Tag Archives: LCHF

Low Carb Island

Have you listened to my podcast yet? Episode 002 came out today!

It’s the Number One Health Podcast in Australia on the iTunes Charts.

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It All Comes Down to Choices!

I am working away at the moment and was due to go home tomorrow. I have no kitchen just a kettle and a bar fridge. Today my work told me I have to stay here now til Friday night… 3 extra nights.

It’s too expensive to eat out each night unless I cave and eat cheap, easy rubbish (aka ‘Carb’age). What to do?

After much consideration and a quick message from Sweet Nothings reminding me how easy it is to cook eggs if you have boiled water, I decided to spend $26 and get myself 3 nights worth of health low carb dinners and dessert.

Shredded roast chicken, boiled organic eggs, no added sugar bbq sauce, soda water, high fat double cream, mixed berries and I even scored a block of Black and Greens 85% Dark Chocolate.

It would have been so easy to give in and eat junk, gain weight, feel crappy and beat myself up in hindsight of that mistake. But it really wasn’t that much more effort to stay on track, eat well and reap the benefits. It all comes down to choices!

Even in the face of temptation at the check out I knew I would feel better making the right choice.

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Pecan Pie Perfection

This recipe is a dish I made Telaine back on our second date however I have recreated it to be an LCHF legend. No wheat, grains or sugar here and loads of quality fats. Now that’s what I call delicious health food.

The three layers are so simple to create and add a great depth of flavour and amazing mouth feel. You’ll need a 30cm (12 inch) fluted flan tin for this recipe.

Layer One: The Crust
Combine 1⅓ cups Almond Meal, ½ cup desiccated coconut, 1½ tablespoons Xylitol, 3 tablespoons coconut flour, ½ teaspoon baking powder, ½ teaspoon salt, ½ teaspoon vanilla extract and 125gm melted grassfed butter. Stir to combine and then press in an even layer across your flan dish.
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Bake in 180°C preheated oven for approx 10 mins or until lightly golden. Remove from oven and allow to cool.

Layer Two: Pecan Maple Mousse
In a mixing bowl combine 125gm softened creme cheese, ¼ cup sour cream, 2 organic eggs, ⅓ cup Xylitol, 1 teaspoon Maple Extract, and 100gm of blitzed pecans (I use raw pecans, dry roast them in a pan then blitz in a food processor until like fine sand). Mix all these ingredients together and pour into the cooled crust. Return to 180°C oven for 10 minutes. Then get ready to add final layer 😀
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Layer Three: Pecan & Maple Caramel Dream
Layer 130gm dry roasted pecans over the pie top. Next melt 125gm grassfed butter in a pan and allow to brown slightly (this helps enhance the nutty taste but be sure not to burn butter), add ¼ cup Xylitol and 2 teaspoons Maple Extract and stir to combine allowing Xylitol to melt. Remove from heat and add the smallest amount of Xanthan Gum (about 1/6 of a teaspoon). Stir vigorously for a minute then drizzle the luscious buttery caramel over your pie.
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NOW THE HARDEST PART…
Place the pie into your refrigerator over night 😃 If you really want to a few hours will do but overnight is even better. Serve with a generous dollop of double cream.

Telaine actually commented that this has been her favourite LCHF dessert so far and even went as far to say her favourite Pecan Pie (including non LCHF versions). Winning!

If you do ‘try this at home’ please share a photo on the face book page.

Viva La Fat

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Trick or Treat?!

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10 months and 1 day into LCHF and I’ve reached my initial goal!

I’m beyond excited and proud of sticking to my guns. I haven’t been ‘perfect’ but I have been consistent. If I stray, I pull myself back. If I slip, I get back up.

As of 6am this morning I am below 100kg… Or as my friends used to call it ‘the Hundgy Club‘.

I have not weighed this little since I have become an adult. Nearly 20 years I have been walking around (slowly and very sweaty) over 100kgs. Unbelievable. What a waste. Well not anymore.

I have surrendered my membership to ‘the Hundgy Club‘ and I shall NEVER join back up!

So today, on INTERNATIONAL CANDY DAY (aka Halloween) skip the treat, do a trick and watch YOUR world change too! 😃

Viva La Fat!!!

Chicken Karaage – LCHF Style

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Here’s a super simple and delicious dish perfect as a snack with drinks or even for dinner. Chicken Karaage… well my version anyway 😃

Take 500gm of organic, grass fed chicken thigh fillets and cut into bit sized pieces. In a large bowl mix together 2 tablespoons of coconut flour, 1/2 teaspoon each of ground ginger, smoked paprika, cracked black pepper, salt and garlic powder.

