recipe developer . podcast co-host . cookbook author . photographer . mental health warrior . online educator


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gluten-free . grain-free . sugar-free

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Keto Cookbooks



Strawberry Almond Porridge
Sour Cream and Chive Biscuits (+ VIDEO!)
Spicy Beef Liver & Bacon Pate
Recipe Index: Find the recipe you need here
Liposomal Vitamin C (+ VIDEO!)
The KETO Ice Cream Scoop Cookbook
Tips For Staying Sane When Your Brain Is Trying To Kill You
Keto and Low Carb Thickeners
Peanut Butter Ice Cream

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Vic’s Easy Keto Grub : Week 12


Lily’s chocolate chip squares

These are so easy to make and really satisfy my taste buds when I fancy a little chocolate.  I use a non-stick muffin tin to make these.

In each muffin space I put:

Pop the tray into the oven at 200f / 95c for about 5 minutes (you need to keep an eye on the chocolate) or until the chocolate begins to melt then with a towel under the tin pop it into the fridge.

I don’t allow the whole of the chip to melt down as I find the chocolate becomes a little bitter. I keep them in the fridge once cooled down.


Pork chop for dinner this evening with cheesy spinach.

Brushed the pork chop with beef drippings and sprinkled Dukkah nut and spice blend over it before shallow pan frying in 33g beef dripping (tallow). The chop was 254g of yum.

I added cheesy spinach as my side:

11g butter melted in a pan with 97g Phily cream cheese and 14g French’s classic yellow mustard.

Cooked the spinach and removed from the pan, added butter, Phily and mustard until it had all combined into a thick creamy sauce.

Re added the spinach and stirred in. Allowed the spinach to heat through with the sauce.



Breakfast was an avocado (127g) and egg (x2 hard boiled) salad held together with avocado mayo (2 tbsp).

Boiled the eggs peeled them and chopped them up in a bowl.

Removed the avocado from its skin and chopped it up small before adding it to the eggs with the mayo.

Mixed this together with a fork.

Washed 2 spring onions (27g) and red Leicester cheese chunks (57g).

Dusted the salad with a shake of Everything But the Bagel Seasoning and savoury paprika.

250ml coffee with a tbsp of double cream finished breakfast.


When you get strapped for time easy keto options, I always have almonds, olives, cheese and jalapenos on hand.

So my snack attack brunch today before work was:

Coffee 390ml with 2 tbsp double cream and 1 tbsp mct oil.


Made some almond flour biscuits for easy ready grab and go food.

To make the biscuits I used

Combine all of the dry ingredients in a mixing bowl.

Add the sour cream and mix well together.

Grate the cheddar cheese and add to the dry ingredients and sour cream.

Beat the eggs and add to the bowl and mix thoroughly so all ingredients are combined.

Melt the butter and add to the bowel mixing well so all ingredients are combined.

Pre heat the oven at 350f / 180c

Using a buttered muffin tray divide the mixture into 8 portions and pop into the tin.

Once in the hot oven cook for 14 minutes.

Remove from oven and check with a knife that the mixture has cooked all the way through.

Push the knife into the centre of one of the muffins, if it is dry when extracted the biscuits are done, if moisture is on the knife return to the oven for another 1 / 3 minutes to finish cooking.

Keep an eye on them so they don’t burn.

I normally have a couple biscuits with a good dollop of cream cheese.


Really like the taste of leeks. A member of the onion family they have a much more subtle flavour so I decided to combine two great flavours, leeks and bacon.

Cleaned a leek which after being stripped back and having its bulb chopped off weighed 145g.

I steamed the leek for about 3 minutes to part cook.

I then took 5 slices of smoked streaky bacon (150g) and wrapped around the leek.

I cut the leek into five portions. I then sprinkled with sea salt (Use code: carriebrown for 15% discount!) and black pepper before placing on a tray and covering ready for the oven.

I baked in the oven covered for 20 minutes at 150c / 300f then removed the cover and baked for a further 10 minutes to crisp the bacon edges.

Served with a little French’s classic yellow mustard. Delicious.


Saturday brunch

  • three poached eggs
  • 63g Bavarian smoked ham
  • 62g Polish Royal smoked cheese
  • 108g fresh avocado

390ml coffee with 2 tbsp double cream finished lunch.

Peeled the avocado, sliced the ham and cheese a placed on my plate.

Poached the eggs, I use a poaching pan that I purchased from Amazon for £9 / $12. It makes great poached eggs every time. To finish the plate I dusted the eggs with black pepper and savoury paprika.

I purchased the poaching pan from Amazon (I get asked about my poached eggs a lot) for £9 / $12. Its really easy to make great poached eggs with this pan. Fill ½ way with water, place the frame on top of the pan (the piece of metal that holds the egg cups). Place how many egg cup you need in the spaces in the frame and add a slither of butter into the holders. Once the butter has melted add your eggs. Place the lid on the pan and cook for about 6 minutes. Use a knife to see if the whites are cooked all the way through before serving.



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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