My keto shed

Cordon bleu chicken with Mediterranean veg

I found this chicken cordon bleu in the hairy dieters cookbook , the chicken cheese and ham is spot on with keto , however they have it with sweet potato fries which is great just not on keto !! I’ve used cherry tomatoes in the veg be mindful as they contain natural sugar and not 100% keto friendly but they taste amazing and too good to leave out !

Chicken breasts
Emmental cheese slices
Ham
Red pepper
Green pepper
Yellow pepper
Red Onion
Mushrooms
Cherry tomatoes
Garlic salt
Olive oil
Butter
Salt & pepper

Make a slit in the chicken breasts cover with cling film and bash with a rolling pin so that the chicken is flatter ,open the chickens so it’s like a butterfly place a Slice of ham and a slice of cheese inside and fold so the chicken is back into a fillet shape ( the cheese and ham should be like a filling inside the chicken ) season with salt and pepper and leave to one side

Preheat oven to a moderate heat

Roughly chop the peppers mushrooms onions cherry tomatoes place on a baking tray and sprinkle with the garlic salt and drizzle with a good glug of olive oil

Place the veg in the oven

In a large shallow pan melt some butter place the chickens in the pan and cook on both sides a good 6-7 minutes and they should go a lovely golden colour ( please make sure your chicken is cooked all the way through )

Once the veg are soft remove from the oven and place on a plate . Remove the chicken from the pan and place on top of the veg .

Enjoy 😊

Salmon in a creamy sauce with sun dried tomatoes !

This dish was just something else , and I will be making it again . It was so easy and bursting with flavour I really wanted a slab of bread to mop up the sauce , but thankfully I didn’t . This would probably be lazy keto due to the sundried tomato but I would 100% say they are worth it , next time I would chop them a bit smaller but that’s a minor issue .and personal choice .

Salmon fillets
Olive oil / butter
Onion
Garlic
Spinach
Veg stock ( no more than 100 mls )
Double cream
Parmesan cheese
Sundried tomatoes
Salt & pepper

In a large pan heat the oil pan fry the salmon skin side down and season with salt and pepper

Cook for 5 minutes and flip so that it cooks on the other side and cook for a good 5 minutes remove from the pan and set to one side

In the same pan fry the onion garlic sautée the spinach add the vegetable stock and season with salt and pepper

Add the sun dried tomatoes and give it all a good stir

Add the double cream and stir again

Add the Parmesan cheese and stir until it’s all melted . Re add the salmon back to the pan and warm through spoon the sauce over the salmon

Serve with steamed greens and a slice of lemon

Enjoy 😊

Lamb chops stir fried veg & creamy mustard sauce

This is a super easy tasty supper , I chose sprouts broccoli, green beans and peas but you can choose any veg you like . I’ve said this before and I will say it again be mindful when using peas when following a low carb diet as they are quite high in carbs but so long as you are within your allowance of calorie counting then no reason you shouldn’t use them !

Lamb chops
Sprouts
Broccoli
Green beans
Peas
For the sauce
Shallots
Garlic
Butter
Worcester sauce
Double cream
Dijon mustard
Salt & pepper

Boil the veg that needs boiling and shred the sprouts

Heat a knob of butter in a large frying pan and sear the chops on both sides and remove them and place to one side , chops don’t really take long but if you prefer them not so pink leave them cook a little longer .

In the frying pan stir fry your sprouts drain the boiling veg and add to the pan with the sprouts

In a little pan add some butter the diced shallots garlic and soften , add the Dijon mustard I used 2 teaspoons and a dash of Worcester sauce season with salt and pepper and then add the double cream give it a good stir

The sauce will go a nice thick creamy consistency

Remove veg from heat and share between plates place chops on top and pour over the creamy sauce

Enjoy 😊

Edwards the butchers peri peri naked burgers 💕

Well there’s no recipe here to be fair as I thought I’d just share this meal idea with you !

Edwards is our local butcher based here in Beautiful Conwy North Wales , their bacon sausage and burgers are available to buy in most supermarkets so if your not local to Conwy check your supermarket .

I made a simple salad with the usual lettuce cuecumber and peppers , cooked the mushrooms burgers and then caramelised some onions , I had some sundried tomatoes in the fridge so decided to use them for a change , the oil makes a lovely dressing on your salad

Melted some cheese on the burgers stacked them on the mushroom and loaded with onions !

Sausage & veg gratin

Sometimes all you want is a little bit of comfort food and sausage and mash is all of that ! The mash is a no go on keto but all your favourite veg covered in a creamy cheese sauce Is a definite go to and a great alternative. Tonight I added carrots to the mix they do have a slightly higher carb content but so long as you are mindful and count them in your allowance then there is no reason why you can’t !

Sausage
Broccoli
Cabbage
Leeks
Carrots
For the cheese sauce
Butter
Double cream
Dijon mustard
Grated cheese
Salt & pepper

Pre heat oven and place sausage on a baking tray and cook

Place vegetables in a pan of slightly salted boiling water and cook to your liking ( some like soft veg others a bit firmer )

Once cooked place the veg in a shallow baking dish suitable for the oven

For the cheese sauce

Put a good knob of butter in the pan and melt careful not to burn add the double cream a food spoonful of dijon mustard and the grated cheese and stir until all the cheese has melted giving you a thick creamy cheese sauce

Season with salt and pepper

Pour the sauce over the veg and sprinkle a little bit more grated cheese over the top and place in the oven with the sausage to keep warm until the sausage is cooked .

