Monthly Archives: March 2014

Low Carb Breakfast Recipe – Kippers, Eggs & Veg

I was looking for a way of getting away from the frying pan or grill for my low carb breakfast foods and played about with some ingredients. It went rather better than expected:

I like kippers in the morning and normally I would grill them to get them nicely hot and crispy but I wanted to steer clear of the grill or frying pan to see if it was possible to still eat low carb food in a tasty way. So I bought some kippers that just needed a burst in the microwave. Lovely. What next?

So eggs – I’m allowed 2 a day on my regime. Now normally I would scramble in the frying pan but this time I microwaved them. They came out a bit dry but otherwise not bad for a first go. Right then – anything else?

Oh how about my lovely low carb veg first thing? I like to dig out a pack of frozen broccoli and cauliflower florets and chuck them in a veggie omelette for breakfast sometimes. Can these be microwaved? Yes it would appear they can and it worked a treat.

This from Wikipedia:    A kipper is a whole herring, a small, oily fish, that has been split in butterfly fashion from tail to head along the dorsal ridge, gutted, salted or pickled, and cold smoked over smouldering woodchips. 

Kipper

Kipper

Kippers are a very tasty fish option and I have discovered they are so easy to cook. Fish is great low carb diet value food because it is not just a tasty meat but it also feeds you omega stuff which is apparently a good thing to eat as well as iodine you wouldn’t otherwise get.

Here’s what I did…

It was 29/03/2014 I pierced a bag of kippers and butter several times to let air escape during the cooking process then chucked them in the microwave for 3 minutes. Ping!

I then whizzed a couple of eggs in a glass bowl and nuked it for a few minutes until the eggs cooked. Ping!

I measured out my normal 110g of veggie florets onto a plate and popped them in the microwave for 1.5 minutes. Drained the ice-water away and then put them back in the microwave for another couple of minutes until it steamed up nicely.

Time to plate it all up and eat this lovely low carb food. Nuking the veg left it tasting really fresh. Not sure why. I’m just saying.

Low Carb Kippers

Low Carb Kippers

I managed to remember to photograph the plated food, I was really hungry and just so you know this tasted great.

Low Carb Breakfast Recipe – Microwaved Kippers, Eggs and Veg

  • Prep time around 10 mins
  • Cooking time (combined) around 15 mins. Wasn’t really counting.
  • Make sure everything is prepped the night before and you are good to go.

Here are the Nutrition Values for this great low carb dinner:

Fat – 63.86  Carbs – 6.47  Protein – 54.83  Calories – 824

  • Ingredients:
  • This is what I had this time around – it varies:
  • A boil in the bag or microwave version of kippers. I prefer Yarmouth Kippers but these were from Abroath I believe.
  • 110g Supermarket Frozen Broccoli & Cauliflower
  • 2 Eggs

Don’t forget to weigh ingredients into the pan using scales and record each ingredient into the app or diary of your choice.

This low carb breakfast has the added nutritional bonus of being low salt and low sugar too.

Remember – I live in England and wherever you are reading this from your local supermarket might not stock the same stuff that I used so just remember it is possible to make your own. Just gather the veg you like, and follow my method and you’ll be on your way to a great meal.

I use an app to record all my food intake called Fat Secret it is just like a similar one my friends use called My Fitness Pal – both seem to work well and give you a wide raft of diet information and functionality. One of the main reasons I use it is to record the big ingredients like the meat, fish and the veggies but it also lets me take stock of the sauces, dressings and condiments which sneak up on you while you’re trying to add flavour to bland foods. Its great for making me pay attention to what I eat.

I am after all is said and done not actually dieting. I am following a “pay attention diet plan” which has a happy side effect that means I am losing weight. Read my personal Low Carb Story to get a proper understanding if you want or have the time.

Copyright Mario Chappell 2014

Low Carb Dinner Recipe – Poached Cod & Eggs Yum!

My wife went shopping for sundry foods a few days ago and found a terrific bargain price on cod. She phoned me up straight away to see if I needed some more cod in the freezer. Well to be honest I did and the price was irresistible so she brought home 2 kilos of cod loins. At first I thought it was going to be the dregs off the factory floor, re-pressed together or some sort of fiddle but this was the genuine bona fide deal. Fresh smelling cod loins and good sized pieces it was too. It was quickly wrapped into Mario sized portions and bundled into the freezer until this morning when I thawed a piece for my tea tonight.

