Wednesday, November 20, 2013


Carbohydrates and Fats in Nuts and Seeds (1 Ounce = 28 GM)

CalTot. CarbFiberNet CarbSat. FatMono Fatω-3 Fatω-6 Fat
Brazil Nuts1843.
Chia Seeds13712.310.
Flax Seeds1508.17.6.512.16.31.7
Madadamia Nuts20142.41.63.416.50.06.36
Pine Nuts1883.712.
Pumpkin Seeds15151.13.92.440.515.8
Sesame Seeds1606.
Sunflower Seeds1645.

Friday, November 15, 2013

Wisconsin! Broccoli Cheese Soup

From Your Lighter Side. 
2 tablespoons butter
1 1/2 cups heavy cream
**2 1/2 cups water
3 cans chicken broth — about 4 cups (I use one box of Swanson Organic Chicken Broth)
3/4 teaspoon salt
1/2 teaspoon dry mustard
1/4 teaspoon cayenne pepper
16 ounces frozen chopped broccoli — thawed and drained
1/2 cup red bell pepper, chopped — finely chopped
8 ounces shredded cheddar cheese — sharp or extra sharp
2 tablespoons chopped chives — or green onion tops
1. Melt butter in a large saucepan over medium heat. Cook and stir 30 seconds or until bubbly. Add cream, water, broth, salt, mustard and cayenne pepper; bring to a simmer over high heat, stirring frequently. Add broccoli and red pepper; return to a boil. Reduce heat to low; simmer uncovered 5 minutes, stirring occasionally.
2. Add cheese; stir over low heat just until cheese melts (do not boil). Top with chives if desired.
**For a thicker soup, cut back the water by one cup -
6 servings.

Saturday, November 2, 2013

Thursday, October 31, 2013


I hope I can find this next year when pumpkins are abundant again.



1 egg
40 grams almond flour ( 0.43 cup /1 deciliter)
a pinch of salt
25 grams melted butter

Beat the egg with a fork in a bowl, add the almond flour, salt and mix. Melt the butter and pour it into the batter. Divide batter into two smaller bowls (I use these). Bake the bread 2 minutes in the microwave. Slice the bread into two halves and eat it with lots of butter. Yummy!


2 Tablespoons almond flour
2 Tablespoons coconut flour
2 Tablespoons ground flax seed
1 Tablespoon psyllium husk
1/2 teaspoon baking powder

Mix dry ingredients well

Then add 2 eggs and stir. Then add 1/2 cup of water, stir and blend well (after letting sit for a few minutes)

I pour in a greased round 6 inch (diameter) souffle dish (just cuz that's what I have) and microwave on high for 4 minutes. 

Sunday, October 13, 2013


All Thanks to Maria Emmerich who posted this recipe 

Wednesday, October 9, 2013

Monday, August 5, 2013



25 gm butter
200 gm bacon
2 medium onions (160 gm total)
500 gm Lamb Kidneys (about 8)
2 teaspoons chopped garlic (10 gm)
1 450 can chopped tomatoes
125 ml red wine
Pepper and salt
10 gm toasted chopped almonds (about 8 almonds)
Parsley, chopped for garnish

Preparation. Peel onions and cut in half. Slice. Dice bacon. Trim and clean kidneys as necessary. Cut up into about 8 slices

Heat pan on stove with butter and sauté bacon onion. Once onion is becoming transparent add kidney and continue to gently stir and sauté. Add garlic, almonds, tomatoes and wine. Simmer gently for 15 minutes.

There is a large amount of gravy so you might want to remove the meat and reduce the sauce before heating it all together again before serving sprinkled with parsley. We ate this with cauliflower and cream cheese mash. It was plate licking good.

Sunday, August 4, 2013


I'm thinking of trying this. My next appointment at the hairdresser is on Sept 17th. That gives me 6 weeks. Not sure how I will manage when we have something special but perhaps the baking soda followed by lemon juice will work. 

  So, what do I use on my hair?  Most days, I just use water and give my scalp a bit of a massage in the shower.  Every 3-4 weeks, when the oil build-up gets to be too much, I cleanse my hair with baking soda and then condition my hair with lemon juice.  I achieve this by mixing 1-2 Tbsp of baking soda into a cup of water and slowly pouring it over my head in the shower.  I rinse fairly immediately because I feel like the baking soda strips too much moisture from my hair and my hair will feel too dry for several days afterward. The lemon juice helps neutralize the baking soda and restores some of that sheen to my hair.  I place the lemon juice in a small spray bottle and spray my already wet hair, massage in, then rinse out.  I have found that how long I go before I need a baking soda/lemon juice clean is longer every time.  Perhaps eventually, it won’t be needed at all.  I don’t use any styling product whatsoever in my hair and I don’t think that this would work for someone who really likes to style their hair using any kind of gel, mousse, mud, or spray.  I’m glad I went through the adjustment period with short hair, although now that my hair has such a lovely sheen, I am thinking about growing it long again.  I save a ton of time by not having to wash and condition my hair every morning.  Not to mention all the money I save by giving up shampoo! 
There are lots of recipes out there for homemade shampoos, but I don’t think they are necessary, unless you have a lifestyle where your hair really gets dirty.  So yes, I don’t wash my hair.  But my hair is gorgeous and my scalp is healthier.  I’m actually wishing I’d tried this about two decades ago!

