My keto shed

Honestly we never buy duck apart from the takeaway which then is very rare, so when I saw these beauties behind the butchers counter I thought hmmm let’s give it a go …… between you and me I’m so glad I did !! Don’t be put off thinking duck is tricky to cook it really isn’t , I promise you

• Duck breast (skin on )
• Butter
• Garlic oil
• Shredded green cabbage
• Spring onion
• Red pepper ( for colour )
• Tender stem broccoli
• Peas (optional )
• Soy sauce

You need 2 pans 1 to cook the duck breast 1 to stir fry your greens

So season your duck with a little salt and I mean a little , then score the fat on the duck breast just lightly try not to cut through the duck , I was a little heavy handed (as per usual )

Place a knob of butter in the pan and fry the duck breast skin side down ! Now duck is a bit like steak it’s all down to personal preference if you like it a little pink don’t cook it as long once you have cooked it skin side down turn over and leave it to cook on the other side .

In your other pan heat some of the garlic oil , if you don’t have garlic oil don’t worry either add some crushed garlic to olive oil or just use plain olive oil , not a problem !

Add the broccoli peppers shredded cabbage and stir fry until it softens add spring onion and peas if using and then keep stir frying , once you have sir fried the veg add some soy sauce and give it a good stir

Remove the duck breast from the pan and leave to rest for a few minutes

Spoon the stir fried veg onto your plate pop the duck on top and enjoy 😊

Hands up who else find it really boring to think of meals for dinner that keep everyone happy , I know I do ! This super easy supper is dead easy and if you have some small children you can make some simple swaps and make it work for you. Swap the pork for chicken or ham and add pasta and peas if you have some fussy eaters ,obviously because I’m back on the keto wagon we had lots of spinach and broccoli instead of pasta.

• Pork chops/ steaks
• Butter
• Mushrooms
• Shallots
• Garlic
• Dijon mustard
• Splash of water
• Double cream
• Spinach
• Veg of your choice to accompany

Melt the butter in a large pan and fry the chops until they are golden then remove cover and place on a plate continue to cook the steaks /chops in the oven if need be we don’t want undercooked meat !

The pan should have lots of juices from the seared pork ,add the chopped shallots and crushed garlic and fry the smell is wonderful

Throw in the mushrooms and coat them in the garlic butter shallots , they will go a lovely golden colour .

Add 2 tablespoons of Dijon mustard stir and add the splash of water reduce the heat to a really low heat and then add the double cream give a good stir

Add the spinach and stir until it’s all wilted

Place the pork chops back into the pan and warm them through

Season with salt and pepper

Serve with your choice of vegetables and enjoy 😋

So this is actually a joe wicks body coach recipe from his lean in 15 book but this is so on plan with keto it was too good not to share !

Joe uses a splash of white wine in his recipe so I will include it and you decide how naughty you want to be 😉

• Butter
• Sirloin steak
• Mushrooms chopped
• Splash of white wine
• Baby spinach
• Double cream
• Tomatoes (optional ,I used them for a bit of colour )

Heat a drying pan over a high heat

Season the steaks

Melt the butter in the frying pan and lay the steaks in the pan and cook for approx 3 mins on each side for a medium-rare steak .Adjust the timings depending on how you like your steak

Remove steak from pan and allow to rest .

Wipe the pan and melt some butter and place over the heat add the chopped mushrooms and fry until golden and soft season with salt and pepper.

If using wine pour a splash in and and let it bubble and reduce .

Add the spinach and give the pan a shake and stir the mushrooms and spinach until it’s wilted .

Pour in the cream and let it bubble season again if needs .

Spoon the spinach and mushrooms on to the plate.

Add the sliced steak on top and serve with the roasted toms if using .

Enjoy 😊

Sorry it’s been a while but it’s been a pretty hectic few months , hopefully 2021 will be a more stable year for us all !

• Chicken
• Oil
• Paneer
• 2 x tins chopped tomatoes
• 2 x garlic cloves
• Onion
• 1 tsp Garam masala
• 1tsp turmeric
• 1 tsp cumin
• 150 ml double cream
• Broccoli
• Mango chutney (optional )

As always tweak the ingredients to your liking , this wasn’t a hot curry but feel free to add or omit any ingredients to taylor it to your taste

Heat the oil in a pan and fry the chicken until golden brown , remove from heat and set to one side

Cube the paneer and fry in a pan and again set to one side on a plate

Fry the onion , garlic until soft add the spices and tomatoes and give it a good stir

Add the broccoli and simmer until the sauce has reduced and broccoli has softened .

Add the mango chutney if using and cream and give it a good stir

Re-add the chicken and warm it through serve and garnish with the paneer

Enjoy 😊

Apologies for being so quiet on here it’s summer holidays here for me and I really don’t cope very well with no routine ,so I have been struggling a bit of late , so I gave my head a wobble and here I am back in control , a really simple curry that’s packed full of flavour and has a real comfort food feel about it …..

• Chicken thighs
• Mushrooms
• Onions
• Garlic
• Chicken tikka paste
• Coconut milk
• Spinach
• Butter
• Salt & pepper

Melt the butter in a large pan and add the chicken thighs and season well with salt and pepper

Heat the oven 180c / gas mark 5 a moderate heat to keep the chickens cooking whilst you make the curry sauce

Once the chickens are browned on both sides place in the oven to ensure they are cooked all the way through

In the pan you have just removed the chickens from there should be some left over juices, add the onion mushrooms and garlic and fry until soft .

Add the tikka paste and give it a good stir .

Add 1/2 a can of coconut milk and the spinach and stir until the spinach is all wilted

Re add the chicken and spoon the mixture on top of the chicken and simmer until it’s warmed all the way through

You can serve with cauli rice or steamed greens

Enjoy 😊

This is a bit fiddly not difficult fiddly just not as easy as a one pot , but it’s worth it ! I used Edam cheese but mozzarella is fine or any cheese of your choice

• Bell peppers
• Olive oil
• Sirloin steak
• Onion
• Mushrooms
• Edam cheese slices
• Italian seasoning
• Salt and black pepper

Pre heat oven cut the peppers in half and place on a baking tray and cook in the oven until they are soft usually about 30 minutes

Cook your steak to your liking and wrap in foil and keep to one side

In a separate pan heat some olive oil and fry your onion and mushrooms season with salt and black pepper

Slice the steak and add to the pan with the onion and mushrooms

Once the peppers are soft remove from the oven and place some cheese in the pepper I used a wine glass to cut a circular shape once you have put the cheese in the pepper spoon the steak onion and mushroom mixture into the pepper

Cover the tops of the mushrooms with cheese and sprinkle with Italian seasoning and place back in the oven to melt the cheese

Serve 2 peppers per person , Spoon and remaining mixture on top of the peppers and enjoy 😊