Rhubarb & Flaxseed Clusters with Greek Yoghurt

1 Serving is 

4g Carb  Kcals 87    Protein 3g    Fat 6g    Fibre 4g

Add about 50ml of boiling water to a saucepan and chop in rhubarb, add a few cloves and allow to stew with the lid on the saucepan until the fruit is soft and easily mashed (using a potato pounder or fork).

Using 6 stalks that weighed 460g raw, I ended up with 255g of stewed rhubarb included 15ml of chicory syrup added through it.


I served 50g of warm rhubarb topped with a heaped teaspoon (20g) of full fat Greek yoghurt and 10g of Linwood flaxseed clusters.

Low Carb Biscuits 

1 Serving is 3 small biscuits

1.5g Carb  Kcals 108 Protein 3g Fat 9.6g Fibre 2.5g

The Christmas and holiday season can involve people and family calling around to your home and you may feel obliged to have biscuits for guests. If you buy the sugary ones, it can be hard to resist them yourself. As well as that, a little of something can be just perfect but the shop bought biscuits can be big and easily 100 kcals each.

See full recipe here

You can flavour these biscuits with a variety of nuts, seeds, ginger, cinnamon, and the zest of lemon or oranges with extracts.

Beauty Bites

1 Serving 32g 

Triple Chocolate : 3.5g Carb  Kcals 130   Protein: 7.2g.  Fat 8.5g.  Fibre 8.7g

Lemon Coconut: 6g Carb  Kcals 124   Protein: 5g.  Fat 8g.  Fibre 9g

Salt Caramel: 4g Carb  Kcals 125   Protein: 7g.  Fat 8g.  Fibre 9g

Apple Cinnamon: 6.3g Carb  Kcals 124  Protein: 5.1g  Fat 7.6g  Fibre 8g

Cherry Chocolate: 6g Carb  Kcals 124   Protein: 5g.  Fat 8g.  Fibre 8g

Holland & Barrett are selling a range of snacks called Beauty Bites.  They are 32g in weight,  4g to 6.5g carb per serving (low sugar), tasty and have collagen peptides and some good bacteria (Bacillus Coagulans – there is no strain number.)

They are nicest at room temperature. You can buy them individually or in packs pg 7. Flavours include Triple Choc, Apple Cinnamon, Lemon Coconut, Salt Caramel and White Choc Raspberry.

Flavoured dry-roasted Chickpeas

65g bag – One serving is 21g, a 1/3 of the bag

One Serving: 5g Carb  Kcals 30   Protein: 1.8g.  Fat0.4g.  Fibre 1.6g

These are perfect to enjoy with your weekend tipple of G&T or Volka and sparking water. I suggest putting them into a small serving bowl and splitting the 65g bag in 3. Careful biting into them as some can be hard.


I got them in Holland & Barrett.

Healthy Ice-Cream

Makes 2 Servings (50g x 2)

One Serving: 7g  Carb.   Kcals 82.   Protein: 2.5g.  Fat 5g.   Fibre 1.5g

  • Small 110g Banana (skin-on), 66g (without skin) , peeled, sliced and frozen
  • 15g, 2 teaspoons of almond  or peanut  butter
  • 35 ml, 3 tablespoons coconut or almond milk, unsweetened

Optional flavours

5g Cacao Powder (chocolate flavour) 8g Carb, 91 kcals.  Protein 3g. Fat 5g Fibre 2g

Lemon Extract (Neilsen Massey) or Vanilla Extract

Optional Toppings

2g cacao nibs 0g Carb, 12 kcal. 0g protein  1g Fat 0g Fibre

Frozen berries

Bananas are an excellent source of potassium (fluid balance & BP), B6 (hormone balance, stress and sleep) and Vitamin C. They are a high sugar fruit with good pectin fibre and deliver valuable nutrients like B2, Magnesium and Biotin.

I used almond butter and unsweetened almond milk as they are good for cholesterol management. The Cacao powder adds additional magnesium and copper and flavonoids that protect blood vessels.

You could top your breakfast grain-free nutty granola with this.


Slice and freeze your banana the day before.

In a small food processor or blender, whizz up the banana, and nut butter with 2 tablespoons of milk. I gradually added the milk and it blended down to a smooth ice-cream looking texture.

Add your choice of flavours or eat it as it is with a distinctive banana flavour.

A breakfast or Snack on the move

One Serving 

Strawberry:     7g Carb    Kcal230    Protein 28g    Fat 10g    Fibre 3g

Banana:          17g Carb    kcal 266    Protein 28g    Fat 10g    Fibre 1g

Ingredients: 30g Whey, 250ml coconut or almond milk, unsweetened, 80g strawberries or 75g skin-less banana, ice and filtered water.


