Category Archives: Keto

15 minute Garlic Shrimp with Lemon Butter Sauce…



  • 1 tablespoon olive oil
  • 1/2 teaspoon red pepper flakes
  • 1 pound shrimp, peeled and deveined
  • 6-8 cloves of fresh garlic, minced
  • 2 tablespoon lemon juice
  • 1 tablespoon caper brine
  • 1/4 cup chopped parsley
  • 3 tablespoon butter, cut into cubes
  • salt and pepper to taste


  1. Heat a large skillet over high heat. Add the olive oil and red pepper flakes and allow the spice to infuse into the oil for 30 seconds.
  2. Add the shrimp to the pan and spread it out so it cooks evenly. Cook for about 1 minute flipping as needed. Add the garlic, lemon juice, and caper brine to the skillet and let cook for 1 minute.
  3. Add 1/2 of the parsley along with the cubes of butter and swirl the pan so butter starts to melt slowly, about 2-3 minutes. As the butter melts it should start forming a thick type of sauce. Add the remaining parsley and stir to combine. The shrimp should be opaque and cooked through. If the sauce starts to thicken too much, you can remove the shrimp to a serving dish and add a teaspoon of water to help thin it out to a pourable consistency. 

This is really easy and I have to say I was surprised but the mix of caper brine and lemon juice added to the buttery saucey goodness is absolutely lush.

So thank you so much Chef John at All Recipes because this has been not only delicious but meant I haven’t had to slave over a stove for hours to have something for tea.

I added a little bit more Lemon and Caper Brine to half the amount of prawns / shrimp because the recipe creates just enough sauce to coat the shrimp. The sauce has got enough flavour to serve with rice or pasta tossed in olive oil but as I’m low carbing I added a cup of cabbage to the mix and cooked until it was wilted (the second day I added some courgette / zucchini too). It was very filling and it’s going to be a regular addition to my planner.

This has 190 calories and 4g carbs per serving  (I had 2 servings for a main meal but without any pasta or rice).



WEIGH IN WEEK 5 and planner….


So this week I’ve carried on with the app (still loving that as it does help keep track and it hasn’t lost it’s appeal).

Weight loss again this week… 400g which equates to 1lb ..I’ll take that wlEmoticon-smile.png So the total so far is 4.4kgs or 10lbs.

This seems like a sensible weight loss and I’m eating more than I usually do so go figure ?!

My menu has been a bit unvaried but that’s OK because it’s served a purpose …I’ve been pretty uninspired with food this week but what I’ve had I’ve enjoyed.

I have had snacks through the day as well and I’ve discovered that I really enjoy peanut butter on celery.

Keto 5

The oopsie bread recipe is available all over the internet and it’s pretty much the same wherever you look for it.


  • 2 eggs
  • 2¾ oz. cream cheese
  • 23 pinch salt
  • 13 tablespoon ground psyllium husk powder
  • 13 teaspoon baking powder
  1. Separate the eggs, with the egg whites in one bowl and the egg yolks in another.
  2. Whip egg whites together with salt until very stiff. You should be able to turn the bowl over without the egg whites moving.
  3. Mix the egg yolks and the cream cheese well. If you want, add the psyllium seed husk and baking powder (this makes the Oopsie more bread-like).
  4. Gently fold the egg whites into the egg yolk mix – try to keep the air in the egg whites.
  5. Put 6 large or 8 smaller oopsies on a paper-lined baking tray.
  6. Bake in the middle of the oven at 300° F (150° C) for about 25 minutes – until they turn golden.

I did add the psyllium husk and I think without it would have been more eggy and less bread like.

They were nice …very filling…not sure I would eat 2 next time they made a really filling lunch!Oopsie bread

Which healthy eating style?


I have been reading about different ways of eating (for want of a better way of describing it). Now I know that I’m probably going to repeat what many others say on the www yep probably right but I want it here…. for me….so I can look at this and reinforce my thoughts.

If my www mutterings and musings help someone else then that’s great because I have honestly found so many different writings on the www that have helped me at different times why not add one more to the mix. I know it’s not easy to put yourself out there because people can read it and judge you – but hey people look at you and judge you so what’s new …the www just puts it more out there.