I like my fish steamed or fried normally but recently and in honour of the whole low carb ideology I have begun to poach my fish in a large open frying pan, (coz I’m lazy).

So anyway cod loins are so easy to cook. Fish is great low carb diet value food because it is not just a tasty meat but it also feeds you iodine you wouldn’t otherwise get, is incredibly low fat and low in carbs and easy to cook. It’s about the best food there is for a low carb diet. As usual with my recipes I used what was to hand in the freezer. I used broccoli and cauliflower because they are low carb options compared to some of the other frozen veg you might buy like carrots and peas. As long as you check what you are eating into whatever food diary method you use (FatSecret in my case) and record the nutritional info you should be okay with most any veg.

Here’s what I did…

Today is 23/03/2014 I put about half an inch of water freshly boiled from the kettle into a frying pan and immediately put the heat on to about half power and waited. I was looking for a gentle bubble only. Once I got that I nudged it down another bit until the slow bubbling stopped almost completely. Then I knew the water was perfect for poaching fish. I placed my very thick piece of cod into the water. Because it is a loin it has no bones or skin but cooking this way it really doesn’t matter what your fish looks like. Cod with a skin on works just as well in a poaching scenario.

I don’t time stuff, I work on how it looks – with fish you just have to be patient. When it looked cooked enough to survive the process I turned it over to cook the other side of the fish.

While that was going on I grabbed 2 eggs from the fridge and measured out around 100g of my frozen broccoli and cauliflower mix I picked up from the local supermarket. I began by nuking the veg for 2 minutes then drained the subsequent water away and let it stand until the fish was done. Once the fish was ready I drained the loin fillet and nuked the veg for a further 1 minute. Steam rising? Great! Ready to eat! I got the fish onto a plate and then comes the tricky bit. Poaching eggs in water. You have to be very controlled when you do this but it’s great fun when it works well. Tonight, for me, it worked really well. The eggs were runny soft and perfect. I put the eggs over the fish and plated up the veg.

Nuking the veg left it tasting really fresh. Not sure why. I’m just saying.

I forgot to photograph the plated food, I was really hungry, sorry. So here’s a photo of some cod:

Low Carb Cod Loins

Low Carb Cod Loins

Low Carb Dinner Recipe – Poached Cod and Eggs

This yielded me a good amount of food on a plate and filled me right up. It gave me the kind of thump in my belly that I need to feel “right.” I guess once I have lost the weight I will inevitably face another demon – portion control!

But me being me I still managed to have a lovely dessert about an hour later! A yoghurt and some low carb, low sugar almonds.

I have had to figure out how I can have satisfying meals with a low carb count. There isn’t a fancy low carb recipe book for me to follow, no fancy articles in the Sunday Papers to cut out and keep. This meal plays to my favourites and delivers bags of flavour and it works because the zero carb fish gently poached in water works by adding moisture easily to the bite bringing the whole mouthful together beautifully. I’m eating this on a Sunday evening. And again please notice the limited washing up! Easy. Just remember that if you want to add other veg the greener it is the better it is for you – keep it green to keep it keen on carb values.

Low Carb Dinner Recipe – Poached Cod & Eggs

  • Prep time around 10 mins
  • Cooking time (combined) around 30 mins. Wasn’t really counting.

Here are the Nutrition Values for this great low carb dinner:

Fat – 13.31  Carbs – 2.55  Protein – 85.21  Calories – 492

  • Ingredients:
  • This is what I had this time around – it varies:
  • 310g of Thick Boneless and Skinless Cod Loin
  • 110g Supermarket Frozen Broccoli & Cauliflower
  • 2 Eggs

Put it all on a plate and do it!

Don’t forget to weigh ingredients into the pan using scales and record each ingredient into the app or diary of your choice.

This dinner has the added nutritional bonus of being low salt and low sugar too. This fabulously low carb dinner came to under 3 carbs for what turned out to be a real gut full of food. In fact my whole day was very low carb

Remember – I live in England and wherever you are reading this from your local supermarket might not stock the same stuff that I used so just remember it is possible to make your own. Just gather the veg you like, and follow my method and you’ll be on your way to a great meal.

