Low-carb living for families

Publishedin2013byStruikLifestyleanimprintofRandomHouseStruik(Pty)Ltd

CompanyReg.No.1966/003153/07WembleySquare,SolanRoad,CapeTown,8001

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AdaptedfromLCHFförhelafamiljen,publishedbyPaginaFörlagsAB/OptimalFörlagin2012

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)

FruitIf your body can handle fruit (not recommended during weight loss or fordiabetics),eatittogetherwithamealoratleastwithsomesourceofprotein.ApplePearCitrusfruitsPomegranateBerries

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.

Chooseanyofyourfavouriteingredientsasafillingforyouromelette.

Freshspinachislovely,asisonion,Philadelphia®creamcheeseorothercheese,leftovermeatorsausage,piecesofcookedchicken,mayonnaise,andleeks.Ifyouprefera‘sweeter’omelette(kidsusuallylikethis),addsomecinnamontothebasicmixtureandservewithwhippedcreamandfreshberries.

Low-carbcrispbread

200gsunflowerseeds60gflaxseeds100gsesameseeds45mlpsylliumhusk(availablefromhealthstores)Pinchofsalt500mlwater

Preheattheovento160°C.

Mixalltheingredientstogetherandallowtoswellfor10minutes.

Spreadthemixtureonabakingsheetor2oventrays.Scorelineswithaknifetothesizeyouwouldlikethebreadtobe.Italsomakesthemeasiertobreakapart.Bakeforaround1hourand15minutes.

Makes16–32pieces

CrispbreadbreakfastSpread2–3sliceslow-carbcrispbreadwithagenerousamountofbutter.Add1–2slicescheeseofyourchoicetoeachsliceofbread.Garnishwithslicesofyellowpepper,cucumberortomato.

1serving

Remembertopre-slicethecrispbreadpriortobakingitintheoven.Ifyoudoforget,youcanbreakitupafterwards.Itwillstilltastegood,butitwon’thavestraightedges.

Low-carbmuesli(cereal)

150mlsesameseeds150mlflaxseeds100mlpumpkinseeds100mlsunflowerseeds200mlchoppedmixednuts(unsalted)200mlcoconutflakes(availablefromhealthstores)10mlgroundcinnamon(optional)Seedsfrom1⁄2vanillapod100mlorganic

coconutoilorcanolaoil100mlwater

Mixalltheingredientstogetherinalargebowlandallowtostandfor15minutes.Spreadoutthemueslionabakingtrayandroastfor10–20minutes,untilitturnsgoldenincolour.Allowtocoolandthenstoreinanairtightcontainer.

Makes1largebatch(around20servings)

Mueslibreakfast150mlyoghurt(Greek,Bulgarianorplainfullfat)50mlfreshcream100mllow-carbmuesli100mlraspberriesorotherberries(optional)

Blendtheyoghurtandcreamtogether.Addthemuesliandservewithberriesontop.

Forextranourishmentalsoeataboiledeggwithmayonnaise.

1serving

Feelfreetoadd,removeorchangeingredientsinthemueslitosuityourtaste.Kidsusuallylovebeingapartofbakingmueslibecausethere’slotsofmeasuring,pouringandstirring.

EggmilkIfyouarenotabreakfastpersonbutwouldlikesomethingwarmtodrinkinthemorning,thatalsoisfilling,thenthisisaperfectbeverage.It’sgreatforchildrentoo.

2eggs50gbutterororganiccoconutoil300mlboilingwater

Mixtheeggs,butteroroilandwaterinalargemugorjug.Addapinchofgroundcinnamonoradashofvanillaforextraflavour.

1serving

Ifyouwanttomakehotchocolate,add5mlcocoapowderandseedsfrom1⁄2vanillapod.Add100mlfreshcreamandonly200mlboilingwater.Alternatively,melt20gdarkchocolateandstirthatintotheeggmilk.Eggmilkisalsoagreatproteindrinkbeforeorafterawork-out.

Creamyscrambledeggs15mlorganiccoconutoilorbutter2eggsSaltandpepper30mlfreshcream

Melttheoilorbutterinafryingpanoverlowheat.Mixtheeggs,seasoningandcreamtogetherinabowl.Pourthemixtureintothepan.Usingaspatula,scrapetheeggstowardsthecentreofthepan.Don’tovercooktheeggsortheywillsettoofirmly.Removefromtheheatandservewithextrabutterontopoftheeggs.

1serving

Foryoungerchildren(betweentheagesof1and8years)halvethequantities.

Luxurymorningsmoothie

100mlfreshcream100mlcoconutcream(optional)100mlsparklingwater(ornatural)100mlyoghurt(plain)5icecubes

100mlfrozenberries4–8almonds(optional)Seedsfrom1⁄2vanillapod

Mixeverythingtogetherinafoodprocessororblender.Pourintoatallglassand

Mixeverythingtogetherinafoodprocessororblender.Pourintoatallglassandenjoy.

1serving

Foramorefillingbreakfast,servewith1boiledeggand15mlmayonnaise.Smoothiesalsomakeagreatsnack.

