Tag: keto

Breakfast Avocado & Berry Smoothies

I don’t believe in juicing (my reasoning: why on earth would you discard all that lovely fibre only to be left with high sugar juice??) – BUT, I do love a good smoothie! Smoothies are made in a blender (as opposed to a juicer) and retain all the lovely, glorious fibre of the ingredients used. Here, I blended high-fat, high-fibre avocado and added fresh raspberries to bring a sharp sweetness. This combo benefits with some additional sweetener (I used the fabulous Swerve®) and then some ice cold water to get the consistency just right. To make these an ultimate breakfast, I added MCT oil and collagen powder. Excellent.. tasty.. filling and so, so healthy. This recipe makes two large smoothies – and it takes less than 5 minutes to make. Enjoy!

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Soft Keto Dinner Rolls

I have developed many bread recipes over my journey, but these little guys are The Bomb! They are also my current new favourite! They are soft, stable, full of flavour, and the recipe could not be simpler (if you use the right ingredients – see the step-by-step pics below). As a lunch or snack option, Funnyman halves one and melts cheese over the two halves with a little pesto (or a slice of tomato) and simply adds a pinch of Sea Salt Flakes or cracked Pink Himalayan Salt… Or….. my personal preference, serve it up as a side dish to mop up all the sauce from the rich, moist dishes you are creating. YUM! They store well in the fridge (wrapped or sealed) for a few days – and can then be simply unwrapped and popped in the microwave for a few seconds to ‘bring back to life’. The macros are shown as one soft dinner roll = one serving.

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Lamb Chops with Rosemary Butter (Keto)

I am quite vocal about how lamb is my favourite meat, I love it! Here, my butcher hooked me up with fantastic cutlets and we simply cooked them on the braai (BBQ). Lamb and rosemary go so well together, so I made a quick flavoured butter beforehand to melt on top and #PimpMyChops. And, since its the Bank Holiday weekend coming up here in the UK, why not enjoy these with my Tear-and-Share Keto Garlic Bread and a lovely salad on the side.

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Tear-and-share Garlic Bread (Keto)

Just in time for summer! This is a fantastic keto garlic bread roughly based on the fathead dough concept. This recipe will yield 12 slices and the macros have been calculated on one serving being 2 slices (because who eats only one slice of garlic bread at a braai?) – so this will sufficiently feed 6 people. I used equal amounts of (recently discovered) extra-fine almond flour and regular almond flour to achieve the texture I wanted. NOTE: I have not developed this recipe using only regular almond flour, but I anticipate a much stickier mixture which will be impossible to work with – so I encourage you to invest in a bag of the extra-fine flour which I have so far only seen available at amazon). Perhaps Holland & Barrett will stock it in the future if we all kick up enough of a fuss. Sealed well, almond flour will last a long time, and you will love this keto garlic bread so much, its best you have a bag on hand this summer. Be sure to also check out all the other Bread recipes on this site..

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Chicken Mayo Sarmies (using Keto Seed Loaf)

Chicken Mayo Seed Loaf

There is debate over whether its sarnies or sarmies. I don’t know about you, but I grew up in South Africa – and we called it sarmies-with-an-m. Any which way you say it, this is just a quick idea to showcase the M&L Keto Seed Loaf where I made mini chicken mayo sandwiches for a quick meal. I simply tossed cooked chicken pieces in my Homemade Mayonnaise and enjoyed it with deliciously sweet tomato slices and avocado. Clean eating all the way! (Top tip: if any seeds fall off the crust of the loaf, scatter them over your sandwich for extra crunch and texture.) The macros include the whole lot (two slices, as pictured): not too bad for a lovely lunch using all of your efforts.

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Shakshuka

Low carb Shakshuka
Low carb Shakshuka

I know, I know …. how flipping cute is this breakfast? I bought several mini cast-iron pans (13cm / 5-in diameter) just so that I can make this breakfast for house guests. My version of Shakshuka is super simple: the cooked tomatoes are spiced with ground cumin, cayenne and smoked paprika, then an egg is cracked into the centre and baked to perfection. To finish, I used smoked sea salt flakes to season. TIP: These would be great served with my Keto Breakfast Muffins. Enjoy your brunch!

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Creamy Baked Salmon with Spinach & Tomatoes (Keto)

Salmon Baked in Cream

Funnyman tasted this salmon with spinach bake and said “babes, you don’t get older – you just get better!” Ha! I am my own worst critic and often make and remake dishes plenty of times before I write up the recipe and post them. This lovely dish has such simple, readily-available ingredients. The salmon is quickly fried skin-side down, then baked in a warm cream containing spinach and cherry tomatoes. It would be lovely served over Cauliflower Rice, Cauliflower Mash or any konjac/shirataki noodles that take your fancy (my favourite one is Eat Water’s ‘fettuccine’). I kept the skin on the salmon (which helps hold the fish together) but it softens when baking and you will likely skip it when dishing up. The acidity of the lemon squeezed over at the end is essential, so don’t forget about it.

