My LCHF Kitchen Hacks!

Changing your diet and ultimately your lifestyle is no easy task – especially when you are eating a low carb high fat diet. Not only are you swimming against the tide of conventional wisdom, but you are also battling against your self. In the beginning you have to re-educate yourself on what is good for you, but you also have to re-educate your body to stop craving all that rubbish that you have been eating your entire life time. This is tough!

We have all been there, and I am sure we have all developed our own strategies to help ourselves succeed, but I thought I would share with you some of my kitchen strategies that helped me stick to the LCHF diet and continue to do so two years later:

My LCHF Kitchen Hacks!

1. Meal Plans

Incredibly important in the beginning. In the first year of eating LCHF I planned weekly what I was going to eat for my main meals, and I also included what snacks I was going to eat. This not only ensured that I had all the appropriate food at home, but there was never the excuse ‘Oh, I don’t know what to make for dinner – I guess I will just make some pasta!’

Today I am not so strict about making a meal plan – I have a good idea of what we eat during the week, and going shopping now buying LCHF food is second nature.

2. Clean out your pantry and fridge.

Again, incredibly important in the beginning. Throw out EVERYTHING that is not part of the LCHF diet. You can have all the good intentions in the world, but if you know that you have a packet of chocolate covered hobnobs (my favourite UK biscuit) sitting in your pantry, that intention will crumble pretty quickly in the face of a sugar gremlin!

3.  Homemade Greek Yoghurt

We always have homemade Greek Yoghurt in our fridge. This not only is a delicious breakfast food, but it is so versatile, it can be used in so many different ways. It is also a great way of upping the fat content of your meal.

  • Dips: Great for dipping chopped up veggies in for a snack.
  • Sauces and dressings: Something like Tzatziki pairs really well with meat or grilled veggies.
  • Marinades: I make a lovely tandoori chicken which is yoghurt based (recipe coming soon)
  • Plain dollop of greek yoghurt on your plate! It goes exceptionally well with chili con carne, stews, soups as it brings a nice little kick to the meal (almost like a sour cream)

I say homemade because I have never been able to find a greek yoghurt here in Brazil which does not have sugar added to it. However if you can find a store bought greek yoghurt which you trust – make your life easier and go for it!

4. Garlic & Herb Butter

We buy a lot of butter in our household. What I usually do, is melt down one packet of butter, add crushed garlic, salt and whatever fresh herbs I have at hand, whip it all together and put it in a tupper.

I add this butter to everything throughout the week – this brings instant flavour to any meal, as well as up the fat content. Steamed/boiled veggies= dollop of garlic butter. Steak = dollop of garlic butter. Boiled Eggs = dollop of garlic butter. Snack = dollop of garlic butter.

My favourite flavours are:

  1. Garlic & Parsley
  2. Garlic & Rosemary
  3. Garlic & basil
  4. Just garlic 🙂

Having this ready made in your fridge is such a time saver!

5. Grated cheese

This is another way to save time and add great flavour and extra fat to your dishes. I tend to add grated parmesan or grana padano to dishes such as broccoli/cauliflower/kabocha mash, scrambled eggs or over salad. By grating the entire cheese and keeping it in a tupper in the fridge, it makes it so easy to throw it in to whatever you are cooking and preparing.

6. Plan for Left Overs!

I would say this is the MOST important ‘hack’ that keeps me on the LCHF diet. I always make enough so that I have leftovers in the fridge or freezer for another meal – or in my cases many meals! No matter how much you like cooking there are some days you neither have the will nor the time to prepare something from scratch, but having a good meal minutes away can be paramount to keeping on the straight and narrow!

7. LCHF friendly snacks

If you are eating enough fat in your meals the desire to snack should decrease, however we all love to snack every now and again, yet snacks can be the most difficult on LCHF. This is what I usually have at hand, when the tummy starts to rumble.

  • Handful of nuts – incredibly boring, but better than nothing!
  • Cubed cheese
  • Good quality cold cuts (ham, salami, pate)
  • Beef jerky – not always the best snack food, as it can be high in sugar – but look for a quality brand.
  • Pork rinds – incredibly satisfying especially due to its crunchiness, feels like crisps!
  • Beef/Chicken broth – I make my own stock and freeze it it ziploc sandwich bags.
  • Crunchy veggies, like cucumber

So there you have it – here are a few of my kitchen strategies that helps me on the LCHF diet! I hope that they may help you too! Do you have any other ‘LCHF hacks’ in the kitchen? If so I would love to hear about them in the comment section, hopefully we can inspire each other 🙂

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8 thoughts on “My LCHF Kitchen Hacks!