I want to make sure that I can keep this up this time and not see this as a diet but as a way of eating forever…..I’ve tried every other thing going (I think) …every faddy diet I can think of I’ve tried it…and.they.don’

Oh yes you lose the weight quickly initially..and sometimes you need that when you’re starting out but it’s about all things in moderation (like so many things in life …sucks I know).

This time no faddy crap I’m going to use this style of eating of eating as a template because it reduces carbs and because I know carbs don’t do me any favours either weight or digestion wise. I’ve discovered some of it could be considered “Primal” if you want to label what I’m doing… as I’m trying to avoid processed anything….to be honest I do’t really care what name you give it as long as it works. All I know is I’m not sure I can commit to eating Paleo as I’d miss cheese too much and given I like cheese A LOT  and I’m not prepared to give it up because that is a sure fire way for me to fail.

I am going to be quite strict with myself to begin with and track my calories, exercise and carbs. I’m hoping  after a while I won’t need to be so  strict with myself once I’ve got the visual of quantities seared into my brain. …and if I slip …well I’ll have all the tools to get myself back in check.

Enough muttering now though time to keep on keeping on.

Good Luck where ever you are in the world with your eating journey.

WEEK 4 ….Weigh in & Meals…


Another good week …in fact a great week and for a few reasons.

  • Hopped on the scales today and I’d lost 1.7kgs (4lbs) so that means in 4 weeks I’ve lost 4kgs (9lbs).
  • Have been eating – this is a very good thing….I mean rather than juicing. Now don’t get me wrong I liked some of the juices and I would like to incorporate them into my healthy eating somewhere to give me a boost (get those 5 a day nutrients) but I did miss eating when I juiced exclusively.
  • We went out for a meal on Saturday and so I decided I wasn’t going to think about carbs on Saturday at all. So in addition to our meal out I had a bacon sarnie (sandwich to those that don’t know) in a roll and a hot cross bun …. I hadn’t missed bread type things but Oh I enjoyed them!
  • I still get to have a life which incorporates something that is huge in our family and I lost weight (did I mention I lost weight already? wlEmoticon-berightback.png)

So it’s been a good week and I will take that because I know there will be bad ones and I will come back here and read about the good ones to keep me motivated.

I’ve been a bit disorganised with meals this week …I don’t know why but I haven’t been pre-prepared although I’ve had back ups in the freezer so that has helped a lot. My meal planner below is this weeks mish mash

keto 4

That being said I have  used the fitness tracker religiously and logged my meals and snack in there. I actually struggle to eat all the calories I’m meant to have.

Anyhoo got to go and make tea …I’m thinking the prawns and fried cabbage concoction again …because that was really nice !

I’m in Heaven!


So this week I was talking to one of my colleagues who is on a weight loss journey too (there are many of us just on the one ward I work on). She told me that she was using an app on her phone to track her calories etc.

Now the first thing I will say is she had me at “app”…I am unashamedly a lover of the app as my poor phone is all to aware of LOL!!). Secondly if I can use an app (an app!!) to help me lose weight then I am all on it. Now I’m not ignorant of apps for weight loss being out there ….HELLO ?!! …I said I LOVE apps!! The point here is knowing what apps are useful and the best way is on recommendation as far as I’m concerned….so….I know it’s not news but this is a really good app

I’ve used the free service (Oh so sue me I’m a skin flint!!) for the past week now and it has really helped me …it has loads of information (goodness knows what the premium version has but I imagine for me it’s probably too much currently.

So a quick breakdown of what you can do with just the basics:

  • Set your goals – the app will help you set goals or you can customise it to whatever eating style you are going for.
  • Keep a food diary
  • Keep a track of your daily nutrients – carbs, calories, vitamins etc

The app will highlight when you are going off track and it’s got a huge database for inputting your food – often when you pop in a brand it’s there which I have to say I am impressed with that as it’s a US based company and they have a lot of the brands we use in New Zealand. There are blogs and recipes and forums so you can connect with others if that’s what you want to do….there are so many resources just within the community there , so much information and we all know knowledge is power.

So far the free app is working brilliantly for me and so for what it’s worth I’d like to add my recommendation to that of many others….well worth giving it a go if you are struggling or just need to give yourself a ready to hand resource to keep you focussed.