Sunday(oranyday)pancakebreakfast

25mlorganiccoconutoilorbutter2eggs100mlfreshcream50mlalmondflourorcoconutflour(availablefromhealthstores)Seedsfrom1⁄2vanillapodPinchofsalt

100mlfreshcream,whipped100mlberries

Melttheoilorbutterinafryingpan.Whisktheeggsandcreamtogether.Addthealmondorcoconutflourandthevanillaandsalt.Pourthemixtureintothepanandfryovermediumtolowheatuntilthepancakeisfirmenoughtoturnover.Cooktheotherside.

Servewithwhippedcreamandberries.

1serving

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

Melt15mloftheoilorbutterinafryingpan.Frythebaconuntilcrispyandthenremovefromthepanandsetaside.Frytheonionuntilitisalmosttransparent.

Mixtheeggs,cream,crèmefraîche,seasoningsandcheesetogetherinabowl.Stirinthebaconandonion.

Greaseamuffinpanwiththeremainingoilorbutter.Spoonthemixtureintothemuffinpanandbakefor20–30minutes.

VARIATIONReservesomeofthecheeseandsprinkleontopofeachmuffintowardstheendofthebakingtime.Thisgivesthemuffinsalovelycolourandcrisptop.Keepaneyeonthemuffinssothatthecheesedoesnotburn.

Makes6–8muffins

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)

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).

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.

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.

Youcanuseaspoonandacupofhotwaterwhenyourollthemeatballs.Placethemeatinyourhandandformaballusingthespoon.Dipthespoonintothewatereverytimesothatthemeatdoesnotsticktoit.Ifyouwantthickergravy,removeitfromtheheatandaddaneggyolk,stirringcontinuouslyuntilthickened.

Mexicanmincewithtacosauce

50gorganiccoconutoilorbutter500gmincedmeat3clovesgarlic,crushed7.5mlchillipowderordriedchilli30mlgroundcumin5mlpaprika5mlcayennepepper5mlblackpepper

5mlblackpepper5mlgroundcinnamon1yellowpepper,chopped200gPhiladelphia®creamcheese300mlcrèmefraîche1onion,slicedintorings1tomato,thinlysliced400mlgratedcheese

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.

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.

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.

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.

Coconutcreamcontainsmorefatandlesscarbsthancoconutmilk.

Baconandsausagebake

250gcauliflower,brokenintoflorets300mlfreshcream30mlorganiccoconutoilorbutter250gbacon,diced300gsausage(atleast80%meat),diced1onion,chopped3clovesgarlic,crushed200mlgratedParmesancheese

Placethecauliflowerandcreaminasaucepan.Bringtotheboilandsimmerfor10minutes.

Heat15mloftheoilorbutterinafryingpanandfrythebaconuntilcrisp.Removeandsetaside.

Addtherestoftheoilorbuttertothepanandfrythesausageandtheonion.

Blendthecauliflowerwithahandblenderuntilsmooth.Addthebacon,sausageandoniontothecauliflower.Addthegarlicandmixtogether.

Placethecauliflowermixtureinanovenproofdishandbakefor10–15minutes,oruntilgolden.RemovefromtheovenandsprinklethegratedParmesancheeseontop.Settheovenongrillfunctionandgrillthedishforafewminutesuntilthecheeseiscrispandgolden.

Servewithasalad.

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.

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).

Whenyoubuysun-driedtomatoes,makesuretheyarenotinsunfloweroil.Ifso,ratherbuydriedtomatoesinabagandputtheminajarwithyourownchoiceofgoodoil,suchasoliveoiloravocadooil.

Low-carbbobotie

50gorganiccoconutoilorbutter1onion,choppedSaltandpepperPinchofcayennepepper10mlcurrypowder2.5mlgroundcinnamon500gmincedbeeforlamb1⁄2apple,finelychopped2driedapricots,finelychopped1tomato,peeledanddiced

75mlflakedalmonds60mldesiccatedcoconut150mlfreshcream45mlbalsamicvinegar

Topping4eggs200mlfreshcream

Heattheoilorbutterinalargefryingpanandfrytheonionwithallthespices.Addthemeatandfryuntilbrowned.Addtherestoftheingredientsandfryforafewminutes.

Spoonthemeatmixtureintoanovenproofdish.Beattheeggsandcreamtogetherforthetoppingandpouroverthemeat.Bakefor20–30minutesuntiltheeggmixturehassetandthebobotiehasagoldencolour.

Servethebobotieasisorwithasalad.

Feelfreetoexcludetheapricotsortoaddabitmore,dependingonhowstrictyouarewithyoureatingplan.Bobotieisknowntobeslightlysweetandusuallycontainsjamorraisins.Inthisrecipethecoconutandappleaddthesweetness.

