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Publishedin2013byStruikLifestyleanimprintofRandomHouseStruik(Pty)Ltd
CompanyReg.No.1966/003153/07WembleySquare,SolanRoad,CapeTown,8001
POBox1144,CapeTown,8000
www.randomstruik.co.za
AdaptedfromLCHFförhelafamiljen,publishedbyPaginaFörlagsAB/OptimalFörlagin2012
Copyright©inpublishededition:RandomHouseStruik(Pty)Ltd2013Copyright©intext:MoniqueleRouxForslund2013
Copyright©inphotographs:PaginaFörlagsAB/OptimalFörlag2013
Allrightsreserved.Nopartofthispublicationmaybereproduced,storedinaretrievalsystemortransmitted,inanyformorbyanymeans,electronic,
mechanical,photocopying,recordingorotherwise,withoutthepriorwrittenpermissionofthepublishersandcopyrightholders.
Publisher:LindadeVilliersManagingeditor:CeciliaBarfieldEditorandindexer:JoyClack(Bushbaby
EditorialServices)Designer:HelenHennPhotographers:MikaelEriksson,MonicaDart,MIndustriesandMonique
leRouxForslundProofreader:LaetitiaSullivan(BushbabyEditorialServices)ISBN:978-1-43230-124-8(Print)ISBN:978-1-43230-314-3(ePub)
ISBN:978-1-43230-315-0(PDF)
AcknowledgementsIwouldliketothankthethreeheartsinmylife:mychildren–Daniel,Amilia
andLisa–whotaste,eatandenjoymyfood.Itrulyappreciateyouropinionsandconstantsupport.Youarethebest!
Ahugethankyoutomymom,whohastaughtmetoexperimentinthekitchenwithnewtastesandideas,andtobelieveinmyself.Andtomydad,whoknows
allabouthowandwhattobarbecue.
ThankyoualsotomycolleaguesatCosmosMontessoripre-schoolforyourpatiencewithmyideasandsuggestions,andforsharinganinterestinproviding
goodandhealthyfoodforchildrenatourschool.
Finally,thankyoutoallthechildrenwhohavepassedthroughCosmos’sdoors.Youhaveshownmehowtherightfoodmakesforsatisfiedchildren.Youhave
beenmyinspiration.
ContentsForewordbyProfessorTimNoakes
ForewordbyDrAndreasEenfeldt
Introduction
Practicallowcarbforfamilies
Foodforbabies
Breakfast
Lunchanddinner
Sidesandsauces
Healthysnacking
Dessertsandfestivemoments
Weekendsnacks
Recipeindex
Forewords
In 1977 a vegan, Nick Mottern, with no formal training in the nutritionalsciencesirrevocablychangedthefutureofnutritionalchoicesaroundtheglobe.OntheinvitationoftheUnitedStatesSenateSelectCommitteeonNutritionandunder the chairmanship of Senator George McGovern, Mr Mottern set aboutdrafting new eating guidelines for all Americans; guidelines which wouldbecome theglobal standard.His finishedmasterpiece, the1977DietaryGoalsfor the United States, would become the defining landmark in the modernhistoryofnutrition.Soinfluentialarethoseguidelinesthatonecannowconsidertwoerasofnutrition–theperiodsbeforeandafterthe1977DietaryGoals.
Despiteanabsenceofirrefutablescientificbacking,the1977DietaryGoalsrecommended that from that time forth, all healthy humans must ingest onlythosehigh-carbohydratedietsthatinclude7–12servingsofcerealsandgrainsadaywithlittlefatandacompleteabsenceof‘unhealthy’fats.Thathumanshadeatendietsrichinfatandproteinandwithoutcerealsandgrainsforallbutthelast2–12000yearsoftheir3.5million-yearmarchtobecomingHomosapienswasforgotten.
Industrywasnotslowtograsptheimplicationsofthisexcitingnewbusinessopportunity.VerysoonitlearnedthatfoodswiththelowfatcontentrequiredbyMr Mottern’s Dietary Goals tasted little better than cardboard. And so toincreasethepalatabilitytheyaddedfirstsugar–laterhighfructosecornsyrup–and then salt in increasing amounts, transforming foods from their traditionalfunctionassourcesofnutritiontovehiclesofaddiction.Fortheyhaddiscoveredthat foodswith just the rightamountsof fat, sugarandsaltproduce the ‘bliss’moment – the irresistible urge to eat and keep eating that blissful productregardless of the excess calories ingested and the inevitable unhealthyconsequences. And then in their final triumph, theymarketed these addictive,unnatural,man-engineered products as healthy because theywere ‘low fat’. Itwasamasterstrokematchedonlybytheachievementsofthetobaccoindustryagenerationbefore.
Therewas no evidence then, nor is there any now, that this low-fat, high-carbohydrate diet would improve the health of the world. Instead, whattranspiredwas entirelypredictableon thebasis ofwhathasbeenknown since1825 – humans fed an excess of carbohydrates become fat, just as do farm
animals eating the same foods. So the past 30 years has witnessed amedicaltsunami of obesity and diabetes overwhelming the entire globe as processedfoods specifically designed for their addictive properties have progressivelyoustednaturalfoodsfromourdiets.
Surprisingly,nooneispreparedtotakeresponsibilityforthisdisaster,eventhoughthewritingsofMichaelMossnowrevealthatthefoodindustryhasbeenaware – since 1997 – that their addictive foods are the cause of the globalobesity/diabetes epidemic. Nor is anyone ready to explain how this epidemicmight be reversed – even though the evidence of how this can be achieved isclear.Instead,thetargetedvictimsofthisepidemicaretoldthattheyaretoolazyandgluttonous. Ifonly theywouldeat less and toexercisemore, theirobesityanddiabeteswoulddisappear.Butthis,too,iswrong.Infact,thereisafareasiersolution.
As two previously corpulent individuals who were supposedly lazy andgluttonous, the author of this book,Monique le Roux Forslund, and I beg todiffer.Wediscovered,asdoallwhotry,thatthemoreintensivelyweworkedatregulating our body weights with exercise and diet, the larger we grew. Welearned thatour corpulencehadalmostnothing todowithhowmuchexercisewedid.Instead,themoreweexercisedandthelessfatweate,thehungrierwebecame.Andso,eatingaccordingtoMrMottern’sDietaryGoals,wejustgrewfatterandmoredisheartened.
Then, by different routes,we both discovered the solution to our commonproblem.Wefoundoutthatwebothsufferfromcarbohydrateintolerance,alsoknown medically as insulin resistance. When those of us who are insulinresistantingestMrMottern’s‘healthy’high-carbohydratediet,weareunabletostoremorethanamarginalamountofcarbohydratesinthenormalbodystores–ourliverandmuscles.Instead,wesecretetoomuchofthefat-buildinghormoneinsulin,whichconvertstheexcesscarbohydratesintofat.This,inturn,inducesachain of secondary reactions leading to obesity and ultimately diabetes, heartdiseaseandcertaincancers,aswellasanacceleratedmentalandphysicaldeclinewithageing.
So it turns out that for us, like all humans who suffer from the samecondition,MrMottern’s dietary solution is the cause and not the cure of ouranguish.Dietaryfat,theveryfoodthathisDietaryGoalshavedemonised,isthesinglemostimportantcomponentofthedietthatwillmakeushealthy.
MoniqueleRouxForslund,borninCapeTown,hasbeenlivinginSwedensince1992.LongbeforeIhadlearnedthiscriticaldietarylesson,Moniquehad
notonlydiscoveredthistruthbuthadsetabouteducatingthecompatriotsofheradopted country about the importance of eating a diet high in fat and low incarbohydrates – the LCHF eating plan. Through a popular website and acookbookinSwedishshebecameinstrumentalinhelpingtoconvertSwedestoLCHF.Todayupto25%of9millionSwedesnowfollowthisLCHFeatingplan.
Now thoseSouthAfricanswhowish to becomehealthier by following theLCHFcanalsobenefit fromMonique’spassion.For in thesepages is the firstSouth African cookbook devoted exclusively to LCHF recipes. It is a localversionofherhighlysuccessfulSwedishoriginal.Thisbookfillsaneedthatisbeingfeltevermoreurgentlyinthiscountryashealth-consciousSouthAfricanswishing to experience the benefits of theLCHF eating plan begin to considertheirdietaryoptions.Here,forthefirsttime,theywilldiscovertherecipestheyseek, presented in an attractive and accessiblemanner.Thepublicationof thisbook represents a key milestone in the progress of South Africans towardshealthier eating choices.Mayyourhealth benefit asmuch from itswisdomashaveMoniqueandI.
ProfessorTimNoakesOMS,MBChB,MD,DSc,PhD(hc)DiscoveryHealthProfessorofExerciseandSportsScienceUniversityofCapeTownandSportsScienceInstituteofSouthAfrica
Literature:Moss, Michael. Salt, Sugar, Fat. How the Food Giants Hooked Us. RandomHouse,NewYork,2013.
Taubes,Gary.GoodCalories,BadCalories.AnchorBooks,NewYork,2007.
Thisbookhasthepotentialtoimplodethemyththatlow-fatdietsaregoodforyou.Thetopicoflow-carbhigh-fateatingforchildrenisverycontroversial,buthow can you dispute the benefits of eating natural foods, such as fish, meat,vegetables,berries,nutsandbutter,thatmakeyoufeelfull;thatarehomemadeusinggoodandbasicingredients,withoutunnecessaryadditives?
What has happened to the world? When did it become the norm to feedchildrenartificiallightproductsinsteadofrealandnaturalfoods?
Health authorities around the world still recommend lowfat products tochildren.It’sadvicebasedonthefearofnaturalfatswhichtookoffduringtheeighties,atabout thesame timeasobesity increaseddrastically, inbothadultsandchildren.
However,agrowingnumberofdoctorsandresearcherstodayrealisethatthefearoffatwasamistake.Replacingnaturalfatwithbadcarbohydrateslikesugarandwhite flour is not a good idea. Your cholesterol profile will not improvebecauseyouavoideatingfat,andithasnowbeenproventhattherearenofewercasesofheartdiseaseinpeopleeatingartificiallow-fatmargarine.
Low-fatanddietproductsdonotmakeyoufeelas fullas full-fatproducts.Thiscan,ironically,causeyoutoeatmoreandgainweight.Andthesamethinghappens to your children. Feeling hungry also makes it difficult for them toconcentrate in school, leading older children to buy energy drinks and candyduringtheirschoolbreaksandcausingyoungerchildrentonagtheirparentsforsnacks.
Monique leRouxForslund–healthcoach,motherof threeandMontessoriteacher – has vast experiencewith children. In this book she gives advice onbetteralternativesavailableforchildrenandfamiliestoeat.Nourishingfoodthatmakesyoufeelfull;foodthatwillsatisfyyourchildrenandhelpthemfocusandconcentrateinschool.
Thisbookisnotaboutcuttingoutallcarbsorfeedingchildrenastrictlow-carb high-fat diet. Healthy children with normal weight can still eat rootvegetablesandfruits,andallchildrenwillbenefitfromlessexposure–atleastathome – to theworst parts ofwesternised junk food: sugar, flour and hard-to-pronounceadditives.
My18-month-olddaughterisalreadyonthewaitinglistforMonique’spre-school,whereIknowthechildrenarefedgoodandnourishingfood.ItrulyhopethatthefearoffatwillbelonggonebythetimemydaughterstartsschoolandIhope that she,andallotherchildren,willalwayseatgoodfoodandnever feeltheneedtostayhungry.
Read this book. Then spread the knowledge so that common sense willprevailandsothatourchildrenwillgetthegoodstartinlifethattheydeserve.
AndreasEenfeldtMDSpecialistinfamilymedicine
Introduction
Ourchildrenarethefuture.Let’shelpprovidethemwithahealthylifestyle.
Themostimportantthingtothinkaboutisgood,basicfoodofthebestqualityandnutritionavailable.Myaimistoavoidasmanyadditives,flavouringsandcolorantsaspossible.Childrenshouldeatnatural,healthyfoodsthatfillthemupandhelpthemstayfullwhileatthesametimeprovidingtherightamountofenergy.
Asahealthcoach,teacher,momofthreeandwithover20yearsofexperienceworkingwithchildren,Iwouldliketosharemyexperiencesandknowledgewithyouontheeffectsfoodhasonchildren’shealth.
OvertheyearsIhaveseenhowfoodnotonlyaffectstheindividualchildbutalsogroupsof children. Ihaveobservedhowchildren react to fast-workingcarbohydrates, how they ‘turbo energise’ and how sugar affects them in anegativeway.Concentrationabilitydecreasesduetobadfoodchoices.
Myhopeistoprovideyouwitheasy-to-follow,practicaltipsongoodfoodforgrowing children. Food that helps children to concentrate and to sit still inclass. Food that provides the right amount of positive energy and food thatmakesthemfullandsatisfiedforhours.
Naturalfoodwithhighnutritionalvalueisthebasisofourchildren’shealth.
NaturalfoodandhealthyfatsIusethedefinitionLCHF(lowcarbhighfat).Thiswayofeating,orlifestyle,isaboutdecreasingcarbohydratesandincreasingconsumptionofnaturalfats.Thisisbeneficialforallofus,notonlyforchildren.Indoingthisyouwillfeelfullerandsatisfiedforalongerperiodoftime,avoidbloodsugarpeaksanddiminishcravingsandtheneedtoeatsweetthingsorconstantlysnack.
Ifyoueatmeat,fish,eggs,fat,nuts,berriesandvegetablesyouwillprovidethebodywithallthenutrientsitneeds:vitamins,mineralsandantioxidants.
CarbohydratesCarbohydrates (carbs) consist of sugar, fibre and starch. Sugar is easilydistinguishableduetoitssweettaste.Starch,however,canbemoredifficult todiscern. Starch is found in foods such as flour, bread, oats, cereals, porridge,pasta,potatoes,rice,corn,brownriceandbulgur.Carbsarealsofoundinmilk,yoghurt,vegetables,cereals,nuts,cakes,biscuits,popcorn,chips,beans,sweetsandcandy,sodaandricecakes.
Carbsarequicklybrokendownintoglucose(bloodsugar)andthereforeraiseyourbloodsugar.Highbloodsugarstimulatesinsulinproductioninthepancreasandtheinsulininturnopensupthecellsinthebodytotakeinthebloodsugarandturnitintoenergy.Ahighamountofinsulinturnsbloodsugarintofatand
increases body fat storage.Toomuch insulin stops the burning of fat and canleadtoanunhealthybody.
When you decrease the amount of carbohydrates you consume, you don’tneedtobeafraidofeatingfatsorcalories,as theywillnotstoreasfat inyourbody.Avoidchoosingfoodsthatarehighinfatandhighinsugar(carbs).
Parts of thebrainneedglucose to functionproperly.Carbohydrates turn toglucose in the liver, but this is not the onlywayof producing glucose for thebrain.The livercanalsoproduceglucose fromproteins.Thisprocess iscalledgluconeogenesis.
We are all individuals and are therefore more or less tolerant of differentfoods and amounts of carbohydrates. The effect of eating something sweet orsomethingthatraisesbloodsugarcanvaryfromonepersontoanother.This iswhy I mention how sensitive the body can be to food. For those who aresensitive to carbohydrates, a portion of fruit or a helping of potatoes can besufficienttotriggercravingsforthewrongfoodsand/orsomethingsweettoeat.Children,too,toleratedifferentamountsofcarbohydratesforthesamereason.
Carbohydratesarewhat Icall turboenergy. Ifachildhas thechoice,heorshe will most likely choose carbohydrates before other foods, and especiallycarbs that are extremely high in sugar, such as white bread and white pastainsteadofwholewheatfoods.Theytendtochoosefoodthatprovidesthemwiththemostenergy,whichmayalsogivethema‘kick’.
Consumingmorecarbohydratesthanthebodycantoleratewillresult intoomuch sugar in the bloodstream. Initially it feels like a boost of energy, butshortly afterwards the blood sugar levels decrease, along with the ability toconcentrate. This leads to the need to eat again in order to gainmore energy,whichwillquicklydiminishagainandwill leaveyoufeeling tiredand listless.It’sarelentlesscycle.
Bearing this in mind, imagine how this can affect a child, or children ingeneral,onadailybasis.Abreakfastintheformofcereal,fruityoghurt,bread,juice or maybe flavoured milk is a breakfast with total turbo energy. Thechildrenthengoofftoschoolwheretheyperhapshaveasnackintheformofabiscuit,fruitorsandwich.Moreturboenergy.Andthenalongcomeslunchtimeand the turbo energy intake continues with whatever high-carb food they eat,such as sandwiches, hotdogs, pasta or rice with a meal. During this time thechild is expected to listen, concentrate, sit still and absorbwhat the teacher issaying. Some children can cope, butmany cannot.They have toomuch turboenergy in their bodies. Sitting still can be difficult enough, never mind
concentratingatthesametime.It is important that children consume good fat in their diet, and here I
emphasisetheimportanceofusingrealbutterandnotmargarine.Thefatintheirdietiswhatmakesthemfeelsatisfiedandkeepsthemfullforlonger.Alackoffat will cause children to become hungry again shortly after eating ameal orsnack,andatthesametimemaketheminattentive.
YourchildandLCHFImagine children eating a nourishing and filling breakfast that is low in carbsandhighinfat.Thiswillkeepthemfullforalongperiodoftimeandhelpthembemore focused. A low-carb and high-fat breakfast consists of, for example,eggs, tea, low-carb bread or low-carb crisp bread with a generous amount ofbutter and a filling topping such as salami, ham, cheese, avocado or eggwithmayonnaise.
After such a breakfast children are able to concentrate better, sit still andlistenforalongerperiodoftime.Theyarealsocalmer,haveacalmtummyandfeelfullandsatisfiedallmorninguntillunchtime.Iftheyeatanourishingandfilling lunch that contains proteins, fats and minimal carbs, this will providethemwiththerightamountofenergytoplayafterlunchandthengoinandworkagain,withouthavinganydifficultyfocusingorhavingcravingsorhungerpangsforsomethingmoretoeat.With lessexcess turboenergyIwillgosofaras tosay, from my experience working with children, that even conflicts willdiminish.
IencourageeveryparenttotrythisLCHFlifestyleforthemselvesandtheirchildren.Observehowyourchildrenreactandhowsensitivetheyaretocarbs.Ithink most parents will be pleasantly surprised at the improvement in theirchildren’shealthandwellbeing.
FatFatisgoodforyou,fatisnourishingandweallneedtoconsumeit.Fatiswhatmakesusfeelfullandsatisfied.Fatisalsonecessaryinorderforourbodiestoabsorb important fat-soluble vitamins, such as vitaminA,D, E andK, and isimportant for our immune system. Eating fat also increases the rate at whichyourbodyburnsfat.
Your choice of fat, however, is important. You should choose good fats,naturalfatsandfatsthathumanshavebeeneatingsincetheverybeginningand
thatarefoundnaturallyinourdiet.
Fatsthataregoodtoeatare:Saturatedfatinmeat,mincedmeat,chickenskin,full-fatorheavycream,cheese,butterandextravirgincoconutoil,preferablyorganic.Monounsaturatedfatfoundinavocados,olivesandnuts.Polyunsaturatedfatfoundinfattyfishsuchasmackerelandsalmon.Omega-3fromfattyfishisapolyunsaturatedfatthatisvitaltoourwellbeing.
The fats you need to avoid in your diet are all trans fats, interesterified fat,hydrogenatedfatsandpartiallyhydrogenatedfats.Margarineinallformsshouldbeavoided,asit isartificialfat thathasbeenbleached,colouredandflavouredwith artificial flavouring to make it as similar as possible to real butter.Margarinehasalongshelflife,doesnotbecomerancidandischeap,butitisnotgoodforthebody.
