Sunday

• 4 eggs, poached
• Half an avocado (50g)

A fatty coffee (2 tbsp double cream and 1 tbsp mct oil)

Dusted the eggs with black pepper and hot paprika

   

 

Monday

Pork belly is a great dish once in a while and this was delicious.

Crispy deep-fried belly pork part 1.

Prepare the pork belly by chopping it into bite sized chunks and put it into a pan of water with

• 4 garlic cloves
• 5 tsp Sea salt (Use code: carriebrown for 15% discount!)
• 5 tsp ground bay
• 10 pepper corns

Bring the pan to the boil and then lower the heat. Simmer for about an hour. Occasionally skim the surface of the cooking liquid to remove any unwanted material. After the pork belly simmers for an hour remove from the heat and cooking liquid and allow to sit for about 4 hours to rest and dry out before frying.

Crispy deep-fried belly pork part 2.

After the pork belly has rested and dried out for about 4 hours. put 200g pork lard and 750ml avocado oil into a pan on a high heat.

Once the oil is at 350F gently lower the pork belly chunks into it. The pork will brown quickly, generally between 6 / 7 minutes to completely crisp and cook through.

The chunks are done once they begin to rise to the top of the oil in the pan.

Make a dip with 2 tbsp avocado oil mayo and 1.5 tsp Dijon mustard

 

Tuesday

Some days you just want quick and simple and breakfast today was just that:

• 148g smoked mortadella
• 94g extra mature cheddar cheese
• 30g dry roasted salted almonds
• 30g French’s classic yellow mustard

450ml coffee with 2 tbsp double cream and 1 tbsp mct oil.

   

 

Wednesday

Salad for lunch today:

• 87g cos lettuce
• 67g avocado
• 52g smoked Polish cheese
• 51g smoked turkey ham
• 42g baby plum tomatoes
• 27g radishes
• 15g pecan nuts
• 13g spring onions
• 10g pumpkin seeds
• 1 hard-boiled egg

Chop and dice everything and place  into a bowl.

Dressing was made from

• 2 tbsp extra virgin olive oil
• 1 tbsp lemon juice
• A good shake of sea salt (Use code: carriebrown for 15% discount!), black pepper and savoury paprika

Drizzle this on top of the salad and toss.

   

 

Thursday

Dinner was a fresh water prawn curry with spinach. This made two generous portions:

• 150g fresh water prawns
• 150g wilted spinach
• 40g diced onion
• 12g fresh chopped chili’s
• 440g tin of tomatoes
• 1 tsp ginger powder
• 1 tsp garlic powder
• ½ tsp of the following: coriander powder, red chili powder, turmeric and garam masala
• a pinch of sea salt (Use code: carriebrown for 15% discount!)

In a pan heat a tbsp coconut oil and once hot add the onion and cook for a few minutes until the onions start to take on colour, at this point add all of the dried spices and fresh chili. Cook for about 5 minutes. Lower the heat and add the tomatoes. Allow to simmer for about 5 minutes, this will allow the tomatoes to take on all the flavours from the spices. Next add the prawns and spinach. Simmer until the prawns are cooked through, 3 minutes at most.

This is a relatively mild curry. The onion and tomato base can be adapted to whatever spice mix you favour and this is great with chicken and beef.

* Garam masala is the name given to an Indian spice mixes. It is used in general terms and garam masala spice mixes will vary depending on which part of India they actually originate from. Identification of each spice mix is normally recognisable as the region they come from is normally tagged onto the labelling of the mix. Common ingredients in a garam masala mix would be: ground coriander seed, ground cumin seed, black pepper corns, ground cinnamon, ground cardamom seed, fennel seed, chili flakes and ground turmeric. These would form a basis of the mix.

 

Friday

So waffles………….here’s my first attempt and the ingredients were:

• 115g cream cheese
• 75g smoked trout
• 4 eggs
• 2 tbsp coconut flour
• 1 tsp baking powder
• 1 tbsp melted butter
• 1 tbsp dried dill.

Place the cream cheese and dill in a bowl, then place the trout in a blender and mix.  Add to the cream cheese and dill then mix. Once combined add the 4 eggs and thoroughly whisk together.

Sift the coconut flour and baking powder into the mixture and  combine to make a smooth batter. The batter should have a creamy consistency.

Spray the surface of the waffle maker with extra virgin olive oil and preheat.  Place the amount of batter recommended for your particular waffle iron onto the surface, close it, and cook until the indicator shows it is done.

 

Saturday

Roll ups for a simple lunch

• 80g Dutch Emmental cheese (4 slices)
• 60g roast beef (4 slices)
• French’s classic yellow mustard
• 20g macadamia nuts

Place a slice of cheese on the work board, then a slice of roast beef, added a drizzle of French’s classic mustard and roll them together. The macadamia nuts were slightly salted. Another easy munch, prepared in minutes and a great source of fuel for the day.

 

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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.