Series on Sauces: #1 Pesto

Are you having trouble getting enough fat in your diet? One of the most simplest and delicious way of upping your fat content is by using fatty sauces and dressings. And do you know what the best part is? There are so many different sauces to choose between that you will never get tiered of any of them and they are all LCHF.

You have the butter based sauces such as bearnaise and hollandaise. You have the yoghurt based sauces such as Tzatziki, there are mayonnaise based sauces such as aioli or caesar dressing, as well as oil based sauces such as pesto and chimichurri! You see – the list is endless!

By putting a dollop here and a dollop there – not only will your brighten up your plate, but you will naturally increase your fat content without giving it that much thought!

So I thought I would do a ‘Series on Sauces’. To help inspire both you and me on all the great options that are available at our fingertips in upping our daily fat content!

The first in my series is probably one of the most easiest – Pesto! This is such a great robust sauce, that it is delicious with everything, as it is so bright and vibrant.IMG_4861

Best of all it is so easy with a handful of ingredients which you basically pound together until you get the consistency that you like.

You can find the recipe at The Travelling Chopsticks by clicking here: Hey Presto: Pesto

Hope you enjoy the series 🙂


LCHF Experiments in the Kitchen.

When I first started on the LHCF diet – I am going to be honest, I was slightly intimidated by it. I had gone from someone who believed everything was OK in moderation to someone who was cutting out an entire food group – carbs!

For the foodie in me – this was difficult. I love cooking and the idea to never make a certain pasta dish, or rice dish again was hard to come to terms with. However, as the months went by, and I saw how good my body felt living without these dishes my desire to make them diminished.

In fact, by adopting the LCHF diet – I believe it has not only made me a better cook but also more adventurous in the kitchen. I am always thinking of ways to adapt a recipe or experimenting with ideas I would have previously not even considered.

Like this Pork Melanese with crushed pork rind ‘breading’ that I made today. I would NEVER have thought of using crushed pork rinds had I not been trying to figure out how to make a batter without breadcrumbs.


Milanese with crushed pork rinds, on a bed of cucumber and onion salad.

And although this recipe still needs a bit of tweaking to be ‘perfect’ it still was delicious and I am proud of it! So although I don’t have an exact recipe to give you today, however I wanted to share these pictures with you today to give you some inspiration and ideas for your LCHF Kitchen!


Crushed pork rinds – next time I am going to blitz them in the food processor.


The most fun part of the dish – bashing the pork chops as thin as possible!


‘Breaded’ Melanese!

What I plan to do different next time, is put the pork rinds in a food processor to make finer ‘crumbs’ and I think cut down on the cooking time a bit (3 – 4 mins) as the pork was slightly too dry and over cooked. However, once I have perfected this technique you can be sure you will find it in The Travelling Chopsticks 🙂

Hope you enjoyed it!


New Rice Alternative

The other night I made a wonderful fish curry! It was delicious! Not only was it creamy, spicy and wonderfully LCHF, but it was incredibly easy to make! You can find the recipe over at The Travelling Chopsticks.

However, like many of us LCHFers, I too have certain food that I miss, especially in relation to other food. Rice being one of them. I love everything about rice. The look of it, the texture of it, the amazing way it works as a vehicle for wonderfully rich sauces.

Not eating rice along with my curry seems almost like sacrilege – ok, ok I am being overly dramatic, but you get the picture! I have mentioned previously cauliflower rice proved to be an adequate alternative, and I have recently discovered another alternative…..bean sprouts!

It’s small, it’s crunchy and not only does it give a great texture, but it too proves to be a great vehicle for all that lovely sauce. Now, I am going to be honest with you – it is NOT rice, it will NEVER be rice, but importantly for me I didn’t MISS the rice!


According to Nutrition Data:

  • 100g bean sprouts = 6g of carbs
  • 100g of white cooked rice = 28g of carbs

If I am avoiding 22g of carbs in one serving – than that bean sprout ‘rice’ is suddenly looking even better 🙂

Preparing the bean sprouts is incredibly easy and quick. In some fat/oil (of your choosing) quickly fry the bean sprout. For me it was important that the bean sprouts were really just warmed through – I wanted to maintain the crunch and make sure they were not soggy. I added some salt and pressed garlic for a bit of extra flavour.

Cheesy Cauliflower Mash!

Oh my goodness – I finally understand the craze surrounding cauliflower mash in the LCHF world! It is AMAZING.

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Isn’t it beautiful?

