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 !
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
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 !
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
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
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 !
Benefits of a ketogenic diet
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
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
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 !
This is a recipe I found in the fast 800 recipe book which is great as it gives you options if you’re an intermittent faster to add carbs or leave them out . For us it’s always no carbs well not the white or processed ones anyway. This is a handy one pot curry that you can throw in the oven and forget all about it until the wonderful aromas start wafting from the kitchen !
Coconut oil
Medium onion
Diced lamb
Medium curry paste such as rogan josh or tikka masala
Spinach
Pre heat oven to 180c / gas mark 4
Heat the oil in a flame proof casserole dish and fry the onion until softened
Add the lamb season with salt & pepper and cook for a few minutes until it starts to colour . Stir in the curry paste and warm through with the onion and lamb
Stir in the spinach and add 500 ml of water
Bring to the boil and cover with the lid
Cook in the oven for 1- 1 and a half hours until the lamb is tender and the sauce is thick
I served with a green veg mix I found in Iceland supermarket but cauliflower rice or steamed greens is a great alternative too .
Hands up if you love a creamy carbonara . We do but the pasta takes us way over our calories so we don’t end up having it ! Well problem solved I have a keto friendly version that is packed full of flavour that doesn’t leave you with belly ache and swollen tummy from too much pasta …
Chicken thighs
Butter
Bacon lardons
Savoy cabbage
Garlic
Onion
Double cream
Parmesan
Salt & pepper
Heat the butter in a large pan place the chicken in the pan and brown season with salt and black pepper once the chickens are browned thoroughly place on a baking tray in the oven to ensure they are cooked all the way through
In a separate pan steam your cabbage
Back to your pan it should be full of golden butter and the juices from your chicken .Add the onion garlic and bacon lardons and fry off until crisp and golden
In a bowl mix some double cream Parmesan and season with salt & pepper.
Drain your cabbage and add to the pan with the bacon lardons give it a good stir ,pour over the cream mixture and stir again to make sure everything is coated and evenly mixed and warm through
Once it’s warmed serve in a bowl with your chicken from the oven and sprinkle with Parmesan cheese and a little bit of black pepper
Who doesn’t love a burger ? We do in our house and just because we follow a keto diet doesn’t mean we can’t have it , a few simple swaps means we save on a few calories and still get to enjoy food we love without feeling guilty so here instead of a bun I’ve used a portobello mushroom as a base for my burger instead of a bap !
Portobello mushroom
Butter / olive oil
Lamb burger ( butchers shop is the best I find )
halloumi
Shredded lettuce
Vine tomatoes
Coleslaw (optional )
So cook your burgers as you would oven grill or bbq
Roast your vine tomatoes in the oven with a drizzle of olive oil
Fry the mushroom In butter and then fry the halloumi
Shred your lettuce
Once the burgers are cooked place them on a piece of kitchen paper to drain.
Place the shredded lettuce and portobello mushroom on your plate load with your burger and halloumi
Place the tomatoes on the plate and a spoonful of coleslaw if using and serve
