Vic’s Easy Keto Grub : Week 13

Sunday

I prepped some turkey and made burgers with 500g turkey which I put through my grinder.

Once ground I added:

  • 1 tbsp dried tarragon
  • 1 tsp dried jalapenos
  • 1/2 tsp garlic powder

I was able to make 5 turkey burgers.

I cooked three burgers for lunch in a shallow frying pan in about 30g beef dripping.

I made a green salad with

Monday

A while back I messed around with the idea of making Kedgeree in a keto way.   Kedgeree is a Celtic dish made with rice and smoked fish often served as a breakfast dish in Scotland.

So I messed around with the ingredients and came up with this:

Pre boiled the eggs and peeled, poached the fish and flaked it and steamed the beans and chopped into 1½cm lengths.

Chopped the ginger, chili, spring onions, and added to the melted butter with the black mustard seeds and turmeric and cooked for about 2/3 minutes on a medium heat.

At this point I added the chopped coriander and stirring the ingredients constantly cooked for a further 2 minutes.

The cauliflower rice was added next.

You really have to keep the mixture moving in the pan at this point as you want the cauliflower to take on all of the flavours and absorb the butter liquor in the bottom of the pan.

Finally add the flaked fish, the chopped beans and one of the eggs (chopped up small) and cook until everything has warmed through.

Serve with a tbsp of sour cream and a good shake of pepper, salt and savoury paprika.

It took me about 15 minutes to prep everything but was well worth the time.

Tuesday

Lunch before work today was two spicy turkey burgers (see Sunday’s menu at the top of this page) made from 180g ground turkey (I made 5 of these burgers on Sunday and froze these two).

Spices added to the ground turkey were tarragon, jalapeño, salt and pepper.

Pan fried them in 2 tbsp extra virgin olive oil on a medium heat (about 3 minutes on each side).

I also had 125g fresh avocado and 34g green olives. 390ml coffee with 2 tbsp double cream completed lunch.

A good shake of Everything but the Bagel seasoning dusted the avocado.

Wednesday

Some days cooking and food prep just doesn’t fit the schedule but we have to eat when we are hungry. Wednesday morning was like that for me.

I had 3 medium sized hard boiled eggs in the fridge, peeled them. Added 105g fresh avocado and 17g salted butter.

A good dusting of Everything but the Bagel seasoning, sea salt (Use code: carriebrown for 15% discount!) , black pepper and hot paprika finished the plate.

I had 390ml coffee with 2 tbsp double cream to wash everything down.

Thursday

Really wanted a steak for dinner so picked up a piece of rump steak and cooked it up with a side salad for my evening meal. The steak was about 300g.

I put my skillet on a high heat and allowed it to get hot.

I patted the steak dry then rubbed avocado oil on it and dusted it with porcini mushroom salt and black pepper.

I washed some fresh baby spinach, 50g and added that to a mixing bowl, diced up 20g spring onion, 30g radishes and 32g baby plum tomatoes.

Boiled an egg and peeled it.

All the salad ingredients were dressed with 2 tbsp extra virgin olive oil and 2 tbsp apple cider vinegar.

Sliced the egg into four and put in my serving bowl. The steak went into the smoking hot skillet and cooked on each side for four minutes.

I added a 15g knob of butter as the steak finished cooking.

Friday

Ham and cheese omelette today for lunch.

3 eggs beaten and seasoned with black pepper and sea salt (Use code: carriebrown for 15% discount!)  were the base to my omelette.

I grated 30g double Gloucestershire cheese and diced up 45g smoked pancetta ham.

I melted 15g salted butter in my shallow frying pan and then added the beaten egg.

Gently moving the egg in the pan, when it started to come together I added the cheese and ham then removed the pan from the hob and cooked under the grill for about 3 minutes.

Folded over and plated up and served with a drizzle of Franks hot sauce.

Saturday

Today I poached three medium sized eggs.

I made a cheese sauce with mortadella and spinach.

I melted 26g of butter in a pan with 68g of cream cheese. Once this was a smooth mixture I added 68g mature cheddar cheese and allowed this to combine with the butter and cream cheese making a really thick creamy sauce.

To this I added

  • 3 tbsp double cream
  • 1/4 tsp garlic powder
  • 38g thinly sliced mortadella bologna
  • 50g wilted and drained spinach

This cooked thru on a low heat whilst the eggs poached. A good grind of black pepper completed the meal. Really easy and a delicious way to start a Saturday.

   


 

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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