Shepherd’spie

50gorganiccoconutoilorbutter2onions,chopped500gmincedlamborbeef1carrot,finelychopped3clovesgarlic,crushed50gorganiccoconutoilorbutter1tomato,peeledandchopped5mltomatopaste45mlWorcestershiresauceSaltandpepper200mlfreshcream

Topping1headcauliflower2clovesgarlic,crushed15mlchoppedfreshparsleySaltandpepper100gbutter200mlgratedCheddarcheese15mlbutter

Heattheoilorbutterinafryingpanandfrytheonions.Addtheminceandsautéuntilbrowned.Addtheremainingingredientsandsimmerfor10minutes,stirringregularly.

Chopupthecauliflowerandboilinwateruntilsoft.Drainthecauliflowerandaddthegarlic,parsley,saltandpepperandbutter.Usingahandblender,mashthecaulifloweruntilsmooth.Addthegratedcheeseandmixwell.

Spoonthemeatmixtureintoanovenproofdish.Spreadthecauliflowermashoverthetop,coveringtheentiredishsothatitcreatesasealtopreventthemixturefrombubblingoverwhenintheoven.Addthe15mlbuttertothetopandthenbakefor20–25minutes,oruntilthecauliflowermashbegintobrown.

Servewithsalad.

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).

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).

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).

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.

Youcanmakeanumberofvariationsofthedippingsauce.Crèmefraîchecanbemixedwithcurrypowderorwithfreshherbssuchaschivesorparsley,orgratesomeCheddarcheeseandmixwithcrèmefraîche.

Bacon-wrappedchickenwithfetafilling

100gfetacheese,cubed15mldriedmixedherbs4chickenfillets8rashersbacon30mlorganiccoconutoilorbutter1clovegarlic,crushedSaltandpepper

Saltandpepper100mlcrèmefraîche300mlfreshcream

Cutthefetacheeseintosmallpiecesandmixwiththedriedmixedherbs.Dividethemixtureintwo:onehalfforthefillingandtheotherhalfforlater.

Slicethechickenfilletsinthemiddlebutnotallthewaythrough,tomakeapocket.Fillthepocketineachfilletwithonehalfofthefetacheesemixture.Wrapeachfilletwith2rashersofbacon,usingatoothpicktokeepthebaconinplaceifnecessary.

Melttheoilorbutterinafryingpanandfrythechickenonbothsidesuntilalmostcookedrightthrough.Placethechickeninanovenproofdish.

Addthecrushedgarlictotheremainingfetacheeseandherbmixtureandaddsaltandpepper.Meltthefetacheesemixtureinthefryingpanandstiruntilthecheesemelts.Addthecrèmefraîcheandcreamandstirtogether,andthensimmerforacoupleofminutes.Pourthesauceoverthechicken.Placethechickenintheovenfor15minutes.

Servewithzucchinitagliatelle(seepage133).

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.

Usevegetablesthatgrowabovethegroundbecausetheyhavefewercarbohydratesthanthosevegetablesthatgrowbelowtheground.

Bakedchickenwithleekandsun-driedtomato

4chickenfillets15mlorganiccoconutoilorbutter15cm-pieceleek,chopped3clovesgarlic,crushed4–6sun-driedtomatoes,chopped500mlcrèmefraîche

4–6sun-driedtomatoes,chopped500mlcrèmefraîche15mlWorcestershiresauceSaltandwhitepepper300mlgratedcheese

Brownthechickenintheoilinafryingpan.Placethechickeninanovenproofdishandbakefor20minutes.

Mixtheleek,garlic,sun-driedtomatoes,crèmefraîche,Worcestershiresauce,saltandpeppertogetherinabowl.Removethechickenfromtheovenandpourthesauceoverthechickenfillets.Sprinklethecheeseontopandgrillintheovenuntilthecheesehasmeltedandhasagoldencolour.

Servewithcauliflowerrice(seepage129)orwithboiledbroccoli.

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.

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.

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.

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.

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.

Iavoidusingstockwhenmakingfood.Ifyoudousestockorbroth,makesureyoureadtheingredientsandavoidMSG.Aimforrawspicesthatarefreefromadditives.

Fishstew

30mlorganiccoconutoilorbutter400gfishofchoice500mlfreshcream30mlDijonmustardSaltandpepperJuiceof1lemon3hard-boiledeggs,finelychopped3tomatoes,finelychopped

3hard-boiledeggs,finelychopped3tomatoes,finelychopped

Melttheoilorbutterinasaucepan.Cutthefishintobite-sizedpiecesandfryintheoilforafewminutes.Addthecreamandmustard,salt,pepperandlemonjuice.Simmerfor15minutes.

Mixtheeggsandtomatoestogetherandaddtothefishstewjustbeforeserving.Don’tletitboil.

Servewithboiledasparagusorbroccoli.

Youcanaddafewknobsofbuttertothevegetablestoincreasethefatcontent.

Cabbage‘spaghetti’withtuna

2tinstunainwater,drained200mlfreshcream300mlcrèmefraîche100gPhiladelphia®creamcheese15mlcurrypowderJuiceof1lemon100mlchoppedfreshparsley

100mlchoppedfreshparsleySaltandwhitepepper250gcabbage

Spoonthetunaintoasaucepan.Addthecream,crèmefraîche,creamcheeseandcurrypowder.Addthelemonjuiceandparsley.Bringtotheboilandsimmerfor5minutes.Seasontotaste.

