your food be your medicine, and your medicine be
your food" Hippocrates
Nutritional Information: If
you cut this loaf into 12 thick slices each
slice has less than 1 gram of effective
carbohydrate, 5 grams fibre, 6 grams protein,
and 185 calories.
Flax meal loaf. Weight of cooked loaf 742 grams.
2 cups of ground flax seeds (280 grams)
Half a cup of water
One third of a cup of liquid butter
One table spoon of baking powder
One tea spoon of salt
Added mixed dried herbs
Place the eggs in a mixing bowl and
whisk. Add the butter and water. Place the flax in
another bowl and add baking powder, salt and
herbs and mix.… Add the wet mix to the dry mix
and mix thoroughly. Place the mix into a non
stick bread tin and bake at gas mark 7 for 55
minutes, electric fan oven 200c for 55 minutes.
All ovens are different,
so you will have to experiment a bit. Add
some walnuts and sun dried toms into the mix and
you have meal in itself. Just add that lovely
butter. The beauty of this bread is that it is
easy to make, and requires no cooking skills or
Black berries, blue
berries, kiwi fruit and double cream. Very
lowcarb and delicious.
Asparagus is a great
tasting food and packed full of great nutrients,
with next to no effect on blood glucose levels.
Go for it, add some butter and it can be a good
meal in itself.
Strawberry Sponge Cake
100g ground almonds
1 teaspoon baking powder
2 large eggs
1 tablespoon of melted butter
2 tablespoons of double cream
Mix all dry ingredients in a bowl.
Melt the butter I used a Pyrex jug, add the
eggs, cream, then add the dry ingredients and
mix. Microwave in a 700watt for 3 minutes. Allow
to cool and cut in half. Spread on extra thick
cream and some sliced strawberries. Serves four.
Less than five carbs per portion
1small cauliflower and
1 bay leaf 2 cloves garlic
2 table spoons of creme fraiche
Method Serves 2
Cook cauliflower with stock, bay leaf and garlic
until tender. Drain, reserve 200ml stock, retain
garlic with cauliflower. Puree cauliflower,
garlic, stock and creme fraiche. Serve with
These crepes are virtually
carb. free and are very easy to make.
200 Grams of ricotta cheese
I teaspoon of cinnamon
A splash of milk
Mix the cheese, eggs and cinnamon into a
small mixing bowl. Add a slash of milk if the
mix is to thick to run freely. Place a small
knob of butter into a frying pan, I use a small
omelette pan 8". Heat the butter and spoon in 3
table spoons of mix. Fry until firm then turn
over and cook for one minute or until the crepe
is starting to brown. This mix makes between 6
and 8 crepes. Allow to cool and fill with
cream cheese and finely chopped spring onions or
smoked salmon and asparagus tips, whatever you
like. Roll up the crepe and enjoy. Great at any
time and very good for the lunch box or picnics.
Also great warmed up with a scoop of low carb
ice cream and double cream.
Celeriac is one of the lowcarb mega stars. Much
tastier than potatoes, lowcarb and unlike other
root vegetables, which store a large amount of
starch, celery root is only about 5-6% starch by
weight. Collins Gem calorie counter states flesh
only boiled 1.9 grams of carb per 100 grams.
Celeriac may be used raw or cooked. It has a
tough, furrowed, outer surface which is usually
sliced off before use because it is too rough to
peel. Celeriac has a celery flavour, and is
often used as a flavouring in soups and stews;
it can also be used on its own, usually mashed,
or used in casseroles, gratins and baked dishes.
It can be roasted like a potato, giving it a
Celeriac is not available in some supermarkets.
I get mine from Waitrose who sell two types
ordinary and organic. Ordinary £1.79 per kilo.
300ml double cream
100 grams mature cheddar cheese, grated
Dried mixed herbs, salt and pepper to taste.
Optional 2 cloves garlic
Cut the celeriac into quarters then peel. Slice
the celeriac into 5 mm thick pieces. Place a
layer in a baking dish and add some double cream
and dried herbs, salt and pepper. Continue
layering up. Place in a hot oven 200 centigrade
and cook for 35 minutes. Remove from oven and
add a layer of grated cheddar cheese. Place back
in oven and cook until cheese is golden brown.
