Sunday
Keto Beanless Chili (This will make four servings)
- 500g 80/20 ground beef
- 500g 80/20 ground pork
- 1 yellow onion peeled and diced
- 1 TBSP coconut oil
- 2 fresh garlic cloves crushed and chopped
- half TBSP of the following: bacon salt, oregano, basil and black pepper
- 2 tsp red chili flakes
- 400g tin of plum tomatoes (240g drained)
- 1 TBSP tomato paste
- 2 TBSP double cream
- 1 spring onion
- 1½ TBSP sour cream
- a good shake of paprika
Sauté the onion in the coconut oil with the garlic, salt and herbs. Add the pork and beef and brown. Then add the tomatoes, paste and chili flakes. Once the ingredients are cooked through add the cream and simmer for 20 minutes on a low heat.
Serve with a dollop of sour cream, a jalapeno pepper and a good shake of paprika. This is really easy and quick to prep and cook.
Monday
Birkaporkolt is a Hungarian mutton stew which is made in the crockpot. These ingredients made two good sized portions:
- 620g lamb shoulder
- 30g salted butter
- 100g mushroom roughly chopped
- 60g fresh baby plum tomatoes chopped into quarters
- 2 TBSP double cream
- 2 fresh garlic cloves crushed
- 2 tsp savoury hot paprika
- 1 tsp mint
Place the lamb shoulder, garlic, mint and butter into the crockpot on high with the lamb skin (fat) side facing down. After an hour turn the heat down and flip the joint over so the skin (fat) is facing up and cook the joint for ten hours.
At the five-hour mark check the joint to see if the bone pulls out easily. If not, check every 30 minutes and remove as soon as it does. At 10 hours, pull the lamb apart with two forks. Add the mushrooms, tomatoes and paprika and cook for 45 minutes. Fifteen minutes before serving add 2 tbsp double cream to the stew and mix well. The cream thickens the juices from the ingredients and gave it a silky texture.
Serve with spring onion and sour cream.
Tuesday
Three slices of Vic’s coconut flour bread lightly toasted, smeared with a good topping of cream cheese, and drizzled with French’s classic yellow mustard. Add a shake of paprika and a dash of freshly ground black pepper to complete the breakfast plate.
Enjoy it with a cup of coffee.
Wednesday
A variation of Vic’s coconut flour bread
- 7 large eggs
- 1 cup of melted salted butter
- ½ cup coconut flour
- ¼ tsp of both baking powder and xanthan gum
- 1 TBSP each of the following: pumpkin seeds, sunflower seeds, caraway seeds, and black mustard seeds.
Pre heat the oven at 180C / 355F
Start by putting the eggs in a bowl and mix together using a hand whisk. Put a cup of salted butter on a low heat on the stove to melt. Add the coconut flour to the eggs along with the baking powder and xanthan gum and continue to mix bringing together the ingredients. As soon as the mixture starts to thicken add the butter and incorporate it thoroughly into the batter. Add the seeds and give it one last then pour into a loaf pan. If you aren’t using a non-stick loaf pan, line it with parchment paper. Place the loaf in the centre of the oven for about 40 minutes. Will last in the fridge for about 5 days.
Thursday
Bacon and Egg salad
- 129g smoked back bacon, cooked
- 3 medium sized hard-boiled eggs
- 43g radish
- 34g broccoli
- 1 tsp dried fenugreek
- 1 tsp dried parsley
- 2 TBSP avocado oil mayo
Boil the eggs, then peel and dice them. While the eggs are boiling, cook the bacon. Wash the radishes and broccoli and chop them up into bite sized pieces. Once everything is chopped place into a mixing bowl. Add a tsp of dried fenugreek and dried parsley to the bowl as well as 2 tbsp of avocado mayo. Use a fork to bring everything together. This will last in the fridge for about 3 days and is a great summer munch.
Friday
A humorous take on ham and cheese.
- 60g smoked Bavarian ham (3 slices)
- 80g babybel original cheese (4 disc’s)
- 8 pumpkin seeds
- 24 almonds
- drizzle of mustard
This was put together for the first time when I had a colleague staying with his young son. It’s a keto snack / breakfast and the kiddo loved it, me to. Food needs to be fun and tasty and this was both.
Saturday
Tuna prawn melts
Ingredients for these delicious bites
- 106g drained tuna (vacuum packed with a little spring water)
- 50g fresh water prawns
- 150g Red Leicester Cheese
- quarter cup of avocado oil mayo and sour cream
- 2 eggs, 13g spring onions
- 1 TBSP of dried parsley and dill
- half TBSP Old Bay seasoning
- 1 tsp porcini mushroom salt
- 5 TBSP of sieved coconut flour
- freshly ground black pepper
Pre-heat the oven to 325F / 163C
Flaked the tuna in a mixing bowl, chop the prawns and add them to the bowl. Next add all the herbs and spices, then add the avocado mayo and sour cream. Mix thoroughly and sift the coconut flour in while still mixing. Next add the two eggs and mix well. Add the baking powder and cheese. A final mix then add the mixture to a muffin tin. Once in the tin top off with a good shake of everything but the bagel seasoning. Bake for 25 minutes.
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.