Shredthecabbageandboilinsaltedwaterforaround5minutes.

Spoonthecabbageontoplatesandpourthetunasauceoverthetop.

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.

Iuseonerollonthetopandoneatthebottomoftheburger,astheyareverydenseandfilling.Youcanalsoeatthesebreadrollsatbreakfasttime.

Butter-friedsalmonwithglazedchivetomatoesandcoriandercreamsauce

Butter-friedsalmon100gbutter100mlsnippedgarlicchivesorchives100mlchoppedfreshcoriander

100mlsnippedgarlicchivesorchives100mlchoppedfreshcoriander50mlchoppedfreshdill800gsalmonfilletsGratedzestof1⁄2lemon

Heatthebutterinasaucepanandaddhalfthechives,corianderanddill.Placethesalmonfilletsinthepanandsprinklewiththerestoftheherbsandthelemonzest.Frythefishoverlowheatforaround8minutes.Carefullyturnoverandfrytheothersideforanother8minutes.Keepwarm.

Coriandercreamsauce300mlcrèmefraîche150mlfinelychoppedfreshcorianderSaltandpepperJuiceof1⁄2lemon

Mixalltheingredientstogetherandrefrigerate.

Glazedchivetomatoes50gbutter250gcocktailtomatoes30mlsnippedgarlicchivesorchives

Meltthebutterinasaucepanandaddthetomatoes.Stirinthechivesandfryforacoupleofminutesuntilglazed.

Placethefishonaservingplatterandspoonthetomatoesaroundit.Servewiththecoldsauce.

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.

Usewhichevervegetablesareinseasonandthatyourfamilyenjoys.

2eggs200mlgratedcheese(useanyhardcheeselikeCheddarorGouda)25mltomatopurée

Topping

ToppingSelectionofyourfavouritetoppingingredients200mlgratedcheese

Whisktheeggsandaddthegratedcheese.Spreadthemixtureinacircleonabakingsheetonabakingtray.Bakethepizzabaseforaround10minutes.Removefromtheovenwhenitiscrispandgoldenbrown.

Spreadthetomatopuréeoverthepizzabaseandaddyourfavouritetopping.Sprinkleoverthegratedcheeseandplaceintheovenforaround10minutesuntilthecheesehasmelted.

1serving

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.

Thesecretsofagoodrisottoarenottousemorethantwomainingredientsandtofindtwomainingredientsthattastegoodtogether.

Quickandsimpleovenbake

6hard-boiledeggs,sliced150ghamorsausage(atleast80%meat),diced100gmushrooms,sliced200mlmayonnaise200mlcrèmefraîche100mlDijonmustardSaltandwhitepepper

Saltandwhitepepper300mlgratedcheese

Arrangetheeggslicesonthebottomofacasseroledish.Layerthehamorsausageontopoftheeggsandthentopwithslicedmushrooms.

Mixthemayonnaise,crèmefraîche,mustard,saltandpeppertogetherandpourintothecasseroledish,coveringtheeggandmeatmixture.Sprinklegratedcheeseoverthetopandbakefor15–20minutes.

Servewithasalad.

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

Youcanprepareeitherbroccoliorcauliflower,oryoucanmakeamixofboth,whichisverypopularwithmyfamily.

Fennelgratin

300mlcrèmefraîche300mlfreshcream200gPhiladelphia®creamcheese3–5clovesgarlic,crushedSaltandpepper400gfennel,sliced2onions,slicedintorings300mlgratedcheese(Cheddarworkswell)

Mixthecrèmefraîche,cream,creamcheese,garlic,saltandpeppertogetherinabowl.

Arrangealayeroffennelandonionsinanovenproofdishandpouroverthecreammixture.Bakeintheovenfor45minutes,oruntilthefennelissoft.Removefromtheovenandsprinklethecheeseoverthetop.Bakeforanother10minutesuntilthecheeseismeltedandgoldenincolour.

Servewithsteak,coldmeatsorchicken.

4servings

Youcanalsopreparethisdishwithothervegetablesthatgrowaboveground,suchasbroccoliandcauliflower.

Broccolimix

1headbroccoli,brokenintoflorets30mlcrèmefraîche30mlmayonnaiseSaltandpepper30mlchoppedfreshparsley15mlsnippedchives15mlchoppedfreshcoriander100mlgratedcheese

Cookthebroccoliinboilingwaterforafewminutesandthendrain.Placetherestoftheingredientsinabowlandaddthebroccolitothis.Mixtogether.

Servewarmorcoldasasidedishorsalad.Lovelywithabarbecue.

Guacamole3avocados,peeledanddepipped2clovesgarlic,crushed1–2dropsTabasco®

Pinchofcayennepepper200mlcrèmefraîcheJuiceof1⁄2lime1⁄2redpepper,finelychoppedSaltandpepper

Mashalltheingredientstogetherusingafork.Forasmoothconsistency,useablender.