Once the sausage is coloured to your liking remove from the oven and serve with the cheesy veg gratin

Enjoy 😊

Fish tikka masala !

Fish curry pre keto was totally alien to me , I am a creature of habit , but knew to make this lifestyle change work I needed to change my habits . We eat chicken curry and lamb curry so why not fish. cod is a chunky meaty fish and works well in this dish , as would salmon or prawns !

Cod fillets cut into chunks
Coconut oil
Peppers yellow and red
Green beans or sugar snap peas
Onion
Good quality tikka paste
Tomato purée
Coconut milk
Chilli (optional )

Heat up a large pan and melt the coconut oil in the pan .

Add the peppers onions and greens and fry until they start to soften

Toss in the cod pieces and give it a good stir

Add the tikka curry paste and give it another good stir so the fish and the vegetables get coated in the tikka paste

Add a good dolop of tomato purée and yes you guessed it , give it a good stir !

Once the fish is cooked and the veg are soft add the coconut milk , just a word of warning coconut milk is always thicker at the top and thinner at the bottom so I would add it using a spoon that way you don’t end up with a watery curry it’s easier to add than take away …..

Stir and serve with greens , I found a great broccoli and cabbage mix in Iceland they come in individual bags and a great alternative to rice

Garnish with the chilli if you fancy giving your curry a bit of an extra kick

Enjoy 😊

Pan fried chicken with chorizo&mozzarella

This is another dish I do quite often it’s a quick easy throw it all in and the chorizo just gives it enough of a kick without adding a load of extra spices ! This recipe is also great with pork or chicken I prefer to use thighs but it’s entirely personal choice !

Olive oil
Chorizo sliced
Red onion
Chicken thigh boneless
Salt & pepper
Spinach
Peppers red / yellow
Mozzarella cheese

Heat the olive oil in a large pan open the chicken thighs up so they are thinner and cook on both sides until browned

I prefer to put the chicken in the oven to continue cooking whilst making the rest of the dish , you can never be too careful with chicken !

With the pan full of the chicken juices and olive oil put the chorizo and red onion in the pan and fry , add the peppers and spinach and cook until they soften and the spinach is beginning to wilt

Add the chicken back in the pan and give it a good stir so that all the juices from the Chorizio coat the chicken and veg

Tear the mozzarella and place in and amongst the veg and chicken and Let the mozzarella melt before spooning it onto a plate and seasoning with salt and pepper

Enjoy 😊

Just a bit of basic info ….,

I get lots of people messaging and asking “ what is this keto diet ? “ well basically it’s a high fat low carb way of eating, sounds fab doesn’t it ! Sadly high fat doesn’t mean donuts cakes and crisps , it’s all about the good fats so your olive oil , quality butter , coconut oil and avacados and some nuts . There are huge benefits to eating a ketogenic diet and when you throw in a couple of fasting days the benefits just get better and better !

Below I will give you a list of all the keto friendly foods to get you started . The best piece of advice I can give you is don’t over complicate things , stick to the foods you like and simplify …. it’s that easy

Whilst I am by no means an expert , this is just a hobby and I am still learning whilst trying to loose a few kg’s myself I do want to hear from you so if you need some support , or have a question feel free to drop me a message I’d love to hear from you

Good luck 😉

Pork stir fry

This is super quick and super tasty 😋 and without the carbs under 300 calories ….. if you want to thicken the sauce you can use cornflour , I didn’t because I was using honey and wanted to keep it as keto friendly as possible without adding to many unketo friendly products ! I used pork tenderloin in this recipe it’s cheap and a really versatile cut of meat

Pork tenderloin
Coconut oil
Mange tout/ sugar snap peas
Red pepper
Yellow pepper
For the sauce
Dark soy sauce
Runny honey
Crushed chilli flakes

Season the pork with sea salt and lots of black pepper

Heat the oil in a large non stick frying pan or wok , over a medium heat

Add the pork and stir fry until lightly browned and cooked through

Add the vegetables and stir fry with the pork for a few minutes

For the spicy sauce mix the honey and soy sauce and chilli flakes in a bowl and pour over the pork and give it a good stir !

Serve with extra veg or as a one pan meal !

If you don’t like pork this can easily be made using strips of beef chicken or tofu

Peanut butter brownies

Well when the weather out side is rubbish it has to be a baking day so here is the result , peanut butter swirls , if you like peanut butter and you like brownie then these are must …. I didn’t have any cocoa powder so I got creative I used Swiss cacao ketones but for you guys cocoa powder is perfectly fine !

105g almond flour or ground almonds
50g sweetener ( I use xilyol)
115g butter
20g cocoa powder or 1 x sachet keto o/s Swiss cacao
2 eggs
1 teaspoon vanilla extract
2 tablespoons peanut butter

Pre heat oven to a medium heat

Mix the almonds and the sweetener in a mixing bowl

Melt the butter in a microwave 30 seconds ish and allow to cool

Mix cocoa powder / keto o/ s Swiss cacao eggs and vanilla into the melted butter and stir until smooth

Add the butter mixture to the almond mixture and stir until smooth and no lumps

Pour into individual cake cases or into small tray lined with parchment paper

Melt the peanut butter in microwave and drizzle on top and stir with a knife to create a swirl pattern

Bake for 20- 30 minutes or until brownies are set .

Eat straight out the oven or allow to cool then enjoy !