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Buttered Asparagus with Parmesan (Keto)

Keto Buttered Asparagus

OK, let’s be honest here.. everything tastes better with butter and this is merely an idea with some cheffy techniques added to help you prepare perfect buttered asparagus (and macros calculated to help you along). If you are okay with your urine smelling funky for a day, try this super-simple recipe. And if you don’t suffer from bizarre-smelling urine after eating asparagus, consider yourself a very small percentage of the population. (I will leave you to Google what I am on about, if you don’t already know.) Enjoy this lovely, easy side dish – and be sure to also check out the Brown-buttered Brussels Sprouts on the site #EatYourGreens!!

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Spicy Low-carb Zuppa Toscana

Spicy Low carb Zuppa Toscana
Spicy Low carb Zuppa Toscana

This is a rich, deeply-flavoured family chicken dish. Funnyman and I love spicy food so I added a whopping half tablespoon of ground cayenne pepper which added a satisfying ‘kick’, but you can omit it if you are cooking this for kids, or reduce the amount for the those who don’t like spicy food. This creamy chicken dish can be enjoyed over Cauliflower Mash, Cauliflower Rice or shirataki / konjac noodles… It’s absolutely delicious!

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Spring Onion Scramblies (Keto)

Spring Onion Scramblies

Some inspiration may be needed after a while of wolfing down eggs on keto. I can hardly call this a ‘recipe’, as its merely an idea to make your scrambled eggs a little interesting (and I took the liberty of calculating the macros for you). I made this for myself one night when Funnyman was away and I was in no mood to cook. The stir-fried spring onions bring a lovely sweetness to the scrambled eggs: they are flash-fried until bright green and partially caramelised before the eggs are added. This is a great way to pimp your scramblies…! (And fab served on a slice of toasted Quick Keto Chia Bread or Keto Breakfast Muffins*) Be sure to also check out all the other Breakfast ideas on the site.

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Mini Keto Soda Bread Loaf

Keto Mini Soda Bread Loaf
Keto Mini Soda Bread Loaf

I play around a lot with bread, and this was another attempt. The texture is great and you should give it a try. Baked using bicarbonate of soda (baking soda), eggs, and a combination of almond and coconut flours, this bread took a few attempts to get me to this point. Since ingredients are pricey (and I want you to succeed first time) I encourage you to follow the recipe closely. The loaf you shape (which is fairly small) will slice into approximately 8 mini slices, but the dense texture makes each slice rather filling. The macros are calculated per two slices of (35g / 1.2oz) each, so adjust accordingly. Enjoy topped with cream cheese or goat’s cheese and smoked salmon for a posh afternoon tea option, like I did here.

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Pork Shank with Mustard Keto Gravy (Keto; Paleo)

Pork Shank with Keto Mustard Gravy
Pork Shank with Keto Mustard Gravy

This recipe uses a beautiful, fresh (not cured) shank which you can get from your local butcher. (Be sure to ask him to score the fat for you.) I slow-cooked it in a casserole (covered with a well-fitting lid) in the oven, along with onions, garlic and stock. Afterwards, I made a gravy from the cooked down onions and juices, and cranked the heat up in the oven to puff that skin up for that all-glorious crackling. A 1kg /2.2lb / 35oz shank will sufficiently feed 4 people and should be enjoyed with my Keto Creamy Cauliflower Mash, so that the accompanying mustard gravy – which really makes the dish sing – can be mopped up. Be sure to check out the Side Dishes option on the site and choose your favourite one to enjoy alongside it. The 11g carbs per serving includes only the pork and gravy on this recipe, so while this may seem quite hefty to you, why not save this Sunday roast to break your fast if you are intermittent fasting.

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Poached Eggs on Spinach (Keto)

Keto Poached Eggs on Spinach
Keto Poached Eggs on Spinach

A quick and easy breakfast idea to get some fibre and added nutrients into your morning meal. Baby spinach leaves –  when cooked well – are buttery and amazing, and I could have it with just about anything. Since many of my readers want more egg and/or breakfast ideas, I think poached eggs on spinach is a great option to post to make your morning meal a little more interesting. (Be sure to also check out other Breakfast ideas on the site…)

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Low-carb Prosciutto ‘Muffins’

Keto Prosciutto Muffins
Keto Prosciutto Muffins

This is just a quick post to show how lovely the Keto Breakfast Muffins are that I posted earlier today. A good spread of unsalted, grass-fed butter and topped with best-quality prosciutto and you have a quick lunch sorted for two people! My Keto Breakfast Muffins recipe (which is used in this recipe idea) makes two muffins, which are then essentially halved. Macros are calculated per one serving being two halves, exactly as pictured. 