Childrenandadults should eat full-fat andnatural foods.Alldiet and lightproducts shouldbe avoidedbecause themanufacturer has reducedor removedthehealthyfatsandmostlikelyreplacedthemwithcarbohydrates,forexampleflavouredyoghurts.
Always use full-fat (full-cream) products: milk, crème fraîche, cream,yoghurt,cheese,mayonnaise,etc.Thesehighinfatproductsmakeyoufeelfullandsatisfiedandaremorenatural.Thewonderfulthingaboutfatisthatithasnoimpactonbloodsugarlevelsorinsulin.
ProteinProteinsarethebuildingblocksofthebody.Theyconsistofvitalaminoacids,whicharelargelyresponsiblefortheproductionofourmuscles,nailsandhair.Inotherwords,everyoneneedstoeatproteins.
Inadults,thereareeightdifferentaminoacidsthatthebodycannotcreatebyitself. Children need 10 different amino acids. Eggs, meat, fish and fowl arefoodsthatarehighinprotein.Anegghasaproteincompositionthatisgoodforyour body and contains everything that the body needs, except vitamin C. Ifthereisoneproductthatisworthspendingthatlittlebitextraoninordertogetahigherqualityproduct,itisorganiceggs.
Lowcarbforfamilies
LowcarbforfamiliesChoosinglow-carbfoodwithgoodfatcontentis,ingeneral,normalandnaturalfood.Byeatinglow-carbfoodyourbloodsugarlevelswillremainconstantandwillnotputstrainonyourinsulinsystem.Stayingsatisfiedforalongerperiodoftimewillpreventcravingsforsomethingsweet.
Alow-carbdietcanalsohelp todrasticallyreducehealthproblemssuchasgastric problems, heartburn, skin problems, acne, depression, sleep disorders,moodswings, jointpains, lifelesshair,migraines, irregularbloodsugarcurves,diabetes, eating disorders, fibromyalgia, PMS, obesity, asthma and sugaraddiction.ALCHFdietwillprovidethebodywithallthenourishmentitneeds,andyoucaneatyourwaytogoodhealth.
Thisbookisnotaboutcuttingoutallcarbsoraboutfeedingchildrenastrictlow-carbdiet. It is about findingyourway through the jungleofproducts andinformation in our society, leading to a life of natural foods andproducts thatsatisfyhunger,banishcravingsandprovideahealthylifestyle.
Mygoalistogivetipsandinspirationforahealthywayoflivingwithgoodalternativesforthewholefamily.Thisincludesasmallamountofcarbohydratesinfruits,berriesandvegetablesforchildrenandteenagers.Adultscanchooseastricterversionofthelow-carbwayofeatingtomeetpersonalneedsandgoals.Observehowmuchyourbodytoleratesandhowsensitiveyouandyourchildrenaretovariouscarbohydrates.
Eat,liveandenjoy!
ConversionsMetric UScups5ml 1tsp15ml 1Tbsp60ml 4Tbspor1⁄4cup80ml 1⁄3cup125ml 1⁄2cup160ml 2⁄3cup200ml 3⁄4cup250ml 1cup
OventemperaturesCelsius(°C) Fahrenheit(°F) Gasmark100°C 200°F 1⁄4110°C 225°F 1⁄4120°C 250°F 1⁄2140°C 275°F 1
140°C 275°F 1150°C 300°F 2160°C 325°F 3180°C 350°F 4190°C 375°F 5200°C 400°F 6220°C 425°F 7230°C 450°F 8240°C 475°F 9
Practicallowcarbforfamilies
A family consists of several individuals with several opinions and severaldifferenttastes.Asweage,ourknowledge,habitsandtasteschange.Asmallchild will most often eat what is being served, but teenagers often choosewhattheywanttoeat.
Accept that there are different opinions in all families, especially when itcomestofood,andthatprohibitingcertainfooditemscanbedifficult.Trytobeflexiblewhilestickingtotheguidelineswithinthelowcarbdiet.Listento
yourchildrenandtrytomeetthemhalfway.Ido,however,prohibitonethingathome,andthatisMSG/E621/yeastextract/glutamate(manynamesforthesamething).Monosodiumglutamate(MSG)isacommonfoodadditiveusedtoenhancetheflavourofcertainfoods.ExtensivestudieshavebeendoneonMSGandmanybelievethatithasverynegativeeffectsonthebody.
Mygoal is toemphasisetheimportanceofnourishingandhealthyfoodsforthewholefamily.Theideas,recipesandtipsincludedinthisbookaretohelpinspire you to prepare good food that is both energy rich and nourishing.Therearealsoideasforhealthyfastfoodsforthosewhoarepressedfortime.
MakingitworkforyourfamilyYouneedtoanswerthefollowingquestionstobeabletoestablishtheextentofthe lifestyle changes you wish to make. Work together to see what you canaccomplishasafamily.
Doeseveryoneinthefamilywanttochangetheirwayofeating,orisitonlytheadultswhowishtodoso?Shouldyoupreparedifferentmealstosuitthefamilyorshouldthepersonmakingthefooddecidewhatisgoingtobeserved?Shouldsodas,juiceandbiscuitsorcakesbeallowedassoonasfriendscomeovertovisitorarethereanyotheralternativesthatcanbeservedinstead?Dodessertshavetobesweet?Doweneedsomethingsweetafterdinner?Doweneedtoeatanythingafterdinner?
FoodtohaveathomeBelowisalistofgoodfoodalternativestostockuponathome.Thiswayyouand the kids will be able to find something healthy to prepare whenevernecessary.
DairyproductsButterBriecheeseand/orothersoftcheesesFull-fatfreshcream
Full-fatmilkGreekorBulgarianyoghurtCrèmefraîcheFull-fatcheese(Cheddar,Gouda,etc.)FetacheeseFull-fatmayonnaise
ProteinsEggs(preferablyorganic)Chicken
ChickenSalami(goodquality)Ham,smokedbeeforpastramiFishMeat(beef,lamb,pork,venison)MincedmeatMackerel(tinnedisgoodtohaveathome)Tuna(inwater;avoidsunfloweroil)
VegetablesTherearevitaminsandantioxidantsinvegetables.Therearealsocarbohydrates,but this is where the ‘low’ comes into low carb. Whenever possible, choosevegetablesthatgrowabovetheground.Forsome,rootvegetables(frombelowtheground)canalsowork,butonlyifyoudonothaveweightissuesordiabetes.Allvegetablesarefineforchildren,butlimitpotatoesasmuchaspossible.AvocadoAsparagusLettuce,rocket,freshspinachandotherdark,leafygreensLeekTomatoCabbageBroccoliCauliflowerBrusselssproutsAubergine(eggplant,brinjal)Babymarrow(courgette,zucchini)MushroomOnionSquashPeppersOlives
DressingsExtravirginoliveoilSpicesandherbsVinegar(avoidbalsamicvinegarwherepossible)
Fruit
FruitIf your body can handle fruit (not recommended during weight loss or fordiabetics),eatittogetherwithamealoratleastwithsomesourceofprotein.ApplePearCitrusfruitsPomegranateBerries
Fats
FatsOrganiccoconutoil is thebestoil touse formaking foodand it toleratesheatbetterthanallotheroilsandincreasesyourbody’sfatburning.Aspoonfuleverymorningisverygoodforyouanditworkswellinbothcoffeeandtea.
Ghee is alsoverygood formaking food.Donot fry food inoliveoil as itbecomesoxidised.Whenyouheatoil,theoil’scharacteristicschange.Someoilsthat are otherwise healthy become unhealthy when heated above certaintemperatures.CoconutoilButterMayonnaiseNutsAvocadoOliveoil
Nuts(alwaysraw,unsalted)MacadamiaAlmondsBrazilnutsWalnutsHazelnuts
LiquidsTapwaterSparklingwaterCoffeeTea(green,red,black)
WhattoavoidAlways read the label before buying food items – you will soon learn whatvariousfoodscontainandwhattolookfor,orwhichfooditemstoavoid.Inthebeginningthisdoestakesometime,butyouwillquicklygetintoitandwillbereadingandunderstandingfoodlabelswithoutrealisingit.
The ingredientson food labelsare listed indescendingorder,with the firstingredientmakingupmostoftheproduct.Inotherwords,thefirstitemiswhatthe product contains most of. Soon you will learn what to avoid and which
alternatives to choose instead.Youwill alsounderstandwhichproducts areofbetterqualityandarethereforemoresuitabletobuy.
Alldiet,lightandsugar-freeproductsThese products are usually made from chemicals and sometimes also sugar.Many diet products or fat-free items are richer in carbohydrates as themanufacturersaddmorecarbswhenremovingthefats.
MargarineAllkindsofmargarines!Ifitsaysmargarineonthecontainer,don’tbuyit.
SugarIfsugarislistedasaningredientonaproductlabel,especiallyifit’snumberonetothree,theproductshouldbeavoided.
Aneasyruletofollowisthattheamountofcarbohydratesshouldnotexceed3–5 grams carbs per 100 gram serving. Even if the amount is within anacceptablerange,thisdoesnotmeanthattheproductisokaytoeatinunlimitedamounts.
Grains(andpulses)Allfoodsthatcontainflour.Grainsandpulsesingeneralaretobeavoided.
SweetenersAll products that contain sweeteners such as aspartame, sucralose, etc. In justabout all products that are called ‘sugar free’ there are sweeteners instead ofsugar.
FlavourenhancerMonosodium glutamate (MSG) is also known as E621, glutamate and yeastextract.Itisfoundinmanyspiceblends,fastfoods,ready-madeorfrozenmeals,sausages,bacon,cookies,bread(some),gravypackets,bastings,andsoon.
If there is MSG in a product it should be stated on the label. MSG isunhealthyandnotgoodforyourbody(seepage15).
SnacksChipsCandyFlavourednutsSodaJuiceIcecream
OtherRicePastaShop-boughtsauces,suchastomatosauce(ketchup),chillisauce,sweetenedmustard
FruityoghurtPuddingRicecakesBeansorpeasorcornSweetfruitshighinfructose,suchasmelons,grapes,mango,plums,nectarinesandbanana
FussyeatersSomechildren simply refuse toeat,or eatonly small amountsand fiddlewiththerestofthefoodontheplate.Thiscancausemanyparentstoworry.Childrendon’thavethesamefocusonfoodandeatingasadultsdobecausetheyarebusylearning so many things in life and that occupies them instead. Children eatwhentheyneedtoeatandusuallyeatbetterbothbeforeandafteranewstageofdevelopment.
Makesuremealtimesarefamilytimes,whereeveryonesitsaroundthesametable.Adults areourchildren’s rolemodelsandchildrenwill therefore imitateanddowhattheyseeandnotwhatwesay.
EncouragingchildrentoeatThearomasoffoodbeingpreparedinthekitchenincreasesourappetite,andthesameappliestochildren.Thesmellofyourneighbour’sbarbecueorthearomaoffreshlybakedbreadwaftingfromanearbybakerycaneasilymakeyoufeela
bithungryorfeelcravingsforsomethingtoeat.Encourageyourchildrentobeapartofthefood-makingprocessandletthem
beinvolvedinpreparingvariousdishes,especiallythingstheylike.Trust themwithapropersmallknifeandinvolvetheminthechoppingandslicing.
Avoid nagging, bribery and rewardingwhen it comes tomeals and eating.Don’ttellyourchildrentoeatupeverything,butratherencouragethemtotastealltheitemsontheplate.Explainthatfoodisgoodforthemandtheyneedtoeatfoodinordertohaveenoughenergytoplayandlearn.
Therearevariousreasonswhyachildmayrefusetoeat.Oneofthemisifthechild is tired and lacks energy. In this case a small snack can be effective inimprovingthechild’smoodandappetite.Achildwhoisrestedeatsbetterthanachildwhoisverytired.
Bearinmindthatmanysmallmealsandsnacksduringthedaycanalsoaffectyour child’s eating habits at meal times. Many times children never get theopportunitytofeelhungryasweaslovingparentskeepfeedingthemthroughouttheday.Findthebalancethatworksforyourfamily.
Accept that your children may want to feed themselves – ‘I can’ – andencouragethemtodoso.Allowthetimeittakesforyourchildrentolearntoeatontheirownandignorethemessthatmightbemade.Aspoonineachhandwillencourageyourchildtoeatusingutensilsinsteadoffingers.Notallchildrenlikebeingfedwhileothersarehappytobefedforyears.Itisyourresponsibilityasaparenttohelpthemlearntodoitthemselves.
Trytohaveatleastonethingonyourchild’splatethattheyrecogniseorlike,especially if you are introducing something new to eat. If you know, forinstance,thatyourchildlikescheese,thenincludeafewpiecesofcheeseontheplatewhenyouareintroducinganewdishornewfoods.
Encourageyourchildtohelpsetthetablewithnicenapkinsorsomeflowerssothatmealtimesarepositive.Participationisapartofeating.
TeenagersThe teenage years are about searching for independence. They can entail newfriends, shopping for clothes, finding and discovering new activities, financialresponsibility, going to parties and staying up much later in the evenings.Teenagerswanttomaketheirownchoicesanddecisions.
Althoughdietandthewayofeatingwillhaveaneffectonateenager,thereare no easy or obvious solutions to increase awareness for healthy eating.
Today’syoutharesurroundedbyunhealthyfastfoods,particularlyviathemediaandadvertisements.Fastfoodiseasytoobtainandgrouppeerpressureshouldalsobetakenintoaccountwhenitcomestoteenagersandtheireatinghabits.
Toencourageyourteenagertoeatalowcarbdietcanworkverywellifheorshe is receptive to the idea andgenerally interested indiet andhealth. If yourteenager isnot interested, thechancesare low thatheor shewill change theirwayofeatingbecauseoneoftheirparentswantsthemto.
Butdon’thesitatetotalkaboutgoodfoodandgoodfoodchoiceseverynowandthen,aboutwhat isgoodandwhat is lesshealthy.Providingknowledgeinsmalldoseswithoutnaggingordemandsisimportant.Theknowledgethatyourteenagergainsduringtheseyearswillhopefullystickwiththemthroughoutlife,andonedayitwillbecomeuseful.
BadhabitsandeatingstagesWithunlimitedaccesstojunkfood,ateenagercaneasilygetstuckin‘fastfoodmode’.
Many teenagers start their day by sleeping through or skipping breakfast.Whentheygettoschool,theyoftenbuysomekindoffastfoodfromtheschoolshop/cafeteria and then perhaps buy lunch,which again consists of fast foodsand/or diet and light products withminimal nourishment. Theymay also buysomethingontheirwayhomefromschoolas theyfeel theyneedsomethingtogivethemanenergykick.
Athomeyouastheparentarehopefullyabletoprovideahealthyandfillingmeal,whichiswhenyourteenagerhasthefirstpropermealoftheday.
Observeyourteenagerandhisorhereatinghabits.Isthereanythingyoucandotoincreasefoodawarenessandtogetthemtoeathealthiermealsmoreoften?
Eating stages are also very common amongst teenagers. This occurs mostoftenduringperiodsofgrowthwhenyourteenagersuddenlyeatslargeamountsof food, all the time, all day long. They are constantly hungry. Help out bystockingupongoodfoodthatiseasyforhimorhertoprepare,andthatisalsofilling.
TeenagersandweightAlways avoid talking about dietingwith your teenager.Being overweight is avery sensitive topic. Dieticians andmany teachers at schools encouragemoreexercise and less food inorder to loseweight, but you should explain toyour
teenagerthatitisaboutWHATtheyeatandnottheAMOUNTtheyareeating(calories)orexercising thatmaybecausingweight issues (if there isaweightissue).Explainthatheorshedoesnotneedtodietbutinsteadneedstofocusonwhattheyareeating,andwhichchoicesarebetterthanothers.
Beagoodexamplebecauseyouprojectvarioussignalstoyourchild.Don’tcomplainaboutyourownbody,weight,sizeorotherpeople’sappearances.
TeenagersandexerciseTeenagers thatareactiveandworkoutor traindo toleratemorecarbohydratescomparedto those thatsitstillandplaya lotofcomputerorTVgames.Manyprofessional athletes eat a lowcarb diet and have shown very good trainingresults.
Usemy snack suggestionsonpages139–149as foods to eat before and/orafterawork-out.Theeggmilk(proteindrink)onpage41isgreatincombinationwithtraining.Don’teatlessthan3hoursbeforeatoughwork-outandfeelfreetoeatsomethingdirectlyafterthework-out.
Inmyexperience,proteinshakesarequitepopularamongstteenagers–partof peer pressure? Most protein shakes are sweetened, but there are someunsweetenedproteinshakesavailable ifheorshereallywants todrinkproteinshakes.GenerallyIthinkproteinshakesareunnecessaryasyoucanmakeyourownhealthierproteindrinkathome.
Ifyourteenagerhaschosentochangetoalowcarblifestyle,itisadvisabletoeaseoffontrainingandworkingoutforacoupleofweekstogivethebodytimetoadjusttofatadaptationasitsenergysource.
HealthyalternativesPlaceemphasisontheimportanceofgoodfoodchoicesandhowbadfoodscanhave a negative effect on the body.Monosodium glutamate is one of the badchoicesandwhenitcomestothisIamanaggingmom.Ifthereisonethingyouwantyourchildtounderstandandlistento,thiscouldbeit!Don’teatanythingthatcontainsMSG.
Encouragegoodandhealthyproductsandrealfoods,andavoidall low-fat,sugar-free or other diet products.Natural foods includebutter, cream, coconutoilandvegetablestomentionafew.Encourageyourteenagertoeathigh-qualityvegetables,protein,eggsandfish.Ifyoucangetthisfarwithyourteenager,thenyouarewinningthe‘fastfoodbattle’.
Mostteenagerswilllikelystillbuyjunkfood,chipsandcandy,butevenheretherearebetterorworsechoicestobemade.Hereareafewtipsonsome‘betterthan’foods:
Choosejuiceorsodainsteadofenergydrinks.Choosesparklingflavouredwaterinsteadofjuiceorsoda.Choosenaturalchipsinsteadofflavouredchips.Choosesaltypeanutsinsteadofchips.Choosechocolateinsteadofcandy(whichcontainschemicalsandcolorants).Chooseawholepackageofhaminsteadofjamonasandwich.Choosehomemadehotcocoawithcreaminsteadoftheinstantchocolatepowdersavailable.Chooselotsofsaucewithfoodinsteadoflotsofpasta.Choosemorefatandcarbohydratesinsteadofnofatandcarbohydrates(thefatmakesyoufeelfull).
AvailabilityMake sure that there are good food choices at home, in the pantry and in thefridge and allow your teenager to decide howmuch he or shewants to eat. IoftenthinkIhaveafridgefulloffoodathome,yetmyteenagersopenthefridgedoorandsaythereisnothingtoeat!Askyourteenagertowriteashoppinglistoffavouritefoodsandthenyoucanchoosethebetterthingstobuyfromthatlist.Andbuylots!
Buy a sodamaker, soda or sparklingwater to reduce the amount of sodasbeingbought.Manyteenagersdon’thavethetimeorpatiencetomakefoodfromscratchsopreparesomedishesinbulkandfreezetheminportionsizes–theseareeasytoreheatandprovideareadymeal.
I never buy pasta, cereals, rice, juice or soda and have a rule that if myteenagerswishtoeatanyoftheseitems,theyhavetogoandbuyitthemselveswith their ownmoney. This they do, at times. At home they eat the lowcarbmeals thatIprepare,butoutsideofourhometheyeatasmanyother teenagersdo.Atleasttheyhavealotofknowledgeaboutwhatisgoodandwhatisnot!
