August 1

Pot-au-feu with Salmon

Pot-au-feu with Salmon
Type: Main
Prep time: 
Cooking time: 
Total time: 
Serves: 4
A pretty low carb meal if you skip the bread...
  • 600 grams salmon fillet, cubed
  • 1 liter water
  • 2 fish bouillon cubes
  • 2 tablespoons olive oil
  • 3 small carrots, peeled and cut into matchsticks
  • ½ head cauliflower, broken into bite-sized pieces
  • 150 grams sugar peas, washed
  • 1 small leek, washed and sliced into 2mm slices
  • 1 small onion, chopped
  • 1 small zucchini, washed, cut into half-moon slices
  1. Put olive oil into a pot, warm it up
  2. Add the onions and leeks, sauté until they are golden
  3. Add the water and bouillon cubes, bring to a boil
  4. Add the carrots and cauliflower
  5. Simmer 5 to 10 minutes, just until they have softened
  6. Add the salmon, zucchini and sugar peas, simmer about 3 minutes precisely until the salmon is done
  7. Season with salt and pepper, sprinkle chopped fresh herbs over (chives, dill, parsley whatever you have handy)
Serve with lemon wedges and fresh bread if you like


December 27


Type: Dressing
Prep time: 
Total time: 
Aïoli is great on fish stew / soup, paella, jambalaya etc. Also delicious with french fries, burgers, steak... Prepare the aïoli one hour before the meal, to let the flavor develop. It should be eaten the same day.
  • 2 garlic cloves
  • 2 egg yolks
  • 2 teaspoons fresh lemon juice
  • ½ teaspoon Dijon mustard
  • 2 dl extra-virgin olive oil
  1. Mince and mash garlic to a paste with a pinch of salt using a large heavy knife.
  2. Whisk together yolks, lemon juice, and mustard in a bowl.
  3. Add the oil, a few drops at a time, to the yolk mixture, whisking constantly, until all oil is incorporated and mixture is emulsified.
  4. (If mixture separates, stop adding oil and continue whisking until mixture comes together, then resume adding oil.)
  5. Whisk in garlic paste and season with salt and pepper.
  6. If aïoli is too thick, whisk in 1 or 2 drops of water.
  7. Chill, covered, until ready to use.
*All ingredients should be at room temperature. ¡¡¡ Americans mix garlic and mayonnaise; they think it's Aïoli !!!


September 25

Chicken Under a Brick

Chicken Under a Brick
Type: Main
Prep time: 
Cooking time: 
Total time: 
Serves: 4
  • 1 large (~ 2 kg) chicken
  • 1 Tablespoon minced fresh rosemary leaves, plus 2 sprigs fresh rosemary
  • 2 teaspoons salt
  • 1 Tablespoon coarsely chopped fresh garlic
  • 6 Tablespoons extra-virgin olive oil
  • 2 Tablespoons sweet butter
  • 1 lemon, quartered
  1. Butterfly split the chicken.
  2. Mix together the rosemary leaves, salt, garlic
  3. Add 3 tablespoons of the olive oil and massage this all over the poor chicken
  4. Tuck some of it under the skin as well
  5. Allow to marinate, if time permits, for up to a day, refrigerated of course
  6. Preheat the oven to 200°C.
  7. Preheat a large ovenproof skillet over medium-high heat for about 3 minutes.
  8. Press the rosemary sprigs into the skin of the chicken.
  9. Put the butter and remaining olive oil in the pan and wait a minute for it to heat up.
  10. Place the chicken in the pan, skin side down, along with pieces of rosemary and garlic.
  11. Weight the chicken with another skillet or use a flat pot cover and a couple of bricks or rocks.
  12. The basic idea is to flatten the chicken by applying a fair amount of weight evenly over its surface.
  13. Cook over medium-high to high heat for 10 minutes; transfer, still weighted, to the oven.
  14. Roast for 25 minutes more.
  15. Take the chicken from the oven and remove the weight
  16. Turn the chicken over (it will now be skin side up) and roast 25 minutes more.
  17. Serve hot or at room temperature with lemon wedges.
This recipe originated in Lucca, Italy, it should always be made with the best olive oil available. I weight the chickens with a cast-iron pan and a couple of big rocks. The only problem is that handling the hot, heavy pan. This requires strength, so use both hands. This is the simplest and best method for producing a beautiful, crisp-skinned bird I specify rosemary here, which is delicious. But most herbs are equally wonderful. Try savory (in similar quantity); parsley, basil, chervil, chives (use twice as much) or tarragon, marjoram, or thyme (use half as much) Carbs: Zero carbs.
September 17

LowCarb Lasagna Pie

10 eggs
1/2 cup heavy cream
1/2 tsp salt

Preparation Method:

    To make the noodles you will use for layering… Put eggs, heavy cream and salt i a mixer bowl. Mix very well. Pour about a 1/4 cup at a time into a large greased cast iron frying pan. Cook like you would crepes. So much for the noodles…
    Wait until they cool nicely, if necessary put them in the fridge to chill out.

