6
May

Low Carb Chicken Goujons

Tasty Chicken Goujons Sometimes we all get a yearning for deep fried food. This is the closest I can get to a healthy low carb goujon. The mixture has to be very fine so that it coats the chicken. If you are coeliac, I suggest blending gf oats with dried chillis, dried onion, garlic, coriander seeds, black pepper and use
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19
Apr

Chicken Broth Thai Supper

Light Thai Chicken Broth with Greens This recipe is a tasty light supper choice. Eating lightly for the last meal of the day is a very handy weight-loss strategy. This dish is salty and will make you thirsty, hydrating well before bed. Makes 2 servings ONE Serving :  4g Carb  286 Kcals  Protein 24g    Fat 18g    Fibre 4g Ingredients
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13
Apr

High Fibre Breakfast for Keto weight-loss Days

A Pectin & Seed Yoghurt Breakfast Keto certainly delivers fast weight loss if run it on your first day back from holiday for 3 to 4 days however Keto can constipate so it is imperative to keep your fibre levels up to 20g or better still 30g. Seen as we are cutting out carbs, this is a challenge. I added
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7
Apr

Keto Burgers & Kale

A Keto Meal Kale is the King of greens. Anytime you eat red meat, always eat a green with it.The video explains all.   One Serving   2g Carb,   Protein 57g,   Fat 55g  Kcals 730,  Fibre 8g Ingredients Makes 1 serving 2 x 110g homemade burgers with spices 10g x 2 slices cheddar 200g raw Kale, steamed 15ml olive oil 15ml
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5
Apr

A Keto salad with good Fibres

A Keto Salad One of the issues with Keto is that people tend to constipate. I have selected what I think are the best veggies to use.   One Serving  (4 options) 95g breast of chicken.    5g Carb, 33g Protein, 23g Fat, 347 Kcals , 3g Fibre  100g Feta                       
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28
Mar

Chicken and Broccoli Bake

Chicken and Broccoli Bake Salmon Broccoli Bake Crusty top Chicken & Broccoli crusty Bake You can eat a little bread on a low-carb food plan and breadcrumbs go a long way. Sometimes I yearn for a crusty top!   One Serving:   Carb 14g   Fibre 7g     Protein 40g   Fat 22g   kCals 417 (using low fat quark)  Ingredients
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15
Mar

High Fibre Bread Scones

A loaf of Low-Carb Bread 40g per slice - 20 slices High Fibre Bread Scones This is similar to the low-carb bread but I have increased the fibre content for clients with constipation and cholesterol and changed the shape. One Bread Scone: 35-45g  weight per bread scone Psyllium Husk - Carb: 2g   Fibre: 4g   Protein:5g    Fat:  8g  
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10
Mar

Caesar Wrap with 2 sauces

Chicken/Turkey Caesar wrap with crunchy pesto basil pumpkin seeds This is a convenient, very tasty lunch and has good fibre. It is one of the few ways I can eat pumpkin seeds as I find they taste too metallic. Pumpkin seeds are a good source of zinc, critical for the immune system and also have phosphorus, magnesium, iron, manganese and
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7
Mar

Chocolate Breakfast Shake

A Chocolate Shake Chocolate has a reputation as a mood lifter and we may crave it to lift our mood. Cacao powder has its own natural carbohydrates (26g per 100g) but this raw form of powder is unsweetened by man. The health benefits come from the Flavonoids, especially the proanthocyanides, and they can make up to 10% of the dried
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18
Feb

Mayonnaise

Hollandaise Sauce for Fish This is best to bought from your local shop, it is a faf to make unless you have time, patience and skill! The macro's for Hellman's are: One serving 20g which is 2 heaped teaspoons 0.3g Carb  145 Kcals   Protein 0.2g    Fat 15.8g    Fibre 0g