I have tried to make cauliflower mash before, and I just wasn’t convinced! The first time I tried to make it, was in my first week of LCHF and it was a disaster! I put the boiled cauliflower into a food processor and I produced something akin to glue!

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The Importance of Planning!

When I first started on the LCHF diet, planning my weekly meals was essential. This ensured that I stayed on track and there was the right kind of food at home, so I never had any excuse to jump off that proverbial wagon.

Fast forward almost a year (5th of April!), and I still plan my weakly meals. Not only does it help us keep on track, but I like the other benefits of planning our meals, such as never buying unnecessary food, not wasting money, and actually being organised enough to try new recipes.

I got my weekly meal planner from a Swedish shop called Kiki K (I’m a bit of a geek when it comes to organisation!) however, you can easily make this your selves:

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(You will notice that last week I was in Argentina for a long weekend….I can ensure you I only eat good grass-fed beef, drank fantastic wine…and only one or possibly two empanadas managed to sneak their way into my diet..)

I have swapped out the “snack” option at the end for “exercise” as I like to be able to keep track of what I have planned during the week, to make sure I have at least 3 activities. Something that I have grown to dislike on quite a few of the LCHF blogs I have stumbled across is this notion that you can just eat LCHF and lose weight, that you don’t need to exercise. I think that if you are ever trying to lose weight, maintain weight or just have a healthy lifestyle – it is important to exercise!

If you are looking for a good meal plan to help kick start your LCHF lifesytle – take a look at THIS post from The Science of Human Potential, which goes into detail about getting started on LCHF. Here they give you a meal plan as well as some ideas for substituting some of your favourite carbs (they have actually linked to some of my recipes which I’m quite chuffed about 🙂

However, they do talk about ‘whatever days’ days when you can eat whatever you want, and although they do not condone or encourage these days, I just wanted to put in my opinion. I don’t think you should, ESPECIALLY in the beginning!

Your body takes time to adjust to a new way of eating, and in order to truly get into LCHF and feel the benefits, I think that it is particularly important, especially in the beginning to be strict. Give yourself a manageable time frame like one month. If after that one month, you do not think that this diet is for you, at least you have tried it! Anyway that was my two cents worth 😉

What do you guys find the hardest on starting or being on LCHF?






Beef Stroganoff with Cabbage “Noodles”

If you are looking for a delicious and very LCHF meal – look no further! I made this last week and it has to be one of my favourites! Creamy beef Stroganoff!

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Served with shredded fried cabbage that works as a form of noodle. It really is delicious and filling meal. You can find the recipe for the Stroganoff over at The Travelling Chopsticks, HERE 

In that recipe I used 2 tablespoon of flour to thicken the sauce, however depending on how strict LCHFer you are, this can be easily omitted. The sauce may not be as ‘thick’ but it will not impact the flavour at all.

Cabbage Noodles

To make the cabbage noodles it is very easy, you will need the following:

  • 1/2 head of cabbage, cut into thin strips
  • 2 tblsp butter (at least)
  • 1 tbslp oil
  • Salt and Pepper

Heat the olive oil and 1 tblsp of butter in a large frying pan. Once the oil is hot and the butter is melted add the cabbage to the pan. You will have a lot of cabbage, but you have to bear in mind this will shrink considerably.

Mix the cabbage around in the oil and butter and let it fry on its own, stirring it occasionally so it does not burn at the bottom.

Fry the cabbage until it has reduced considerably and is soft. Keep adding butter as needed. Although you mustn’t let it burn, do not be afraid of letting the cabbage brown, as this really releases a lot of wonderful flavour in the cabbage.

Once the cabbage is done, season with salt and pepper.

If you are using the cabbage as ‘noodle’  to accompany something like a stroganoff keep the flavours simple. However, you can always spice up you cabbage noodles with herbs, garlic or bacon if you want to use it more as a side dish.

Hope you enjoy it 🙂

LCHF Pyttipanna

Last night, I made a LCHF pyttipanna – which was hands down the most amazing pyttipanna I have ever made! For those of you who don’t know what a pyttipanna is, its like a Swedish bubble&squeak or hash!

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Traditionally it is made with meat and potatoes – but last night, I substituted the potatoes with kabocha pumpkin, and it was delicious.

I mean, cauliflower rice instead of rice is ‘OK’, LCHF bread instead of normal bread is ‘OK’ but kabocha pumpkin instead of potatoes – was mindblowing (can you tell I am excited?). I did not miss the potatoes at all, infact I think it tasted better than normal!

So, why don’t you guys give this a try – you can find the recipe here:

Pyttipanna with Kabocha Pumpkin