Wednesday, July 31, 2013



Do not make without looking at the flax seed version here

I would want to change the almond flour to something less expensive.

Thursday, July 25, 2013


This is a variation of Lynda's bread rolls

We like them with soup. They are compatible with a fat fast. We have begun to make them several times a week. John is on the verge of giving up oatmeal and rice crackers to eliminate grains from his diet. He likes these so make a good addition to his diet.

30 gm ground flaxseed. Golden linseed, also known as flaxseed may be best
30 gm coconut flour
2 teaspoons baking powder
100 gm Plain Greek yoghurt or 50 gm Amanda's + 100 gm riccotta  cheddar optional
4 eggs
50 gm cheddar cheese grated or cut into small dice
a little salt
Optional spices eg pepper, smoked paprika, mustard and etc.
Optional herbs such as parsley, thyme, chives and etc

Turn the oven on to 175'C
Place ingredients in a mixing bowl and beat until completely blended.
Divide mixture between 6 muffin holes. I use a silicone tray set inside a roasting dish.
Bake for aut 15 minutes until they spring back to light pressure with your finger.

Tip out onto a cooling rack as soon as you can handle them.



125 ml cream
3 level dessertspoon cocoa powder
1/4 tsp real vanilla essence
8 drops stevia

Make sure your bowl and beaters and cream are chilled. Place all ingredient in mixing bowl. Beat until thick. Stop when you can form peaks as you do not want butter.

Divide into 2 dishes and enjoy.

A little indulgence for when you are doing a Fat Fast.

This can be varied. Why not try mixing cocoa and coffee to make Mocha whip.
Zest of lemon and a few drops of fresh lemon juice.
Add frozen crushed berries. Whatever rocks your boat.

Saturday, May 25, 2013


I must try this tomorrow.

Sunday, May 19, 2013

Tuesday, May 7, 2013


My versions of fat bombs are based on the recipes I found in the Fat Fast Cookbook: 50 Easy Recipes to Jump Start Your Low Carb Weight Loss by Dana Cerpender,Amy Duggan and Rebecca Latham.

Almond Chocolate Bombs with Optional Peppermint Flavour

200 gm butter
200 gm coconut oil
3 Whitakers mini dark chocolate bars or 45 gm of darkest chocolate possible.
70 gm whole almonds
2 teaspoons of peppermint essence (optional)

36 sweet cases

Gently melt butter and coconut oil
Check that this is not too hot. Remove from heat, and add chocolate. Stir until chocolate has melted and blended in. Stir in the almonds and peppermint essence if using

Prepare sweet cases by laying out on a board and placing a whole almond in each one.

Place spoonfuls in each case until mixture used up. I usually start with a teaspoon and go around two or three times keeping the same amount in each sweet case as much as I can.

Allow to set then place in fridge or freezer to harden.

I store them in zip lock bags in the freezer. The coconut oil tends to separate ate so you have a chocolate and a white layer. The coconut oil melts in a warm room so I eat them straight from the freezer.

One Bomb is 138 cal; 1.3gm carb; 0.8gm protein; 15 gm fat

Another version with peanut butter

200 gm melted coconut oil
200 g butter
30 gm dark chocolate
1 tablespoon cocoa, (5.5 gm)
Liquid Stevia 0ptional to taste preference
30 sweet cases/paper cups
Use the same method as above to make the bombs. Chill to set then keep in the freezer. 

Each Peanut bomb has 125 calories for 0 gm carb; 1 gm protein; 13 gm fat

And another idea. Yummo!

Monday, May 6, 2013

Sunday, May 5, 2013


But I think we will like it without any sweetening. It's worth a try.

Wednesday, May 1, 2013

Monday, April 29, 2013

Saturday, April 27, 2013


Link to Anne's Carb Tripper post

Link to the original recipe on Free The Animal

I definitely must try this. It looks delicious and might give John an alternative bread for his lunch.

Fat Bread: Third Time’s The Charm. Mission Accomplished!

