Category Archives: Updates

Keto Mint Choco Chip Ice cream

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Ingredients

  • 4 Eggs
  • 1 Cup Heavy cream or 1 Cup coconut cream
  • 1/2 Cup granulated Erythritol or keto Sweetener of your choice
  • 1 Teaspoon Xanthan gum
  • Mint extract
  • Drops of green food colouring gel.
  • 1/2 Cup unsweetened Dark chocolate

 

Method

  1.  Chop chocolate into bits and set aside.
  2. Blend all other ingredients together until thick.
  3. Add chopped chocolate into mix and stir well.
  4. Pour mix in an airtight container and freeze until solid.

Chicken Fritters

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INGREDIENTS
  • 150g minced chicken
  • 1 egg
  • 1 Tablespoon curry powder
  • 1 Tablespoon chopped parsley or coriander
  • 1 Tablespoon dry pepper
  • Salt
  • Ghee or any animal fat for frying
Method
  1. Put all ingredient for chicken fritters in a blender and pulse, do not over blend.
  2. With wet hands, shape the mixture into small patties, about two tablespoons of mixture.
  3. Shallow fry until golden brown.

Meatza (beef pizza)

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INSTRUCTIONS

  • 250g Mince beef
  • 1 Teaspoon oregano
  • 1 Teaspoon Thyme
  • Black pepper
  • Sea salt
  • Mariana sauce
  • Mozzarella cheese
  • Toppings of your choice
 
  1. In a bowl, mix mince beef, spices, sea salt and black pepper.
  2. Place mince beef in between two sheets parchment paper, roll flat and shape as desired.
  3. In a heated oven cook for 7 minutes flip over and cook for another 7 minutes at 180 degree Celsius.
  4. Remove from oven add marinara sauce, mozzarella cheese and toppings of your choice.
  5. Grill in oven for 5 minutes.
  6. Serve immediately.

Raspberry Lemon Tart

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Ingredients

  • 1 Cup Almond flour
  • 1 Egg
  • ¼ Cup Erythritol
  • 1/4v Cup butter

Custard

  •  3 Eggs yolks
  •  1 Cup coconut cream or heavy whipping cream
  •  1 Teaspoon gelatine
  •  1 Lemon zest
  •  1 Teaspoon vanilla
  •  1 Tablespoon sweetener

METHOD

  1. Combine almond, egg, erythritol and butter. Press into a mini tart pan and bake for 12-15 mins at 180 degree Celsius.
  2. Remove and let it cool.
  3.  Heat cream on medium heat until it slowly starts to bubble.
  4.  Stir in egg yolks and whisk.
  5.  Add vanilla, lemon zest and gelatine remove from heat and keep stirring for 2 minutes.
  6.  Put on stove on low heat, leave to cool.
  7.  Add to tarts, leave to cool completely.
  8. Add berries (optional).

Keto And Exercise

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Are you the kind of person going to the gym because you are trying to lose weight? Not because you enjoy it because you believe its the best way to burn the fat. Then you get home, refuel with carbs and go through the cycle everyday, realise you are not losing any weight and start wondering what went wrong?.

The best way to burn fat is by eating right. 80% – 90% results is by eating the right way not by exercise alone. When you eat low-carb, adequate protein and meals high in fat you burn fat 24/7 even while asleep!!

So is exercise important in this lifestyle? There are misconceptions about exercising in this lifestyle

It is a fact you will lose weight without exercise, exercising is also very important in the ketogenic lifestyle for optimal well being, improvement of insulin sensitivity in diabetics, toning and building up muscles not necessarily for weight loss.

As a beginner if you choose to exercise, enjoy it don’t let it be stressful kinds of exercise. Try to avoid cardio exercise, to prevent stress which raises cortisol levels, never force yourself to exercise.  

BEST TIME TO BEGIN EXERCISE

Once you begin the ketogenic lifestyle, the best time to start exercising for toning muscles is when you become fat-adapted, which could take 3 – 6 weeks after ketosis. Although, if you are having a hard time getting keto -adapted you can also start moderate leisure exercises like walking, swimming, cycling.

RECOMMENDED EXERCISES

There are different ways to exercise. Some individuals might need to increase carb intake if you have achieved your weight goal and choose to add more exercise in your routine………. it also depends on how you feel once you begin.

  • lifting weights to tone up like dumb bells/ kettle bells
  • jogging
  • slow walking
  • HIIT ( High intensity intermittent training ) this technique not only helps to burn fat after short bouts of intensive workouts without feeling hungry. You also keep burning calories 20 mins after work out.
  • weight training

Depending on the exercise that you choose to start up with the best time to exercise is from 3pm to 6pm then you can have a filling meal afterwards or in the morning before your first meal.

Bottom line is standard ketogenic lifestyle includes exercise. It is up to the individual, if you choose to stay sedentary at the early stages, or active.