One of my favourite foods this dish goes with
anything, meat, fish and even tastes great
warmed up for breakfast with a couple of poached
eggs and some mushrooms, or try with some
kippers, great grub at anytime for sure and
won’t raise BG.
Spicy salmon and salad
Not really a recipe but
a little tip and a good food idea, spicy salmon
with a nice crisp salad. Some say the lowcarb
way is boring and lacks essential nutrients, eat
the colours of the rainbow and stay healthy.
This type of food, and minimal or no meds, must
be the way forward for not only diabetics, but
all people wanting to control their weight and
If you go to the Sainsbury fresh fish counter
they offer a nice free of charge service. Select
your fresh fish and choose from a very nice
range of free cooking sauces. The fish and sauce
are placed in sealed oven proof bag. Cook as per
instructions and save the sauce. Allow to cool,
pour the retained sauce over the fish and serve
cold with a mixed salad. For me that's a great
plate of lowcarb food, enjoy !
Champagne jelly recipe
is a Delia one, just substitute 100g zsweet for
sugar and top with a blob of whipped cream
instead of syllabub, no frosting on grapes
either. Tastes really good - well worth it!
Please click on link for recipe.
3/4 cup water
2 heaped tablespoons whey powder
1 tablespoon of coconut or olive or macadamia oil
handful of berries (blueberries, raspberries etc)
1 teaspoon vanilla essence
sweetener if needed
Place all ingredients in blender and whizz.
If you want additional fibre in your day sprinkle a
tablespoon of LSA on top when serving in a glass or
stir in a tablespoon of psyllium husk.
sweet lowcarb vegetable treat
1/2 cup xylitol sweetener
1 cup water
juice of 2 limes
Vegetables: Zucchini, sweet potato, spaghetti
squash, butternut pumpkin. The peel of red
grapefruit (not if you are
taking statins) or lemons cut into fine
strips is candied peel.
Place first three ingredients in a heavy based
saucepan and heat while stirring occasionally. Add
the peeled, deseeded vegetables that can be sliced,
cut into cubes or cut into chunks and simmer for
about 15 minutes to infuse and tenderize the
vegetables. Drain the syrup and discard it. Dry the
vegetables in a dehydrator or oven.
If oven drying set at lowest temperature, lay on
wire racks and leave the oven door slightly ajar.
Depending on the size of your pieces this process
can take 3+ hours.
will love their vegetables as an after dinner treat
Take some of the candied vegetables
and add shredded coconut, pepitas, sunflower seeds,
pecans, walnuts, macadamias, almonds etc and mix
well. Store in an airtight box and take as a low
carb travelling food, pack in children's lunch box
or just enjoy at home.
Store in an airtight container in the fridge and try
not to consume it all on the first day.
Summer fruits lowcarb sponge cake
Mix all dry ingredients in a bowl.
Melt the butter I used a Pyrex jug, add the eggs and
cream, then add the dry ingredients and mix
thoroughly. Add some lowcarb fruits, blueberries,
raspberries and strawberries to the mix and spoon
into a baking container. I used a silicone bread
mould. Microwave in a 700watt for 6 minutes. Take
out of the mould, if still damp place upside down on
four layers of kitchen paper and microwave for a
further one minute. Allow to cool then spread on a
layer of extra thick cream, then add fruits to the
top. A little tip, allow to cool on four or
five layers of kitchen paper to remove any excess
moisture. Serve in a bowl with some double cream.
200g ground almonds
2 heaped teaspoons baking powder
3 medium eggs
2 tablespoons of butter
2 tablespoons double cream
low carb starter or snack. Mixed leaf salad, cherry
tomatoes, radishes, spring onions, cucumber and a
low carb. prawn cocktail. Five minutes to prepare
and tastes great. Add seasoning to taste.
Black forest gateau
100g ground almonds
1 teaspoon baking powder
2 large eggs
1 tablespoon of melted butter
2 tablespoons of double cream
2 tablespoons of cocoa powder
100 grams of pitted black cherries
Mix all dry ingredients in a bowl.