FructoseFructoseisthesugarwemostcommonlyfindnaturallyinfruitsandvegetablesandisoneofthesweetestsugarsthatexist.Normalwhitesugarconsistsof50%glucose and 50% fructose. Modern research shows that a large amount offructose is theworst carbohydrate for our health andweight.Ahundredyearsago the average amount of sugar consumed per person was 15 grams a day.
Todaythisamountisfivetimesmore.Fructoseincreasesbodyweightbecauseitis the carbohydrate that the bodymost easily converts into fat. It also affectsinsulininanegativeway.
Fruit is a very ‘sensitive’ subject for many people when it comes todiscussinghealthyfoodalternatives.Peoplecanreactverystronglywhenwetalkaboutfruitandsugarinthesamesentenceandassomethingnegative.Thegoodthingaboutfruitisthatitisverytasty.It’snaturalcandy,Iusuallysay.Whenitcomestonourishment,however,youwillfindmuchmoreinvegetablesthaninfruit.Thegroundwherefruit treesareplantedoften lacksnourishmentand thefruitweeattodayisverydifferenttohowfruitwasmanyyearsago.Todaythefruitsarelarger,sweeterandareoftennotgrownnaturally.
Ithinkit’sfineforchildrentoeatfruitinreasonableamounts,andpreferablytogetherwithamealorproteinsuchascheeseoreggs.Thiswayitwillhavelesseffectonbloodsugarlevels.
AdditivesAdditivesareaddedtofoodtopreserveortoenhanceflavourortaste.Pickling(with vinegar) and salting food has been used for centuries as a way ofpreservingfoods,butmoreprocessedfoodsarebeingusedtodayandmanymoreadditiveshavebeenintroduced.Eachadditivehasitsownuniquenumber,whatweknowas‘Enumbers’.
Legislationdictatesthatalladditivesmustbespecifiedonfoodlabelsofallfoods.TheproducercanchoosewhethertousetheEnumberortowritethefullnameoftheadditivesthatarebeingused.Iwon’tlistalltheEnumbersbutwillmentionafewthatIwouldliketowarnyouabout.
EnumbersfromE620toE650aretasteenhancers.Theseareusedinfoodswhere the original product is of such poor quality ormade from poor-qualityingredientsthatthetastehaseithervanishedordeterioratedorwheretheproductjust tastessobadthatevenspicescannotimprovethetaste.E621isalmostthesame as yeast extract,which is another name for something that has a similarfunctionasE621(MSG).Itisalsoknownasatasteenhancer.
These taste enhancers may cause headaches, sweating, nausea, heartburn,dizzinessandchestpains.MSG/E621isbannedinmanychildren’sfoods–thatshouldtellyouquiteabit.
Aromasarealsousedinproductsofpoorerqualitysothatthenaturalflavouror taste will be enhanced. Butter aroma, for instance, is very common, as is
smokearomainbacon.Itrynottobuyanyproductswithaddedaroma,whichisanartificialaroma.Itisalwaysbettertokeepyourchoicesasnaturalaspossible.
Colorantsarealsoadditivestowatchoutfor.TheyhavetheEnumbersE100toE180.Thesearecosmeticadditivesandareoftenusedwhenaproductlosesitscolourduringtheproductionprocess.Manyproducersaddcolorantstofoodproductstomakethemlookmoreappetising.
If you look at candy and how children aremost likely to choose themostcolourful candies from the selection on offer, then you can understand whyproducers use these colorants. Azo colorants/dyes can cause sensitivityreactions, such as rashes, asthma, runny noses and eyes. There are alsosuspicionsabouttheeffectsoffooddyesonhyperactivity.
Particularcolorants/fooddyesthatyoushouldwatchoutforare:E102tartrazine(yellow)E104quinolineyellow(yellow)E110para(orange)E122azorubine(red)E124cochinealred(red)E129alluraredAC
Colorants/fooddyescanbefoundinmanyproducts,includingham,margarine,marzipan,ready-madecakes,jam,curry,tinnedberries,sausage,sauce,yoghurt,cereal, and candy and soda. My tip is to write a small note about which Enumberstoavoidandkeepthatnoteinyourwalletsothatyoucaneasilycheckwhendoingyourshopping.
Weknowverylittleaboutthefoodsweeat,whereit’sfrom,howitismadeandwhatitcontains.Whichsubstancesareweeatingthatwedon’treallyknowabout? Many additives are chemically produced and can be modified andmanipulated to produce the results that the manufacturer requires. Theseproductscan,forexample,begivenalongershelflifeorcanbemanipulatedinsuchawaythattheydonotneedrefrigeration.
In today’sworldwedonotprioritiseplanning,shoppingorpreparingfood.Everythingmustbequickandtimeeffective.Increasinglyweareorderingfooddeliveries so that we don’t even have to go to the grocery store to do theshoppingourselvesandfastfoodsareuseddailybymillionsoffamilies.
Manypeoplethinkthatgood,naturalandorganicfoodsaretooexpensivebutlookingbackjustafewyears,wespentverylittleofourincomeonfood.
Vitamins,mineralsandantioxidantsVitamins are nutrients that are necessary for our bodies to function normally.Mostvitamins,mineralsandantioxidantscannotbeproducedbyourbodiesandarefoundnaturallyinthefoodsweeat.Theyareanecessity.Besidesprovidingnourishment they are necessary for the body’s metabolism. Vitamin D isabsorbedfromthesun’srays,butalltheothervitaminscomefromthefoodweeat.
Thebest thing is toeat ahealthycombinationof avarietyof foods,whichwillprovideourbodieswithwhatevernutrientsweneed. In thiswayyouwillseldomneedtotakeextrasupplementsofvitamins,mineralsandantioxidants.
Water-solublevitaminsWater-soluble vitamins are vitamins that dissolve inwater.Our bodies cannotstorethesevitamins,whichmeansit’seasiertohaveadeficiency,andanexcesspasses right through the body and is excretedwhenwe urinate.We thereforeneedtoeatfoodsthatarehighinwater-solublevitaminsregularly.
Water-solublevitaminsare:vitaminsB(1,2,3,5,6,9,12)andC.
Fat-solublevitaminsFat-solublevitaminsneedfatsfromthefoodsweeatinorderforourbodiestobeabletoabsorbthesevitamins.Ifyourdietismainlymadeupofcarbohydrates,yourbodywillfirstburnthecarbsbeforeburningfat.Weneedtoeatfatsothatourbodiescanbenefitfromthesevitamins.Ifyourdietislowinfat,yourbodywill not be able to absorb these vitamins and theywill pass right through thebowel.Fatsareanecessity.
Fat-solublevitaminsare:vitaminsA,D,EandK.
MineralsMinerals are elements and are necessary in order for our bodies to functionproperly. Many of the modern foods we buy have lost their natural mineralsbecause theminerals in the soil that is used for growing have been depleted.Meat fromwildanimals (venison),organicandbiodynamicvegetablescontainmoremineralsthanotherfoods.
Minerals are: iodine, iron, calcium, potassium, chromium, magnesium,manganese,sodium,seleniumandzinc.
AntioxidantsAntioxidantsisacollectivenameforsubstancesthatprotectourbodiesfromfreeradicals. Free radicals can cause cholesterol to become rancid, which has anegativeeffectandcausesheartproblems.
Smokingandexcesssugarinthebloodincreasestheamountoffreeradicals.Whitesugar(sucrose)increasesthespeedofageingandiscloselyrelatedtotheriskofcancer.
Antioxidants are found naturally in the food we eat, in particular:mushrooms,onions,berries,brightlycolouredvegetables,broccoli,cabbageandcabbage-like vegetables. You will also find antioxidants in green tea, red tea(rooibos)andindarkchocolatewithahighpercentageofcocoa.Througheatinggood and natural foods we provide the body with the best way to obtainantioxidants.
SupplementsIf you suspect a deficiency of any mineral, vitamin or antioxidant, then youshould consider a supplement. In most cases you can read about whichdeficiency youmay have andwill recognise the symptoms that determine thedeficiency.Youcanalsodovarioustestsbyconsultingyourdoctor.
VitaminDVitaminD is necessary for the absorption of calcium and phosphorus for thegrowthandstrengthofteethandbones.Itisproducedwhenyourskinisdirectlyexposed to the sun (UVB). In the northern hemisphere vitaminD is themostcommonsupplementtaken.InFinland,forexample,childrenaregivenavitaminD supplement until the age of 18. Adults, children and teenagers should takevitaminDsupplementsduringwinter.
Omega-3andomega-6Both omega-3 and omega-6 are essential, but we tend to take in too muchomega-6 in comparison to omega-3. Ideallywe should have a 1:1 ratio or, atmost,1:3omega-3andomega-6.
Oilssuchascornoil, sunfloweroilandmargarinesareusuallyveryrich inomega-6.Toomuchomega-6cancause inflammationand increase joint achesandpains.
Omega-3playsavitalroleinthedevelopmentofafoetus’scentralnervoussystem and is therefore important during pregnancy. Omega-3 reduces theeffectsofomega-6andprotectsagainstbloodclots,eyediseaseanddementia.Italsoprotectsagainstheartdisease,highbloodpressureandarrhythmia,aswellasstiffandpainful joints.Omega-3protects theskinagainstpigmentation,andimprovesskinconditionssuchasdryskin,dandruffandeczema.
Omega-3 also helps against depression andmood swings, and has an anti-inflammatory effect. In children, an omega-3 supplement has been shown toimprovelearningdifficulties,dyslexia,concentrationdisabilityandADHD.
Weshouldallincreaseourintakeofomega-3,particularlychildren.Agoodsource of omega-3 is fatty fish, such as salmon, mackerel and herring. It isdifficult for the body to absorb the necessary amount of omega-3 fromvegetablesandgreensbecauseonlyasmallamountisconverted.
If you eat fatty fish 3–5 days a week you won’t need any omega-3supplements,butifyoudobuyomega-3supplementsforyourchild,thenmakesureit’snotwithaddedomega-6!
Foodforbabies
Breast-feeding is the natural form of feeding a baby and is also the mostobviouswaytonourishanewbornchild.Uptotheageofsixmonths,breastmilkcontainsall thenourishment thebabyneeds.Fromsixmonthsyoucanstart to introducesolids,but it isadvantageous tocontinuebreast-feedingaswell.Notallmomsareabletobreast-feedandifthisisthecase,thechildcanbegivenabreastmilksubstituteduringthefirstsixmonths.
Asfaraswecandetermine,duringtheStoneAgehumansatewhateverwas
available,andbabiesandchildrenatemoreorlessthesameastheirparents.Mothers breast-fed their children up to the age of 3 or 4 years, graduallyintroducing solids. Prior to the discovery of agriculture, foods such asformula,porridge,puréedfruitsandsweetdessertsdidnotexist.
Breastmilkcontainsmorethan50%energyfromfat.Whenweaningachildoffbreastmilk,youshouldgradually introduceadiet rich infatandpuréedvegetables,with lotsofaddedfat.This isagoodwaytostart.Avocadoisawonderfulfruitthatisbotheasytoprepareandtofeedthebaby.Shortlyafterintroducing vegetables you can start to introduce foods such as liver, lamb,chicken,fishandmeat,alsowithlotsofextrafat(butter,coconutoilorghee).
SuitableliquidsWateristhemostnaturalsourceofliquid.Juiceandsoftdrinkscontainloadsofsugar, which no one needs, and I do not recommend formula once the babybegins eating solids. The main ingredients in formula are flour and water ormilk,andmyexperienceshowsthatchildrenwhohavebeenraisedonformulaafter theageof8–10monthsareoftenverychoosyorrefusetoeatastheygetolder.
Childrendrinkwhentheyarethirsty,sobepatient.Yourchildwillbotheat
anddrinkwhenheorsheneedsto.
FormulasubstitutesParents often ask me what they should give their child instead of formula. Ialwaysreply:food!Achildwillbesatisfiedandfulfilledbyeatingnaturalfood.If,however,aparentchoosestogivetheirchildformula,thenitisimportanttoread the labelandchoose the formula that isbest suited toyourchild’sneeds.Many brands of formula contain maltodextrin, which is a fast-actingcarbohydrate thatgivesacarbquick fix (turboenergy).Maltodextrin isoneofthe main ingredients in weight-gain solutions and in supplements that elitetrainersconsumeafterintensivetraining.Whyismaltodextrinaddedtoformula?Is itbecause it’saddictiveandthechildwillwantmore,andbecause thechildexperiencesa‘goodfeeling’?Oris itforsomeotherreason?Formulacontainsloadsofcarbohydratesandalsoaffectsthechild’steeth(sugarisnevergoodforteeth).
Foodthathasahigheramountoffatandlesscarbswillgivethechildenergy,keepthemsatisfiedandsustainnormalweight.LCHFsuitschildren,adultsandpregnant and breast-feeding women. It is not a weight-loss programme but alifestylewithmanybenefits,oneofwhichisweightloss.
Childrendon’tneedtoeatasfewcarbsaspossible,butshouldeattheamountofcarbsthataresuitedtotheirindividualneedsandtolerance.Youshouldadjustthefoodanditscontentstosuityourchildrenandtheirneeds.Childrenthatareover-activeorhavedifficultyconcentratingwillbenefitfromeatingadietlowincarbs.Remembercarbsarenotessential,butproteinandfatare.
Manyadultsarealreadyeatinglowcarb,andthereisanincreasingamountofparentswhochoosetofeedtheirchildrenlow-carbfoodsaswell.Theseparentsmakeconsciouschoicesonwhatfoodstoeatandgivetheirchildren,providingahealthylifestyle.Awarenessiskey.
Childrenneednourishingfoods inorder togrowintohealthyteenagersandadults.Therightfoodwillkeepthechildhappy,alertandhealthy.Ifyouhaveachildthatisoverweight,lowcarbwillalsohelp,butconsultyourphysicianfirst.
TipsandfoodsforthefirstyearAtaroundsixmonthsofageitistimetointroduceachildtosolidssothatheorshecangetusedtofoodsthatarenotinliquidform.Inthebeginning,youcanblendthefoodwithbreastmilk toslowlyhelpthechildgetusedtonewtastes
andflavours.Introduceonekindoffoodatatime.Inthiswayitiseasytodetectwhether
thechild reacts tosomething theyeator if theyhaveanallergy.Startoffwithfoodsthatarenotgenerallyknowntocauseallergicreactions,forexamplemeat,liver,chicken,butter,ghee,cold-pressedandunrefinedoil,organiccoconutoil,avocadoandvegetables.Small tummiescanbesensitive towholewheat foods,soavoidtheseasyourchildshouldobtainenoughfibrefromvegetables.Fatisofgreatimportancefortheyoungchild,butevenforolderchildren.Thereisnoharm in delaying introduction of fruit purées, as these contain mostly sugars(fructose).
Introducefingerfoodsearlysothatthechildwillgetusedtonewtastesandsmellsandalsothenewtextureoffoods.Alargecarrot,forinstance,isgreatforthelittleonetoplaywithandtaste.Atthesametimethechildtrainshandandeyecoordinationanddevelopmentwiththemusclesinthemouth.
Make sure that the finger food is large enough so that there is no risk ofswallowingor choking.When children are eating they should, at all times, besupervised.Keepaneyeonthemoncetheystarttogetteethtomakesuretheycannotbiteoffapieceofthefoodtheyareholding.
Always give the child dairy products high in fat instead of low-or fat-freeproducts.Youcanmixheavycreamwithdairyproductssuchasyoghurtormilk.
FoodstoavoidduringthefirstyearSalt:Ababy’skidneysarenotdevelopedenoughtohandlesalt.
Fried food: Fried foods can have hard fried edges,which can be difficult todigest.
Honey: There can be traces of spores in honey that can lead to bacterialinfectioninthetummy.
Spinach, beetroot, and leafy celery: These contain nitrate, which canconvertintonitriteintheblood.Thisaffectsoxygenuptake.
Softcheese,suchasBrieorCamembert,andliverpâté:Theseproductscontainbacteriaandcancausefoodpoisoning.
Sugarandsweeteners:Allproductscontainingsugarorsweetenersaretobe
avoided.
Wait until the age of 10–12months before introducingmilk, yoghurt and eggwhites.
FoodsthatcancauseallergiesIntroducetheseaftertheageofoneyear.
CitrusfruitShellfishGrains(includingcereals)containinggluten,andlegumesStrawberries
6months
PuréedvegetablesChooseonetypeofvegetableatatimetoseehowyourbabyreacts:
Turnip
ParsnipZucchiniCarrotButternut(althoughquitesweet)
Peelandchopthevegetableintosmallpieces.Placethevegetablesinasaucepanandaddwatersothatthevegetablesarejustcovered.Coverwithalidandboilthevegetables(thenutrientsandvitaminsdon’tdisappearwiththesteam).
Pouroffthewaterandaddsomebreastmilkorunsaltedbutter(10mlbutterto100mlpurée).Blenduntilsmooth.
Onceyourlittleonehasbeeneatingsolidsforafewweeks,youcanstarttospicethefoodwithfreshherbsandspices:dill,parsley,basil,thyme,coriander,ginger,tarragon,etc.
Whenyourchildhastriedvariousvegetables,it’stimetoaddotheringredientssuchasmeat,chicken,potatoes,cabbageandbroccoli.Youcanalsoaddaneggyolktothemeal,asitisfullofnutrientsandfilling.Onlyaddtheyolkatfirst,asthosewhoareallergictoeggsareallergictothewhiteoftheegg.Whereverpossible,useorganiceggs.
9–12months
Introduceyourchildtodrinkingfromarealglassatanearlyage.Youwillbesurprisedathowquicklytheylearn.Usea‘doll’ssize’glassforsmallfingerstowraparoundandaddonlyasmallamountofwater.Atfirsttherewillbesomemessingbuttheywillsoonlearnthetechnique.Providewatertodrinkatalltimes.Avoidjuiceandallothersweetbeverages.
Foodstointroduceatthisage(mashorchopthefoodfinely)
FishShellfishUnsaltednutbutter(exceptiftherearenutallergiesinthefamily)Yoghurt(naturalfullfat)CheeseUsecreaminthefoodEggyolks
Tomakeaneggandvegetableomelette,usevegetablesthatyouhavepreviouslycookedandmashtogetherwitheggyolk.Fryinbutterorcoconutoil.
Ifyouwish,youcanaddsmallamountsoffruitafterthemeal,butpreferablyatthesametimeasmealtime.
FruitpuréePeelandchopfruitsuchasapple,pearornectarine.Placethefruitinasaucepanandaddalittlewatertocover.Coverwithalidandbringtotheboil.Removefromtheheatanduseahandblenderorforktomashthefruitpulp.Youcanevenaddcinnamonorcardamomwhilethefruitisboiling.
FreshfruitPeelthefruitanduseahandblendertopuréethefruitinabowl.
PiecesoffreshfruitPeelthefruitandgratethefruitwithacheesegrater.From10–12monthsyoucanaddsomeheavycreamtoprovideextrafatandmoretaste.
Breakfast
Wehaveallheardthatbreakfastisthemostimportantmealoftheday, but what is the ideal time for breakfast? Not all people arebreakfast people, andmany have difficulty eating a big breakfastearlyinthemorning.Thesameappliestochildrenandteenagers.
Ifschoolmorningsarenotamadrushandeveryoneisupandready
wellbeforeschool,thenthereismoretimetositandenjoythemealandeveryonecaneatagoodandproperbreakfast.
Mealtimes shouldbe a familymoment that is enjoyable. I alwaystry to avoid naggingwhere food is concerned so if your childrenrefuse breakfast, rather send them to school with something forthemtoeat later.Encourageyourchildren to tasteeverything,butdon’t demand that they eat up or bribe them to finish their food.Instead, encourage your children to eat as they need nourishmentandenergy.
