What you need:

• 7 large eggs
• 1 cup melted salted butter
• ½ cup coconut flour
• ¼ tsp baking powder
• ¼ tsp Xanthan Gum
• ¼ tsp Sea salt (Use code: carriebrown for 15% discount!)
• 40g hemp hearts
• 2 TBSP caraway seeds
• 2 TBSP black mustard seeds

 

What you do:

Pre-heat the oven for 15 minutes at 180c / 355f

Melt the butter over low heat in a pan on the stove.

Break the eggs into a mixing bowl and whisk.

Use a fine mesh sieve and sift the coconut flour, baking powder and xanthan gum into the eggs and combine, making sure there are no lumps, then add the melted butter.

If desired, add the hemp hearts, caraway seeds and black mustard seeds before distributing the mixture evenly into the baking tin.

Top each loaf with a good shake of everything but the bagel seasoning on top of the bread mix then place on the middle shelf in the oven.

Bake for approximately 40 minutes.

 

          

QUICK NOTES: You can use a variety of different seeds in the bread. The hemp hearts were to give the bread a nutrient boost as they are loaded with protein and minerals.

 

 

 

Sunday

Egg and mortadella noodles in a creamy cheese sauce.

• 3 egg omelette rolled and cut into thin strips
• 58g mortadella rolled and cut into thin strips

Omelette ingredients:

• 3 eggs
• 1/2 tsp of turmeric
• 15g of salted butter

Sauce ingredients:

• 10g butter
• 86g cream cheese
• 3 TBSP double cream

Start by melting 15g butter in a pan.  Beat 3 eggs and mix in 1/2 tsp of turmeric.  Cook without stirring to create a flat omelette.  Once done, remove from pan and let cool.  While the omelette is cooling, add 10g butter, the cream cheese, and the double cream to the pan and stir. One the sauce is smooth, add the sliced egg and mortadella. On a low heat move the ingredients gently so they became covered in the sauce and warm up. If needed, add a splash of hot water to the pan to thin the sauce a bit. Plate and sprinkle with paprika and black pepper.

           

 

Monday

Here is a quick hitter breakfast, perfect for a busy day.

Harrisa Eggs

• 3 hard-boiled eggs
• 33g salted butter
• 1/2 harissa paste

Chop the eggs up and add the butter and paste then stir to combine.  That’s it!

To drink 280ml coffee with 2 tbsp double cream and 1 tbsp mct oil.

Harrisa paste is made from: jalapeno peppers (65%), salt, spirit vinegar, extra virgin olive oil, cumin, caraway, coriander, garlic and can be found in the international section of many grocery stores as well as at international markets.

 

Tuesday

Egg bites

• 10 eggs
• 5 TBSP double cream
• 93g extra mature cheddar cheese
• 62g kielbasa (bacon sausages)
• 1/2 tbsp dried marjoram

Beat the eggs and double cream in a jug with marjoram. Grate the cheese fine and dice the kielbasa. Place about a tbsp of each in the cooking tray. Mix the eggs with the marjoram and into each cup, covering the cheese and sausage. In a preheated oven (190c / 375F) bake the combined mixture for 20 minutes. Just before popping in the oven, sprinkle with freshly ground black pepper. After cooling in the tray, place into a sealed container.  Makes 12, and they last in the fridge for 5 days.

         

 

Wednesday

Breakfast plate of ham and eggs with cheese.

• 3 slices ham
• 3 slices Dutch Gouda cheese
• 3 poached eggs
• Salt and pepper

Heat the ham in a skillet. After flipping the ham, add a slice of Dutch Gouda cheese to each ham slice so it starts to melt while the second side of the ham warms through. Place 3 eggs into an egg poacher and cook according to instructions. Once the eggs are done, place the slices of ham and melted cheese on a plate, then place the eggs on top. A good shake of salt and pepper finish the dish. Very quick to put together and a great start to the day.

     

 

Thursday

Spicy beef and broccoli for dinner, done in the slow cooker.
(This makes 3 good sized servings):

• 700g beef, cubed
• 68g onion
• 41g salted butter,
• 18g fresh garlic (4 cloves)
• 22g fresh ginger
• half tsp chili flakes
• third of a pint of beef stock
• 160g broccoli

Everything went into the crockpot except the broccoli and cooked on low for 4 hours. The broccoli went into the steamer 12 minutes before plating the dish. Really spicy flavour, I think fresh garlic and ginger always packs a tasty punch to any dish. I will often make a large batch of spicy beef and freeze it for those days I am rushed and don’t have time to prep.

 

Friday

• 85g cucumber with the middle out
• 110g tuna in spring water
• 61g cream cheese
• 32g fresh water prawns
• half a tsp dried dill
• Everything But the Bagel seasoning
• Paprika

Prep the cucumber by slicing into thick coins and removing the center, creating rings..  Drain the tuna and place in a bowl and flake it.  Add the cream cheese and dill and mix together (you can add a little sour cream if you want to thin the cream cheese out a little). Spoon the tuna mix into the cucumber rings and drop 3 small prawns on top. Dust with Everything But the Bagel seasoning and the paprika. You could use a mixture of your choice to fill the cucumber, I have used salmon in the past. The cucumber gives the dish a bit of crunch and the cream cheese gives the tuna a slightly different taste than normal tuna salad.

     

 

Saturday

This dish was inspired by my time spent coaching basketball in Reutlingen Germany.

