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Vic’s Easy Keto Grub : Week 2



Really simple prep for this lite lunch. De-seed and remove skin from the avocado and cut in half, boil the egg and remove the shell and cut in half. Scoop enough avocado out to fit half the egg into the space the seed left after being removed. Give a good shake of everything but the bagel seasoning and a grind of black pepper once you plate the avocado and egg. Peel the babybel cheese and add to plate, Takes about ten minutes from start to finish to prepare.










Made a quick and easy salad:

  • 56g mortadella bologne
  • 20g Dutch Gouda cheese
  • 18g radishes
  • 8g spring onions
  • 2 tbsp avocado oil mayo
  • good shake of black pepper

Everything was chopped and diced small and went into a small bowl. Added the mayo and brought it together with a fork. Refrigerated for about an hour before eating. This salad is great as a side or a main dish depending on your preference.










Lunch – mortadella cones:


  • 440ml coffee with 2 tbsp double cream and 1 tbsp mct oil.

Fold the mortadella slices into triangles, made an egg salad with the hard boiled eggs and avocado mayo. Add a good grind of black pepper to the egg. Stuff the triangles with the salad and dust with hot paprika.












Some days it’s as easy as:









  • 3 slices of each: smoke Bavarian ham, Polish Royal smoked cheese and smoked turkey
  • 3 tbsp avocado oil mayo
  • 20g fresh coriander
  • 3 diced radishes
  • 3 sour pickled cucumbers
  • 3 baby plum tomatoes

Chopped and sliced everything and mixed it in a bowl using the mayo to bind it I dusted with freshly cracked black pepper and, yes you guessed it smoked paprika. This dish really comes with a smoked kick and that suits my taste, you could substitute the smoked meats and cheese for ingredients that are unsmoked if that is how you like your flavours.

Observation: I frequent a few keto cooking groups and I often see people who post that they are at a loss for what to prepare and eat following a ketogenic diet. I must be one of the lucky ones as I never found it difficult to combine ingredients to enjoy eating this way. It doesn’t have to be complicated following recipes with hard to find ingredients and culinary methods that a Michelin starred chef would find difficult to follow. I use a saying with my young basketball players K.I.S.S. which I applied to my keto kitchen adventures.

K.I.S.S. = Keep it simple stupid.

None of what I do is time consuming and the only things I purchased for the kitchen when I began my keto journey was a cheap set of digital scales and a small crockpot. The crockpot is on the go pretty much all winter and Carrie’s “The Keto Crockpot” and “The keto Soup Bowl” give me a myriad of idea’s and recipes to use with it. So find keto ingredients that you like and don’t be afraid to experiment with things you may never think of putting together, the taste sensation may surprise you and most of all have fun with your food.










Dinner: Paneer lamb and cauliflower rice stir fry.

Put about 20g salted butter in a shallow frying pan and added 2 large chestnut mushrooms (sliced) and a quarter of a yellow onion (diced) along with about 80g paneer cheese. The pan was on a medium high heat. As soon as the cheese began to take on some colour I added 180g diced spicy lamb (left overs from a kebab last week that I diced up and froze). I reduced the heat to medium under the pan and moved all of the ingredients constantly. After 2 – 3 minutes I added 150g cauliflower rice. Again kept everything moving and allowed the cauliflower rice to absorb the liquid in the pan. I peeled and sliced a medium sized avocado and about a sixth of a cucumber and plated everything up.










Spicy diced lamb – where does it come from?

I use spicy lamb leftovers quite a bit and I have to give credit where credit is due, I buy it as part of a family sized kebab from a Turkish family owned restaurant / takeaway here in Cwmbran where I live. I normally get 4 meals out of the one dish. The lamb is cooked on a vertical spit and is marinated as it cooked with the juices that come out of it. I dice my left overs and freeze them in about 150g batches.










Before I was keto I loved Mediterranean dishes and Tabbouleh salad was one of my favorites. I spoke with an Israeli friend of mine who understands my lifestyle and we came up with this attempt to ketofy Tabbouleh. Here are the ingredients I used and the method:

  • 150g cauliflower rice
  • 110g baby spinach
  • 40g fresh flat leaf parsley
  • 17g fresh mint
  • 64g baby plum tomatoes
  • 28g spring onions
  • quarter cup extra virgin olive oil
  • 3 tbsp lemon juice
  • 1 tsp ground coriander
  • 1 TBSP cold water

I cooked the cauliflower rice in the microwave on high for one minute and allowed to cool. I chopped the spinach, mint, parsley fine and put in a bowl. In a jug I mixed the olive oil, lemon juice and coriander together to make a dressing, I added 1 tbsp cold water to the dressing mix. I halved the tomatoes and salted them and trimmed the spring onions. Everything went into the mixing bowl with the chopped leaves and I mixed together thoroughly pouring in the dressing as I mixed. Added a few grinds of black pepper to finish the salad. The parsley and mint really come through hitting the taste buds with every mouthful, the sharpness from the onion and sweetness from the tomatoes really compliment the fragrance of the leaves.





















So who is this bloke, I hear you ask, taking space on Carrie Brown’s chunk of worldwide web Real Estate?

Well I am Vic Fleming and I have been following a ketogenic lifestyle since Oct, 2016. In that time I have reversed type 2 diabetes and lost 150lbs+ to regain some control over my health.

I have done this by revamping my whole way of eating and my approach to food and I hope to show that keto meal times don’t have to be stressful or complicated. I am not an expert or a trained culinary professional. I am just a regular guy who got sick of being told by his medical professionals that the rest of his life would be one that would be reliant on diabetes medications for survival.

Basic meals and meal prep are how I have been able to stick with keto and kick diabetes. I am now drug free and so much healthier. I am still a work in progress, and I will be for the rest of my life, I just wish I started this keto experiment many years ago.



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  • Vicki ElsterIn Sunday’s lunch, there is EB+BS. What is that? Thanks!ReplyCancel

    • VicEBtBS sorry Vicki I should of said what the abbreviation is, just ‘Everything But The Bagel Seasoning’ shortened up.ReplyCancel