You can take this in the car with you. Whey is a great source of glutamine, a protein that helps gut cells to heal and white blood cells to protect. Try to buy a whey that is not full  of ingredients you don’t understand, so the least ingredients added the better. I try to avoid sweeteners as well which is almost impossible!

Something sweet for after a Meal

Sorbet one serving 20g: 21 kcals

Fibre Protein Carbohydrate Fat
0g 0g 5g 0g

The ‘posh’ restaurants use sorbet to clean the palate. I frequently hear clients saying they want and need something sweet after a meal. This is the perfect choice for Summer months. Suited to both my weight loss programmes. Reduce the portion to 10g if you do not have the spare carb in your target.

Carrot Oat Bran Muffin

1 muffin: 156 kcals

Fibre Protein Carbohydrate Fat
5.3g 6.2g 10g 9.5g

If you slip-up when visiting a coffee shop, you need a low-carb yet tasty replacement treat. This is the healthiest muffin I have made so far. Feel free to experiment with different seeds, berries and flavouring. I keep them in the fridge and warm them up before eating.


Tomato, Basil Pesto & Mozzarella

2 pieces: 84 Calories (Keto roll not included)

Fibre Protein Carbohydrate Fat
1 g 4g 2g 7g

1 medium tomato sliced into 4 slices –  each slice is approx 25g

10g slice of mozzarella

2g, small piece of basil pesto (in the fridge is hardens)

Prepare and leave on a plate at room temperature.


You can enjoy as a tapas side with a Keto lunch roll.

Hummus  & Crudities


Fibre Protein Carbohydrate Fat
1-5 g 5-6g 13-15g 11g

50g low-fat hummus (2 teaspoons) & 2 rice cakes (thicker ones)


70g Hummus POT with raw vegetables

A healthy plant-based snack, very filling and you can add any herbs or spices to create new flavours. Beans & Veg are a great sources of fibre and hummus  is made using  non-heated vegetable oils (omega 6) or olive oil (omega 9).

Low Sugar Fruit

The APP has all the nutritional details to help you choose.

Fruit contains vitamins, is water-rich and is sweet. It is the ideal snack. On a Low Carb food plan choose the low sugar fruit. You can stew it and add yoghurt or cream.

43g 1 passionfruit  – 2g Carb

1 fresh fig- 3g Carb

80g Blackberries/raspberries – 4g Carb

80g 1 small clementine  – 5g Carb

80g Strawberries – 5g Carb

80g Melon honeydew – 5g Carb

Celery Stick with Nut Butter or Cream Cheese

Nut Butter : Carb 2g       Kcals 133

Cream Cheese: Carbs 3g Kcals 116

Tzatziki : 124kcals

Fibre Protein Carbohydrate Fat
3g/1g 5g/3g 2g/3g 11g

Celery is an excellent source of potassium to help fluid balance and pH.

45g, 1 stick of celery

20g Almond Butter OR 50g Cream cheese OR 50g Tzatziki

Check your packet of Tzatziki for Carb level.

Sweet or Savoury Pancakes

A) Berries & Yoghurt Option: Carb 12g           Kcals 243      Protein 11g      Fat 16g   Fibre 4g

B) Goats Cheese & Rocket :    Carb 9g    Kcals 263   Protein 14g.   Fat 19g    Fibre 3g

C) Ham & Cheddar Cheese & Rocket :  Carb 9g   Kcals 331   Protein 23g   Fat 22g.  Fibre 3g

On a hungry day, this breakfast could become a snack.

Pancake Ingredients: 1.5 tablespoons (15g) Oat Bran, (30g) full fat Greek Yoghurt or cream cheese1 medium egg, 1 teaspoon (6g) flax seeds (whole), (4g) 2 x 2g butter

Method: Crack an egg into the bowel.  Add 15g of Oat Bran Add 30g of yoghurt, which is about a dessert spoon full. Using a hand whisk, mix it all together until you see a few bubbles. Grease a small non-stick pan with a little butter (2g x 2g if cooking 2 pancakes). You can make 2 small pancakes or 1 big one. Pour in the mixture at gas mark 7, and allow to sit and cook for 1 min at least before moving. Shake the pan lightly  to ensure the mixture does not stick. Lightly lift the pancake at the side of the pan to see if it is ready for flipping. Repeat for the second pancake. Smaller pancakes cook faster and look like more food on a plate.