4servings

Sidedishesandmixesareeasytoprepare.Useyourimaginationandexperimentwithdifferentlow-carbingredients.

Creamyleekandbabymarrow

30mlbutter1leek,thinlysliced10babymarrows(courgettes,zucchini),thinlysliced200mlfreshcreamPinchofcayennepepperSalt

Meltthebutterinasaucepanandfrytheleekandbabymarrowforafew

Meltthebutterinasaucepanandfrytheleekandbabymarrowforafewminutes.Pourinthecreamandaddthecayennepepperandsalt.Bringtotheboilandthenreducetheheatandsimmeruntilitthickens.

Servewithmeat,fishorchickendishes.

4servings

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.

Kidsmostoftenenjoysaladingredientswhentheyareallservedseparately.Thiswaytheycanthenpickandchoosewhattheylike.

Tomatosalad3tomatoes,thinlysliced1redonion,thinlyslicedintorings30mloliveoil10mltarragonvinegarorothervinegarSaltandwhitepepper15mlchoppedfreshtarragonorparsley

Layertheslicesoftomatoesandonioninashallowdish.Mixtheremainingingredientstogetherandpouroverthesalad.

4servings

Childrenoftenprefersaladsorvegetableswithoutdressing.Inthiscase,servethedressingontheside.

Zucchini‘tagliatelle’

10babymarrows(courgettes,zucchini)30mlorganiccoconutoilorbutter1–2clovesgarlic,crushed

Usingacheeseslicerorpotatopeeler,slicethebabymarrowintolongstrips.

Melttheoilorbutterinafryingpanovermediumheat.Addthegarlicandbabymarrowstrips.Carefullymixtogetherandfryforacoupleofminutes.Removefromtheheatbeforeitgetstoosoft.

Servewithmeat,chickenorfishdishesorwithafillingsauceinplaceofpasta.

4servings

Monique’slovelydippingsauce100mloliveoiloravocadooil100mlwhitevinegar30mlDijonmustard15mltomatopurée100mlmayonnaise

Blendalltheingredientstogetherwithanelectrichandblendersothattheoilblendsinwiththeotheringredients.

Servewithprawns,rawvegetablesorother‘fingerfoods’.

Makesaround350ml

Thedippingsaucecanalsobeusedasadressingforburgers,fish,prawnsorchickennuggets.

Bakedbroccoli

1headbroccoli,brokenintoflorets1onion,slicedintorings100gPhiladelphia®creamcheese200mlcrèmefraîche

100mlfreshcream2clovesgarlic,crushedSaltandwhitepepper200mlgratedcheese

Layerthebroccolifloretsandonionringsinanovenproofdish.

Mixthecreamcheese,crèmefraîche,cream,garlicandseasoningtogetherinabowl.Pourthemixtureoverthebroccoliandonionanduseaforktohelpthesaucerunin-betweenthevegetables.Bakefor30–40minutes.

Removethedishfromtheovenandsprinklethegratedcheeseoverthetop.Settheoventogrillandreturnthedishtotheovenuntilthecheeseisgoldenbrown.

4servings

Youcanpreparethisdishwithjustaboutanyvegetable.Thecreamcheesemakesitcreamyandthick.

Peppersauce45mlblackpeppercorns(oramixofblack,whiteandpinkpeppercorns)50gorganiccoconutoilorbutter10cm-pieceleek,finelychopped200mlfreshcream

Salt30mlcrèmefraîche

Coarselychopthepeppercornsinafoodprocesserorblender.

Melttheoilorbutterinafryingpan,addthepepperandstir.Fryforacoupleofminutes.Addtheleekandfryforacoupleofminutes.Pouroverthecreamandaddsalttotaste.Whenitstartstothicken,addthecrèmefraîche.

Thissauceshouldbequitethick.Atablespoonofsauceoneachplateisusuallyenough,anditisquitehot.Wonderfulservedwithagoodsteak.

4servings

Myteenagersenjoythissauce,butmyyoungestonefindsittoostrong.Foryoungerfamilymembers,mixtogether5mlsaucewith30–45mlcrèmefraîche.Thisgivesamilderyettastysauce.

Mushroomsauce50gorganiccoconutoilorbutter1onion,chopped100gmushrooms,sliced(feelfreetouseavariety)1–2clovesgarlic,crushedSaltandpepper

30mlWorcestershiresauce200mlfreshcream200mlcrèmefraîche

Melttheoilorbutterinafryingpanandfrytheonionforacoupleofminutes.Addthemushroomsandfryforanothercoupleofminutes.Addthegarlic,seasoningandWorcestershiresauce.Pourinthecreamandaddthecrèmefraîche.Simmerfor5–8minutes.

Removefromtheheatandblendwithahandblenderuntilsmooth.

Servewithchickenormeat.

4servings

Allkindsofmushroomsworkwiththissauce.Useyourimaginationorwhat’sinseason.Ifyoupreferathickersauce,removefromtheheatandstirinaneggyolkattheend.Alternatively,add30–45mlPhiladelphia®creamcheese.