I use an app to record all my food intake called Fat Secret it is just like a similar one my friends use called My Fitness Pal – both seem to work well and give you a wide raft of diet information and functionality. One of the main reasons I use it is to record the big ingredients like the meat, fish and the veggies but it also lets me take stock of the sauces, dressings and condiments which sneak up on you while you’re trying to add flavour to bland foods. Its great for making me pay attention to what I eat.

I am after all is said and done not actually dieting. I am following a “pay attention diet plan” which has a happy side effect that means I am losing weight. Read my personal Low Carb Story to get a proper understanding if you want or have the time.

Copyright Mario Chappell 2014

My low carb diet diary #22 Mar 2014

This is not a low carb posting. It’s just a blog posting about my hospital appointment.

The last time I went to see my doctor she told me she would get a scan of my liver sorted. That was January.

My appointment came around today (March) and so I went to the hospital for what was loosely described as an ultrasound scan.

I waited around for ages in reception, overhearing conversations from about 5 different languages, none of which were English. I would feel upset about that except I speak Spanish fluently so I am that “bloody foreigner” whenever I am with my Mum and we want to talk about the English people nearby.

Anyway I got called in and when I was in there I got gel liberally smeared about my midriff and then the doctor did her thing and ushered me out. She scanned my liver and my spleen.

I swear I waited for about an hour and was dealt with in 10 minutes! No wonder they call it the “waiting room”. Gotta love the British NHS

Apparently my liver consultant will get the results and decide if she wants me to come in or not, as she pleases.

I feel like a cow some times. Honestly…

 

My low carb diet diary #21 Mar 2014

Today I am past another low carb diet hurdle.

I had a lot of trouble getting away from 113kg. Well I have done it and this morning recorded 112kg for the third time. Brilliant. Now look at this YouTube clip then read the rest of this blog:

http://www.youtube.com/watch?v=CW-pQwJTjck

The app I am using to record my low carb food intake and weight history is called FatSecret. You can find it on the internet along with a bunch of other apps. It isn’t unique – but for me it’s my “best buddy”. It keeps me where I need to be – mentally fixed on the goal.

My goal is to give the “Liver Witch” some blood at the end of this three months period which doesn’t make her nose wrinkle when she reads the results. I’m staying on this low carb regime because she told me to and I am motivated for that sole purpose to keep going. I am not looking past the prize right now, too scared to be honest with you.

But I am left to wonder how many others can say they really stick to their low carb diet or low fat diet. I know when I was trying to actually diet I was rubbish at it. The odd indiscretion as a meal would lead to an indiscretion as a day and then a week and so on, you get the picture. It is too easy when you are dieting to say “one won’t hurt” or “I’ll restart the diet tomorrow”. And in terms of marketing and media these platitudes will work to sell proverbial ice to Eskimos or in truthful words – the usual crap to the masses. They use fancy words and pictures to hook you in to this fad or that fad. But please just stop and think a while. Can you really stick to it? If the answer is yes, with effort, then don’t do it guys. Don’t fool yourself into getting fatter. You will just feed the bank balances of those who market the dieting products at you.

I have lost a whopping 14kg by not dieting. By just “paying attention” to what I am eating.

I cannot underline enough how easy this really is. You just record it all and get ready to be honest with yourself. Record the chocolates, the cups of tea and milk, the biscuits, the sandwiches, the butter in the sandwiches, the relish in the sandwiches, every little thing you consume, no matter how small, record it right alongside the main meals. You cannot pay attention if you don’t know what you are doing.

Then figure out what makes you fat by looking at the proportions of food types you are consuming. I was ordered onto my low carb regime by a doctor who left me in no doubt as to why I have to do this but along the way I have studied my own results and found that I used to eat too much carb and fat and protein mixed together.

Now I eat mainly fish and vegetables. Whether it is 350g of steamed cod and vegetables or a can of tuna and salad leaves or a bag of prawns cooked in butter with chopped garlic pieces, fish is fish in my book and it lets me snack on stuff my previous diet would have a heart attack over like peanuts. You see fish and vegetables are low carb options that are also low in fat. I decided unilaterally that it would be healthier to keep the fat content down. I noticed (using Fat Secret) that my daily fat intake was well over 100 so I just decided to lower it.

These days my body seems to be in a constant state of ketosis. My wee smells awful but the weight is melting off me. I have nothing but praise for a regime that allows me the option of eating large portions of food I love and still losing weight constantly. Other people are noticing too. My clothes have become baggier. My default belt notch recently moved one spot along, people are complimenting me. And I am not even dieting in the traditional sense.