Melt the butter I used a Pyrex jug, add the eggs,
cream, then add the dry ingredients and mix. Pour
into a 6" microwave proof dish. Microwave in a
700watt for 3 minutes. Allow to cool and cut in
half. Spread on extra thick cream and 100 grams of
pitted black cherries.. Serves four.
Recipe coming soon
Pancetta & Cabbage Winter Broth with Parsley Pesto
3 tablespoons extra virgin olive oil 1 small onion,
2 cloves garlic 70 gram pack diced pancetta
1 medium carrot, diced 1 stick celery, diced
2 fresh bay leaves 400 grams of cannellini beans
1.2 litres of vegtable or chicken stock 1 pointed cabbage,
20 gram pack fresh of parsley 1 teaspoon capers
4 tablespoons of grated Parmesan
Method Serves 6 – approximately 10 carbs per serving
1. Heat 1 tablespoon of oil in a large pan and add the onion,
garlic, pancetta, carrot and celery and cook over a
low heat for 10-12 minutes until soft but not
2. Add bay leaves, drained beans and the stock.
Season and bring to the boil. Simmer 10-15 minutes
until vegetables are tender. Remove bay leaves, then
puree a third to a half of the soup in a blender
3. Return to pan with shredded cabbage. Simmer 6-8
minutes until cabbage is tender.
4. Whizz parsley, capers and remaining oil in a
blender to give a coarse paste, then stir in the
Parmesan and season to taste.
Serve in warm, deep soup bowls with a spoonful of
the pesto stirred through.
150-200g ground almonds
570g cream cheese
100g zsweet (original recipe I adapted from said
180g caster sugar, you can add more or less
according to personal taste)
1 tbsp cornflour
4 large eggs, beaten
380ml sour cream (I just add a squirt of lemon juice
to double cream)
1. Cover the outside of the cake tin with a double
layer of foil, moulding it to the tin, but being
careful not to puncture it so it remains watertight.
2. Line the base of a 25cm springform cake tin with
the baking parchment.
3. Preheat the oven to 180C (350F) Gas 4.
4. Mix almonds with enough melted butter to gently
bind – minimum possible, you don’t want a paste,
just so you can press it on base of tin to make a
crust, almonds have lots of oil, too much butter and
it will leech out. Almond amounts loose depends on
how thick you like your base, for me I don’t want it
5. Spoon the base into the prepared tin and press
down to form an even layer. Bake in the preheated
oven for 5-10 minutes, then let cool.
6. To make the filling, put the cream cheese and
sweetener in a large bowl and beat until smooth.
Beat in the cornflour, followed by the eggs in about
4 batches. When smooth, beat in the sour cream. Pour
the mixture over the crumb base. Set the cake tin in
a roasting tin and pour very hot water into the
roasting tin to come just over half-way up the sides
of the cake tin.
7. Transfer the tins to the oven and bake, at the
same temperature, for 45-50 minutes or until the
cheesecake is just set in the centre, if necessary
leave in another few minutes but in my oven 50
minutes is max.
8. Remove the cheesecake from its water bath, let
cool on a wire rack, then chill, preferably
overnight, before removing the foil and unmolding
the cheesecake. You can make early on the day you
wish to serve it but it needs several hours to cool
and chill. Serve at room temperature.
Add 2 teaspoons ground ginger to almonds before
adding butter, then serve with rhubarb and ginger
compote made with rhubarb stewed with ginger and
sweetener, or even better roasted with ginger and
Add zest of 2 unwaxed lemons to cheesecake mix when
you add sour cream.
Serve topped with berries or a berry compote
Enjoy with whatever your blood sugars allows!
The cake can be divided into portions and frozen. Do
serve at room temperature as it tastes far better.
This cheese cake is quick and easy to make with a
lovely texture. Don’t forget to adapt to your own
taste re. base thickness and amount of sweetener.
1kg/2¼lb green courgettes cut lengthways into
quarters then into 1cm/½in slices
60ml/2fl oz extra virgin olive oil
15g/½oz garlic cloves, chopped
750ml/1¼ pint chicken stock
60ml/2fl oz single cream
Italian basil leaves, chopped
continental parsley, chopped
50g/2oz freshly grated Reggiano parmesan
sea salt and ground white pepper, to taste
1. Heat the oil in a heavy-based pan.
2. Cook the garlic, basil, salt and courgettes
slowly for approximately 10 minutes, until the
courgettes are lightly browned and very soft.