July 21st, 2012 · 213 Comments · Health & Fitness, Recipes

Here's the third—and likely final installment for a while—in my quest to make a decent bread...that not only tastes and acts like bread, but excels in terms of Paleo nutrition.Mission accomplished. Future posts will focus on sensible applications of this bread. For those still uninterested in bread, I get it. Why mess with a good thing and anyway, isn't this kinda like Paleo reenactment—like those who seem only ever to be finding ways to make cookies, cupcakes, cakes, brownies and the like into Paleo approved versions?
There's two issues:
  1. The processed food mindset behind it
  2. Nutrition profile (pro-inflammatory polyunsaturated n-6 fat, primarily)
I'll address #1 at the end of this post. My first post on the topic focused on number 2; specifically, the omega-6 PUFA issue. While I solved that problem, my results weren't great and I wasn't sure why. So, in version 2, I got far better results—but I changed three variables: I got a true macadamia nut butter, not a chunky one, I added in 1/2 cup of almond butter per Jeff Nimoy's original inspiration, and also some coconut order to add fiber for more stiffness and adhesion when sliced.
With the experience and good results of my second attempt under my belt, I set out on the third try to return to my original inspiration, under the hunch that it was the macadamia butter that was the primary issue. So here's the final, definitive recipe and instructions:
  • 5 eggs (medium to large size)
  • 1 cup raw whole macadamia nuts (made into butter per the instructions)
  • 1 cup coconut butter (nuke 20 seconds to get a smooth butter)
  • 1/2 teaspoon sea salt
  • 2 tablespoons lemon juice
  • 1 rounded teaspoon baking soda
Place the macadamias into a typical large home-kitchen food processor and process on high to achieve a part butter, part chunky nut meal. While running on high still, drop one egg down the chute and wait for the sound to stabilize to smooth (about 20-30 seconds), then do the same with the second egg. Once the processor is running smooth again, add the remaining 3 eggs down the chute. You should have a very smooth batter by this point. Shut down the processor and add the remaining ingredients, except for the lemon juice and baking soda. Turn it on low this time, and once everything is all mixed (20 seconds or so), introduce first the lemon juice down the chute, then the baking soda. Mix for a few more seconds.
Place the batter in a standard 8 1/2 bread pan, greased with butter, ghee or coconut oil. Bake at 350F (175-180C) for 35 minutes. Remove from the pan and set on an elevated rack to cool. Total time from start to finish is about 45 minutes (10 for the prep, 35 for the cooking).
IMG 1038
This was the most uniform rise yet achieved.
IMG 1040
Adhesion Test
Once cooled—with the end slice I covered in Kerigold butter having escaped to "someplace"—I decided to test its properties in terms of behaving like real bread, i.e., the ability to slice it thinly, and for those thin slices to hold together well, even needing to be pulled apart. The slice is 1/8" thick. To further the experiment, I cut another slice, put two leftover chicken breast slices between them, and it held together to the last bite—just like bread.
Did the same thing yesterday with 1/4" bread slices, same leftover chicken and some jack cheese. Like I said, holds together to the last bite.
IMG 1041
A lotta sandwich for such thin bread
IMG 1043
A+ Performance
The texture and behavior, as you see, is bread like. Taste is the best yet. It's quite neutral, not as in my 2nd loaf, a bit nutty (almond butter) as well as a bit, well, whatever that taste coconut flour seems to impart.

Friday, April 26, 2013

Wednesday, April 24, 2013


Adopted from Wheat Belly Recipes.
4 tablespoons butter
1 clove garlic, minced
3/4 cup heavy cream
3/4 cup grated Parmesan cheese
1/4 cup grated Pecorino Romano cheese
1/4 teaspoon sea salt
1/4 teaspoon ground black pepper
Pinch of ground red pepper
1 tablespoon minced fresh parsley (optional)
Set a large pot of water over high heat. Cook chosen veggie. Drain.
In the same pot over low heat, cook the butter and garlic for 2 minutes, or just until the garlic is fragrant. Add the cream, Parmesan, Pecorino Romano, salt, black pepper, and red pepper. Cook for 2 minutes, or until heated through. Add the veggie and toss to coat well.
Sprinkle with the parsley.

Friday, April 19, 2013

Wednesday, March 27, 2013


that was a gallon of vinegar, 1/2 cup of salt and about a tablespoon of Dawn liquid dish washing soap....

Wednesday, February 20, 2013

Friday, February 1, 2013

SABICH (Iraqi-Jewish eggplant salad)

This is a keeper from the Gluten Free Girl and the Chef. I love these middle eastern recipes. I can imagine it as a delicious side dish or just as it is with extra egg to boost the protein.