A child eats when hungry and stops eating when full. Childrenseldomovereat.Respectyourchildrenwhentheysaytheyarefullorifthereissomethingtheydon’tlike.Aretherealternatives?Askyourselfwhat is reasonable.Youknowyourchildbest,youknowwhat they likeordon’t like,andyouknowwhat theyneed.Makeeachmealtimeapositiveexperienceandremembertoaddvariation.
Omelette–basicrecipe15mlorganiccoconutoilorbutter2eggs30mlheavycream(whippingcream)SaltandpepperExtra15mlbutter
Melttheoilorbutterinafryingpan.Whisktheeggsandcreaminabowl.Addsaltandpepper.Pourthemixtureintothepanandfryovermediumheatuntiltheomelettehasset.Turnoverandfrytheotherside.
Servewiththeextrabutterontop.
1serving
CheeseomeletteMakeanomeletteaccordingtothebasicrecipe.Whenonesideisready,lay3–4sliceshardcheese(Cheddar,Gouda,etc.)orBriecheeseonhalfoftheomelette.Foldovertheotherhalfandallowthecheesetomeltoverlowheat.
Servewithextrabutterontop.
VARIATIONS
BaconandmushroomMeltcoconutoilorbutterinafryingpan.Dice2rashersofbaconandslice2mushroomsandfrytheseuntilcookedtoyourliking.Mixintothebasicomelettemixtureandcookasdescribed.
Avocado,salamiandBriecheeseMakeanomeletteaccordingtothebasicrecipe.Whenonesideisready,lay3–4slicessalami,halfaslicedavocadoandsomepiecesofBriecheeseonhalfoftheomelette.Foldovertheotherhalfandallowthecheesetomeltoverlowheat.
TIPS
Chooseanyofyourfavouriteingredientsasafillingforyouromelette.
Freshspinachislovely,asisonion,Philadelphia®creamcheeseorothercheese,leftovermeatorsausage,piecesofcookedchicken,mayonnaise,andleeks.Ifyouprefera‘sweeter’omelette(kidsusuallylikethis),addsomecinnamontothebasicmixtureandservewithwhippedcreamandfreshberries.
Low-carbcrispbread
200gsunflowerseeds60gflaxseeds100gsesameseeds45mlpsylliumhusk(availablefromhealthstores)Pinchofsalt500mlwater
Preheattheovento160°C.
Preheattheovento160°C.
Mixalltheingredientstogetherandallowtoswellfor10minutes.
Spreadthemixtureonabakingsheetor2oventrays.Scorelineswithaknifetothesizeyouwouldlikethebreadtobe.Italsomakesthemeasiertobreakapart.Bakeforaround1hourand15minutes.
Makes16–32pieces
CrispbreadbreakfastSpread2–3sliceslow-carbcrispbreadwithagenerousamountofbutter.Add1–2slicescheeseofyourchoicetoeachsliceofbread.Garnishwithslicesofyellowpepper,cucumberortomato.
1serving
TIP
Remembertopre-slicethecrispbreadpriortobakingitintheoven.Ifyoudoforget,youcanbreakitupafterwards.Itwillstilltastegood,butitwon’thavestraightedges.
Low-carbmuesli(cereal)
150mlsesameseeds150mlflaxseeds100mlpumpkinseeds100mlsunflowerseeds200mlchoppedmixednuts(unsalted)200mlcoconutflakes(availablefromhealthstores)10mlgroundcinnamon(optional)Seedsfrom1⁄2vanillapod100mlorganic
coconutoilorcanolaoil100mlwater
Preheattheovento200°C.
Mixalltheingredientstogetherinalargebowlandallowtostandfor15minutes.Spreadoutthemueslionabakingtrayandroastfor10–20minutes,untilitturnsgoldenincolour.Allowtocoolandthenstoreinanairtightcontainer.
Makes1largebatch(around20servings)
Mueslibreakfast150mlyoghurt(Greek,Bulgarianorplainfullfat)50mlfreshcream100mllow-carbmuesli100mlraspberriesorotherberries(optional)
Blendtheyoghurtandcreamtogether.Addthemuesliandservewithberriesontop.
Forextranourishmentalsoeataboiledeggwithmayonnaise.
1serving
TIPS
Feelfreetoadd,removeorchangeingredientsinthemueslitosuityourtaste.Kidsusuallylovebeingapartofbakingmueslibecausethere’slotsofmeasuring,pouringandstirring.
EggmilkIfyouarenotabreakfastpersonbutwouldlikesomethingwarmtodrinkinthemorning,thatalsoisfilling,thenthisisaperfectbeverage.It’sgreatforchildrentoo.
2eggs50gbutterororganiccoconutoil300mlboilingwater
Mixtheeggs,butteroroilandwaterinalargemugorjug.Addapinchofgroundcinnamonoradashofvanillaforextraflavour.
1serving
TIPS
Ifyouwanttomakehotchocolate,add5mlcocoapowderandseedsfrom1⁄2vanillapod.Add100mlfreshcreamandonly200mlboilingwater.Alternatively,melt20gdarkchocolateandstirthatintotheeggmilk.Eggmilkisalsoagreatproteindrinkbeforeorafterawork-out.
Creamyscrambledeggs15mlorganiccoconutoilorbutter2eggsSaltandpepper30mlfreshcream
Melttheoilorbutterinafryingpanoverlowheat.Mixtheeggs,seasoningandcreamtogetherinabowl.Pourthemixtureintothepan.Usingaspatula,scrapetheeggstowardsthecentreofthepan.Don’tovercooktheeggsortheywillsettoofirmly.Removefromtheheatandservewithextrabutterontopoftheeggs.
1serving
TIP
Foryoungerchildren(betweentheagesof1and8years)halvethequantities.
Luxurymorningsmoothie
100mlfreshcream100mlcoconutcream(optional)100mlsparklingwater(ornatural)100mlyoghurt(plain)5icecubes
100mlfrozenberries4–8almonds(optional)Seedsfrom1⁄2vanillapod
Mixeverythingtogetherinafoodprocessororblender.Pourintoatallglassand
Mixeverythingtogetherinafoodprocessororblender.Pourintoatallglassandenjoy.
1serving
TIP
Foramorefillingbreakfast,servewith1boiledeggand15mlmayonnaise.Smoothiesalsomakeagreatsnack.
Sunday(oranyday)pancakebreakfast
25mlorganiccoconutoilorbutter2eggs100mlfreshcream50mlalmondflourorcoconutflour(availablefromhealthstores)Seedsfrom1⁄2vanillapodPinchofsalt
100mlfreshcream,whipped100mlberries
Melttheoilorbutterinafryingpan.Whisktheeggsandcreamtogether.Addthealmondorcoconutflourandthevanillaandsalt.Pourthemixtureintothepanandfryovermediumtolowheatuntilthepancakeisfirmenoughtoturnover.Cooktheotherside.
Servewithwhippedcreamandberries.
1serving
TIP
Sprinklegroundcinnamonorvanillaseedsintothewhippedcreamforaddedflavour.
Nut-freepancake25mlorganiccoconutoilorbutter2eggs5mlpsylliumhusk(availablefromhealthstores)30mlcoconutflakesorcoconutflour(availablefromhealthstores)150mlfreshcream
Seedsfrom1⁄2vanillapod
Melttheoilorbutterinafryingpan.Mixalltheingredientstogether.Pourthemixtureintothepanandfryoverlowheatuntilthepancakeisfirmenoughtoturnover.Cooktheotherside.
Servewithwhippedcreamandberries,asperSundaypancakebreakfast.
1serving
Traditionalbaconandeggbreakfast
30mlorganiccoconutoilorbutter3–4rashersbacon2mushrooms,sliced1smalltomato,halved(orafewcherrytomatoes)2eggs30mlmayonnaise
Melttheoilorbutterinafryingpan.Frythebacon,mushroomsandtomatountildonetoyourlikingandthenremovefromthefryingpan.Cracktheeggsandfrythemintheremainingfatinthepan.Servewithmayonnaiseoraknobofbutter.
1serving
Savourybreakfastmuffins
30mlorganiccoconutoilorbutter4rashersbacon,diced1⁄2onion,chopped5eggs
50mlfreshcream50mlcrèmefraîcheSaltandpepper
Pinchofcayennepepper200mlgratedcheese,e.g.Cheddar
Preheattheovento180°C.
Melt15mloftheoilorbutterinafryingpan.Frythebaconuntilcrispyandthenremovefromthepanandsetaside.Frytheonionuntilitisalmosttransparent.
Mixtheeggs,cream,crèmefraîche,seasoningsandcheesetogetherinabowl.Stirinthebaconandonion.
Greaseamuffinpanwiththeremainingoilorbutter.Spoonthemixtureintothemuffinpanandbakefor20–30minutes.
VARIATIONReservesomeofthecheeseandsprinkleontopofeachmuffintowardstheendofthebakingtime.Thisgivesthemuffinsalovelycolourandcrisptop.Keepaneyeonthemuffinssothatthecheesedoesnotburn.
Makes6–8muffins
TIPS
Thesesavourymuffinsaregreatasanafternoonorlateeveningsnack.Youcanvarythefillingswithwhateveringredientsyouprefer,suchasasmallpieceofBriecheese,piquantpeppers,olives,etc.
Easy2-minutelow-carbsandwich
1egg100mlalmondflourPinchofsalt25mlmeltedbutter
Beattheegginabowl.Addthealmondflourandsaltandmixtogether.Addthe
Beattheegginabowl.Addthealmondflourandsaltandmixtogether.Addthemeltedbuttertothemixture.
Dividethemixtureintotwoequalamountsandpourintotwosmallbowlsordishes.Placethedishesinthemicrowaveovenandmicrowaveat100%powerfor2minutes,oruntilyouseethatthebreadisbecomingfirmandsponge-like.
Removefromthemicrowaveandplacethebreadsonaplate.Addlotsofbutterandyourfavouritetopping:cheeseandtomato,salamiandBrie,hamandmustard…
1serving(makes2breads)
TIP
Thebreadisquitedenseandisveryfilling.It’salsoperfecttotakeonoutingsorwhentravelling.
Lunchanddinner
Ialwaysputlotsofeffortandfocusintousinghigh-qualityproducewhenmaking food. I like all the products I use to be as fresh aspossible and preferably organic. When we eat produce of goodquality,Ibelieveweingestmorenourishmentandlesschemicals.
I emphasise the importance of avoiding processed food, and I
alwaysmakemealsfromscratch.Thereareafewexceptions,suchassausage,buteventhenIbuyonlygoodqualitywithlotsofmeat.Thisalsoavoidsthetemptationofbuyingready-madequickmeals,whichusuallyendupbeingquiteexpensiveinthelongrun.
Inourfamilyweeatsothatweareallfullforlongperiodsoftime.This prevents cravings or the need to nibble on somethingconstantly.
My recipes are varied so choose the ones that appeal to you andyour family, for dinner or for lunch. If youmake recipes in bulkyoucansavetheleftoversforlunchthenextday.
Therecipesgivenhereareeasy-to-make,everydaymealsandtheyare suitable for small children, teenagers and adults alike.All therecipesmakeenoughfortwoadultsandtwochildren,unlessstatedotherwise.
Porkfilletwithmushrooms
600gporkfilletPinchofpaprikaSaltandpepper15mldriedtarragon5mlgroundcoriander50gorganiccoconutoilorbutter4mediummushrooms,sliced
50gorganiccoconutoilorbutter4mediummushrooms,sliced1onion,chopped500mlfreshcream30mlWorcestershiresauce3clovesgarlic,crushed
Cutthefilletinto1cmthickslicesandcoatwiththespices(paprika,salt,pepper,tarragon,coriander).Melthalftheoilorbutterinapanandfrythemeatonbothsidesuntilnicelybrowned.Removethemeatfromthepanandsetaside.
Melttherestoftheoilorbutterandfrythemushrooms.Addtheonionandfrytogetherwiththemushroomsforaround5minutes.Addthecream,Worcestershiresauceandgarlic.
Returnthemeattothepanandstir,thenallowtosimmerfor10minutes.
Servewithmashedcauliflower(seepage122).
TIPS
Coconutoilbecomesliquidat24°C,soiftheoilisinthefridgeorinacoolcupboardyoumayneedtowarmitslightlyinordertomakeitmoremanageable.Checkthelabelsonyourspicebottlestomakesuretheydon’tcontainMSG.ChildrenshouldnotbeeatinganythingthatcontainsMSG!
Thekids’favouritestroganoff
25mlorganiccoconutoilorbutter400gsausage(atleast80%meat),diced5mlseasalt
10mlpaprikaPinchofcayennepepper
Pinchofcayennepepper15mldriedtarragon2.5mlnutmeg500mlfreshcream1–2onions,chopped3clovesgarlic,crushed15mltomatopurée30mlDijonmustard
Melttheoilorbutterinasaucepan.Frythesausageforafewminutesandthenaddthesalt,spicesandcream.Addtheonions,garlic,tomatopuréeandmustardandsimmerfor5–10minutes.
Servewithboiledbroccoliandsalad.
TIP
Dijonmustardislowincarbsandisagoodalternativewhenaddingflavourtofood.
Meatballswithgravy
500gmincedmeat2organiceggs100mlfreshcream80gchoppedwalnuts(optional)30mlchoppedfreshparsley1onion,chopped2clovesgarlic,crushed
2clovesgarlic,crushed10mlgroundcoriander5mlgratednutmeg5mlgroundginger10mlseasalt2.5mlwhitepepper2.5mlcayennepepper150gorganiccoconutoilorbutter
Mixalltheingredientstogetherinalargebowl,including50gofthecoconutoilorbutter.
Usingaroundatablespoonfulofmeatmixtureatatime,rolltheminceintoballs.Melttherestoftheoilorbutterinapanandfrythemeatballs,turningoften,untilbrownedallover.Alternatively,youcanarrangethemeatballsonabakingtraylinedwithgreaseproofpaperandthengrillthemeatballsinthecentreoftheovenforaround15minutes,oruntiltheystarttogetcolour.
Gravy300mlfreshcream15mlWorcestershiresauce
Usethedrippingsfromthefryingpanwhenmakingthegravy.Straintheoilandpourintoasaucepan.AddthecreamandWorcestershiresauceandsimmeruntilthegravystartstothicken.
Servethemeatballswithmashedcauliflower(seepage122)andthegravy.
TIPS
Youcanuseaspoonandacupofhotwaterwhenyourollthemeatballs.Placethemeatinyourhandandformaballusingthespoon.Dipthespoonintothewatereverytimesothatthemeatdoesnotsticktoit.Ifyouwantthickergravy,removeitfromtheheatandaddaneggyolk,stirringcontinuouslyuntilthickened.
Mexicanmincewithtacosauce
50gorganiccoconutoilorbutter500gmincedmeat3clovesgarlic,crushed7.5mlchillipowderordriedchilli30mlgroundcumin5mlpaprika5mlcayennepepper5mlblackpepper
5mlblackpepper5mlgroundcinnamon1yellowpepper,chopped200gPhiladelphia®creamcheese300mlcrèmefraîche1onion,slicedintorings1tomato,thinlysliced400mlgratedcheese
Preheattheovento200°C.
Melttheoilorbutterinafryingpanandfrythemincedmeatuntilbrowned.Addthegarlicandallthespicesandstirthoroughly.Addtheyellowpepperandstiritintothemeat.
Mixthecreamcheeseandcrèmefraîchetogetherinabowl.Spreadthisoutevenlyonthebottomofanovenproofdish.Spoonthemincedmeatcarefullyoverthecheesemixtureandlayertheonionringsandslicesoftomatoontop.Sprinklewiththegratedcheeseandbakefor20minutes.
Tacosauce
3largetomatoes50gbutter1onion,chopped5cm-pieceleek,chopped1redpepper,chopped2clovesgarlic,chopped2jalapeñochillies,chopped100mlwaterSaltandpepper5mlpaprika15mltomatopurée45mlvinegar
Placethetomatoesinasaucepanandaddwatertocover.Boilforafewminutes,thenremovethetomatoesandpeelthem.
Meltthebutterinasaucepan.Addthetomatoes,onion,leek,redpepper,garlicandchilliesandfryforafewminuteswhilestirring.Addthewater,seasoning,paprika,tomatopuréeandvinegar.Simmerfor15minutes.Removefromtheheatandallowtocool.
Thesaucecanbemadeinadvanceandstoredinthefridgeforafewdays.
Servewithcheesechips(seepage182)andthesauceontheside.
TIPS
Inmyexperience,childrendon’treallylikewarmslicesoftomato,socoveronlyhalfofthedishwithtomatoesifyouhavefamilymembersthatdon’tenjoybakedtomatoes.Thesauceisabittoospicyforlittleones,butadultsusuallyloveit.Servethesauceseparately.
Low-carbsoup
50gorganiccoconutoilorbutter10mushrooms,sliced600gmincedmeat800mlfreshcream250mlwater(youcanaddmoreifthesoupistoothick)30mldriedtarragon
15mlpaprika
15mlpaprika30mltomatopuréeSaltandpepper2onions,roughlychopped50mlchoppedfreshparsley3clovesgarlic,chopped1yellowpepper,chopped100gbutterCrèmefraîcheforserving
Meltthe50goilorbutterinapan.Frythemushroomsuntilcrispandthenremovefromthepanandtransfertoaseparatesaucepan.Frytheminceinbatches,andthenaddtothemushrooms.Addthecream,water,tarragon,paprika,tomatopuréeandseasoning.Addtheonionsandbringtotheboil.Reducetheheatandsimmerfor10–15minutes.
Addtheparsleyandgarlic,andthenaddtheyellowpepper.Stirinthe100gbutter.
Servethecrèmefraîcheseparatelysoeveryonecanaddtheirown.
TIP
Theextrabutterhelpsenhancetheflavourofthesoupandmakesyoufeelfull.
Porkfilletstewwithmangetoutandparsley
50gorganiccoconutoilorbutter4largemushrooms,sliced600gporkfillet,cutinto1cmslices1redonion,chopped1⁄3headcauliflower,brokenintoflorets3–4clovesgarlic,crushed200mlfreshcream200mlcrèmefraîchePinchofnutmegSaltandpepperPinchofcayennepepper180mlchoppedfreshparsley15mangetout10–15olives
Melttheoilorbutterinapanandfrythemushroomsuntilcrisp.Transferthemushroomstoaseparatesaucepan.Browntheporkfilletinthefryingpan(youmayneedtousemoreoilorbutter).Addthemeattothemushrooms.
Addtheonion,cauliflowerandgarlicandpourinthecream.Addthecrèmefraîchetothestew.Bringtotheboilandaddthespices,parsley,mangetoutandolives.Simmerfor5–10minutes.
Servewithasalad.
TIP
Choosenourishingleavesforyoursalad,suchasrocket,romaineorcoslettuce,orfreshspinach.
Thaistir-frywithgingerandcoconut
50gorganiccoconutoilorbutter5mushrooms,chopped1⁄3headcauliflower,brokenintoflorets1⁄2headbroccoli,brokenintoflorets1onion,sliced
1leek,sliced15mlgreencurrypaste400gchickenfillets(ormincedmeat)400mlcoconutcream
400gchickenfillets(ormincedmeat)400mlcoconutcream200mlfreshcreamSaltandpepper4clovesgarlic45mlgratedfreshgingerGratedzestandjuiceof1lime45mlPhiladelphia®creamcheese1redpepper,slicedintorings15mlchoppedfreshcoriander
Meltthecoconutoilorbutterinawokandstir-frythemushrooms,cauliflowerandbroccoliuntilcookedbutstillcrisp.Removethevegetablesfromthepanandsetaside.
