About Mud & Love and the Fats of Life


Mud & Love and the Fats of Life is a recipe blog created to offer readers exciting, delicious (triple-tested) low-carb and keto recipes – with the added value of carefully-calculated macros per serving. 

The author of this blog is Monya Kilian Palmer, a chef and recipe developer based in Berkshire, UK. She is a passionate ambassador of the low-carb and ketogenic lifestyle and created this blog to share the original recipes she makes at home. 

Monya and Funnyman started the ketogenic lifestyle in May 2018 with incredible weight loss results, increased energy and improvement on overall health and well-being. Read more about their journey here.


Using the Website


Starting the keto lifestyle means being vigilant about reading food labels and carefully measuring while you cook. The recipes on this website have been carefully developed to allow you to stay within your daily macro goals.

The macros have been individually and manually calculated with time and precision using software the author has invested in which is approved by the relevant Trading Standards organizations, and is EU and FDA-compliant. 

There is a facility on all the recipes to automatically increase the ingredients quantities if you wish to make a larger yield. This will not affect the macro-calculations, which have all been calculated and displayed per serving (assuming the dish is divided into equal serving sizes).

Note for the US readers: All the recipes show oven temperatures in °C and °F. There is also a facility on each recipe which allows you to switch from METRIC to US IMPERIAL.

‘Cups’ are never used because the author believes in accuracy and precision. It is therefore encouraged that you invest in a simple kitchen scale and some measuring spoons if you do not already have them.

Unless otherwise indicated, the ingredients listed (especially the vegetables) are shown as the trimmed weight – and the macros are calculated on the trimmed weight. Its more accurate this way and it’s another reason why your kitchen scale is so important. In other words, if 100g / 35oz courgette is listed to be used in a recipe, it means that the recipes calls for 100g / 35oz of courgette after you have trimmed the ends. If 100g / 35oz  of cauliflower florets are to be used, it means this is the weight after you have trimmed leaves, stalks etc etc..

It should also be noted that a fan oven was used throughout the recipes of the site. 



From the Author


“For as long as I can remember, I have had a love affair with food. Prepping, poaching, peppering, cooking, chopping, snipping, salting. It has always been about food: my very first love.

As a teenager, I watched my friends spend their pocket money on clothes and CD’s, while I bought food magazines and saved up for recipe books. When we all started working and earning money, they bought beautiful shoes, while I spent my hard-earned moolah hosting dinner parties.

In my early thirties, and after many years in graphic design, I bravely switched careers and enrolled in culinary school. I never did so with the intention of becoming a chef in a restaurant (I still can’t be sure if it was because I cry if people shout at me, the infamous chef’s-ass, or simply the lousy hours) – I did it to learn more and get better. After graduating culinary school, I landed a great role as a development chef at the central test kitchen of a fantastic restaurant group in Cape Town (where I am originally from). 

It was a short stint, because a little while later our lives changed completely… Funnyman, the dogs and I left South Africa and moved to the UK…


Why did I call my blog MUD & LOVE?


I realise it has nothing to do with food, but the domain name kind of stuck as the blog evolved. I still love it though because it has such a nice story behind it. This is my opportunity to name-drop a little, so please indulge me and read on.

After qualifying as a chef and moving to the UK, I worked at Heston Blumenthal’s Fat Duck Experimental Kitchen in Bray. I spent 3.5 years there, working with such a talented team – my words to describe the special experience over those years would not give it any justice. My role in the early days involved dish development (I fondly recall a project where I had to make bubblegum from scratch. It had to look like spaghetti and taste like apples!) and recipe testing & styling. Over the years, it evolved into a recipe editing and media project management role. Now, as a self-employed consultant, I am very fortunate because I still get to see my homies at the Duck several times a month as I consult as the Group’s content editor (non-Keto related, obvs). You can read a bit more about my professional career since then here.

Anyway, to cut a fat story thin, most mornings at The Fat Duck’s Experimental Kitchen, the development chef team would meet to have various brainstorm sessions to unleash creativity.

This was around the time the phrase “brainstorm” was frowned upon and soon became known as “mind-dumping” (my new favourite phrase.)

One morning we were discussing favourite smells. There were the usual ones: freshly-cut-grass; freshly-baked bread; baby’s head… etc, etc,. But I could only come up with the underside of my dog’s paws!When the chefs turned to me, I dreamily stated, “They smell wonderful! They smell like mud… and love!” 

And I challenge any dog lover to disagree.

PS. Chef’s ass is a real thing – google it.”

Monya lives with her husband, comedian Mark Palmer and their two beautiful pooches in Berkshire, England. She founded SOIGNÉ Consulting in early 2017 – mainly focussing on recipe development  and is kept very busy providing original content (recipes, food styling and photography) for clients all over the world. She also fills the role as private chef to an international athlete several times a year. Monya rejoined The Fat Duck Group as Content Editor on a part-time basis and is thrilled to be back in Bray working on exciting projects. View Monya’s portfolio and read client testimonials at www.MonyaKilianPalmer.com

When she isn’t pottering around in the kitchen or hard at work being her husband’s comedic muse, she can be found in front of her easel where she satisfies her other passion – but that’s a whole other website

All photographs and recipes on MUD AND LOVE are copyright © Monya Kilian Palmer


DISCLOSURE: Like many blogs, I am part of the Affiliates Program on Amazon. The links to the products I recommend are affiliate links, meaning – at no additional cost to you – I will earn a commission if you click through and make a purchase. For my US readers, see my list of recommended products here.



Keto Cod in Dill Cream
Cod in Dill Cream Sauce
Low Carb Lamb Stew
Ronald's Lamb & Tomato Stew
Mini Rosemary Keto Rolls
Mini Rosemary Keto Rolls
Keto Low carb Turkish Delight Mousse
'Turkish Delight' White Chocolate Mousse
Low carb Chicken Oregano Bake
Low-carb Chicken, Lemon and Oregano Bake
Olive and Sundried Tomato Bread
Olive & Sun-dried Tomato Low-carb Bread
Spring Onion Scramblies
Spring Onion Scramblies
Keto Cabbage Mince Rolls
Low-carb Cabbage and Mince Rolls
Low Carb Sausage and Cabbage Soup
Low-carb Sausage and Cabbage Soup
Smoked Salmon Keto Sandwiches
Mini Salmon Sandwiches
Keto Mini Soda Bread Loaf
Keto Mini Soda Bread Loaf
Keto Mixed Berry Crumble
Mixed Berry Coconut Crumble
Posh Keto Salmon Breakfast
Posh Keto Breakfast
Pork Shank with Keto Mustard Gravy
Pork Shank with Mustard Keto Gravy
Keto Poached Eggs on Spinach
Poached Eggs on Spinach
Keto Prosciutto Muffins
Low-carb Prosciutto 'Muffins'
Keto Breakfast Muffins
Keto Breakfast Muffins
Roasted Tomato Sauce
Roasted Tomato Sauce
Fresh Keto Tomato Ketchup
Fresh Tomato Ketchup
90 second Keto Microwave Chia Bread
Quick Keto Chia Bread
Keto Toasted Cheese
Toasted Cheese & Tomato (using Quick Keto Chia Bread)
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