Heavenlysauce200mlcrèmefraîche200mlfreshcream15mlDijonmustard15mltomatopurée5mlpaprikaSaltandwhitepepper4clovesgarlic,crushed15mldriedtarragon

Mixalltheingredientstogetherinasaucepanandbringtotheboil.Reducetheheatandsimmerfor7–9minutes.Ifyoupreferarunniersauce,addmorecream.Ifyouwantathickersauce,simmerforlonger.

Servewithgrilledchickenfilletsorbarbecuedmeat.

4servings

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.

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.

Smoothiesaregreatsnacksforkidsandadults,especiallyjustbeforeoraftertraining.Foradults,exchangethefruitforavocadotoavoidfructose.Vanillaandcinnamonworkwellinmostsmoothies,asdonutsandeggyolk.Thisaddsevenmorenourishmentandmakesyoufeelfull.

Eggsnack

1hard-boiledegg30mlmayonnaise5mlbutterSaltandpepper15mlchoppedfreshparsley

Mashtheeggwithafork.Addthemayonnaiseandthebutter.Seasonwiththesalt,pepperandparsley.

Serveasisoronalettuceleaf.Workswellonslicesofhamtoo.

1serving

Ifyourchildeatsbreadorthelowcarbcrispbreadonpage37,thenthisislovelytohaveontop.Itisquitefillingtoo.

Avocadosnack

1avocado,halvedanddepippedSaltandpepper30mlmayonnaise30mlgratedcheese

Seasontheavocadohalveswithsaltandpepper.Spoon15mlmayonnaiseoneachhalfandsprinkleoverthecheese.

2servings

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.

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

Ifyouaremakingthemousseforchildren,theywillprobablypreferthe70%cocoachocolate.Forthosewhoaresensitivetosweettastes,usethehighestpercentagecocoachocolatethatyoucanfind.Iuseboth100%cocoachocolatemixedwith85%or90%.Youcanalsomakeaberrypuréetoservewiththechocolatemousse.

Low-carbcheesecake

Crust100gbutter250mlchoppedmixedrawnuts10mlgroundcinnamonSeedsfrom1⁄2vanillapod200mldesiccatedcoconut

Meltthebutterinasmallsaucepan.Mixalltheremainingcrustingredientstogetherandaddthemeltedbutter.Pressthecrustintoapiedishandbakefor5–10minutes.

Filling300gPhiladelphia®creamcheese2eggsSeedsfrom1⁄2vanillapod100mldesiccatedcoconut

Usinganelectricbeater,whipthecreamcheese,eggs,vanillaandcoconuttogether.Pourthefillingontothepiecrust.Bakefor30minutesandthenremovefromtheovenandallowtocool.

Refrigerateuntilserving.(Thisisasfarasyoucanprepareaheadoftime.)

Topping200mlcrèmefraîcheBerries

Whipthecrèmefraîchewithanelectricbeaterandspreadoverthetopofthebakedcheesecake.Addtheberriesontop,inaheap.

Makes1cake(12servings)

Makesureyouuseunsweetenedvanillaifyouchoosetousevanillaessenceasasubstituteforvanillapods.

Raspberry(orotherberry)mousse

5mlpowderor2sheetsgelatine400mlraspberries(orotherberries)Seedsfrom1vanillapod400mlfreshcream

Preparethegelatineaccordingtothepackageinstructions.

Placetheberriesinasaucepanandcookovermediumtolowheatforaround10

Placetheberriesinasaucepanandcookovermediumtolowheatforaround10minutes.Blenduntilsmoothusinganelectrichandmixerorfoodprocessor.Stirinthegelatineandvanillawhiletheberriesarestillwarm.Setasideandallowtocool.

Whipthecreamandthenfolditintothecooledberrypurée.Pourthemixtureintosmallservingbowls,glassesoronelargeservingdish.Refrigerateforatleast2hours.

Serveasisorwithaspoonofwhippedcreamontop.Youcanalsodecoratewithasmallpieceofdarkchocolate.

4servings

Blackcurrantsmakeagreatvariationofthisdessert.

Pannacotta

500mlfreshcream15mlorganiccoconutoil200mldesiccatedcoconutSeedsfrom1vanillapod5mlpowderor2sheetsgelatineBerriesand/orcoconutflakesfordecorating

Pourthecreamandcoconutoilintoasaucepanandbringtotheboil.Addthe

Pourthecreamandcoconutoilintoasaucepanandbringtotheboil.Addthedesiccatedcoconutandthevanilla.Stirandremovefromtheheat.

Preparethegelatineaccordingtothepackageinstructions.Addthegelatinetothemixture,stirringcontinuously.

Pourthepannacottaintosmallglassesoralargebowl.Refrigerateforatleast2hoursoruntilit’stimetoserve.Decoratewithberriesand/orcoconutflakes.

VARIATIONTomakechocolatepannacotta,grate6squaresofdark(85%cocoa)chocolateandaddittothecreamjustbeforeyoupourthepannacottaintoservingglasses.Youcanalsomeltthechocolateintheboilingcreamforasmootherchocolatepannacotta.