Cauli/Cabbage Jambalaya

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 INGREDIENTS

  • • 1 Medium sized head of cauliflower or cabbage grated
    • Chopped Sausages cuts into chunks.
    • 75g Chopped Chicken
    • 75g Shrimps
    • ½ Yellow and green bell pepper chopped
    • ½ Medium sized onion chopped
    • 3 tomatoes chopped
    • 2 stalks celery chopped
    • 2 Cloves of garlic thinly sliced
    • Bay leaves
    • Black pepper
    • 1 ½ Tablespoon creole spice
    • 1 Cup chicken stock
    • ¼ Cup Tabasco sauce (optional)
    • Salt to taste
    • Ghee

   METHOD

1. Add ghee in a heated pot.
2. Fry onions for 1 minute on high heat.
3. Add celery, peppers, garlic fry for 5 min.
4. Add shrimps, chicken and sausages.
5. Add chopped tomatoes, chicken stock and bay leaves cook for 7 minutes.
6. Stir in Creole seasoning, tabasco sauce and black pepper cook until sauce thickens.
7. Stir in cauliflower, cover pot and cook for 3 minutes on low heat.
8. Add Prawns, close lid and cook for 5 minutes.

NUTRITION INFORMATION
Calories: 224 Fat: 14g Carbohydrates: 12g Protein: 14g

Lemon Butter Chicken

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INGREDIENTS

 

  • 4 – 8 Chicken thighs
  • 2 Tablespoon butter
  • 1  SmallWhite onion sliced
  • 2 Teaspoons coriander powder
  • 1 Teaspoon ginger powder
  • 2 Medium sized Lemon sliced
  • 2 Scotch bonnets
  • 2 Cups chicken stock
  • Handful parsley Chopped
  • Salt and pepper
  • Olives (optional)

 

 

METHOD

 

  1. In a heated pan, add butter and brown chicken, skin side down when brown remove from pan and set aside.
  2. Reduce heat, add onions and cook for 3 minutes.
  3. Add spices and cook for 2 minutes.
  4. Return chicken to pan and add stock, lemon, scotch bonnets and olives salt and pepper to taste. Simmer for 5 minutes.
  5. Cover pan with a lid and cook in oven for 30 minutes at 180 degrees Celsius.
  6. Garnish with parsley.
  7. Serves 3.

 

lemon butter chicken

 

 

 

 

Melon Seed Chocolate Chip Cookies

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I have been trying out melon seeds (egusi) as an alternative low carb flour and so far i have made pancakes, muffins, savoury puddings and drinks. I will be Sharing these recipes soon.

Melon seed is from the gourd or squash family and its similar to pumpkin seeds, grown mostly in West Africa. It is higher in nutrients compared to pumpkin seeds.

The rich nutty flavour of the seeds are overpowering, however using a stronger spice like nutmeg helps camouflage the flavour.
If you prefer you don’t have to add spice.

For these cookies I also added some chopped  unsweetened dark chocolate and  3 Tbsp. heavy cream. You can add coconut cream if you prefer which helps give it a creamier after taste.

Psyllium husk was added  for binding however you can also try just baking soda and baking powder and still achieve the same results.

 

 

 

INGREDIENTS

  • 120 Grams melon seeds
  • 1/4 Cup cocoa powder
  • 2 Tablespoon butter melted
  • 1 Tablespoon Nutmeg
  • 1 Tablespoon Cinnamon
  • 1 Tablespoon Psyllium husk
  • 1 Teaspoon baking powder
  • 1 Teaspoon baking soda ( optional)
  • 1 Egg
  • 1/4 Cup sweetener
  • 3 Tablespoon heavy cream or coconut cream
  • 2 Pieces of unsweetened dark chocolate (80% cocoa) chopped
  • Brown paper

CHOCOLATE SAUCE (OPTIONAL)

  • 50 Grams unsweetened dark chocolate
  • 1 Tablespoon butter

 

METHOD

  1. In  a bowl mix all ingredients together.
  2. Mix well until it can make a dough.
  3. Line your baking tray with brown paper .
  4. Use a spoon to form cookie shapes.
  5. Makes 10 pieces.
  6. Bake in a pre heated oven for 12 – 15 mins at 180 degree celsius.

Chocolate sauce

  1. Place  chocolate, butter in a glass bowl.
  2. In a cooking pan add 1 cup of water and heat, Place glass bowl over pan make sure the water doesn’t touch the base of the bowl.
  3. Let it simmer for 5 minutes, stirring occasionally until it is completely smooth.
  4. Remove from heat and use as required.

 

NUTRITIONAL VALUES (PER PIECE WITHOUT SAUCE)

Carbohydrates- 3.3g

Protein- 3.6g

Fat- 7.7g

Calories- 97

 

Join the 45 day challenge to lose weight effectively.

 

 

Mint Chutney

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Chutney

 

RECIPE

  • 35 Grams of fresh mint leaves
  • 2 Green chilli
  • 2 Tablespoon lemon juice
  • 1/4th Ginger
  • 2 Cloves of garlic
  • Quarter of a small onion
  • 1 Cherry tomato chopped
  • 1 Teaspoon salt
  • 1/4 Cup of water

 

  1. Add all ingredient in a blender.
  2. Pulse till smooth.

 

Total calories  = 50.35

carbs = 8.5

protein = 3.1

fat = 0.43

Enjoy  as a side  for starters or  with low carb chapati.