughly take a pinch of dough and roll in in a small ball.

Roll dough in small balls

Roll dough in small balls

Take one small piece (ball) at a time and roll over the back-end of a fork. I bought a wooden Gnocchi-roller in Italy some time back, but a fork works perfectly! The fork will provide the imprint on the Gnocchi. Handy tip: Keep your flour close by and dust your hands every now & then, so the dough balls doesn’t get stuck to your fingers or on the fork.

Rolled Gnocchi

Rolled Gnocchi

Once you have used all the dough, I would recommend putting it on a tray and keep it in the fridge until you cook it. You can always make it and then freeze it for another day. Just make sure you close it in a freezer-friendly bag.

How to cook Gnocchi?

Here is the super easy part; cooking your glorious homemade Gnocchi! Add water to a pot and bring the water to a boil. Add a pinch (or two-three) of salt. Now, pour in the Gnocchi, and leave to cook for about 5 minutes. The beauty about Gnocchi is that once it is ready the Gnocchi will rise to the surface and you can scoop it out.


Another quick and easy way to make dress your warm Gnocchi is add a creamy Blue Cheese sauce.  Pour Cream into a warm pan. After a minute, crumble the Blue cheese in & stir. Stir until well blended, turn down heat & remove from stove.

Pour fresh cream into a warm pan and after a minute. Then, crumble Blue cheese in and stir. Stir until well blended, turn down heat and remove from stove. Pour the sauce into the pot with the Gnocchi. Stir through and it is ready to serve!

Steamy-dreamy Gnocchi

Steamy Gnocchi

[Review] The HyperSphere

The one and only, vibrating fitness ball.

Hypershpere review by TheOneK

What is the HYPERSPHERE?

The HYPERSPHERE is the perfect recovery equipment for athletes and sports enthusiast on the go! Keeping the body’s soft tissue (muscles, tendons, ligaments, fascia) loose is essential for maintaining flexibility and range of motion. While soft tissue balls can help the body stay loose, adding vibration with the intensity and frequency of The HYPERSPHERE takes the whole experience to another level.

The HYPERSPHERE has been used by the world’s best athletes to warm up and recover from training and competition. It can be used by anyone who wants to move better.
Hypershpere review by TheOneK


Dr. Mike Clark, CEO and founder of Fusionetics and Chairman of Hyperice’s Scientific Advisory Board had the following to say about the HYPERSPHERE;

“Performing functional upper body movements while balancing on a single leg with the HYPERSPHERE creates instability and forces the bodies balance (proprioceptive) mechanism and core stabilizers to activate. This enhances joint stability and overall neuromuscular control, and thereby can reduce injuries, optimize performance, and speed recovery”.

Hypershpere review by TheOneK


I recently took part in FNB Whines2Whales, the 3-day stage race from Somerset West to Hermanus. My full Race report to follow, but for more info about the Sido-1 I rode for W2W, read my post here.

I was lucky enough to take the HYPERSPHERE with me on race weekend. To me personally, the HYPERSPHERE is exactly what one would need for any stage race!

The HYPERSPHERE is small, compact and very efficient, so easy to pack. The battery is re-chargeable and this will usually be a concern, because of limited electricity points on these stage races. However, I fully charged the HYPERSPHERE just before we left for the weekend, and to give you an idea. I used the HYPERSPHERE at the end of every day after being on the bike for +5hours. Each session included about 30 minutes of stretching and simultaneously rolling out my muscles, especially upper thighs with the HYPERSPHERE on Level 2. The remaining battery power was more than 70% after the weekend.

The HYPERSPHERE has 3 different intensity levels; Level 1 being subtle, yet powerful. Whereas Level 3 is very intense and good for those big muscles surfaces and it will give you a proper deep tissue massage.


The HYPERSPHERE is truly a magnificent little piece of equipment to assist in recovery when you need to recover quickly!  The vibrating assists with blood flow, which then assists with muscle recovery. Get in touch with Hyperice today to order your own HYPERSPHERE!