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Roasted Tomato Sauce (Keto; Paleo)

Roasted Tomato Sauce
Roasted Tomato Sauce

This is a great homemade sauce to use as a pizza base or to smother your meatballs over courgetti. (See my Low-carb Cabbage and Mince Rolls where I used the full batch.) The recipe yields a 500g / 17.6oz batch which will sufficiently feed 4 people as a ‘pasta’ sauce. (The macros have been calculated that one person’s serving will be approximately 125g / 4.4oz.) If you don’t need to use it all, you can freeze the remaining in handy batches. Don’t forget to stir in some dried oregano for an authentic Italian flavour.

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Fresh Tomato Ketchup (Keto; Paleo)

Fresh Keto Tomato Ketchup

Fresh, lovely tomato ketchup (as pictured) doesn’t take long at all to make and is packed with the fresh flavour you would come to expect from something made at home with love. Macros are calculated on 60g / 2.1oz serving, so adjust accordingly as you use it. If you choose to have a more ‘cooked’ flavour to your ketchup, cook the finished product for 10-15 minutes in a pan over moderate heat until it thickens and slightly darkens. Allow to cool completely before chilling. Store both versions covered in the fridge for no longer than 4 days.

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Easy Homemade Mayonnaise (Keto; Paleo)

Keto Mayonnaise
Keto Mayonnaise

It’s very satisfying making your own condiments from scratch, and even better with the knowledge that you know exactly what has gone into it. This is a great, easy homemade mayonnaise recipe – and I have included another step at the end if you wish to have a zingy version (simply finely grate in some lemon zest). Give it a try at least once and once you get the hang of it, play around adding finely chopped herbs, or lime zest. Since we are only making small amounts – with an understandable shelf-life (no preservatives etc.) – we need only a small glass jug and a small whisk. The macros are calculated on a serving being one generously-heaped tablespoon, so the batch will make about 7 such servings. Store covered in the fridge for no longer than 4 days.

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Sweet and Creamy ‘Fat Pots’ (Keto)

Keto Cream Bombs

Super simple little creamy sweet keto fat pots (topped with tart raspberries to cut through the rich creaminess). The recipe makes 4 small pots and can be done in ramekins, but I used little plastic pots which I found on amazon. (Ignore the product description that says they are disposable – I wash and re-use them.) Simply wrap in clingfilm and take these babies to work with you! Be sure to check out other Fat Bomb ideas on the site (some are sweet, other are savoury) or check out the Dessert section for great sweet treats!

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Keto Courgette Cheese Fritters with Spicy Tomato Relish

Keto Courgette Cheese Fritters

These courgette cheese fritters are enhanced by the addition of a spicy tomato relish, which really is the star of the show as it cuts through the richness and adds a spicy, sweet and acidic freshness. These fritters may be a little too rich and too high in protein to be served as a side dish, but they will make a great breakfast or light lunch option at 2.6g carbs per serving. Squeezing all the moisture from the grated courgettes is essential, and I used a piece of inexpensive muslin / cheesecloth to do this and I highly advise you do too. Be sure to check out the other Breakfast ideas on the site.

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Best-ever Roasted Macadamia Nuts (Keto; Paleo)

Keto Roasted Macadamia Snacks

Just look at those macros – these are the ULTIMATE fat snacks! Macadamias are my favourite nut: they are high in fat and mind-blowingly rich in flavour when roasted. If you can spend 15 minutes once or twice a week to prepare a batch of these, you will have plenty of servings of these super-tasty, satisfying fat snacks. After roasting them, I scattered over a pinch of salt and Swerve® as soon as they came out of the oven, then allowed them to cool completely before storing in a sealed container. The macros are calculated on a portion size of 35g / 1.2oz roasted macadamia nuts – which is ample for a quick snack to get those fat macros higher, or satisfy your desire to crunch on something delicious between meals. They smell like popcorn and taste like heaven!

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Slow-cooked Lamb Shoulder with Roasted Cherry Tomatoes

Keto Roasted Lamb Shoulder
Keto Lamb Shoulder

Lamb is my absolute favourite meat! Funnyman makes the best lamb ribs, but when we are feeling fancy or entertaining guests on a lazy, winter Sunday afternoon, I love to whip up a slow-cooked lamb shoulder. The best part of this recipe isn’t the lovely roasted tomatoes that are served alongside it (which perfectly cut through the fat with their plump sweetness), but the deeply-rich, thick 100% keto-friendly gravy that I make with the juices and cooked down onions. Check out the M&L Side Dishes section for some ideas for additional accompaniments this Christmas…

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Keto Creamed Spinach

Keto Creamed Spinach

This is a FABULOUS Keto Creamed Spinach recipe – perfect when served with a juicy ribeye nestled alongside it. It serves two people, so double up the ingredients to feed the family (although we all know that a mountain of fresh spinach will wilt down to nothing, but luckily it happens pretty quickly, so simply add the spinach to the pan in two or three batches at a time.) I gently caramelised shallots and garlic for added flavour beforehand and added the raw spinach to the pan – again, cooking slowly and over a low heat with no added moisture (please don’t boil your spinach!). It takes some patience and constant stirring, but the results are crazy-amazing…

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