    Next step – use these noodles to make a traditional lasagna in your already greased frying pan… use tomato puree and layer with cooked sausage or ground meat, ricotta cheese, mozzarella, asiago & maybe some mushrooms… get creative with low carb extras….

    Cover with sauce and grated cheese at the end. Bake for 45 minutes or so at 350°F-180°C. This recipe is super low in carbs…since the only carbs you are getting are from the tomatoes in the sauce…

September 6

Creamy Cauliflower

Creamy Cauliflower
Type: Main
Prep time: 
Cooking time: 
Total time: 
  • 2 small, or 1 large cauliflower (4.2 g of net carbs per 100g)
  • 2 medium cloves of garlic, about a teaspoon each (1 g of carbs per tsp)
  • ¼ c full-fat cream cheese (2-4g of net carbs – check your label)
  • ½ tsp salt
  1. You’ll need a pot (preferably a heavy one) with a lid, large enough to hold the cauliflower, and a food processor.
  2. Cut the leaves from two small or one large cauliflower. I find this is easiest if the head is cut in quarters, from the base.
  3. Wash and drain the quarters, then chop into chunks and place in a heavy pot with about ½ inch (1 cm) of water, depending on how well your pot lid fits.
  4. Peel the 2 cloves of garlic and throw them in the pot, too.
  5. If I weren’t counting carbs, I’d add more garlic, but a teaspoon has nearly a gram of carbs.
  6. The garlic becomes mellow and sweet with cooking, providing subtle depth of flavour.
  7. If you want a carb count, weigh the cauliflower without the leaves before cooking, and calculate the total number of carbs.
  8. For example: if the cauliflower weighs 1 lb or 454 g, calculate its carbs: 4.2 g/ 100 x454g = 19 g of carbs
  9. My cream cheese container lists 1 carb per tablespoon, and there are 4 T in a quarter cup.
  10. Add 2g of carbs for the garlic, for a total of 25 carbs in the whole recipe.
  11. For a portion count: Measure the puree by weight on a scale, or by volume (e.g. in a 4-cup measuring cup), and divide by the number of servings.
  12. If you have 4 cups of puree, that’s 8 half-cup servings, so 25 divided by 8 is 3.1 carbs per half-cup serving.
  13. With the lid on, steam over medium heat for 15 to 20 min., till a paring knife pokes into a floret without any resistance.
  14. Drain well, tossing the cauliflower to help any water find its way out.
  15. Return the cauliflower to the pot, leaving it uncovered and using the residual heat in the pot to evaporate as much water as possible.
  16. A heavy pot is helpful, as it holds the heat better for this stage.
  17. I place the pot back on the burner of my gas stove, where the heated grate also helps to keep the pot warm.
  18. Use your judgement, or a heat diffuser, if you are cooking on an electric element.
  19. These efforts to eliminate as much water as possible is important, or you’ll have cauliflower soup, instead of puree.
  20. After a few minutes, or longer if it suits your schedule, proceed.
  21. Transfer the cauliflower and garlic to the bowl of a food processor, and puree, scraping down the sides once or twice.
  22. Add ½tsp of salt or to taste, and a quarter cup of cream cheese.
  23. Process to mix.
  24. Turn out into a serving bowl, or covered dish.
  25. Refrigerate leftovers – this reheats well in oven, on the stove, or in the microwave.
  26. Makes a nice side for a roast chicken, or a stewed dish, such as Hungarian goulash.
September 5

LCHF Omelet

LCHF Omelet

  • 2 eggs, beaten
  • a few slices of onion, diced
  • a few slices of green pepper, diced
  • 2 tbs. butter
  • 2 thick slices cheese, diced
  • 4 tbs salsa

Melt the butter in a frying pan on medium heat. Add vegetables. Stir.

Once the vegetables are softened. add the eggs.

Add the cheese. Turn down the heat.

When the eggs have set a bit , turn over carefully.

Once the omelet is cooked to perfection, slide it onto a plate.

Spoon salsa over the omelet, add salt and freshly ground pepper to taste.

Now you have started the day right!

September 5

LCHF {If not now, then when?}

Time to come to grips with the situation.  The only logical solution is LCHF.

In practice this means a lot of no-nos:

  • no bread
  • no food containing flour
  • no sugar
  • no candy, cookies or cake
  • no pasta
  • no rice
  • no potatoes
  • no juice
  • no sweet fruits
  • no starchy vegetables
  • no sweetened yogurt
  • no milk
  • no carrots
  • no legumes
  • no ice cream
  • no ketchup
  • no pizza
  • no tacos

These are OK:

  • meat
  • poultry
  • fish
  • shellfish
  • butter
  • cream
  • sour cream
  • crème fraiche
  • eggs
  • cheese
  • olive oil
  • salad
  • lo-carb salad dressing
  • most vegetables that grow above ground
  • berries
  • lemon, lime
  • kiwi
  • nuts