Addtheonion,leekandcurrypastetothewokandstir-fryforacoupleofminutes.Cutupthechickenandaddtotheonionandcurrypaste.Addthecoconutcream,freshcream,seasoning,garlic,gingerandlime.Stir-fryforacoupleofminutesuntilthechickeniscooked.
Addthecreamcheeseandstirwell.Addthefriedvegetablesandtopwithredpepperrings.Servegarnishedwithfreshcoriander.
TIP
Coconutcreamcontainsmorefatandlesscarbsthancoconutmilk.
Baconandsausagebake
250gcauliflower,brokenintoflorets300mlfreshcream30mlorganiccoconutoilorbutter250gbacon,diced300gsausage(atleast80%meat),diced1onion,chopped3clovesgarlic,crushed200mlgratedParmesancheese
Preheattheovento180°C.
Preheattheovento180°C.
Placethecauliflowerandcreaminasaucepan.Bringtotheboilandsimmerfor10minutes.
Heat15mloftheoilorbutterinafryingpanandfrythebaconuntilcrisp.Removeandsetaside.
Addtherestoftheoilorbuttertothepanandfrythesausageandtheonion.
Blendthecauliflowerwithahandblenderuntilsmooth.Addthebacon,sausageandoniontothecauliflower.Addthegarlicandmixtogether.
Placethecauliflowermixtureinanovenproofdishandbakefor10–15minutes,oruntilgolden.RemovefromtheovenandsprinklethegratedParmesancheeseontop.Settheovenongrillfunctionandgrillthedishforafewminutesuntilthecheeseiscrispandgolden.
Servewithasalad.
TIP
Alwaysreadthelistofingredientswhenbuyingsausageandmakesureyouchooseonewithhighmeatcontent.Aimforameatcontentascloseto100%aspossible.
Goulashsoup
30mlorganiccoconutoilorbutter300gsirloinorothercutofbeef,cutintocubesorstrips1fennelbulb,chopped
1onion,chopped10cm-pieceleek,sliced1yellow,redorgreenpepper,chopped3clovesgarlic2.5mlgroundcumin
2.5mlgroundcumin25mltomatopurée1chilli,chopped2.5mlpaprikaPinchofcayennepepper5mediummushrooms,sliced700mlwaterSaltandpepperCrèmefraîcheforserving
Melthalftheoilorbutterinasaucepanandfrythemeatuntilithasanicecolour.Addthefennel,onion,leekandyellowpepperandfryforacoupleofminutes.
Grindthegarlicandcumintogetherusingamortarandpestleandstirinthetomatopurée,chilli,paprikaandcayennepeppertoformapaste.Addthepastetothemeatandvegetablemixtureandsetaside.
Melttherestoftheoilorbutterinafryingpanandfrythemushroomsuntilbrownedandcrisp.Addtothemeatandvegetablemixturealongwiththewater,saltandpepperandallowtosimmerfor20minutesovermoderateheat.
Servewithaheapedspoonofcrèmefraîcheineachsoupbowl.
TIP
Dependingonhowsensitiveyouaretorootvegetables,youmaywanttoadd1–2carrots.Parboilfor5minutesandthenaddthemwhenyouaddthemeat.
Lambstew
100gorganiccoconutoilorbutter1kgshoulderoflamb,cutintocubes2litreswater
Saltandwhitepepper6sun-driedtomatoes8–10mediummushrooms,cutintochunks1onion,chopped
1⁄2leek,sliced60–75mlgratedfreshhorseradish30mlchoppedfreshcoriander
15mlpaprika500mlfreshcream30mlDijonmustard8–10Brusselssprouts
Heathalftheoilorbutterinapanandbrownthemeatinbatches.Placethefriedmeatinacasserolepotandaddjustenoughofthewatertocoverthemeat.Bringtotheboilandthenreducetheheat.
Addtheseasoningandthesun-driedtomatoesandsimmeroverlowheatfor3hours.Switchofftheheatandallowthemeattostandinthepot,covered,foranother2hours.
Heattheremainingoilorbutterinapanandfrythemushrooms,onionandleek.Addthemtothestew.Stirinthehorseradish,coriander,paprika,creamandmustard.Addmoresaltandpepperifneeded.BringthestewtoasimmerandaddtheBrusselssprouts5minutesbeforeserving.
Servewithfreshtomatoesandcauliflowerrice(seepage129).
TIP
Whenyoubuysun-driedtomatoes,makesuretheyarenotinsunfloweroil.Ifso,ratherbuydriedtomatoesinabagandputtheminajarwithyourownchoiceofgoodoil,suchasoliveoiloravocadooil.
Low-carbbobotie
50gorganiccoconutoilorbutter1onion,choppedSaltandpepperPinchofcayennepepper10mlcurrypowder2.5mlgroundcinnamon500gmincedbeeforlamb1⁄2apple,finelychopped2driedapricots,finelychopped1tomato,peeledanddiced
75mlflakedalmonds60mldesiccatedcoconut150mlfreshcream45mlbalsamicvinegar
Topping4eggs200mlfreshcream
Preheattheovento180°C.
Preheattheovento180°C.
Heattheoilorbutterinalargefryingpanandfrytheonionwithallthespices.Addthemeatandfryuntilbrowned.Addtherestoftheingredientsandfryforafewminutes.
Spoonthemeatmixtureintoanovenproofdish.Beattheeggsandcreamtogetherforthetoppingandpouroverthemeat.Bakefor20–30minutesuntiltheeggmixturehassetandthebobotiehasagoldencolour.
Servethebobotieasisorwithasalad.
TIP
Feelfreetoexcludetheapricotsortoaddabitmore,dependingonhowstrictyouarewithyoureatingplan.Bobotieisknowntobeslightlysweetandusuallycontainsjamorraisins.Inthisrecipethecoconutandappleaddthesweetness.
Shepherd’spie
50gorganiccoconutoilorbutter2onions,chopped500gmincedlamborbeef1carrot,finelychopped3clovesgarlic,crushed50gorganiccoconutoilorbutter1tomato,peeledandchopped5mltomatopaste45mlWorcestershiresauceSaltandpepper200mlfreshcream
Topping1headcauliflower2clovesgarlic,crushed15mlchoppedfreshparsleySaltandpepper100gbutter200mlgratedCheddarcheese15mlbutter
Preheattheovento180°C.
Heattheoilorbutterinafryingpanandfrytheonions.Addtheminceandsautéuntilbrowned.Addtheremainingingredientsandsimmerfor10minutes,stirringregularly.
Chopupthecauliflowerandboilinwateruntilsoft.Drainthecauliflowerandaddthegarlic,parsley,saltandpepperandbutter.Usingahandblender,mashthecaulifloweruntilsmooth.Addthegratedcheeseandmixwell.
Spoonthemeatmixtureintoanovenproofdish.Spreadthecauliflowermashoverthetop,coveringtheentiredishsothatitcreatesasealtopreventthemixturefrombubblingoverwhenintheoven.Addthe15mlbuttertothetopandthenbakefor20–25minutes,oruntilthecauliflowermashbegintobrown.
Servewithsalad.
TIP
Thisdishcanbepreparedaheadoftimeandbakedjustbeforeserving.
Chickencasserolewithmushrooms
50gorganiccoconutoilorbutter100gdriedorfreshchanterelles(orothermushrooms)3–4chickenfillets,diced
400mlfreshcream15cm-pieceleek,chopped3clovesgarlic,crushed1onion,chopped
1onion,chopped200gcauliflower,brokenintoflorets45mlgood-qualityvinegar15mlDijonmustard2eggyolks
Melttheoilorbutterinasaucepan.Addthechanterellesorothermushroomsandfryforafewminutes.Addthechickenandpourinthecream.
Addtheleek,garlic,onion,cauliflower,vinegarandmustardandsimmerfor15minutes,stirringoccasionally.
Addtheeggyolks,oneatatime,stirringcontinuouslyuntilcreamyandthick.
Eatasisorservewithmashedbroccoli(seepage122).
TIPS
Thiscasseroletastesgreat,evenwithoutthemushrooms.Garliccontains31gcarbohydratesper100g.
Roastchickenwithlimeandgarlicandroastedveg
100gorganiccoconutoilorbutter1wholechicken2limes30mldriedtarragon6clovesgarlic,peeled
6clovesgarlic,peeled5mlcayennepepper5mlpaprika5mlgroundseasalt
Vegetables4–6broccoliflorets1carrot1babymarrow(courgette,zucchini)1onion100mlorganiccoconutoil(heatslightlyifnecessarytoliquefy)1clovegarlic,crushed
Saltandpepper
Preheattheovento180°C.Greaseanovenproofdishorbakingtraywithhalftheoilorbutter.
Rinseanddrythechicken.Cutthelimesintowedgesandsqueezethejuiceintoaglass.Placethetarragon,garlicandlimewedgesinsidethechickencavity.Rubthechickenwiththeremainingoilorbutterandsprinklewiththecayennepepper,paprika,saltandthelimejuice.Placethechickenintheprepareddish.
Cutupthevegetablesandplacetheminasmallfreezerbag.Addtheoil,garlicandseasoning.Closethebagandshakethevegetablesuntiltheyarecoatedwithoil.Removethevegetablesfromthebagandplacethemallaroundthechicken.
Roastfor45–70minutes,dependingonyourovenandthesizeofthechicken.Neartheendofthecookingtime,settheovenongrillfunctionandgrillthechickenuntilgoldenandcrisp.
Servewithcauliflowerrice(seepage129).
TIPS
Carrotsandpotatoesarefineforchildrenandcanbeaddedtothevegetablemix.Ifadultsareonastricterlow-carbplan,thenavoidthese.
Tomakegravy,pourthejuicesfromthecookedchickenintoasaucepanandheat.Add200mlfreshcreamandbringtotheboil,stirringcontinuously.Creamburnseasily,sobeaware.Forathickergravy,add100gPhiladelphia®creamcheeseand15mlWorcestershiresauce.
Tarragonchickenwithredcoleslaw
30mlorganiccoconutoilorbutter3–4chickenfillets,cubed1onion,chopped4clovesgarlic,crushed30mldriedtarragon30mlpinkpeppercorns15mltomatopurée
15mltomatopurée15mlDijonmustard15mlgroundcoriander10mlpaprika30mlchoppedfreshparsley300mlfreshcream100gcashewnuts,chopped(optional)Saltandpepper1redpepper,chopped
Melttheoilorbutterandfrythechickenuntillightlybrowned.Addtherestoftheingredients,excepttheredpepper,andsimmerfor10–15minutes.
Addtheredpepperandcookforafurther3minutes.
Redcoleslaw
200gredcabbage100mlmayonnaise100mlcrèmefraîche5mlDijonmustardPinchofsalt
Finelyslicethecabbageintothinstrips.Mixthemayonnaise,crèmefraîche,mustardandsalttogetherandthenmixwiththecabbage.
Servethechickenwithredcoleslawandmashedbroccoli(seepage122).
TIP
Thecoleslawworksjustaswellwithanykindofcabbage.
Grilledchickenwingswithdippingsauce30mlorganiccoconutoil20–25chickenwingsorminidrumsticksSaltandpepper
Preheattheovento200°C.Greaseanovenproofdishwithsomeofthecoconutoil.
Seasonthechickenandplaceintheprepareddish,evenlyspreadout.Drizzlewithcoconutoilandgrillintheovenforaround20minutes.
Marinade
90mlbalsamicvinegarJuiceof3limesGratedzestof1lime30mlorganiccoconutoil15mltomatopurée5mlpaprika100mlsesameseeds
Mixalltheingredientstogetherinabowl.Removethechickenfromtheovenandpourthemarinadeoverthechicken.Returnthechickentotheovenandgrill
andpourthemarinadeoverthechicken.Returnthechickentotheovenandgrillforanother20minutes,turningthechickenafter10minutes.
Dippingsauce200mlcrèmefraîche1clovegarlic,crushedSaltandpepper5mlgratedlimezest
Mixalltheingredientstogetherinabowl.
Servethechickenwithaselectionofrawvegetables,suchasbroccoli,cucumber,sugarsnappeasandcauliflower,whicharealsogooddippedinthesauce.
TIP
Youcanmakeanumberofvariationsofthedippingsauce.Crèmefraîchecanbemixedwithcurrypowderorwithfreshherbssuchaschivesorparsley,orgratesomeCheddarcheeseandmixwithcrèmefraîche.
Bacon-wrappedchickenwithfetafilling
100gfetacheese,cubed15mldriedmixedherbs4chickenfillets8rashersbacon30mlorganiccoconutoilorbutter1clovegarlic,crushedSaltandpepper
Saltandpepper100mlcrèmefraîche300mlfreshcream
Preheattheovento200°C.
Cutthefetacheeseintosmallpiecesandmixwiththedriedmixedherbs.Dividethemixtureintwo:onehalfforthefillingandtheotherhalfforlater.
Slicethechickenfilletsinthemiddlebutnotallthewaythrough,tomakeapocket.Fillthepocketineachfilletwithonehalfofthefetacheesemixture.Wrapeachfilletwith2rashersofbacon,usingatoothpicktokeepthebaconinplaceifnecessary.
Melttheoilorbutterinafryingpanandfrythechickenonbothsidesuntilalmostcookedrightthrough.Placethechickeninanovenproofdish.
Addthecrushedgarlictotheremainingfetacheeseandherbmixtureandaddsaltandpepper.Meltthefetacheesemixtureinthefryingpanandstiruntilthecheesemelts.Addthecrèmefraîcheandcreamandstirtogether,andthensimmerforacoupleofminutes.Pourthesauceoverthechicken.Placethechickenintheovenfor15minutes.
Servewithzucchinitagliatelle(seepage133).
TIP
Whenbuyingbacon,avoidthoseproductswithaddedMSGandsmokearoma.Choosebaconthathasbeensmokedthenaturalway.
Chickennuggetswiththreedippingsauces
4chickenfillets150gporkrindsnacksor150mlsesameseeds5mlgarlicpowder1eggSaltandpepper45mlorganiccoconutoil
Cutupthechickenintosmallerpieces.Processtheporkrindsinablendersothatitbecomeslikealight‘flour’.Addthegarlicpowder.Beattheeggandseasonwithsaltandpepper.
Dipthechickenpiecesintotheeggandthencoattheminthebaconflour(orsesameseeds),makingsureeachpieceofchickeniswellcovered.
Heattheoilinafryingpanandfrythenuggetsuntiltheyaregoldenbrown.
Servewiththedippingsauces.
Currydippingsauce200mlcrèmefraîche100mlmayonnaise15mlmildcurrypowderSaltandpepper
Mixalltheingredientstogetherinabowl.
Tomatoandmustarddippingsauce15mltomatopurée15mlDijonmustard1clovegarlic150mloil(oliveorcanola)30mlmayonnaise
Mixtogetherwithahandblendersothattheoilblendswithalltheotheringredients.
Guacamole
200mlfreshcream1largeavocado,mashed1⁄2onion,finelychopped15mlfinelychoppedredpepper1clovegarlic,crushed
100mlcrèmefraîche
Whipthecream.Stirthemashedavocado,onion,redpepperandgarlicintothecreamandaddthecrèmefraîche.Stirwell.
VARIATIONAddgratedParmesancheesetothesesameseedsandusethismixturetocoatthechicken.Tasty!
Creamychickensoupwithseasonalvegetables
3chickenfillets100gsweetpeas100gbroccoli100gcauliflower
100gcauliflower100gbabymarrows(courgettes,zucchini)1yellowpepper1redpepper1onion250mlchoppedfreshparsley125mlchoppedfreshdill125mlsnippedchivesSaltandwhitepepper500mlfreshcream250mlwater(ifyoufindthesouptoothick)
Cutupthechickenintosmallerpieces.Chopupallthevegetables.Placethechicken,vegetables,herbsandseasoninginasaucepanandaddthecream.Bringtotheboil,thenreducetheheatandsimmerfor15minutes.Ifnecessary,addwaterforathinnerconsistency.
TIP
Usevegetablesthatgrowabovethegroundbecausetheyhavefewercarbohydratesthanthosevegetablesthatgrowbelowtheground.
Bakedchickenwithleekandsun-driedtomato
4chickenfillets15mlorganiccoconutoilorbutter15cm-pieceleek,chopped3clovesgarlic,crushed4–6sun-driedtomatoes,chopped500mlcrèmefraîche
4–6sun-driedtomatoes,chopped500mlcrèmefraîche15mlWorcestershiresauceSaltandwhitepepper300mlgratedcheese
Preheattheovento200°C.
Brownthechickenintheoilinafryingpan.Placethechickeninanovenproofdishandbakefor20minutes.
Mixtheleek,garlic,sun-driedtomatoes,crèmefraîche,Worcestershiresauce,saltandpeppertogetherinabowl.Removethechickenfromtheovenandpourthesauceoverthechickenfillets.Sprinklethecheeseontopandgrillintheovenuntilthecheesehasmeltedandhasagoldencolour.
Servewithcauliflowerrice(seepage129)orwithboiledbroccoli.
TIP
Buycheesewithahighpercentageoffat.
Filletoffishwithcoconutandhorseradish2eggs300mlcoconutflouroralmondflour100mlsesameseedsSaltandpepper3–4fishfillets30mlgratedfreshhorseradish30mlorganiccoconutoilorbutterAhandfulofpeashoots
Beattheeggsinabowl.Mixtogetherthecoconutflourandsesameseedsinaseparatebowl.
Seasonthefishfilletsandthendipthemintotheegg.Coatthefishintheflour-seedmixture.Sprinkleapinchofhorseradishontopofthefish.
Heattheoilorbutterinafryingpan.Addtherestofthehorseradishandfryforacoupleofminutes.Placethefishinthepanandfryfor3–5minutesperside.Removethefishfromthepanandkeepwarm.
Addthepeashootstothepanandfryuntilcrisp.Removefromthepanandsetaside.
Sauce15mlcoconutoilorbutter45mlgratedfreshhorseradish200mlfreshcreamSaltandwhitepepperAhandfulofpeashoots,chopped30mlPhiladelphia®creamcheese
Usingthesamefryingpan,melttheoilorbutterandfrythehorseradishforafewseconds.Pourthecreamintothepanandaddtheseasoningandpeashoots.Stirinthecreamcheese.Simmerfor7minuteswhilestirring.
Decoratethefishwiththefriedpeashoots.Servewiththesauceandboiledbroccoli.
TIP
Philadelphia®creamcheeseisgreattouseingravy,saucesorstewstogiveathickerconsistency.
Gingerandgarlic-coveredsalmonwithlimebutter
60gorganiccoconutoilorbutter50gfreshbabyspinach4salmonfillets10mlseasalt10mlpepper
10mlpepper4clovesgarlic,crushedGratedzestof2limes15cm-pieceleek,sliced60mlgratedfreshginger60gbutter
Preheattheovento180°C.Greaseanovenproofdishwithsomeoftheoilorbutter.
Placethespinachonthebottomoftheprepareddishandspreaditouttocoverthesurface.Laythesalmonfilletsontopofthespinach.Seasonthesalmonwithsalt,pepperandgarlic.Sprinklethelimezest,leekandgingerontopofthesalmon.Place15mlbutteroneachpieceofsalmonandbakefor15–20minutes.
Limebutter200gbutter,atroomtemperatureGratedzestandjuiceof11⁄2limesSaltandwhitepepper
Whipthebutterusinganelectricbeaterandaddthelimezestandjuice,saltandpepper.Placeasheetofplasticwraponthekitchenworksurfaceandspoonthebutterinastripinthecentreoftheplastic.Wraptheplasticaroundthebutterandsealtheends.Shapethebutterintoalongsausageshapeandrefrigerate.