6servings

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.

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

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

Thiscakeworkswellforbirthdaysorafternoontea.Ifyoumeltsomedarkchocolateinabowlsuspendedoversimmeringwater,youcanblendthatintothecreamtomakeachocolatecake.Forkids,useachocolatewithasmallerpercentageofcocoaiftheydon’tlikethedarkerchocolate.

Low-carbcolddrink/‘juice’concentrate

700mlwater1cinnamonstick1vanillapod,splitlengthwaysJuicefrom1orange300mlmulberries(blackberriesorstrawberriescanalsobeused)300mlraspberries

100mlblueberries

Pourthewaterintoasaucepanandaddthecinnamon,theseedsfromthevanillapodandtheorangejuice.Addalltheberries.Bringtotheboil,thenreducetheheatandsimmerfor15minutes.Ifitisverythick,addalittlewater.Removethesaucepanfromtheheatandleavetodrawfor3hoursorovernight.

Strainthecolddrinkthroughacleanclothorteatowelandpourintoabottle.Refrigerate.Addwatertotaste.

Makes1litre

Useberriesthatareinseason.Togetafizzydrink,youcanmixthecolddrinkwithsparklingwaterwhenserving.

Creamypomegranatewithpecannuts

500mlfreshcream1pomegranate200mlpecannuts,roughlychopped2squaresdarkchocolate,gratedMintleavesfordecorating

Whipthecreamuntilquitestiff.Halvethepomegranateandhitthebackwithabigwoodenspoon(orotherlargespoon)sothattheseedsfallout.Mixthepomegranateseedsandnutsintothecream.Sprinklethegratedchocolateoverthetopanddecoratewithamintleaf.

4servings

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

Garnishthevanillaicecreamwithberries,grateddarkchocolate,gratedlimeorlemonzest,groundcinnamonorcocoapowder.Youcanalsomakeicelolliesusingice-creamlollymoulds.

Ice-creamcake

1quantityvanillaicecream(seepage171)300mlfreshcream500mlstrawberriesorraspberries(saveafewfordecorating)

Lineaspringformcakepanwithplasticwrap.Pourtheice-creammixtureintothepanandfreezeforatleast3hours,butpreferablyovernight.

Removefromthefreezerandplacetheicecreamonalargeservingplatter.Dothis15minutesbeforecoveringanddecoratingthecakewiththecream.

Whipthecreamandpuréetheberries.Coverthecakewiththeberrypuréeandthencoverthewholecakewithwhippedcream.Decoratewithafewofthereservedberries.Serveimmediately.

8servings

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)

Placetheblueberriesonabakingtraylinedwithbakingpaperand‘dry’themintheovenfor45minutes.

Meltthechocolateinabowlsuspendedoversimmeringwater.Removefromtheheatandaddthevanillaandorangezest.

Pourthechocolateontogreaseproofpaperandsprinklewiththenutsandcoconut.Usingateaspoon,distributethenutbutterevenlyalloverthechocolateandnuts,insmallheaps.Distributetheberriesoverthetop.

Sprinkletheapricotpiecesontop.Refrigerateuntilthechocolatehardens.Breakintosmallerpiecesbeforeservingandplaceinaservingbowloronaplate.

ThisisawonderfultreatatChristmastimeorforparties.Haveapiecewithacupofcoffeeafterdinner,justnottoooften!Makesureyouuseunsweetenedvanillaifyouchoosetousevanillaessenceasasubstituteforvanillapods.

Lemoncoconuttops

50gbutter200gdesiccatedcoconut2eggsSeedsfrom1vanillapodGratedzestandjuiceof1⁄2lemon100gdarkchocolate(atleast70%cocoa,butpreferably90%)(optional)

Preheattheovento175°C.Lineabakingtraywithbakingpaper.

Meltthebutterinasaucepanandaddthecoconut.Removefromtheheatandstirintheeggsandvanilla.Addthelemonzestandjuiceandmixwell.

Shapethemixture,usingyourhands,intosmalltopsandplaceonthepreparedbakingtray.Bakefor15–20minutes.Allowtocool.

Meltthechocolateinabowlsuspendedoverasaucepanofsimmeringwater.Dipthebottomofeachcoconuttopinthechocolateandplaceongreaseproofpaperuntilthechocolatehardens.Placeeachcoconuttopinaminicupcakecup.

Makes15–20

Youcanalsousethisrecipeforacakebase.Drawcirclesonbakingpaperandspreadthecoconutmixtureinthecircle.Bakeintheovenuntilgoldenincolour.Addwhippedcreamand/orberriesontop.

Chocolateballs

100mlcoconutcream75gbutter75gorganiccoconutoil100mlrawmixednuts,finelychopped(optional)100mldesiccatedcoconut2eggyolks

30mlcocoapowderSeedsfrom1vanillapodextrachoppednutsordesiccatedcoconutfor

Seedsfrom1vanillapodextrachoppednutsordesiccatedcoconutforcoating

Separatethethickcreamypartofthecoconutcreamfromtheliquid(it’susuallyinalump).Onlyusethethickcream.Addtherestoftheingredientsandmixwell.Usingyourhands,rollthemixtureintoballs,anysizeyoulike.