Don't you just love the way Shauna writes. I must begin to collect their books as I'm sure I'll enjoy having them around. My next Amazon order is growing too fast. My only problem with buying the Ahern's books is that they bake. They bake a lot with gluten free flours. I am more interested in protein and veggies but there are plenty of those too. It's Shauna';s love of good food and her way with words that delight e most of all.

Can't wait to try Sabich out and we have eggplant growing so I'll be able to use my own harvest.

Thursday, January 31, 2013


Original Recipe at Sandy's Kitchen


 The Mince Beef Base

360 gm beef mince
75 gm grated cheddar cheese
1 teaspoon Tuscan seasoning (I use Masterfoods)
1 teaspoon dried Italian herbs

The Marinara Sauce

1 diced onion
1 large clove garlic
2 tablespoons cocnut oil andor butter
2 x 400 cans chopped tomatoes
1/2 teaspoon Tuscan spice
1 cup chopped parsley
tomato paste
pepper and salt
1/2 teaspoon Matserfoods chilli

I used half of the sauce and put the remainder in the freezer.

Suggested Toppings

75 -100 gms grated cheddar cheese
100 gm courgettes
100 gm mixed red and yellow peppers
50 gm salami or peperoni.

Slice the courgettes, peppers and salami or peperoni

To Prepare the Base

Mix the mince, cheese and herbs with hands until even.
Press into pan and spread out in thin layer

To Make the Marinara Sauce

Melt butter and coconut oil in pan. Add diced onion and cook until transparent.
Add finely chopped garlic and cook another minute.
Empty 2 cans of chopped tomato into pan
Add parsley, herbs and spices
Cook for 10 or 15 minutes on slow simmer.
Check seasoning and add pepper, salt, chilli, and if needed a pinch of sugar.
Continue cooking gently for another 20 minutes.
Cool a little and whizz with stick or in liquidiser until smoother. It can be left a little chunky.

Turn on oven and heat to 250' C/480' F

To make the Pizza base

In a clean bowl mix the beef mince, 75 gm grated cheese, herbs and seasoning with hands until evenly combined.

Press into a baking dish spreading out about 0.75 cm thick. (less than an inch thick)

Using half the Marinara Sauce spread it evenly over the meat and cheese base.
Sprinkle with half the remaining cheese.
Dot with slices of courgette, red and yellow peppers and thin slices of salami or peperoni.
Finish with a sprinkle of the remaining cheese.

Bake in hot oven 25 minutes. I turned my oven down to 200' C/390' F after 10 minutes.

I used a deep dish which collected a lot of juice. This can be drizzled over your serving. I'm glad I put it in a dish with sides. A flat tray would have left a terrible mess.

To serve divide into quarters.

Serve with green salad or whatever side dishes you fancy.

I'm not very good at nutritional details but I'll give this a go.

Total four servings

Approximate breakdown per serving.

1 serving = 320 gm
138 calories
4 gm carbohydrate
11 gm protein
9 gm fat

Wednesday, January 16, 2013


I discovered some red cabbage seed in the spring when I decided to grow as many of my own veggies as possible this year. Lately several have matured. I don't care for red cabbage in salads although a few strands do look colourful. That wasn't going to use much and I didn't want to watch them rot.

I found a suitable recipe on-line and re-worked it to suit the ingredients I have to hand. I was satisfied with the result and John enjoyed it too. The crispy bacon was the making of it.


50 gm butter
2 rashers bacon
1 onion
handful fresh thyme
half red cabbage, (3-4 cups when sliced)
30-60 ml red wine

Dice bacon and cook until crispy. Set aside.

While the bacon s cooking .... Slice onion and cook gently in butter.
Add thyme and salt to onion and toss around for a few minutes over the heat
Add wine and cover. Cook over gentle heat for as long as it takes. I was happy after 10 or 15 minutes but some people like to cook this for 45 minutes. You really want all the liquid to be used up or evaporated.

Add crisp bacon, toss and serve.

Tuesday, January 15, 2013



200 gm Feta
1 or 2 cloves garlic crushed and finely chopped
1/4 Tbsp chilli paste or more according to taste or use fresh, finely chopped chilli
2 Tbs chopped parsley
1 Tbs chopped oregano 
1 Tbs chopped lemon balm
1 Tbs chopped thyme leaves
Sea salt
Fresh ground black pepper
2 Tbs olive oil
Zest of 1 lemon and juice to taste
or 2 Tbs white wine vinegar

Mash feta adding herbs and spices. Mix in olive oil and lemon juice until satisfied with taste and texture.

At this point the mixture was more like a spread. Serve on crackers or use as a stuffing under the skin of chicken. I imagine that would be really, really yummy.

I thinned the amount we wanted for our meal with a little milk and honey mustard dressing. I thought it needed a touch of sweetness to counteract the vinegar.

Serve with broccoli or other freshly cooked veggies.