Hypershpere review by TheOneK

The HYPERSPHERE is an essential piece of equipment for localized soft tissue therapy for areas like Back | Hips | Glutes | Shoulders | Feet | Hamstrings, and more!

Hypershpere review by TheOneK


  • Digital circuitry controls with 3 speeds setting
  • High-intensity vibrating core transfers maximum vibration to the body
  • Compact and portable, easy for travel and carry.
  • Textured rubber exterior targets vibration for more localized therapy
  • Rechargeable lithium ion batteries give over 2 hours of use per charge
  • HYPERSPHERE AC charger included

Hypershpere review by TheOneK

Disclaimer: This is my own personal views and not promoted or endorsed by any brand. However, this is a product review and this equipment in this post was sponsored. 

Nuy on the Hill

The weekend is around the corner, why not take a short roadtrip?
Nuy on the Hill by TheOneK

Nuy Valley turn-off is about 15km from Worcester en route to Robertson and 75 minutes drive from Cape Town.  So, on a sunny Sunday afternoon, we decided to take a drive out to Nuy on the Hill, situated on Nuy Winery.

Nuy on the Hill is only recently established in 2015, where as Nuy Winery however was founded in 1963. Nuy Winery was built on only one cornerstone:  Quality

Besides the winery and eatery, Nuy on the hill has its on MTB trail which, obviously, I wanted to go ride! 😉 Nuy on the Hill is the perfect spot for friends or family to take a break a spend a few hours, enjoy good food, wine and for the more adventurous, hit the trail.

Nuy on the Hill by TheOneK


Nuy on the Hill has a good variety of items on the menu. Rumour has it that their Vin Rough burger is a must! The Vin Rough has a 150g homemade beef patty with red wine marmalade, freshly sliced avocado and top with biltong served with homemade mayo & garlic aioli and chips.

Nuy on the Hill by TheOneK

We opted for the tapas this time, just because there are so many tapas to choose from. One thing is for sure, you get value for money and the food is freshly prepared.


The new building was built and completed in 2015. If you have a special event, birthday or wedding coming up. Consider Nuy on the Hill for with its modern barnyard feel and spectacular views.
Nuy on the Hill by TheOneK

Nuy on the Hill by TheOneK

Nuy on the Hill by TheOneK


Nuy on the Hill sales and stock Nuy wines . The wine tasting areas is beautifully lit and for a small fee, you can taste varies wines from the Nuy collection.

Nuy on the Hill by TheOneK

Nuy on the Hill by TheOneK

Nuy Winery purposely run a small operation in order to ensure that every part of the winemaking process is done under a watchful, experienced eye. Due to the location of the vineyards near the Langeberg Mountains, temperatures remain relatively low and this promotes slower growth of the grapes and results in “healthy, flavourful fruit.”

The Ride

Nuy on the Hill by TheOneK

The Nuy on the Hill Mountain bike route is not a route for the hardcore technical MTB rider, but rather for a weekend warrior family affair.

Expect to ride for 23km (it is promoted as 30km) but it is a fair challenge where if you want to push the pace, you can very easily ride past markers without noticing them (oops, guilty..)

First off, you start next to the restaurant and ride on a mixed single and jeep track adjacent to the R60 between Worcester and Robertson riding on farms giving permission to riders doing the route.

Nuy on the Hill by TheOneKThen you turn away from the familiar road and venture onto the farms with a view of the local scenery, beautiful in it’s own right. Once you reach the end of the farm roads you head back to the restaurant for a quick shower, (Yes shower facilities at the restaurant) and then a nice brunch or lunch, if you’ve made a booking as they get busy real quick!

There are several small technical climbs giving your tyres a good test on the loose stones and sand, but nothing to fear, just a good solid ride.

This will give you a good workout if you want a short punchy ride. This route has a great advantage though, in that it has many beautiful dams with great photo opps and it is best enjoyed with a loved one for great memories.

Nuy on the Hill by TheOneK

Check in with Nuy on the Hill on their Facebook page.