Rolltheballsinsomechoppednutsordesiccatedcoconut.

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.

Slicethecheesewithacheeseslicer,folddoubleandarrangeonabakingsheetortray.Leavesomespacebetweentheslicessothattheydon’tallmelttogether.

ortray.Leavesomespacebetweentheslicessothattheydon’tallmelttogether.

Placethetrayonthetopshelfoftheovenfor3–6minutes.Keepaneyeonthecheesebecauseonceitstartstocolour,itcanburnveryquickly.Youwantittobecomecrisp.

Youcanalsopreparethesechipsinthemicrowave.Prepareinthesamewayandplacethecheeseonbakingpaperinthemicrowave.Microwaveat100%powerfor3–5minutes,watchingthatthecheesedoesn’tburn.

Assoonasthecheesechipsareready,removefromtheheatandplaceonaplatetocool.

Serveasisorwithsouporsomebutteroneachchip.

Spicethecheesechipswithsaltand/orpepper,chillipowderoranyotherfavouritespice.

Peppernuts

100mlrawnutsofchoice5mloliveoil5mlfreshlygroundblackpepper

Placethenutsinasmallfreezerbagandaddtheoilandpepper.Holdthebagclosedandshakeitwellsothatthenutsarecoatedwiththeoilandpepper.

Heatafryingpanandfrythenutmixtureforafewminutes,shakingthepaneverynowandthen.Placeinaservingbowlandenjoy.

Partyskewers

CocktailtomatoesPeppersCheeseRaspberriesCookedsausages(atleast80%meat)

Cutuptheingredientsintobite-sizedpiecesandallowthreetofourpiecesperskewer.

skewer.

Useanyskewersyouhavetohand.

Useanyofyourfavouritevegetables,homemademeatballsorolives.Useingredientsthatyouandyourkidsenjoy.

Cheeseandnutballs

200gbluecheese200gPhiladelphia®creamcheese100mlchoppedrawnutsofchoice

Mashthetwocheesestogetherandrollintobite-sizedballs.Rollthecheeseballsinthechoppednuts.

inthechoppednuts.

Herbandcheeseballs200ggoat’scheese200gPhiladelphia®creamcheese100mlfinelychoppedfreshdill(oranyotherfavouriteherb)

Mashthetwocheesestogetherandrollintobite-sizedballs.Rollthecheeseballsinthechoppeddill.

Youcanusejustaboutanyfavouritespiceorherbtocoatthecheeseballs.Cinnamonisverynice,asischoppedsaltedpeanuts(ifyoueatthose)orfinelychoppedchilli.Choppedgojiberriescanaddabitofsweetness.

Pearsnackswithcheese

1pear,cutinto8slices8slicescheese8walnuts

Placethepearslicesonabakingsheetortray.Lay1sliceofcheeseoneachsliceofpear.Placeawalnutinthecentreofeachpearsnack.

Grillthecheeseintheovenfor15minutes,oruntilthecheesehasagoldenbrowncolour.

Chocolateandnutbars

300gdarkchocolate(70–90%cocoa)200gsugar-freepeanutbutterPinchofsalt

100mlchoppedrawnutsofchoice100mlchoppedsaltedpeanuts

Linethebottomofaspringformcakepanwithbakingpaper.

Melt150gchocolateinabowlsuspendedoverasaucepanofsimmeringwater.Pourthemeltedchocolateintothepreparedpanandleavetocoolforashortwhile.Spreadthepeanutbutteroverthechocolateandspreadoutallthechoppednutsontopofthat.Sprinklewiththesalt.

Melttherestofthechocolateandpouritoverthenutssothattheyarecompletelycovered.Placeinthefridgeandletitsetforacoupleofhours.

Cutintopiecesaround3x3cminsize.Servestraightawayastheymeltquitequickly,otherwisestoreinthefridgeuntilneeded.

Ifyouwantasweeterversion,usechoppeddriedapricotsorgojiberries.Althoughnotreallyrecommended,thekidsusuallypreferthisoneandI’dsayit’sabetterchoicethananyboughtcandyorchocolatebars!

Chilliandcheesepoppers

8jalapeñochilliesCheddarcheese150gporkrindsnacks1egg,beaten75gorganiccoconutoil

Makeasmallincisionalongthesideofeachjalapeñoandremovealltheseedsfrominside.GratetheCheddarcheeseorcutintopiecesandfilleachjalapeño

frominside.GratetheCheddarcheeseorcutintopiecesandfilleachjalapeñowithcheese.Closeup.

Processtheporkrindsuntiltheyformapowder(whichyouuseinsteadofflour).Dipeachjalapeñointhebeateneggandthencoverwiththeporkrind‘flour’.

Heatthecoconutoilinafryingpanandfrythejalapeñopoppersuntiltheyhavealovelygoldencolour.

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

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