Week 2 …weight and meal plan


So it’s been a weird week…back at work and adjusting to this new way of eating. I have to say that whilst I love it it has presented some challenges.

I work night duties and so it’s always a struggle to think of things I can take that are easy to pick up and will be OK if they’re either hot or cold. I have also found that whilst I’ve got my head around being able to eat fat …because that is a real issue after years of being told “fat is bad”. Now I have to get my head around keeping an eye on the calories now because that is another issue with this way of eating.

So all that being said I have put on weight 1.5g (which is why I’ve driveled on about my “issues”.  So total weight loss is 200g…but hey early days and as I said this was always going to be a warts and all positives and negatives.


The Past week…


This isn’t a detailed list of what I’ve eaten….I’ll get in to doing that at some point but this week I’ve just been getting my head around being able to eat fat …and mayo…and did I say fat!!!

So I use an app (hey I’m getting on a bit but I’m not oblivious to the wonderful world of apps 🙂 . It’s a great app that lets me plan meals, store recipes and at the same time generate a shopping list …I could go about it’s wonders but it is saving me remembering what I’ve eaten and more’s the point not having to write down here…because I can just pop in a screenshot of my weeks meals.

Now you will have to forgive there is a bit of a difference in meals because of the time differences (I’m in New Zealand and Pepperplate is a US app) but hey it works for me so today on the planner is my yesterday…it all works out in the end though so it makes no difference from a planning point of view.

Just in case it’s not obvious (because why would it be) the “N” that appears is not some new food type it’s just to remind me that I’m on a night duty so I can figure that in with recipes  – do they take a long time to cook or not, can I make a load in advance and have ready made meals.

Keto week 1.png


I got a lot of my recipes from the internet.

So far this week I’ve not found anything I didn’t like – in fact they have all been delicious. I am trying to keep to 20 grams of carbs a day just because I want to give the weight a kick start – to be honest it hasn’t seemed that hard so far but at the moment I’m still in the honeymoon period where everything is new and lovely so I know at some point that is going to change when I just have to have a sarnie! I don’t want to not be able to eating sandwiches but they are going to be a rarity now rather than the go to.

It all comes to planning – which lets face it is so much of the success of anything… what’s the saying? “Failing to plan means planning to fail” or something like that. This is why I have cooked double portions of everything I’ve eaten this week so that I’ve got the same. again in the freezer – so I can use these when I’m working as a meal at night.

“Breakfast” when I’m working is often hard boiled eggs because they are convenient if we are busy and I can snack on them without coming back to something that tastes horrible if it’s cooled down….and anyway I like hard boiled eggs.



A new start….


Well blow me down it’s been a year since I wrote on this blog and not the first time I’ve begun again…..hey it’s one of those times when I needed to get my head on straight…. again.

Weight loss isn’t easy as a rule but this time round (over the past couple of years has been the hardest I’ve ever had…15 years ago it seemed a doddle but not this time. I just haven’t been able to get my head around healthy eating in any consistent way over the past year. The trouble is I’m not getting younger and bits of my body are rebelling!! They reckon I’ve got Osteo-arthritis in my knee….now that isn’t going to get better and carrying all of me when there is so much more of me than there should be is not going to help matters.

Slimming world isn’t here in NZ and this time round I just couldn’t think about just juicing…I want to eat!! The only thing I haven’t done with any degree of commitment is low carb eating . I’ve asked myself …hell why would I …I love carbs! Maybe though they don’t love me anymore…..or they love me too much and want to stick around.

So rather than go full on “diet” I thought I’d try reducing my carbs. So I’ve had a look around the www to see what’s available….trawled low carb recipes, considered the cholesterol issues (mine is currently all good and it seems the Keto / Low carb way of eating doesn’t muck up your cholesterol levels in a bad way).

I’m not going to go extreme but I am going to follow a fairly strict carb intake to begin with to get the weight loss going and keep my interest….and then we’ll see.

I said from the beginning of writing this blog that I would be honest (it’s one of my strengths….and at times a weakness lol!!)…it was always going to be warts and all because that’s how things can be at times.

I’m still looking for my Big Fat Kiwi Weightloss …hoping I’m going to find it this time …but if not I’m going to have a lot of fun doing it 🙂