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Next toss the chicken in the coconut flour mix and you’re almost done. Deep fry chicken in batches in your healthy fat of choice. I used dripping from Grassfed beef.

I served my Chicken Karaage with a Lime Hollandaise 😜 Yes, I am Hollandaise mad ATM. Use the same recipe on my earlier post ‘Eggs A La Derek‘ just substitute white vinegar with lime juice.

Garnish Hollandaise with lime zest and serve with a lime wedge to squeeze over the top.

Om Nom Nom

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Counting, Carbs, Calories and Cookies

I’ve been receiving a lot of messages and emails lately asking what I count. Do I count carbs? Do I count calories? Do I analyse my macronutrient intake? Do I count the number of water drops that hit my shoulders in my morning shower? Well, maybe not the last one. But to me it’s all the same.

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I DO NOT COUNT. Not those things anyway. I know that statement may offend some people in this lifestyle but I simply don’t have the time or patience to count all day.

To me counting carbs is almost like thinking of it as a daily carb allowance you get to spend. To see how close to the edge of the ‘sweetville cliffs’ you can get without falling over.

So how have I successfully lost weight without ‘counting’?

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I have educated myself on what foods I can eat… I eat them when I am hungry and I eat until I am full. I’m not trying to trick myself into eating less cake, lollies, chocolates, bread, pasta etc. I just don’t eat them. My food process of thinking goes like this.

FAT: I want lots of good fats. These fuel my body and make me feel satiated. Every meal I enjoy includes a good portion of healthy fats. Be it butter, coconut oil, eggs yolks, bacon grease etc.

PROTEIN: Moderate protein helps my cells rebuild and muscles stay strong. I eat a good amount of Grassfed beef, chicken, pork thought my week.

CARBS: The only real carbs I put in my body come from vegetables, some berries, nuts… Things like that. I enjoy them in moderation as a side to a dish not as the hero. I never go looking for carbs in the form of sugars, high fructose fruit & veg, breads, pasta, chips etc.

I have found that by choosing my food this way I don’t need to ‘count’. Be smart with what you eat and be accountable with your progress. If your weight loss stalls think about your week and where you may have possibly had a few too many carbs. Then adjust next weeks intake accordingly.

It’s that simple. This is a lifestyle, not a diet. The only things I want to count now is KGs lost, pant sizes dropped, days out and about playing with my boys instead of vegging on the couch in a ‘carb coma’, the extra hours in my day now that I am no longer fatigued.

This is a lifestyle. Go out and LIVE!

Think smart about your food but don’t obsess about counting if it’s a stress to you. If like the caped character above you ‘Love To Count’ then go for it…. 1 Carbohydrate, 2 Carbohydrates, Mwuh ah ah ah.

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Eggs A La Derek + Hollandaise Recipe

Move over Benedict & Florentine here’s a new take on breakfast that will send your tastebuds into orbit and leave you satiated long into the day.

Eggs A La Derek will keep you craving free and full of energy!

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I start by frying a few pieces of streaky bacon til golden and crispy. Set that aside and fry a slice of leftover meatloaf in the bacon fat (always good to have slices of leftover meatloaf in the freezer). Then poach an egg or two, mash an avocado and you’re nearly there.

The last ingredient in Eggs A La Derek is some FRESH homemade Hollandaise Sauce.

Don’t be scared… It’s sooooo simple and only takes about 5-10mins to whip up.

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Here’s how…

First get the kettle on to boil. Then melt 125gm of grassfed butter in the microwave. Next in a heat proof bowl that will snugly fit over the top of a saucepan place 4 organic egg yolks and 1 tablespoon of white vinegar.

Whisk the egg yolks and vinegar vigorously until they double in volume and thicken slightly.

Pour some boiling water into a saucepan over a low heat (you only want a very gentle simmer) and place the bowl on top. Be sure the water doesn’t come into direct contact with the bowl.

Keep whisking now and slowly drizzle in the melted butter. Be sure not to stop or let the egg mix get too hot… You don’t want scrambled eggs.

Continue whisking until all the butter is incorporated and the sauce has come together and thickened up. Add a touch of salt and cayenne pepper.

Voilà, Hollandaise Sauce! Remove from heat and set aside somewhere warm until ready to plate up.

My assembly goes like this… Meatloaf Slice, Bacon, Avocado, Poached Egg, Hollandaise.

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Try this recipe once and you’ll be hooked! Telaine from Sweet Nothings LCHF can’t get enough of it!