3. Add some pepper and stock and simmer for 8
minutes, uncovered. Remove from the heat.
4. Put ¾ of the soup into a food processor and
process until smooth.
5. Return to the pan and stir in the cream,
parsley and parmesan.
6. To serve, place in a bowl and sprinkle with
cheese and some pepper.
Measure six tablespoons of
ground golden flax meal into a mixing bowl. Add a
few shakes of dried dill, onion powder, salt,
cayenne pepper and mix well. Add half a small glass
of water and mix until all the ingredients come
together, then let it 'rest' for a couple of
Take out an egg sized piece and between two sheets
of baking paper, press it down, then roll out quite
thinly. Peel back the top layer of baking paper,
then to make them look good, cut out in fancy tiny
circles with a very small biscuit cutter, and place
the shapes on a baking paper covered, microwave
Zap for 2 minutes in a microwave oven and slide the
crunchy biscuits onto a cooling rack. If they are
not crunchy enough, you can return them to the
microwave oven for more time. Please note ! they
will crisp up more as they cool. When cool, store in
an airtight container. These can also be cooked in a
Variations: Add some grated parmesan cheese, use
half almond meal and half flax meal.......
experiment and enjoy.
1 cauliflower, grated
1 red onion, finely chopped
2 table spoons of Patak's
Madras curry paste
3 boiled eggs (8 minutes in
boiling water), quartered
250g smoked haddock, or unsmoked
salmon is also good, poached in
water for 5 minutes
Lots of chopped parsley, or
Some lemon wedges to serve
Fry the onion in olive oil or
butter until soft. Add the curry
paste and fry for 3-4 minutes
more. Now add the grated
and cook until all the
ingredients are well coloured,
maybe 8-10 minutes. Add the
flaked fish, then the herbs and
finally the eggs. Salt and
pepper to taste, then spoon onto
warmed plates with the lemon
Pear with Prawns, a splash of 1000
Island Dressing and Paprika
Typical nutritional values per 100 grams
Calories: 190, Protein: 1.9g, Carb: 1.9g, Fat:
19.5g, Fibre: n/a
Calories: 99, Protein: 22.6g, Carb: nil, Fat: 0.9g,
Salad consisted of mixed leaves, parma ham,
radishes, cherry tomatoes, avocado, olives, spring
onion and artichokes, with a balsamic dressing.
Luxury Low carb nut Cake
125 grams of desiccated coconut un
100 grams of ground almonds
55 grams golden flax seeds ground
4 beaten eggs
2 table spoons of sugar or sweetener of choice: see
1 table spoon of baking powder
1 table spoon of cinnamon
1 table spoon of ground nutmeg
1 very large slug of Grand Marnier
half a cup of water
third of a cup of melted butter
I also add broken walnuts and almond flakes
Method same as the bread, mix all the dry
ingredients in one bowl and the wet in another bowl.
Add the wet to the dry and mix thoroughly. Bake for
about 50 minutes at gas mark 7 or 200 in an electric
oven. A little tip is to check it at around 45
minutes, by taking it out of the non stick tin, I
line my tins with a long strip of baking paper,
which makes it very easy to remove the cake from the
tin. Cut it in half to check it has cooked right
through. If not, back in the oven for a bit longer.
I reckon the cake is less than 5 carbs for a nice
Please note! If you are using aspartame/acesuflame
sweetener, remember to reduce the heat to no more
than 170 degrees. Above this and you end up with a
truly awful taste and no sweetness.
The cauliflower is a wondrous thing
indeed. Sadly, no soaring poetic eulogies to this low
carb foot soldier were available at the time of going to
press. Instead, let this recipe for cauliflower cheese
raise your spirits but not your blood sugar. Honestly, I
could happily eat just this for dinner.
1 cauliflower, broken into bite sized florets
140ml double cream
125g mature cheddar cheese
1-2 tea spoons dijon mustard
1 large free range egg
salt & pepper
Steam the cauliflower (in a colander over a pan of
boiling water) until a fork passes easily through the
stems. Remove to a baking dish and discard the water.