Justbeforeserving,cutthebutterinto1cm-thickslices.Servethebutterwiththesalmon.Mashedcauliflower(seepage122)workswellwiththisdish.
TIP
Freshbabyspinachcanbeeatenraworcooked.ItisagreatsourceofvitaminsA,CandK,manganeseandfolicacid.Importantmineralssuchasmagnesiumandpotassiumarealsofoundinspinach,asisvitaminB3,iron,phosphorus,copper,zincandfibre.Childrenundertheageofoneshouldnoteatspinach.
Fishfingerswithacoldherbsauce
2eggs150gporkrindsnacksSalt100gorganiccoconutoilorbutter4fishfillets
Beattheeggsinabowl.Processtheporkrindsinablendersothatitbecomeslikealight‘flour’.Addsalt.
Melttheoilorbutterinafryingpan.Cutthefishintofingers.Dipeachpieceintoegg,andthencoverthefishwiththeporkrind‘flour’.Frythefishforafewminutesoneachside.
Herbsauce200mlcrèmefraîche100mlmayonnaise125mlchoppedfreshherbs(parsley,dill,chives)Saltandpepper15mlvinegar
Mixalltheingredientstogether.
Serveasacolddippingsaucewiththefishfingers,mashedbroccoli(seepage122)andtomatoes.
TIPS
Thisrecipeworkswellwithwholefilletsoffishtoo.Addyourfavouritespicestotheporkflourforextraflavour.
Fishcasserolewithcrispybaconbits
4fishfillets1onion,chopped300mlfreshcream200mlcrèmefraîche100gPhiladelphia®creamcheese30mltomatopuréeSaltandwhitepepper
Saltandwhitepepper300mlgratedcheese15mlorganiccoconutoilorbutter150gbacon,diced20Brusselssprouts30mlbutter
Preheattheovento200°C.Greaseanovenproofdish.
Cutthefishintobite-sizedchunksandplaceintheprepareddish.Scattertheonionoverthefish.
Mixthecream,crèmefraîche,creamcheese,tomatopurée,saltandpeppertogetherinabowl.Pourthesauceoverthefishandbakefor20minutes.
Removethedishfromtheovenandsprinklethegratedcheeseontop,coveringthefish.Returntotheovenuntilthecheesebecomesgoldenincolour.
Heattheoilorbutterinafryingpanandfrythebaconuntilcrisp.Sprinklethebaconoverthecasseroledish.
CooktheBrusselssproutsinboilingwaterfor5–8minutes.Drainthewater,addthebutterandallowtomelt.MakesurealltheBrusselssproutsarecoveredandglazedwithbutter.Servewiththefishcasserole.
TIP
NotallchildrenenjoyBrusselssprouts.Alternatively,boilapotatoandmashwithbutterorservethecasserolewithmashedavocado.
Salmonwithcreamycheesesauceandbutter-friedvegetablestir-fry
500mlcrèmefraîche200mlfreshcreamSaltandpepperPinchofcayennepepper
Pinchofcayennepepper2clovesgarlic30mldrywhitewine(optional)4salmonfillets30mlbutter300mlgratedcheese(ParmesanorCheddarworkswell)
Preheattheovento180°C.Greaseanovenproofdish.
Mixthecrèmefraîche,cream,seasoning,cayennepepper,garlicandwinetogetherinasaucepanovermediumheatandsimmerforaround3minutes.
Placethesalmonfilletsintheprepareddish.Placeaknobofbutteroneachpieceofsalmon.Coverthesalmonwiththegratedcheeseandpourthesauceoverthetop.Bakefor30minutes.
Vegetablestir-fry100gbutter1yellowpepper4broccoliflorets8sugarsnappeas10cm-pieceleek4mushrooms,quarteredSaltandpepper
Meltthebutterinawokorpan.Chopthevegetablesintochunksandfrytheminthebutter.Thevegetablesshouldstillbecrisp,soonlyfryforashorttime,say5–8minutes.
Servethevegetableswiththefish.
TIP
Iavoidusingstockwhenmakingfood.Ifyoudousestockorbroth,makesureyoureadtheingredientsandavoidMSG.Aimforrawspicesthatarefreefromadditives.
Fishstew
30mlorganiccoconutoilorbutter400gfishofchoice500mlfreshcream30mlDijonmustardSaltandpepperJuiceof1lemon3hard-boiledeggs,finelychopped3tomatoes,finelychopped
3hard-boiledeggs,finelychopped3tomatoes,finelychopped
Melttheoilorbutterinasaucepan.Cutthefishintobite-sizedpiecesandfryintheoilforafewminutes.Addthecreamandmustard,salt,pepperandlemonjuice.Simmerfor15minutes.
Mixtheeggsandtomatoestogetherandaddtothefishstewjustbeforeserving.Don’tletitboil.
Servewithboiledasparagusorbroccoli.
TIP
Youcanaddafewknobsofbuttertothevegetablestoincreasethefatcontent.
Cabbage‘spaghetti’withtuna
2tinstunainwater,drained200mlfreshcream300mlcrèmefraîche100gPhiladelphia®creamcheese15mlcurrypowderJuiceof1lemon100mlchoppedfreshparsley
100mlchoppedfreshparsleySaltandwhitepepper250gcabbage
Spoonthetunaintoasaucepan.Addthecream,crèmefraîche,creamcheeseandcurrypowder.Addthelemonjuiceandparsley.Bringtotheboilandsimmerfor5minutes.Seasontotaste.
Shredthecabbageandboilinsaltedwaterforaround5minutes.
Spoonthecabbageontoplatesandpourthetunasauceoverthetop.
TIP
AlthoughIeatstrictlyLCHF,Ichoosetunainwater.Thisisduetothefactthattunaisofteninsunfloweroil,whichcontainsahugeamountofomega-6.Wealreadytakeinenoughomega-6,andtoomuchofitisn’tgoodforyou.
Salmonburgerwithacreamydressing
400gsalmonfillets100gwhitefish1⁄2onion,chopped1clovegarlic,crushedGratedzestandjuiceof1lemon2eggs,beatenSaltandpepper50gorganiccoconutoilorbutterforfrying
50gorganiccoconutoilorbutterforfrying
Cutthefishintosmallerpiecesandmakesuretherearenobones.Placethefish,onion,garlicandlemonzestandjuiceinafoodprocessorandblenduntilitformsacoarsemixture.Stirintheeggsandsaltandpepper.Formthemixtureintoburgerpatties.
Melttheoilorbutterinafryingpanandfrytheburgersovermediumheatforaround8minutesoneachside,turningregularly.
Creamydressing100mlmayonnaise200mlcrèmefraîche15mlcaviar(optional)15mlchoppedfreshdillJuiceof1⁄2lemonSaltandpepper
Mixalltheingredientstogetherinabowlandseasontotaste.Refrigerateuntilneeded.
ServethesalmonburgerswithLCHFbreadrolls,slicedtomatoes,lettuceandcreamydressing.
LCHFbreadrolls
200mlsesameseeds,plusextraforsprinkling100mlcoconutflour(availablefromhealthstores,alternativelyusealmondflour)15mlpsylliumhusk(availablefromhealthstores)Salt
10mlbakingpowder2eggs200mlfreshcream100mlgratedcheese
Preheattheovento200°C.Lineabakingtraywithbakingpaper.
Blendthesesameseedsinafoodprocessororwithahandblenderuntilitforms‘flour’.Addthecoconutflour,psylliumhusk,saltandbakingpowder.
Mixtheeggsandcreamtogetherandaddthecheese.Addtheeggmixturetotheflourmixtureandmixwell.Placeabout30mlofthemixtureinheapsonthepreparedtray.Sprinklesomesesameseedsontopofeachbunandbakefor15
preparedtray.Sprinklesomesesameseedsontopofeachbunandbakefor15minutes.
TIPS
Iuseonerollonthetopandoneatthebottomoftheburger,astheyareverydenseandfilling.Youcanalsoeatthesebreadrollsatbreakfasttime.
Butter-friedsalmonwithglazedchivetomatoesandcoriandercreamsauce
Butter-friedsalmon100gbutter100mlsnippedgarlicchivesorchives100mlchoppedfreshcoriander
100mlsnippedgarlicchivesorchives100mlchoppedfreshcoriander50mlchoppedfreshdill800gsalmonfilletsGratedzestof1⁄2lemon
Heatthebutterinasaucepanandaddhalfthechives,corianderanddill.Placethesalmonfilletsinthepanandsprinklewiththerestoftheherbsandthelemonzest.Frythefishoverlowheatforaround8minutes.Carefullyturnoverandfrytheothersideforanother8minutes.Keepwarm.
Coriandercreamsauce300mlcrèmefraîche150mlfinelychoppedfreshcorianderSaltandpepperJuiceof1⁄2lemon
Mixalltheingredientstogetherandrefrigerate.
Glazedchivetomatoes50gbutter250gcocktailtomatoes30mlsnippedgarlicchivesorchives
Meltthebutterinasaucepanandaddthetomatoes.Stirinthechivesandfryforacoupleofminutesuntilglazed.
Placethefishonaservingplatterandspoonthetomatoesaroundit.Servewiththecoldsauce.
TIP
Youcanuseotherherbsinthecoldsauce,suchasparsley,dillorevencrushedgarlic,ifyouprefer.
Fishstewwithdillandprawns
100gorganiccoconutoilorbutter1onion,chopped4–8mushrooms,sliced10cmbabymarrow(courgette,zucchini),chopped1yellowpepper,chopped
4broccolifloretsGratedzestandjuiceof1lemonSaltandpepper200mlfreshcream200mlcrèmefraîche200gPhiladelphia®creamcheese15mltomatopurée15mlDijonmustard30mlchoppedfreshdill400gfishofchoice,cutintobite-sizedpieces100gpeeledcookedprawns
Melttheoilorbutterinasaucepanandfrytheonionandthemushrooms.Addthebabymarrow,yellowpepperandbroccoliandfrytogetherforafewminutes.Stirinthelemonzestandjuice.
Addtheseasoning,cream,crèmefraîche,creamcheese,tomatopurée,mustardanddill,andstir.Addthefishtothestewandsimmeruntilthefishiscooked,around10minutes.
around10minutes.
Removefromtheheatandaddtheprawns.Servethestewasisorwithboiledasparagus.
TIP
Usewhichevervegetablesareinseasonandthatyourfamilyenjoys.
Pizza
2eggs200mlgratedcheese(useanyhardcheeselikeCheddarorGouda)25mltomatopurée
Topping
ToppingSelectionofyourfavouritetoppingingredients200mlgratedcheese
Preheattheovento200°C.
Whisktheeggsandaddthegratedcheese.Spreadthemixtureinacircleonabakingsheetonabakingtray.Bakethepizzabaseforaround10minutes.Removefromtheovenwhenitiscrispandgoldenbrown.
Spreadthetomatopuréeoverthepizzabaseandaddyourfavouritetopping.Sprinkleoverthegratedcheeseandplaceintheovenforaround10minutesuntilthecheesehasmelted.
1serving
TIPS
Ifyouwishtomakeafamily-sizedpizza,thendoubleorquadruplethequantitiesforthebase.Toppingscanincludeham,tomato,onion,mushrooms,Briecheese,olives,fetacheese,peppers,etc.
Risottowithcauliflower‘rice’
50gbutter1onion,chopped2clovesgarlic,crushed200mlwhitewine500mlcauliflowerrice(seepage129)500mlfreshcream1eggyolk
1eggyolk
Meltthebutterinafryingpanandsautétheonionandgarlic.Addthewineandbringtotheboil.Reducetheheatandsimmerfor5minutes.Addthecauliflowerrice.Pourinhalfthecreamandsimmerforanother8–10minutesuntilthecreamthickens.Ifitbecomestoodry,addmorecream.Therisottoshouldbecreamy.Removefromtheheatandstirintheeggyolk.
VARIATIONSTOADDTOTHERISOTTO
Prawnsandasparagus6asparagusspears,boiled300gpeeledcookedprawns
Addtheasparagustotherisottoatthesametimeasyouaddthecream.Onlyaddtheprawnsrightattheend.
Baconandmushroom50gorganiccoconutoilorbutter150gbacon,diced100gmushrooms,sliced
Melthalftheoilorbutterinafryingpanandfrythebaconuntilcookedtoyourliking.Removefromthepanandsetaside.Melttherestoftheoilinthepanandfrythemushroomsuntilcrisp.Mixthebaconandmushroomsintotherisottowhenyouaddthecream.
Chickenandbroccoli50gorganiccoconutoilorbutter3–4chickenfillets,thinlyslicedSaltandpepper
Pinchofpaprika1⁄2headbroccoli,brokenintosmallflorets
Melttheoilorbutterinafryingpanandfrythechicken.Addtheseasoningandpaprika.Addthebroccoliwhenthechickenhasagoldencolourandfrytogetherforafewminutes.Removefromtheheat.Addthechickenandbroccolimixto
thesimmeringrisotto.
TIP
Thesecretsofagoodrisottoarenottousemorethantwomainingredientsandtofindtwomainingredientsthattastegoodtogether.
Quickandsimpleovenbake
6hard-boiledeggs,sliced150ghamorsausage(atleast80%meat),diced100gmushrooms,sliced200mlmayonnaise200mlcrèmefraîche100mlDijonmustardSaltandwhitepepper
Saltandwhitepepper300mlgratedcheese
Preheattheovento200°C.
Arrangetheeggslicesonthebottomofacasseroledish.Layerthehamorsausageontopoftheeggsandthentopwithslicedmushrooms.
Mixthemayonnaise,crèmefraîche,mustard,saltandpeppertogetherandpourintothecasseroledish,coveringtheeggandmeatmixture.Sprinklegratedcheeseoverthetopandbakefor15–20minutes.
Servewithasalad.
TIP
Thisveryeasydishisperfectforabrunchorlightsupper.
Sidesandsauces
The low-carb eating plan focuses primarily on protein and fat.Accompaniments and extras therefore add variation, vitamins,antioxidants,colourandflavourtoyourmeals.
In the beginning itmight feel strange not to eat potatoes, rice orpastawith yourmeal, but youwill soon get used to the idea and
willfindnewalternativestocarbs,tomakeyourfoodenjoyablebutstillwithintheLCHFeatingplan.
Hereareafewofmyfamily’sfavouriteextras.
Mashedbroccoliorcauliflower
200mlfreshcream2headsbroccolior1headcauliflower,brokenintofloretsSaltandpepper1clovegarlic,crushed(optional)15mlbutter
Pourthecreamintoasaucepanandaddthebroccoliorcauliflower.Bringtotheboil,butkeepaneyeonitascreamboilsovereasily.Reducetheheatand
boil,butkeepaneyeonitascreamboilsovereasily.Reducetheheatandsimmerfor15minutes.
Addtheseasoningandgarlicandmixwithahandblenderuntilsmooth.Addthebutterandstiruntilthebutterhasmelted.
VARIATIONCookthebroccoliorcauliflowerinboilingwater.Drainandadd150gbutter,seasoningandgarlic.Mixwithahandblenderuntilsmooth.
4servings
TIP
Youcanprepareeitherbroccoliorcauliflower,oryoucanmakeamixofboth,whichisverypopularwithmyfamily.
Fennelgratin
300mlcrèmefraîche300mlfreshcream200gPhiladelphia®creamcheese3–5clovesgarlic,crushedSaltandpepper400gfennel,sliced2onions,slicedintorings300mlgratedcheese(Cheddarworkswell)
Preheattheovento150°C.
Mixthecrèmefraîche,cream,creamcheese,garlic,saltandpeppertogetherinabowl.
Arrangealayeroffennelandonionsinanovenproofdishandpouroverthecreammixture.Bakeintheovenfor45minutes,oruntilthefennelissoft.Removefromtheovenandsprinklethecheeseoverthetop.Bakeforanother10minutesuntilthecheeseismeltedandgoldenincolour.
Servewithsteak,coldmeatsorchicken.
4servings
TIP
Youcanalsopreparethisdishwithothervegetablesthatgrowaboveground,suchasbroccoliandcauliflower.
Broccolimix
1headbroccoli,brokenintoflorets30mlcrèmefraîche30mlmayonnaiseSaltandpepper30mlchoppedfreshparsley15mlsnippedchives15mlchoppedfreshcoriander100mlgratedcheese
Cookthebroccoliinboilingwaterforafewminutesandthendrain.Placetherestoftheingredientsinabowlandaddthebroccolitothis.Mixtogether.
Servewarmorcoldasasidedishorsalad.Lovelywithabarbecue.
Guacamole3avocados,peeledanddepipped2clovesgarlic,crushed1–2dropsTabasco®
Pinchofcayennepepper200mlcrèmefraîcheJuiceof1⁄2lime1⁄2redpepper,finelychoppedSaltandpepper
Mashalltheingredientstogetherusingafork.Forasmoothconsistency,useablender.
4servings
TIP
Sidedishesandmixesareeasytoprepare.Useyourimaginationandexperimentwithdifferentlow-carbingredients.
Creamyleekandbabymarrow
30mlbutter1leek,thinlysliced10babymarrows(courgettes,zucchini),thinlysliced200mlfreshcreamPinchofcayennepepperSalt
Meltthebutterinasaucepanandfrytheleekandbabymarrowforafew
Meltthebutterinasaucepanandfrytheleekandbabymarrowforafewminutes.Pourinthecreamandaddthecayennepepperandsalt.Bringtotheboilandthenreducetheheatandsimmeruntilitthickens.
Servewithmeat,fishorchickendishes.
4servings
TIP
Wearesousedtohavingrice,pasta,potatoesorfrieswithourmeals,butwejustneedtore-thinkandfindnewandhealthyalternatives.
Creamycabbage1⁄2mediumcabbage200mlfreshcreamPinchofwhitepepperSalt15mlbutter1eggyolk
Gratethecabbagewithacheesegraterandplaceinasaucepan.Addthecreamandbringtotheboil.Reducetheheatandsimmerfor10–15minutes.Addtheseasoningandremovefromtheheat.Stirinthebutterandeggyolk.
Servewithchickenormeatdishes.
4servings
Cauliflowerrice1headcauliflower1litrewaterSalt50gbutter
Gratethecaulifloweronthecoarsesideofacheesegrater.Bringthewaterandsalttotheboilinasaucepan.Addthecauliflowertotheboilingwaterandboilfor3minutes.Drainthecauliflowerinacolander.
Transferthecauliflowerricetoaservingbowlandaddthebutterontopsothatitmeltsintotherice.
Servewithstews.
4servings
Luxurioussalad
RomaineorcoslettuceAvocadoBabymarrows(courgettes,zucchini)MushroomsSpringonionsBroccoliGreenpepper
GreenpepperGreenasparagusBabyspinachLeekBlueberries(optional)
Alltheingredientsshouldbefreshandraw,excepttheasparagus,whichyoucanboilslightly.Cutupalltheingredients,excepttheblueberries,andarrangeonaplatterormixinasaladbowl.Scattertheblueberriesoverthetop.
TIP
Kidsmostoftenenjoysaladingredientswhentheyareallservedseparately.Thiswaytheycanthenpickandchoosewhattheylike.
Tomatosalad3tomatoes,thinlysliced1redonion,thinlyslicedintorings30mloliveoil10mltarragonvinegarorothervinegarSaltandwhitepepper15mlchoppedfreshtarragonorparsley
Layertheslicesoftomatoesandonioninashallowdish.Mixtheremainingingredientstogetherandpouroverthesalad.
4servings
TIP
Childrenoftenprefersaladsorvegetableswithoutdressing.Inthiscase,servethedressingontheside.
Zucchini‘tagliatelle’
10babymarrows(courgettes,zucchini)30mlorganiccoconutoilorbutter1–2clovesgarlic,crushed
Usingacheeseslicerorpotatopeeler,slicethebabymarrowintolongstrips.