• 2-75g bochwurst (turkey and chicken smoked sausage)
• French’s Classic Yellow Mustard
• Sunflower seeds
• Black mustard seeds

Heat the bochwurst in a pan of simmering salted water before chopping into bite sized chunks.  drizzle of French’s classic yellow mustard and a sprinkle 5g of sunflower and black mustard seeds.

Serve with the following side salad:

• 35g cherry tomatoes
• 20g spring onions
• 18g radishes
• 2 small pickled cucumber
• 10g pumpkin seeds
• Avocado oil mayonnaise

Chop all the ingredients and put them into a bowl and add 3 tbsp avocado mayo. Mix together with a fork.

     

 

 

---

 

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.

 

 

Sunday

A warm Sunday calls for a lite Ham and Cheese salad for lunch:

• 90g Romaine lettuce
• 1 hard-boiled egg
• 60g Bavarian ham
• 57g Dutch Maasdam cheese
• 51g baby plum tomatoes
• 43g radishes
• 19g spring onion

Dressing was made from 2 tbsp extra virgin olive oil and 2 tbsp apple cider vinegar with a good grind of black pepper and a tsp each of dried parsley and mint. All the ingredients were chopped up small and popped in a bowl. I made the dressing separately then poured on top of the ingredients before giving them a good toss to cover everything.

 

 

 

 

 

 

 

 

Monday

Lunch – cheese and ham roll ups with avocado and tomato salad:

• 105g avocado
• 88g smoked Polish cheese
• 60g Bavarian ham
• 10g French’s classic yellow mustard
• 55g baby plum tomatoes
• 18g spring onions
• 2 tbsp avocado oil mayo
• Seasoned with sea salt (Use code: carriebrown for 15% discount!) and freshly ground black pepper

Place the ham flat on the prep slab, drizzle with mustard, slice of cheese on top then roll up. Chopped the tomatoes, spring onion and avocado and added the mayo, combined together with a fork and finished with a good grind of black pepper. Roll ups are real staple as they are so quick and easy and can be adapted to fit many ingredient pairings.

 

 

 

 

 

 

 

 

 

Tuesday

Dinner:

200g spicy lamb stir fried with 150g broccoli rice in 20g salted butter.

Melted the butter in a shallow frying pan on a medium heat, added the spicy lamb left overs and warmed through until the lamb released some of its fat into the pan. Next added the broccoli rice and continued moving the ingredients until the broccoli began to absorb the butter and lamb fat.  Really easy, really delicious.

 

 

 

 

 

 

 

 

 

Wednesday

Lunch – crab salad:

• 145g romaine lettuce
• 100g white crab meat
• 53g celery
• 43g baby plum tomatoes
• 37g radishes
• 19g spring onion

Made the dressing from 2 tbsp avocado mayo, 1 tbsp double cream, 1 tsp dried dill and dried parsley and a splash of cold water. Chopped all the ingredients and popped in a bowl. Added the dressing and mixed together with a fork and served.

 

 

 

 

 

 

 

 

 

 

Thursday

Dinner – Spicy lamb in a mushroom cheese sauce:

• 201g spicy lamb
• 120g chestnut mushrooms
• 19g salted butter
• 80g cream cheese
• 3.5 tbsp double cream
• 1 tsp dijon mustard
• 28g dried fenugreek leaf

Butter went into a shallow frying pan with the mushroom. Once the mushrooms started to absorb the butter and take on color I added the cream cheese and double cream. This cooked on low until the cream cheese and cream had combined to make a thick sauce. At this point I added the lamb and turned up the heat to medium. The lamb warmed through quickly and released some fat it had been holding. Finally added the fenugreek leaf and cooked for a further 2 minutes on low.

 

 

 

 

 

 

 

 

Friday

Dinner was a real basic salad:

• 4 large hard boiled eggs
• 115g fresh avocado
• 110g tuna
• 41g radish
• 32g baby plum tomato
• 3 tbsp avocado oil mayo
• A good shake of sea salt (Use code: carriebrown for 15% discount!) and pepper

Flaked the tuna in a bowl, peeled, de-seeded and chopped the avocado, diced the radishes and tomatoes. All went into a bowl and was brought together with the avocado mayo. A good grind of pink salt and black pepper finished the dish off. This is one of my step sons favorite salads that I make.

 

 

 

 

 

 

 

 

Saturday

Visited the ABC Polish deli in Newport, South Wales yesterday and found smoked mortadella, wow it’s so good.

Lunch:

• 146g smoked mortadella
• 80g Dutch Maasdam cheese
• 17g French’s classic yellow mustard
• 69g dill pickle cucumber

Simplest of lunches, basic finger food that’s easy to prep and delicious.

 

 

 

 

 

 

 

 

 

 

---

 

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.

 

 

Sunday

Lunch:

• 126g avocado
• 1 hard boiled egg
• 40g babybel cheese
• Everything But the Bagel seasoning
• black pepper
• 350ml coffee with 2 tbsp double cream and 1 tbsp mct oil

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.

 

 

 

 

 

 

 

 

Monday

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.

 

 

 

 

 

 

 

 

Tuesday

Lunch – mortadella cones:

• 75g mortadella bologne
• 3 hard-boiled eggs
• 2 tbsp avocado oil mayo

 

• 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.

 

 

 

 

 

 

 

 

 

 

Wednesday

Some days it’s as easy as:

• 440ml coffee
• 2 tbsp double cream
• 1 tbsp mct oil
• 40g babybel cheese
• 30g dry roasted, salted almonds

 

 

 

 

 

 

 

Thursday

• 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.

 

 

 

 

 

 

 

 

Friday

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.

 

 

 

 

 

 

 

 

Saturday

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.