      • My Ideas for making Up-coming surgeries easier and BUSY PEOPLE’S Lives less complicated :

        Having a “Vac-n-seal” has saved me soooo much money !!! They really work!!!

        Sprouted whole grain bread (SWG) made in the BREADMAKER!!! Yeah! Recipe in blog (Are you happy and healthy) Make 3 loaves, slice two of them.
        Chili- Make a big batch- Divide into 3 containers and label. Recipe in the forum of Successful Beginnings and Support Trim down Club.
        Vegetable soup- Make a large batch and divide into three containers. Recipe in forum of Successful Beginnings and Support in the trimdownclub.com
        Homemade chicken noodle soup with gluten free noodles. Divide into three containers. Recipe in Successful Beginnings and support in trimdownclub.com
        Grill 8 chicken breasts and thighs on the grill and separate into meal sized portions, sealed by your vac-n-seal. It will stay fresh for up to a year.
        Grill 12 hamburger patties and divide into individual bags.vac-n-seal.
        *********My favorite one! ***Make Mexican Freezer Meat and Italian Freezer Meat. Make at least 5 pounds of hamburger in each recipe. Divide into 2 cup portions, vac-n-seal. This makes it so simple for your spouse to heat up a jar of spaghetti sauce, cook a pkg. Of noodles. Voila! Dinner.
        2 Rotisserie chickens, deboned, or bake a turkey , cool, debone and divide into 2,3,4,5, ounce baggies of meat. Label by ounces and put in a large freezer baggie or vac-n-seal all of them in a large bag and then reseal it after you one out. Great to add to soups ,chicken salad, chicken enchiladas, etc.
        Make Apple/onion pork Butt in crockpot, dividing up into three meals for reheating. Recipe at the bottom of the page.
        Make a crockpot of fresh green beans –divide into meal portions and vac-n-seal. Recipe at the bottom of page.
        Make a crockpot of fresh black-eyed peas. Divide into meal sized portions and vac-n-seal.
        Make a double batch of sugar free SWG Moist Bran Muffins. Divide into two large vac-n-seal bags. Get out only what you want for that day. Cut in half and toast. Recipe at the bottom.
        Make a large recipe of Homemade Trim Down Club Granola. Transfer ½ to freezer and 1/ to an air-tight container. Recipe at the bottom.
        Make a double batch of Magical No-Carb Cookies. Place in a large baggie and freeze.
        Make a double batch of Butternut Squash Muffins. Place in freezer baggies and freeze.
        Make a couple of loaves of trim down club pumpkin bread.
        Buy 3 bags of skinnypop Popcorn. Eat with cheese and V-8
        But a case of spicy v-8. It’s great chilled and served over ice.
        Make sure you have plenty of block cheese or string cheese.
        Make a list of veggies and fruits that you’d like for somebody to go get at the market when you get out! 🙂 Mexican and Italian meat

        Brown 10 lbs. of hamburger meat or ground turkey with onion, and minced garlic.

        When halfway brown, divide it into two pans. One, for Mexican spices, one for Italian spices. Into the Mexican spices add 2 Tbs. chili powder, 2 Tbs. cumin and finish browning. Put in quart freezer bags or Vac-n-Seal bags.

        Use a sharpie to label Mexican, and date.

        To the Italian meat, add 2 Tbs. of dried Basil, 1 Tbs. dried oregano and finish browning. Bag it, mark it and freeze.

        Coming in exhausted and facing a hungry crew, pop a bag of either into the microwave and use it as a base for spaghetti, stuffed shells, add to Vegetable soup, tacos, soft tacos, enchiladas, taco salad, nachos burritos, etc. Having this prepared ahead of time is ¾ of having it ready to eat! A GREAT time-saver.
        🙂 Apple -Onion Pork Butt/Shoulder or /loin Place the pork butt roast frozen or fresh in the crockpot

        Stuff cubed onions all the way around it.

