Category Archives: Low carb

Pesto Chicken Casserole with Feta Cheese and Olives…..

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Serves 4

Ingredients

  • 1½ lbs chicken thighs or chicken breasts
  • 3½ oz. red pesto or green pesto
  • 123 cups heavy whipping cream
  • 8 tablespoons pitted olives
  • ½ lb feta cheese, diced
  • 1 garlic clove, finely chopped
  • salt and pepper
  • butter, for frying

Instructions

  1. Preheat the oven to 400°F (200°C).
  2. Cut the chicken thighs or filets into pieces. Season with salt and pepper and fry in butter until golden brown.
  3. Mix pesto and heavy cream in a bowl.
  4. Place the fried chicken pieces in a baking dish together with olives, feta cheese and garlic. Add the pesto.
  5. Bake in oven for 20-30 minutes, until the dish turns bubbly and light brown around the edges.

1008 Calories per serving, 3g Carbs

https://www.dietdoctor.com/recipes/pesto-chicken-casserole-with-feta-cheese-and-olives

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15 minute Garlic Shrimp with Lemon Butter Sauce…

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http://allrecipes.com/recipe/220597/simple-garlic-shrimp/

INGREDIENTS:

  • 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

DIRECTIONS:

  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).

 

WEEK 7 Weigh in & planner….

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So I weighed myself again this morning…well it is Wednesday…

Another 400g (1lb) lost – again this week my eating has been all over the place in between sleeping a lot (we are all still down with whatever it is has invaded us viral wise so again I’m grateful there’s a loss.

So so far 5.2kgs (12lbs lost) wlEmoticon-smile.png

This week I’ve tried to add a bit more information to my planner – thanks to the wonders of pepperplate and the my fitness app I’ve been able to do a mash of the things I’m eating so the numbers in () are calories followed by the carbs.

I’m still trying to keep carbs low but some days I’ve really not bothered. These would be the days like the Galaxy chocolate day ..ahem…hey my eldest son had been to the Brit shop and bought me a bar so I wasn’t going to leave it for someone else to snaffle!!)  and the Chinese Takeaway day when none of us could think what to eat let alone drag ourselves to cook anything. Anyway it will give an idea of not only what I’m eating but what amounts I’m eating and along the way I’ll pop the recipes up. Because there’s no point in putting homemade anything if you don’t know what went into it – the values could be completely off.

Keto 7

So good luck out in weight loss land wherever and whoever you are…just keep remembering if today wasn’t a good one it doesn’t define the rest of your life…it’s how you deal with those not so good days that does that….and if anyone has got any thoughts or ideas out there or great low carb recipes let me know….

Ta ta for now xxx

FATHEAD PASTRY…Options..

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On my wanderings around the www I found Fathead Pastry which is high in calories and cream cheese ( http://shecallsmehobbit.com)

Fat Head Pastry (the original)

  • 170g / 6oz / 1 3/4cups pre-shredded/grated mozzarellaor Edam/mild
  • 85g / 3oz / 3/4cup almond meal/flour
  • 2 tbsp cream cheese (full fat)
  • 1 egg
  • pinch salt to taste
  • 1 tsp onion flakes

Now I have to say this is delicious but I found an alternative from someone who is not a lover of cream cheese and  as rightly pointed out if you are prone to any digestive inflammation of any kind then cream cheese isn’t helpful….so the alternative I found removes the cream cheese ad replaces it with fat (butter to be exact)…because you need something to give the pastry the elasticity. The removal of the cream cheese also makes it less gooey apparently so I’m going to try that tonight and see how it goes.

Fat Head Pastry (the modified version)

  • 1.5 cups (145g) low moisture, part skim mozzarella cheese
  • 4 tbsp almond flour
  • 3 tbsp coconut flour
  • 4 tbsp butter melted
  • 1 tsp vanilla extract
  • 1/4 cup or equivalent sweetener
  • 1 egg

Mix all the dry ingredients in a bowl, then add one well-beaten egg. Stir until well combined. Set aside.

In a separate bowl, melt your mozzarella and fat(s)in the microwave on 30-40% (depending on power) for 2 minutes, stirring and blending after 1 minute.

Immediately add the dry ingredients to this and fold it over and over to incorporate as much of the cheese with the others.

Nuke it for 10 seconds on high, then fold\kneed it until you have a uniform color with no obvious ‘cheesy’ spots.

Repeat the nuke if you if it starts getting hard to work the cheese.

Once you have it uniform, roll it into a ball, then nuke one more time for 10 seconds on high.