Melttheoilorbutterinafryingpanovermediumheat.Addthegarlicandbabymarrowstrips.Carefullymixtogetherandfryforacoupleofminutes.Removefromtheheatbeforeitgetstoosoft.
Servewithmeat,chickenorfishdishesorwithafillingsauceinplaceofpasta.
Servewithmeat,chickenorfishdishesorwithafillingsauceinplaceofpasta.
4servings
Monique’slovelydippingsauce100mloliveoiloravocadooil100mlwhitevinegar30mlDijonmustard15mltomatopurée100mlmayonnaise
Blendalltheingredientstogetherwithanelectrichandblendersothattheoilblendsinwiththeotheringredients.
Servewithprawns,rawvegetablesorother‘fingerfoods’.
Makesaround350ml
TIP
Thedippingsaucecanalsobeusedasadressingforburgers,fish,prawnsorchickennuggets.
Bakedbroccoli
1headbroccoli,brokenintoflorets1onion,slicedintorings100gPhiladelphia®creamcheese200mlcrèmefraîche
100mlfreshcream2clovesgarlic,crushedSaltandwhitepepper200mlgratedcheese
Preheattheovento180°C.
Layerthebroccolifloretsandonionringsinanovenproofdish.
Mixthecreamcheese,crèmefraîche,cream,garlicandseasoningtogetherinabowl.Pourthemixtureoverthebroccoliandonionanduseaforktohelpthesaucerunin-betweenthevegetables.Bakefor30–40minutes.
Removethedishfromtheovenandsprinklethegratedcheeseoverthetop.Settheoventogrillandreturnthedishtotheovenuntilthecheeseisgoldenbrown.
4servings
TIP
Youcanpreparethisdishwithjustaboutanyvegetable.Thecreamcheesemakesitcreamyandthick.
Peppersauce45mlblackpeppercorns(oramixofblack,whiteandpinkpeppercorns)50gorganiccoconutoilorbutter10cm-pieceleek,finelychopped200mlfreshcream
Salt30mlcrèmefraîche
Coarselychopthepeppercornsinafoodprocesserorblender.
Melttheoilorbutterinafryingpan,addthepepperandstir.Fryforacoupleofminutes.Addtheleekandfryforacoupleofminutes.Pouroverthecreamandaddsalttotaste.Whenitstartstothicken,addthecrèmefraîche.
Thissauceshouldbequitethick.Atablespoonofsauceoneachplateisusuallyenough,anditisquitehot.Wonderfulservedwithagoodsteak.
4servings
TIP
Myteenagersenjoythissauce,butmyyoungestonefindsittoostrong.Foryoungerfamilymembers,mixtogether5mlsaucewith30–45mlcrèmefraîche.Thisgivesamilderyettastysauce.
Mushroomsauce50gorganiccoconutoilorbutter1onion,chopped100gmushrooms,sliced(feelfreetouseavariety)1–2clovesgarlic,crushedSaltandpepper
30mlWorcestershiresauce200mlfreshcream200mlcrèmefraîche
Melttheoilorbutterinafryingpanandfrytheonionforacoupleofminutes.Addthemushroomsandfryforanothercoupleofminutes.Addthegarlic,seasoningandWorcestershiresauce.Pourinthecreamandaddthecrèmefraîche.Simmerfor5–8minutes.
Removefromtheheatandblendwithahandblenderuntilsmooth.
Servewithchickenormeat.
4servings
TIPS
Allkindsofmushroomsworkwiththissauce.Useyourimaginationorwhat’sinseason.Ifyoupreferathickersauce,removefromtheheatandstirinaneggyolkattheend.Alternatively,add30–45mlPhiladelphia®creamcheese.
Heavenlysauce200mlcrèmefraîche200mlfreshcream15mlDijonmustard15mltomatopurée5mlpaprikaSaltandwhitepepper4clovesgarlic,crushed15mldriedtarragon
Mixalltheingredientstogetherinasaucepanandbringtotheboil.Reducetheheatandsimmerfor7–9minutes.Ifyoupreferarunniersauce,addmorecream.Ifyouwantathickersauce,simmerforlonger.
Servewithgrilledchickenfilletsorbarbecuedmeat.
4servings
TIP
Alwaysreadthelistofingredientsforthemustardyoubuybecauseitoftencontainslotsofcarbs.Dijonmustardisusuallylowincarbs.
Healthysnacking
Ifyouorthekidsarehungryduringtheday,thenasnackisagoodchoice–therightkindofsnack.
The idea is not to snack all day long, but if there is a big gapbetweenmeals,oryouaregoingtoworkoutorthekidshavesportactivities,thenasnackisprobablyagoodidea.
The snacks given in this chapter are also good as after-trainingsnacks and are a healthy alternative to tea-time snacks if you arehavingafternoonguests.
Snack time should not be used as an excuse to eat, so try todistinguishbetweenbeinghungryandjustfeelingnibbly.Childrenuse a lotmore energy than adults, so theydo tend to behungriermore often and usually exhibit this need for food with a changeinmood.
Inthischapterthesuggestions,tips,recipesandideasforsnackingwillwork for everyone, young and old.My snack ideas are quitesimilartomybreakfastsuggestions,andcanbeeasilyinterchanged.
Happysnacking!
Crispbreadsandwich
2pieceslowcarbcrispbreadperserving(seepage37)
Suggestionsforsandwichfillings:
Butter,salami,BriecheeseandyellowpepperButter,ham,cheeseandtomatoButter,cheeseandtomatoButter,Briecheeseandavocado
Allingredientsshouldbefreshand/orraw.
CheesebombsUseacheeseslicerandslicethecheese.Add5mlbutterorPhiladelphia®creamcheese,rollupandenjoy.
2–6perserving
Cheeseandsalamirollswithpeppersandapple
4slicescheese4slicessalamiorham20mlbutterorhigh-fatcreamcheese1⁄2red,greenoryellowpepper1⁄2apple(forthosewhomanagefruitintheirdiet–canbe
omitted)
Layertheslicesofcheese,salamiorhamand5mlbutterorcreamcheese.Cutthepepperandappleintothinslicesandplaceasliceofeachonthecheese.Rollup.Agoodandhealthysnack!
1serving
Pancakes1egg15mlpsylliumhusk(availablefromhealthstores)30mlfreshcreamSeedsfrom1⁄2vanillapod15mlorganiccoconutoilorbutterMakes1pancake
Servewith100mlwhippedcream100mlfreshberries
Whisktheegg,psylliumhusk,creamandvanillatogether.
Melttheoilorbutterinafryingpan.Pourtheeggmixtureintothepanandfrythepancakeoverlowheat.Turnoverwhentheundersideiscooked.Cooktheotherside.
Servewithwhippedcreamandberries.
TIPS
Youcanuseappleinsteadofpearfortheminipancakes.Youcanalsoadd15mlchoppednuts.Thismakesalovelydessert,Sundaybreakfastorafillingsnack.Myyoungestdaughter,whoisnotsofondofeggs,lovesthesepancakes.
Cinnamonandpearminipancakeswithvanillacream
1smallpear1egg30mlalmondflour(availableathealthstores)5mlpsylliumhusk5mlgroundcinnamon
5mlgroundcinnamon15mlbutter100mlfreshcreamSeedsfrom1⁄2vanillapod
Gratethepearwithacheesegrater.
Whisktheeggandaddthealmondflour,psylliumhuskandcinnamon.Addthree-quartersofthepearandmixwell.
Meltthebutterinafryingpanandspoontablespoonfulsofthepancakemixtureintothepantomakefourpancakes.Frythemforafewminutes,untilset.Turnoverandfrytheotherside.
Whipthecreamandaddtheremainderofthegratedpearandthevanilla.
Servethepancakeswiththecream.
VARIATIONIffruitisnotpartofyoureatingplan,youcanusegratedbabymarrowinstead.Squeezeoutthewaterfirstandfollowtherecipeasabove.
2servings(4minipancakes)
Easy-to-makechildren’ssmoothie100mlfreshcream100mlGreekorBulgarianyoghurtorplainyoghurt100mlfrozenberries
Mixalltheingredientstogetherinablender.Serveimmediately.
1serving
Appleandcinnamonsmoothie
15mlbutter1⁄2apple,peeledandchopped5mlgroundcinnamon100mlfreshcream100mlGreekorBulgarianyoghurtSeedsfrom1⁄2vanillapod3–5icecubes
Meltthebutterinasaucepanandaddtheapplechunksandthecinnamon.
Meltthebutterinasaucepanandaddtheapplechunksandthecinnamon.Simmerfor5–8minutesuntiltheapplesaresoftandmushy.
Mixalltheingredients,includingtheapple,togetherinablender.Serveimmediately.
1serving
Fillingsmoothie200mlfrozenberries100mlsodaorsparklingwater200mlfreshcream1avocado1eggyolkSeedsfrom1⁄2vanillapod1⁄2ripepear(forchildrenorthosewhodonotneedtorestricttheirfruitintake)
Mixalltheingredientstogetherinablender.Serveimmediately.
2servings
Lowcarbproteindrink(eggmilk)andhotchocolateSeepage41.Eggmilkisgreatasasnackandreallygoodjustbeforeorafterawork-out.
TIPS
Smoothiesaregreatsnacksforkidsandadults,especiallyjustbeforeoraftertraining.Foradults,exchangethefruitforavocadotoavoidfructose.Vanillaandcinnamonworkwellinmostsmoothies,asdonutsandeggyolk.Thisaddsevenmorenourishmentandmakesyoufeelfull.
Eggsnack
1hard-boiledegg30mlmayonnaise5mlbutterSaltandpepper15mlchoppedfreshparsley
Mashtheeggwithafork.Addthemayonnaiseandthebutter.Seasonwiththesalt,pepperandparsley.
Serveasisoronalettuceleaf.Workswellonslicesofhamtoo.
1serving
TIP
Ifyourchildeatsbreadorthelowcarbcrispbreadonpage37,thenthisislovelytohaveontop.Itisquitefillingtoo.
Avocadosnack
1avocado,halvedanddepippedSaltandpepper30mlmayonnaise30mlgratedcheese
Seasontheavocadohalveswithsaltandpepper.Spoon15mlmayonnaiseoneachhalfandsprinkleoverthecheese.
2servings
TIPS
Anavocadocontains4.4gcarbs,15.3gfatand2.0gproteinper100g.ItalsocontainsvitaminE(anantioxidant),magnesium,folicacidandpotassium.Avocadohasawonderfulconsistencyandissuitableforyoungchildrenandbabies.Avocadosareeasytobringalonginyourbagorbackpackasasnack.Mychildrenoftenhaveavocadoasanaccompanimenttodinnerinsteadofpotatoes,pastaorrice.
Applesnackwithnutbutter
1appleorpear,sliced40mlnutbutter(macadamianutbutter,almondbutter,peanutbutter)
Slicetheappleorpearandadd5mlnutbuttertoeachslice.
2servings
PicnicsnacksSausages(atleast80%meat)Eggwrapswithfavouritefillingorwithcheeseandtomato(Awrapisanomelette(seepage34)consistingof2eggsand30mlfreshcreamfriedinbutter.Leavetocoolandthenaddafillingofyourchoice.Rolluptoformawrap.)Cherrytomatoes
AvocadoCubesofcookedchickenonatoothpickCheesecubesLowcarbcrispbread(seepage37)NutsPepperrings(yellow,orange,redorgreen)Rooibosteainathermos
Puttogetheramixofsomeoftheabovesuggestionsindifferentcontainers.
TIP
Nutbuttersareagreatsourceofenergy,butarealsohighincarbs,withpeanutbutterbeingtheworstandmacadamianutsthebest.
Dessertsandfestivemoments
Celebrations, especially birthdays, and festive occasions such asChristmas, Easter, Valentine’s day and Halloween are associatedwithsweetthings.
Everynowandthenit’snicetoenjoyaspecialtreatafterdinnerorfor afternoon tea, but sweet and sugar is not a must on these
occasions. I will admit, however, that there aren’t many LCHFsweetsaroundthatdon’tcontainsugarorartificialsweetener.
I don’t have any miracle solutions to this, as a low-carb cakewithoutthesweettasteisnotthesameasthesweetversion.IfIdochoosetomakeadessertIalwaysdoittheLCHFway,withoutthesweetness,andIoftenservesomegoodcheeseafterameal.
If I do bake or prepare a dessert, I use vanilla seeds, coconut orberries.ForchildrenIoptforhomemaderatherthanboughtsweetsandcakes,andfindthathoneyisabetterchoiceofsweetenerthansugar.Ido,however,haveafavouritethatevenmychildrenenjoy,andthat’smychocolatemousse.
Choosewhatsuitsyouandyourfamily.Thelevelofsweetnesswillbedeterminedbyyourneedsandtolerancelevels.
Monique’srealchocolatemousse
200gdarkchocolate(atleast70%cocoa,butpreferablyabove80%)1eggyolk
Pinchofsalt5mlgratedorangezest(optional)50mlorganiccoconutoil500mlfresh
5mlgratedorangezest(optional)50mlorganiccoconutoil500mlfreshcream
Breakthechocolateintopiecesandmeltinabowlsuspendedoversimmeringwater.
Mixtheegg,saltandorangezesttogetherinabowl.Ifthecoconutoilissolid,meltitsothatitisinliquidform.Slowlyaddthecoconutoiltotheeggmixture,stirringallthetime.Whipthecreamlightly,nottoostiff.
Addtheoilandeggmixturetothemeltedchocolateandstirtogether.Carefullyfoldthechocolateintothewhippedcream.
Pourthemousseintoalargebowlorindividualglassesorbowls.Refrigerateforatleast1hour.Removefromthefridge15minutespriortoserving.
Decoratewithcreamandberriesifyoulike.
6servings
TIPS
Ifyouaremakingthemousseforchildren,theywillprobablypreferthe70%cocoachocolate.Forthosewhoaresensitivetosweettastes,usethehighestpercentagecocoachocolatethatyoucanfind.Iuseboth100%cocoachocolatemixedwith85%or90%.Youcanalsomakeaberrypuréetoservewiththechocolatemousse.
Low-carbcheesecake
Crust100gbutter250mlchoppedmixedrawnuts10mlgroundcinnamonSeedsfrom1⁄2vanillapod200mldesiccatedcoconut
Preheattheovento175°C.
Meltthebutterinasmallsaucepan.Mixalltheremainingcrustingredientstogetherandaddthemeltedbutter.Pressthecrustintoapiedishandbakefor5–10minutes.
Filling300gPhiladelphia®creamcheese2eggsSeedsfrom1⁄2vanillapod100mldesiccatedcoconut
Usinganelectricbeater,whipthecreamcheese,eggs,vanillaandcoconuttogether.Pourthefillingontothepiecrust.Bakefor30minutesandthenremovefromtheovenandallowtocool.
Refrigerateuntilserving.(Thisisasfarasyoucanprepareaheadoftime.)
Topping200mlcrèmefraîcheBerries
Whipthecrèmefraîchewithanelectricbeaterandspreadoverthetopofthebakedcheesecake.Addtheberriesontop,inaheap.
Makes1cake(12servings)
TIP
Makesureyouuseunsweetenedvanillaifyouchoosetousevanillaessenceasasubstituteforvanillapods.
Raspberry(orotherberry)mousse
5mlpowderor2sheetsgelatine400mlraspberries(orotherberries)Seedsfrom1vanillapod400mlfreshcream
Preparethegelatineaccordingtothepackageinstructions.
Placetheberriesinasaucepanandcookovermediumtolowheatforaround10
Placetheberriesinasaucepanandcookovermediumtolowheatforaround10minutes.Blenduntilsmoothusinganelectrichandmixerorfoodprocessor.Stirinthegelatineandvanillawhiletheberriesarestillwarm.Setasideandallowtocool.
Whipthecreamandthenfolditintothecooledberrypurée.Pourthemixtureintosmallservingbowls,glassesoronelargeservingdish.Refrigerateforatleast2hours.
Serveasisorwithaspoonofwhippedcreamontop.Youcanalsodecoratewithasmallpieceofdarkchocolate.
4servings
TIP
Blackcurrantsmakeagreatvariationofthisdessert.
Pannacotta
500mlfreshcream15mlorganiccoconutoil200mldesiccatedcoconutSeedsfrom1vanillapod5mlpowderor2sheetsgelatineBerriesand/orcoconutflakesfordecorating
Pourthecreamandcoconutoilintoasaucepanandbringtotheboil.Addthe
Pourthecreamandcoconutoilintoasaucepanandbringtotheboil.Addthedesiccatedcoconutandthevanilla.Stirandremovefromtheheat.
Preparethegelatineaccordingtothepackageinstructions.Addthegelatinetothemixture,stirringcontinuously.
Pourthepannacottaintosmallglassesoralargebowl.Refrigerateforatleast2hoursoruntilit’stimetoserve.Decoratewithberriesand/orcoconutflakes.
VARIATIONTomakechocolatepannacotta,grate6squaresofdark(85%cocoa)chocolateandaddittothecreamjustbeforeyoupourthepannacottaintoservingglasses.Youcanalsomeltthechocolateintheboilingcreamforasmootherchocolatepannacotta.
6servings
TIP
Meltdarkchocolateandgetthekidstohelpmakedecorationsforthedessert.Makesureyouusegreaseproofpapersothatthechocolatedoesnotsticktotheworksurface.
Pearandraspberrypiewithadashoflimecream
30mlbutter300mldesiccatedcoconut45mlpsylliumhusk(availablefromhealthstores)5mediumpears
200mlchoppedmixedrawnuts100mlsunflowerseedsorpumpkinseeds
200mlchoppedmixedrawnuts100mlsunflowerseedsorpumpkinseeds200mlfreshcream
200mlcrèmefraîcheSeedsfrom1vanillapod5mlgroundcardamom100mlraspberries
Preheattheovento180°C.Greaseapiedishwiththebutter.
Sprinklecoconutontothebottomoftheprepareddishandsprinkleoverthepsylliumhusk.Cutthepearsintowedgesorslicesandplaceinthedish,coveringthecoconut.Sprinkleoverthenutsandseeds.
Bringthecream,crèmefraîche,vanillaandcardamomtotheboilinasaucepan.Pourthecreammixtureoverthefruitinthepiedishandbakefor20–30minutes.
Removethedishfromtheovenandscattertheraspberriesoverthetopofthepie.Returnthepietotheovenandbakeforanother7minutes.
8servings
Limecream300–500mlfreshcreamGratedzestof1⁄2lime
Whipthecreamandaddmostofthelimezest.Saveapinchtosprinkleontopofthecreamasgarnish.
Servethepiewarmorcoldwiththelimecream.
TIP
Ihavealargepeartreeathome,soIusuallymakethispieintheautumnwhenIhavepearsinthegarden.Youcanuseapplesinsteadofpearsandthenaddatouchofcinnamon,whichislovelywiththeapples.
Chocolatelollipops
200gdarkchocolate(atleast70%cocoa,butpreferably90%cocoa)1redchilli,seededandfinelychopped(optional)15mlorganiccoconutoil
Setasideanicecubetray.
Breakupthechocolateandplaceinabowlsuspendedoverapotofsimmering
Breakupthechocolateandplaceinabowlsuspendedoverapotofsimmeringwater.Addthechilliandcoconutoiltothemeltedchocolate.
Spoonthechocolateintoeachicecubecompartment.Placethetrayinthefridgeforawhileuntilthechocolatestartstoharden.Insertice-creamorlollipopsticksbeforethechocolatehardenscompletely.Keepaneyeonthechocolatesothatthesticksdon’tfallover.