When you flip it, top the cooked side with your topping of cheese, berry or ham to slightly warm them too.

Topping Options

A) 40g berries (blueberries, raspberries, strawberries) with 30g yoghurt

B) 20g Goats Cheese with 12g Rocket and lemon juice

C) 35g, sliced ham with 20g grated cheese & 20g rocket (cheddar used in this recipe)


Servings: 1

Cheese stuffed Pepper

Calories: 129

Fibre Protein Carbohydrate Fat
3 g 3g 7g 10g

80g , 1 washed and de-seeded sweet red pointed pepper stuffed with 40g cream cheese, 4 black olives and 20g iceberg crunchy lettuce. This is incredibly tasty if you roast it and add a little chilli…..

Turkey or Chicken Pate

Makes 4 servings (50g x 4)

One Serving: Carb 1.5g   Kcal 153   (crackers or crudities not included)

Fibre Protein Carbohydrate Fat
0.25g 16g 1.5g 9.2g

This is an alternative to a fish pate. Turkey is a great source of tryptophan, a protein used to make serotonin which controls our mood, sleep appetite and sex drive. I like to enjoy it not just as a Christmas food.

Ingredients: 200g raw turkey/chicken mince, 30g onion, finely chopped, 2 sprigs of rosemary,

(23ml) 1.5 tablespoon olive oil, 50g cream cheese and lemon juice


Add 1 tablespoon (15ml) of the olive oil to the frying pan and add the chopped herb of your choice (I used rosemary)  and the onion. Allow to soften. Add the mince and cook it through, then leave to cool. Blitz the cooked meat in a food processor, adding the cream cheese, remaining 8ml of virgin olive oil and lemon juice.  Season with salt and pepper. You can add additional fresh herb, like parsley. Enjoy with low-carb crackers or crudities.

Smoked Mackerel Pate

The full recipe – you decide serving size

Calories: 453

Fibre Protein Carbohydrate Fat
1g 24g 2g 39g

This recipe delivers a hit of omega 3 & protein. https://youtu.be/h79F7FVAWRw


Mix the following ingredients together in a blender

228g 1 whole smoked mackerel, 25g red onion chopped finely, 20ml lemon juice, 30ml Hellmans Mayonnaise with rapeseed oil, dill or parsley,

Refrigerate. Serve with a pinch cayenne chilli pepper on top.

Serve with sides of celery sticks or low carb crackers.  Sides and crackernot included in calorie count.

Alternatively you can buy Salmon Mousse. William Carr do a range a very nice mousse. 50g of WC Salmon mousse is 1g Carb

Chilli Avocado lemony Spread

Calories: 136

Fibre Protein Carbohydrate Fat
3g 1g 2g 14g

Thanks to Catherine for this recipe!. She enjoys it Friday evening on a Keto Cracker.

70g, half avocado, skin removed and roughly mashed with a fork

half lemon, squeezed

A red chilli, chopped very finely with the seeds removed

Method: Mash the 3 ingredients together. Refridgerate.

Dark Chocolate

One Serving: 10g square of 70%.  57 Calories

Fibre Protein Carbohydrate Fat
0g 1g 3g 4g

Personally I love Lindt. You decide your %. Start at 70% and move up overtime. Your palate will change. If you persist, you will eventually prefer dark to milk chocolate.

Homemade Chocolate Nut & Seed Sweets

Makes 32 sweets.       One Sweet:  0.75g Carb Kcal 58

Fibre Protein Carbohydrate Fat
1g 2g 0.75g 5g

I make these in my ice cube trays and store them in the freezer.

Ingredients: 80g of 90% dark chocolate, 120g Linwood Milled Flaxseed, Sunflower & Pumpkin seed Mix, 30g, 2 heaped teaspoons Tahini Sesame Seed Spread, 60g, 4 heaped teaspoons of Smooth Almond Butter, 20g 4 teaspoons Cacao Nibs

Method: Melt the dark chocolate in a broiler (bowl over boiling water), add the nut butter, tahini and mix well. Remove from the heat and add the rest of the ingredients. Then using a hot spoon/s, laden the mixture into the ice cube tray and freeze.

A small knife inserted into the edge of the tray, pops a sweet easily out when you want a snack.