Place it between two sheets of parchment or silicon baking mats.

Press down with your hand to flatten it out as much as you can, then using a rolling pin to roll out the dough.

 

 

 

FATHEAD SAUSAGE ROLLS

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I recently discovered Fathead pastry….OMG where has that been all my life ?!!!! The one thing I was worried about (well not worried but I did think about it) was how was I going to love without pies in some form for ever…because forever seems like a really long time not to have a pie for…and I think a little unreasonable if I’m being completely honest. I know I want to lose weight but I don’t want to have to give up everything gorgeous in life and in my opinion pies (and bacon) are on the list and very near the top.

Then on my wanderings I found Fathead Pastry …Oh be still my beating heart …it. is. the . creation. of. a. genius!!!

So without any further ceremony..if you haven’t tried it write down that recipe and get on to it now!! If you’re going low carb it’s great and if you’re not it’s great. I’m not sure where it comes in the keto, primal categories but it does come in the delicious section!!

 

Fat Head Sausage Rolls

Prep Time 15 minutes

Cook Time 30 minutes

Total Time 45 minutes

Servings 6

Calories 470 kcal

Ingredients

Sausage Rolls

  • 6 / 500g / 1lb / 1lb sausages
  • onion flakesto garnish

Fat Head Pastry

  • 170g / 6oz / 1 3/4cups pre-shredded/grated mozzarellaor Edam/mild
  • 85g / 3oz / 3/4cup almond meal/flour
  • 2 tbsp cream cheesefull fat
  • 1 egg
  • pinch saltto taste
  • 1 tsp onion flakes

Instructions

Pre-cook the sausages

  1. Cut the sausage skin down the centre using a sharp knife. Peel back and discard.
  2. Place each sausage on a lined baking tray and cook at 180C/350F for 10 minutes.

Fat Head Pastry

  1. While the sausages are cooking, prepare the Fat Head pastry.
  2. Mix the shredded/grated cheese and almond flour/meal in a microwaveable bowl. Add the cream cheese. Microwave on HIGH for 1 minute.
  3. Stir then microwave on HIGH for another 30 seconds. Remove and stir again. Add the egg, salt, and onion flakes. Mix.
  4. Place the Fat Head pastry between 2 pieces of baking parchment/paper and roll into a thin, rectangle (see photos here). Remove the top baking paper/parchment.
  5. Cut the Fat Head pastry along one side and place the sausages along that edge. Begin to roll as shown in the pictures above and cut off the excess pastry.
  6. Cut into sausage rolls and spray or drizzle oil over the top. Sprinkle with onion flakes (or sesame seeds) to garnish.
  7. Bake at 220C/425F for 12-15 minutes, or until golden all over.

Recipe Notes

Fat Head pastry can also be made by replacing the almond meal/flour with 1/4 cup (4 tbsp) coconut flour. 

I haven’t tried it with coconut flour yet but I will and put my thoughts here….(well here as in this blog ..not right here).

The nutrition panel is per serving (the entire recipe makes 6 servings). The number of sausage rolls you make, will depend on how big or small you like to cut them.

Nutrition:
Amount Per Serving
Calories 470 (Calories from Fat 352)
Total Fat 39.1g
Total Carbohydrates 5.1g
Dietary Fiber 1.5g
Sugars 1.9g
Protein 26g

WEEK 6: Weigh in & Meal Planner…

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So weight loss this week was another 400g (1lb) so 4.8kgs (11lbs) off in total.

I know this week I’ve not eaten enough (because the MyFitnessPal app is telling me so!). Our whole household has been struck with some sort of lurgy and we’re all feeling like cr@p! So I’m happy I’ve lost anything to be honest because I’ve been all over the place eating wise.

I’ve had a few meals that were snacky rather than a meal but to be honest I just haven’t felt like eating.

Keto 6 I have to say the Fathead Sausage Rolls are delicious and low carb …hubby and son tried them too and were impressed so I’ll be doing them again….and they were very filling.

I know my stomach has probably shrunk a little but I have to say I feel like I’m feeling full much quicker than I would have done a few weeks ago even.

I know the weight loss seems like it’s going slowly (especially given I have a fair bit to lose) but I’m not going to stress about it because it is going and I’m eating enough for me…and  a little slower means it gives my skin time to shrink back too. I don’t think I’m particularly vain but in truth I don’t want to look saggy!!

 

WEIGH IN WEEK 5 and planner….

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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.

Ingredients

  • 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?

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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’t.work

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…

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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 !

Week 2 …weight and meal plan

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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.

keto-2