Makes6
TIPS
Youcanaddwhateveryouliketothechocolate.Insteadofchilli,tryfinelychoppednuts,desiccatedcoconut,vanillaseedsorgojiberries.Thechocolatelollipopislovelytodipinamugofhotcoffee(foradults)orwarmmilk(forkids).Thecoconutoilmaycolourthechocolatewhiteinplacesbecausethecoconutoilturnswhitewhencold.Therearemanydifferenticetraysinvariousshapesthatcanbequitefuntouse.
Creamcake
Base300mlchoppedalmondsormixednuts200mldesiccatedcoconut4eggwhites
Seedsfrom1vanillapod
Preheattheovento150°C.Drawthreecirclesonbakingpaper,18cmindiameter.Placethebakingpaperonabakingtray.
Grindthenuts(fineorcoarse)andmixwiththecoconut.Beattheeggwhitesuntilstiffandfoldinthenutandcoconutmixtureandvanilla.
Spreadthecakemixturewithinthecirclesonthebakingpaperandbakefor15minutes.Assoonastheyareready,loosenthemfromthepaper.Iftheycoolfirst,theywillsticktothepaper.
Filling500mlfreshcreamBerries,fruitorspice
Whipthecreamuntilstiff.Chooseoneortwoofthefollowingfillings:clementinesegments,mashedstrawberries,pomegranateseeds,coarselygratedchocolateorcocoapowder,orcinnamon.(Orleavethecreamplain.)
Placethefirstpartofthecakebaseonaservingplate.Coverwithwhippedcreamandwhateverfillingyoudecidetouse.Placethenextcakebaseontopofthatanddothesamewiththecreamandfilling.Placethelastcakelayerontopandaddcream.Decorateasyouwishwithgrateddarkchocolateorafewberries.
Makes1cake
TIPS
Thiscakeworkswellforbirthdaysorafternoontea.Ifyoumeltsomedarkchocolateinabowlsuspendedoversimmeringwater,youcanblendthatintothecreamtomakeachocolatecake.Forkids,useachocolatewithasmallerpercentageofcocoaiftheydon’tlikethedarkerchocolate.
Low-carbcolddrink/‘juice’concentrate
700mlwater1cinnamonstick1vanillapod,splitlengthwaysJuicefrom1orange300mlmulberries(blackberriesorstrawberriescanalsobeused)300mlraspberries
100mlblueberries
100mlblueberries
Pourthewaterintoasaucepanandaddthecinnamon,theseedsfromthevanillapodandtheorangejuice.Addalltheberries.Bringtotheboil,thenreducetheheatandsimmerfor15minutes.Ifitisverythick,addalittlewater.Removethesaucepanfromtheheatandleavetodrawfor3hoursorovernight.
Strainthecolddrinkthroughacleanclothorteatowelandpourintoabottle.Refrigerate.Addwatertotaste.
Makes1litre
TIPS
Useberriesthatareinseason.Togetafizzydrink,youcanmixthecolddrinkwithsparklingwaterwhenserving.
Creamypomegranatewithpecannuts
500mlfreshcream1pomegranate200mlpecannuts,roughlychopped2squaresdarkchocolate,gratedMintleavesfordecorating
Whipthecreamuntilquitestiff.Halvethepomegranateandhitthebackwithabigwoodenspoon(orotherlargespoon)sothattheseedsfallout.Mixthepomegranateseedsandnutsintothecream.Sprinklethegratedchocolateoverthetopanddecoratewithamintleaf.
4servings
TIPS
ThisdessertisveryfestiveandperfectatChristmastime.Youcanexchangethepomegranateforclementinepiecesorraspberries.Youcanevenaddvanillaseedstogetaslightlysweetertaste.
Low-carbicecream
Vanillaicecream–basicrecipe300mlfreshcreamSeedsfrom1vanillapod3eggs,separated250gmascarponecheese
Pourthecreamintoabowl,addtheseedsfromthevanillapodandwhipthecreamuntilthick.Whisktheeggyolksandaddtothecream.
Stirthemascarponeuntilsoftandaddtothecreamandeggmixture.
Whisktheeggwhitesuntilverystiff.Foldtheeggwhitesgentlyintothecreammixture.
Pourthemixtureintosmallcupsorcontainersoraspringformcakepan.Ifyouuseaspringformpan,thenlineitwithplasticwrapfirstsothatyoucaneasilyremovetheicecreamfromthepan.
Freezetheicecreamforaminimumof3hours,butpreferablyovernight.Leaveatroomtemperaturefor10–20minutesbeforeserving.
Strawberryicecream1quantityvanillaicecream200mlstrawberriesorotherberriesofyourchoice
Preparethebasicice-creamrecipeaccordingtodirections.Blendtheberrieswithanelectrichandblenderorfoodprocessorandstirtheberrypuréeintothevanillaicecream.Freezeasinstructed.
Chocolateicecream1quantityvanillaicecream150gdarkchocolate(atleast70%cocoa)
Preparethebasicice-creamrecipeaccordingtodirections.Meltthechocolateinabowlsuspendedoverasaucepanofsimmeringwater.Removefromtheheatandleavetocoolforashortwhile.Foldthechocolateintothevanillaicecream.Freezeasinstructed.
Lemonicecream1quantityvanillaicecream2lemons
Preparethebasicice-creamrecipeaccordingtodirections.Halvethelemonsandsqueezeoutthejuice.Cleanoutthelemonssothatallthelemonfleshhasbeen
squeezeoutthejuice.Cleanoutthelemonssothatallthelemonfleshhasbeenremovedfromthelemonhalves.Mixthelemonjuicewiththevanillaicecreamandfreezeasinstructed.
Toserve,cutoffasmallpieceofthebaseofeachlemonhalfsothattheystandupright.Fillthelemonhalveswiththeicecream.
4–8servings
TIPS
Garnishthevanillaicecreamwithberries,grateddarkchocolate,gratedlimeorlemonzest,groundcinnamonorcocoapowder.Youcanalsomakeicelolliesusingice-creamlollymoulds.
Ice-creamcake
1quantityvanillaicecream(seepage171)300mlfreshcream500mlstrawberriesorraspberries(saveafewfordecorating)
Lineaspringformcakepanwithplasticwrap.Pourtheice-creammixtureintothepanandfreezeforatleast3hours,butpreferablyovernight.
Removefromthefreezerandplacetheicecreamonalargeservingplatter.Dothis15minutesbeforecoveringanddecoratingthecakewiththecream.
Whipthecreamandpuréetheberries.Coverthecakewiththeberrypuréeandthencoverthewholecakewithwhippedcream.Decoratewithafewofthereservedberries.Serveimmediately.
8servings
TIP
Youcanalsofreezetheicecreaminabowl.Beforeserving,removethebowlfromthefreezerandleaveoutfor10–15minutestoallowittosoftenslightly.Usingaspoon,scoopoutchunksoficecreamandplaceinindividualbowls.Whipthecreamandpipeitontopofthebowloficecream.Halvetheberriesandarrangethemontop.Thisisperfectforchildren’sbirthdayparties.
Low-carbtreats
100mlblueberries
100mlblueberries200gdarkchocolate(85–90%cocoa)Seedsfrom1vanillapod5mlgratedorangezest
30mlpistachionuts,coarselychopped30mlcashewnuts,coarselychopped15mlpeanuts,coarselychopped30mlpinenuts,coarselychopped15mldesiccatedcoconut30–45mlmacadamianutbutter(orunsweetenedpeanutbutter)1driedapricot,finelychopped(optional)
Preheattheovento180°C.
Placetheblueberriesonabakingtraylinedwithbakingpaperand‘dry’themintheovenfor45minutes.
Meltthechocolateinabowlsuspendedoversimmeringwater.Removefromtheheatandaddthevanillaandorangezest.
Pourthechocolateontogreaseproofpaperandsprinklewiththenutsandcoconut.Usingateaspoon,distributethenutbutterevenlyalloverthechocolateandnuts,insmallheaps.Distributetheberriesoverthetop.
Sprinkletheapricotpiecesontop.Refrigerateuntilthechocolatehardens.Breakintosmallerpiecesbeforeservingandplaceinaservingbowloronaplate.
TIPS
ThisisawonderfultreatatChristmastimeorforparties.Haveapiecewithacupofcoffeeafterdinner,justnottoooften!Makesureyouuseunsweetenedvanillaifyouchoosetousevanillaessenceasasubstituteforvanillapods.
Lemoncoconuttops
50gbutter200gdesiccatedcoconut2eggsSeedsfrom1vanillapodGratedzestandjuiceof1⁄2lemon100gdarkchocolate(atleast70%cocoa,butpreferably90%)(optional)
Preheattheovento175°C.Lineabakingtraywithbakingpaper.
Preheattheovento175°C.Lineabakingtraywithbakingpaper.
Meltthebutterinasaucepanandaddthecoconut.Removefromtheheatandstirintheeggsandvanilla.Addthelemonzestandjuiceandmixwell.
Shapethemixture,usingyourhands,intosmalltopsandplaceonthepreparedbakingtray.Bakefor15–20minutes.Allowtocool.
Meltthechocolateinabowlsuspendedoverasaucepanofsimmeringwater.Dipthebottomofeachcoconuttopinthechocolateandplaceongreaseproofpaperuntilthechocolatehardens.Placeeachcoconuttopinaminicupcakecup.
Makes15–20
TIP
Youcanalsousethisrecipeforacakebase.Drawcirclesonbakingpaperandspreadthecoconutmixtureinthecircle.Bakeintheovenuntilgoldenincolour.Addwhippedcreamand/orberriesontop.
Chocolateballs
100mlcoconutcream75gbutter75gorganiccoconutoil100mlrawmixednuts,finelychopped(optional)100mldesiccatedcoconut2eggyolks
30mlcocoapowderSeedsfrom1vanillapodextrachoppednutsordesiccatedcoconutfor
Seedsfrom1vanillapodextrachoppednutsordesiccatedcoconutforcoating
Separatethethickcreamypartofthecoconutcreamfromtheliquid(it’susuallyinalump).Onlyusethethickcream.Addtherestoftheingredientsandmixwell.Usingyourhands,rollthemixtureintoballs,anysizeyoulike.
Rolltheballsinsomechoppednutsordesiccatedcoconut.
TIPS
Coconutoilbecomesliquidat24°C,soiftheoilisinthefridgeorinacoolcupboardyoumayneedtowarmitslightlyinordertomakeitmoremanageable.Ifthechocolatemixtureistoorunny,refrigerateitforawhiletohardenslightlyandmakeiteasiertorollintoballs.
Weekendsnacks
Weekends are often associated with time spent with family andfriends,whether it’s a get-together on a Friday evening, a familymoment in theparkor a festivedinnerwith friends, andmuchofthistimeinvolvesfood.
Wealso tend to eatmoreonweekendsanddifferent compared to
the rest of theweek– thinkparty foods, fast foods, candy, chips,sodasorpicnics.
InmyfamilywehaveatraditionthatSaturdayis‘candyday’.Itisthe only day in theweek that the kids are allowed to eat a bit ofcandy – but one day a week is enough. I try to associate theweekend with family and friends and good food, so instead ofchips,candyandsodaImakemyownsnacksforthefamily.
There are very good low-carb alternatives to make and eat onweekends. In this chapter I give you some ideas for healthyalternativesforweekendsnackingorsnackingingeneral.
Idon’tgiveservingsforsnacksbecause theLCHFmethodmeansyou generally eat until you are full and this depends on theindividualandhowhungryyouare.
Cheesechips
UseagoodCheddarcheeseoranotherhard,tastycheese.
Preheattheovento200°C.
Slicethecheesewithacheeseslicer,folddoubleandarrangeonabakingsheetortray.Leavesomespacebetweentheslicessothattheydon’tallmelttogether.
ortray.Leavesomespacebetweentheslicessothattheydon’tallmelttogether.
Placethetrayonthetopshelfoftheovenfor3–6minutes.Keepaneyeonthecheesebecauseonceitstartstocolour,itcanburnveryquickly.Youwantittobecomecrisp.
Youcanalsopreparethesechipsinthemicrowave.Prepareinthesamewayandplacethecheeseonbakingpaperinthemicrowave.Microwaveat100%powerfor3–5minutes,watchingthatthecheesedoesn’tburn.
Assoonasthecheesechipsareready,removefromtheheatandplaceonaplatetocool.
Serveasisorwithsouporsomebutteroneachchip.
TIP
Spicethecheesechipswithsaltand/orpepper,chillipowderoranyotherfavouritespice.
Peppernuts
100mlrawnutsofchoice5mloliveoil5mlfreshlygroundblackpepper
Placethenutsinasmallfreezerbagandaddtheoilandpepper.Holdthebagclosedandshakeitwellsothatthenutsarecoatedwiththeoilandpepper.
Heatafryingpanandfrythenutmixtureforafewminutes,shakingthepaneverynowandthen.Placeinaservingbowlandenjoy.
Partyskewers
CocktailtomatoesPeppersCheeseRaspberriesCookedsausages(atleast80%meat)
Cutuptheingredientsintobite-sizedpiecesandallowthreetofourpiecesperskewer.
skewer.
Useanyskewersyouhavetohand.
TIP
Useanyofyourfavouritevegetables,homemademeatballsorolives.Useingredientsthatyouandyourkidsenjoy.
Cheeseandnutballs
200gbluecheese200gPhiladelphia®creamcheese100mlchoppedrawnutsofchoice
Mashthetwocheesestogetherandrollintobite-sizedballs.Rollthecheeseballsinthechoppednuts.
inthechoppednuts.
Herbandcheeseballs200ggoat’scheese200gPhiladelphia®creamcheese100mlfinelychoppedfreshdill(oranyotherfavouriteherb)
Mashthetwocheesestogetherandrollintobite-sizedballs.Rollthecheeseballsinthechoppeddill.
TIP
Youcanusejustaboutanyfavouritespiceorherbtocoatthecheeseballs.Cinnamonisverynice,asischoppedsaltedpeanuts(ifyoueatthose)orfinelychoppedchilli.Choppedgojiberriescanaddabitofsweetness.
Pearsnackswithcheese
1pear,cutinto8slices8slicescheese8walnuts
Preheattheovento180°C.
Placethepearslicesonabakingsheetortray.Lay1sliceofcheeseoneachsliceofpear.Placeawalnutinthecentreofeachpearsnack.
Grillthecheeseintheovenfor15minutes,oruntilthecheesehasagoldenbrowncolour.
Chocolateandnutbars
300gdarkchocolate(70–90%cocoa)200gsugar-freepeanutbutterPinchofsalt
100mlchoppedrawnutsofchoice100mlchoppedsaltedpeanuts
Linethebottomofaspringformcakepanwithbakingpaper.
Melt150gchocolateinabowlsuspendedoverasaucepanofsimmeringwater.Pourthemeltedchocolateintothepreparedpanandleavetocoolforashortwhile.Spreadthepeanutbutteroverthechocolateandspreadoutallthechoppednutsontopofthat.Sprinklewiththesalt.
Melttherestofthechocolateandpouritoverthenutssothattheyarecompletelycovered.Placeinthefridgeandletitsetforacoupleofhours.
Cutintopiecesaround3x3cminsize.Servestraightawayastheymeltquitequickly,otherwisestoreinthefridgeuntilneeded.
TIP
Ifyouwantasweeterversion,usechoppeddriedapricotsorgojiberries.Althoughnotreallyrecommended,thekidsusuallypreferthisoneandI’dsayit’sabetterchoicethananyboughtcandyorchocolatebars!
Chilliandcheesepoppers
8jalapeñochilliesCheddarcheese150gporkrindsnacks1egg,beaten75gorganiccoconutoil
Makeasmallincisionalongthesideofeachjalapeñoandremovealltheseedsfrominside.GratetheCheddarcheeseorcutintopiecesandfilleachjalapeño
frominside.GratetheCheddarcheeseorcutintopiecesandfilleachjalapeñowithcheese.Closeup.
Processtheporkrindsuntiltheyformapowder(whichyouuseinsteadofflour).Dipeachjalapeñointhebeateneggandthencoverwiththeporkrind‘flour’.
Heatthecoconutoilinafryingpanandfrythejalapeñopoppersuntiltheyhavealovelygoldencolour.
TIPS
Thisrecipealsoworkswellwithcreamcheeseormozzarella.Jalapeñosarenotrecommendedforchildren.Usemozzarellacheeseandmakemozzarellasticksinthesameway.
Recipeindex
The index that appeared in the print version of this title was intentionallyremoved from the eBook. Please use the search function on your eReadingdevicetosearchfortermsofinterest.Foryourreference,thetermsthatappearintheprintindexarelistedbelow.
BaconandsausagebakeBacon-wrappedchickenwithfetaBeef,GoulashsoupShepherd’spie
BobotieBread,CrispbreadsandwichEasylow-carbsandwichLCHFbreadrollsLow-
carbcrispBreakfast,CreamyscrambledeggsCrispbreadbreakfastEasylow-carb
sandwichEggmilkLow-carbmuesliLuxurymorningsmoothieMueslibreakfastOmelettesSavourymuffinsTraditionalbaconandeggsChicken,Bacon-wrappedchickenwithfetaBaked,withleekandsun-driedtomatoCasserolewithmushroomsCreamysoupwithvegetablesGrilledwingswithdippingsauceNuggetswithdippingsaucesRoast,withlimeandgarlicandroastedvegTarragonchickenwithredcoleslawThaistir-frywithgingerandcoconutDesserts,ChocolateballsChocolatelollipopsCreamcake
CreamypomegranatewithpecannutsIce-creamcakeLemoncoconuttopsLow-carbcheesecakeLow-carbicecreamMonique’schocolatemoussePannacotta
PearandraspberrypieRaspberrymousseDrinks,ConcentrateEggmilkHotchocolateSmoothies
Eggs,CreamyscrambledEggmilkEggsnackOmelettesTraditionalbreakfastFishandseafood,Butter-friedsalmonwithglazedchivetomatoesandcoriandercreamsauceCabbage‘spaghetti’withtunaFilletof
tomatoesandcoriandercreamsauceCabbage‘spaghetti’withtunaFilletoffishwithcoconutandhorseradishFishcasserolewithbaconbitsFishfingerswithaherbsauceFishstew
FishstewwithdillandprawnsGingerandgarlic-coveredsalmonwithlimebutterSalmonburger
SalmonwithcreamycheesesauceGuacamole
Lamb,Shepherd’spieStew
Mince,BobotieLow-carbsoupMeatballswithgravyMexicanmincewithtacosauceShepherd’spie
Muesli,Low-carbMuffins
PancakesPizzaPork,FilletstewwithmangetoutandparsleyFilletwithmushroomsQuickand
simpleovenbakeRisottowithcauliflower‘rice’
Salads,LuxurioussaladRedcoleslawTomatosalad
Sauces,ColdherbCoriandercreamDippingGravyHeavenlyLimecreamMushroomPepperTacosauce
Sausage,BaconandsausagebakeQuickandsimpleovenbakeStroganoffSidedishes,BakedbroccoliBroccolimixCauliflower‘rice’CreamycabbageCreamyleekandbabymarrowFennelgratinGlazedchivetomatoesMashedbroccoli/cauliflowerZucchini‘tagliatelle’
SmoothiesSnacks,ApplewithnutbutterAvocadosnackCheeseandnutballsCheeseandsalamirollsCheesebombs
CheeseandnutballsCheeseandsalamirollsCheesebombsCheesechipsChilliandcheesepoppersChocolateandnutbarsCrispbreadsandwichEggsnack
HerbandcheeseballsLow-carbtreatsPartyskewersPearsnackswithcheesePeppernutsPicnicsnacks
Soup,CreamychickenGoulashLow-carb
Stews,FishLambPorkfilletstewwithmangetoutandparsley