Pour the cream, cheese (reserve some to sprinkle over
the dish) and mustard into the pan over a medium heat
and stir until the cheese is melted. Remove from the
heat and whisk in the egg. Now pour the mixture over the
cauliflower and sprinkle the remaining cheese over the
top. Bake in a fan oven at 170 until the cauliflower is
golden brown (30-35 minutes).
Now compose an ode to the cauliflower.
Some low carb. fruits. Strawberries
6 grams. Blackberries 5.1 grams. Raspberries 4.6 grams.
per 100 grams.
Cut a swede into large chunks or
strips and put through a food processor fitted with a
fine slicing blade. Or grate with a coarse cheese
grater. Put the sliced raw swede into a mixing bowl and
add some olive oil and three egg yolks per medium sliced
swede. Mix well with a spoon and place a handful of mix
into a steel ring. I use one 3.5" dia.x 2" deep. Get a
cup or glass and compress the mix until firm within the
ring, remove the ring. Rosti will be around an inch
thick. Make up more until you have used all your mix.
You can then fry them straight away in oil or butter or
store them in a fridge. Carbs. around three per rosti or
with Grapes and Red Wine
Typical nutritional values per
Calories: 410, Protein: 23.7g,
Carb: 0.1g, Fat: 35g, Fibre: nil.
Calories: 60, Protein: 0.4g, Carb: 15.4,
Fat: 0.1g, Fibre: n/a
Wine per 100ml.
Protein: 0.1g, Carb: 0.2, Fat: 0g,
Use the standard recipe but
substitute the mashed potato with grated
cauliflower or mashed swede.
750g of chicken
1 medium red
2 slicks celery,
2 cloves garlic,
2 bay leaves
750ml chicken or
great side dish,
keep a little
aside for the
salt and pepper
Fry the onion
and celery in
olive oil for 5
soft. Add the
cover and simmer
for 30 minutes.
chicken from the
liquid and allow
to cool before
meat into small
quarter and fry
the mushrooms in
olive oil, or
the liquid to
thicken it. Add
the chicken and
and season to
add the parsley
and remove the
enough to have
on its own, but
some low carb
bread is a great
with it too.
breasts ( one
per person )
1 large onion
100 grams of
50 grams of
A quarter pint
stock, salt and
A small pot of
Lots of paprika
Cut the chicken
Melt the butter
and gently fry
the chicken for
5 minutes, or
until they have
out with a
Add the chopped
onion and fry
for about 8
fry for two
the chicken with
the stock. Bring
to the boil, and
simmer for 5
stir in cream
and simmer for 5
Serve onto a bed
of finely grated
add plenty of
Low Carb Walnut Bread
JAG BANTAR ‘CARBOLIGHT’ IS A NEW
TYPE OF BREAD WHICH WILL SOON BE ON
SALE IN THE UK, BOTH IN SHOPS AND TO
IT IS A VERY LOW GI LOAF, HIGH IN
FIBRE AND PROTEIN, BUT SUGAR FREE
AND VERY LOW IN STARCH. THE
INGREDIENTS IN A TYPICAL LOAF ARE
ENTIRELY NATURAL, WITH ABSOLUTELY NO
CHEMICAL ADDITIVES OR PRESERVATIVES
OF ANY KIND.
AVAILABLE IN THREE
DELICIOUS VARIETIES: WHEAT BRAN,
PARMESAN & LINSEED, AND WALNUT, THIS
IS A HIGH QUALITY ARTISAN BREAD WITH
A MINIMAL EFFECT ON BLOOD SUGAR
IS PERFECT FOR EVERYONE LOOKING TO
CONTROL THEIR BLOOD SUGAR AND THEIR
WEIGHT. IT DOES CONTAIN SOME GLUTEN.
WITH A CARBOHYDRATE CONTENT OF 4.25g
PER 100g, IT HAS LITTLE IMPACT ON
BLOOD GLUCOSE AND INSULIN. WHEN
THESE ARE STABLE, OUR HEALTH
BENEFITS IN MANY IMPORTANT WAYS.
MORE DETAILS COMING SOON.
This great bread is now available
via mail order, contact Fergus at
firstname.lastname@example.org for details.
More good food ideas coming soon