        Cover with apple juice.

        Sprinkle with cracked pepper

        Cook 8 hours on low in a crockpot.
        🙂 Crockpot Fresh Green Beans 4-6 c fresh green beans or 4-6 c Haricot vert green beans

        1 smoked turkey wing or ham bone

        1 medium onion chopped

        1 1/2 tsp. salt

        1 T sugar

        1 bay leaf

        1 T black pepper

        1 tsp oregano

        1 tsp dried basil

        3 Tbs. butter

        1 small pkg red baby potatoes cook for 6-8 hours on medium in crockpot

        🙂 Fresh black eyes peas

        4-6 c of freshly shelled black -eyed peas

        1/2 medium onion chopped

        1 ham bone

        1 T pepper

        1 tsp salt

        Cook 6-8 hours on high in crockpot.

        🙂 Moist Bran Muffins ——-48 muffins per recipe (count = 1 muffin =3/4 carb+ .1Protein+ .68 fat

        2C boiling water In comparison butternut muffin= 1.2carb+ .2 protein

        2c 100% bran cereal

        1 c Stevia in the Raw

        1c coconut oil (shortening consistency)

        4 eggs

        2 tsp.salt

        2 tsp baking soda

        1 tsp baking powder

        2 tsp xanthum gum

        5 1/2 c buttermilk

        6 c SWG whole wheat flour

        4 c 40% bran flakes Pour boiling water over the 100% bran. Set aside. Cream sugar and shortening, and eggs. stir in salt, soda, and buttermilk. Add bran mixture. Combine flour and Bran flakes.

        Approved ingredients by TDC!!! 😛 Those products can definitely be part of the program – just check the cereal ingredients to be sure there aren’t undesirable additives – like corn starch or syrup and hydrogenated fat, and that the amount of sodium per serving is less than 140 mg. Buttermilk is fine – organic is always best, if you can.

        🙂 Trim Down Club Granola!!!

        ■½ tsp. / 1½ gm cinnamon (optional)

        Directions

        Preheat oven to 325°F / 160°C for regular granola, 120°F / 50°C for raw granola.

        Spray a cookie sheet with non-stick spray.

        In a large bowl, mix together nuts, seeds, wheat germ, and dried fruit (as well as cinnamon, if desired).

        In a small saucepan over low heat, add oil, honey, and flavor extract, and cook until liquid in consistently.

        Pour over the dry ingredients and mix thoroughly.

        Spread a ½-1 inch / 1¼ – 2½ cm thick layer of the mixture onto the cookie sheet.

        For regular granola, bake for 10-15 minutes, until golden brown, then mix and turn the granola.

        Bake 5-10 more minutes (10 minutes for extra-crispy).

        Directions

        Preheat oven to 325°F / 160°C for regular granola, 120°F / 50°C for raw granola. Spray a cookie sheet with non-stick spray. In a large bowl, mix together nuts, seeds, wheat germ, and dried fruit (as well as cinnamon, if desired). In a small saucepan over low heat, add oil, honey, and flavor extract, and cook until liquid in consistently. Pour over the dry ingredients and mix thoroughly. Spread a ½-1 inch / 1¼ – 2½ cm thick layer of the mixture onto the cookie sheet. For regular granola, bake for 10-15 minutes, until golden brown, then mix and turn the granola. Bake 5-10 more minutes (10 minutes for extra-crispy)
        🙂 Magical No-Carb Peanut Butter Cookies -1 cookie =1 fat

        2 c crunchy peanut Butter

        2 eggs

        2 cups Stevia in the Raw

        2 tsps. Vanilla

        Beat all ingredients in a mixing bowl. Spray pan with Coconut Pam. Pre-heat oven to 350*. Using a 1 tablespoon meaured Ice cream scoop, scoop out coolies onto cookie sheet. Makes 36 cookies. Bake. Put on a wire cooling rack. Put into a large freezer bag and freeze. Eat frozen or thawed.

    • Oh I hear you!! It really helped me that my hubby is a true believer of LCHF – so we have done this as a team. But you just stick with it, and I am sure your wife will come around when she says how great you look 😉 You know in all the time I have been living LCHF I have never made fat bombs…think it is time to change that 😉

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