Dark Chocolate & Blanched Hazelnuts

One Serving:  Carb 2g. Kcals 123

Fibre Protein Carbohydrate Fat
1g 3g 2g 11g

This is like the bars of nut chocolate

10 blanched crunchy Hazelnuts (selling in Dunnes & Supervalu)

10g, 1 square 85% dark chocolate

Cheese, Nuts, Olives

One Serving:  Carb 0g. Kcals 115

Fibre Protein Carbohydrate Fat
2g 4g 0g 11g

The ideal Friday Night Nibble

40g large olives in Brine with 10g chunk of Vintage Cheddar and 5g of crunchy Hazelnuts (5)

If you have spare carb left over from your day, add a few grapes  to alkalise this snack.

Chocolate Mousse

One Serving:  Carb 14g Kcals 185

Fibre Protein Carbohydrate Fat
4.5g 5g 14g 11g

Chocolate has good nutrients as long as you choose one with low sugar and high cocoa content. Egg whites are a great protein, buy organic whites.

Use a really nice glass to serve it and decorate with a strawberry. Full Recipe HERE

Total Recipe: Carb 56g   Kcal 740  Protein 20g Fat 44g Fibre 18g

This recipe makes 4 servings

Nairn Oatcakes with Nut Butter

One Serving:  Carb 8g Kcal 143

Fibre Protein Carbohydrate Fat
2g 5g 8g 10g

Oats are a great source of soluble fibre for cholesterol management. If you don’t like porridge, this is a great way to enjoy oats. Unfortunately they tend to packed in portions of 4 to 5 oatcakes together so be careful to take your portion out and put the pack away.

One Serving: 2 Oatcakes and 10g of Almond Butter

Toast Crackers with Cheese

One Serving:  Carb 5g Kcal 148

Fibre Protein Carbohydrate Fat
1g 8g 5g 11g

The Foods of Athenry do a range of Toasts (crackers) that are lovely with cheese, pate, savoury mousse and other toppings.I chose them as they are trans-fat free.  For this snack I used the Honeyed Almond and Rosemary cracker with Dubliner Vintage Cheddar cheese. I added a fresh fig but that is optional. You may wish to add other fruit such as 2 to 3 grapes.

One Serving: 4 crackers, 25g cheese

‘KIND’ Snack Bar

30g Sea Salt & dark Chocolate   Carb 7.2g.  Kcals 157.     Protein: 5.1g    Fat:11g.    Fibre 3.9g

30g Caramel Almond & Sea Salt.   Carb 5.7g.  Kcals 158.     Protein: 4.8g    Fat:12g.    Fibre 5.4g

In 2020 they adjusted the carb content down in some of these snack bars from 17g to 10g in the 50g bars. More recently I found a box set of 3 x 30g bars in SuperValu. These are ideal if you are travelling or caught  having a healthy option in a coffee shop. Keep some in your car and bag/briefcase.

Oatwell Balls

One Serving:  13g carb   Kcal 157

Fibre Protein Carbohydrate Fat
17g 5g 13g 6g

I did not particurlary enjoy these! I found them in Holland and Barrett. However they have good fibres in them for cholesterol management. They can cause wind as the little pack supplies a whopping 17g of fibre so avoid if you have IBS or digestive disorder.


However I am included them in this list as they are a useful snack to have if you frequent coffee shops and need a small bite.

A boiled Egg

One Serving:  64g medium egg.  84 Kcal

Fibre Protein Carbohydrate Fat
0g 9g 0g 5g

Eggs are a complete protein (the gold standard of all protein foods). They are filling as they have protein and fat content.

I add my egg to cold water, bring to the boil quickly, boil for 1 minute then simmer very gently for 4 minutes and then leave in the water off the hob for another 2 minutes. I like my egg solid but not too hard. Run under a cold tap and store them for 4 to 5 days in a cool place.

Homemade Keto Crackers

Makes 10 servings   (160g)

One serving 16g : Carb 1.8g     Calories: 90

One Serving

Fibre Protein Carbohydrate Fat
2.2g 4g 1.8g 7.3g

The recipe is on this link page –

Keto Crackers

Stewed Apple & Berries with Nutty Yoghurt


One Serving: Carb 11g   Kcals 220

Fibre Protein Carbohydrate Fat
5g 5g 11g 17g

A healthy but creamy dessert with cold yoghurt, warm fruit and toasted cinnamon almond bites.

Note, when Rhubarb is in season, use it with the apple.

Serves 4

200g peeled cooking apple

30g x 4, Berries of your choice, including Passionfruit

100g x 4, Thick Green natural Live Yoghurt

10g x 4, almond bites

3g x 4, a drizzle of Chicory Syrup

Stew the Apple and add the berries briefly to soften them. Toast the nuts on a dry frying pan, sprinkling with cinnamon. Watch them carefully as they burn easily. Drizzle the chicory on top of the finished serving.