Isn’t it time you stopped dieting too and just learned how to pay attention instead?

You should, shouldn’t you?

Featured Image -- 419

I’m still going on

Well done ShortDee 🙂

MY JOURNEY, MY LIFE TO A NEW ME

I’m still in my funk but I’m not backing out of what I want. If I keep moving forward maybe I can work myself out of this funk. I decided Ii’m not going to weight myself for a while cause that scale just adds to my funk. I’m going to continue to try to eat right and working out. The pass 2 days I got a workout in and I intend to do a workout today. I got my music blasting getting ready to workout.

Yesterday I had my 2 glasses of water when I got up in the morning and then had a cup of coffee and a banana. I did a 1/2 hour work out with 5 lb weight I worked out my upper body and I did some thigh and leg workout. For lunch I had a salad and smoked white fish. Then for dinner we went…

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Low Carb Dinner Recipe – Smoked Gammon & Veg

Low Carb Dinner Recipe

Low Carb Dinner Recipe – Gammon & Veg

 

Low Carb Dinner Recipe – Smoked Gammon & Veg

Smoked Gammon joints are so easy to cook. It is also what I would call “good value for money” as a meat because it is tasty and low in carbs and not too high in fat if you just roast it in a simple way. It’s nowhere near as good for low carb diets as fish. It presents as great for the low carb lifestyle because it is a relatively low fat meat that retains loads of rich flavour. This easy recipe utilises unusual vegetables in my inimitable style. You can of course, as always choose other variations to make it a low carb meal of your own. Here’s what I did…

Today is 04/03/2014 back on 02/03/2014 I cooked a smoked gammon joint I was given in the the oven. I washed it in clean water and then placed it naked on a raised grill inside a roasting pan. Set the oven to a meagre 110ºc and then walked away for around 5 hours. Turning it “never”. Anyway I consumed it bit by bit until tonight where I found I was left with 210g of the stuff sat in my fridge and wondered what low carb recipe magic I could concoct for my tea. I got out the frying pan then went to the fridge for some veggies. A turnip, some Spanish spinach and an aubergine. Very low carb vegetables – they’ll do. I got two tablespoons of extra virgin olive oil and heated it, chopped up 2 garlic cloves and then chopped the turnip, aubergines and spinach up small to aid fast cooking. The garlic was toasting nicely so in went the turnip for 1 minute, then the aubergine and one minute later in went the spinach. The veg quickly soaked the oil up and the pan was drying out too quickly. But rather than put more oil in, I added small amounts of water to the pan. It has the effect of steam-frying the veg very quickly and they retain loads of moisture if you do it just a little bit at a time. Lastly in went the leftover gammon. A bit more water and a bit more time. Here’s the photo:

Low Carb Dinner Recipe

Low Carb Dinner Recipe – Gammon & Veg

My measurements made a lot didn’t it? Eating this I can say it satisfied very quickly. Soft aubergine and soft turnip is reminiscent of a much missed potato texture. I will be repeating this combo but will probably try out different meats, including fish

This yielded me 2 bowls of goodness and filled me right up. It gave me the kind of thump in my belly that I need to feel “right.” I guess once I have lost the weight I will inevitably face another demon – portion control!

But me being me I still managed to have a lovely dessert about an hour later! A yoghurt and some low carb, low sugar berries.

I have had to figure out how I can have satisfying meals with a low carb count. There isn’t a fancy low carb recipe book for me to follow, no fancy articles in the Sunday Papers to cut out and keep. This meal plays to my favourites and delivers bags of flavour and it works because the zero carb gammon and steam-frying works by adding moisture easily to the bite bringing the whole mouthful together beautifully. I’m eating this on a Tuesday. And again please notice the limited washing up! If you have eaten enough just put cling film over the pan and chuck it in the fridge. Easy. Just remember that if you want to add other veg the greener it is the better it is for you – keep it green to keep it keen on carb values. 

Low Carb Dinner Recipe – Smoked Gammon & Veg

  • Prep time around 15 mins
  • Cooking time (combined) around 5 hrs on low then 20 mins in a pan. Wasn’t really counting.

Here are the Nutrition Values for this great low carb dinner:

Fat – 47.04  Carbs – 20.43  Protein – 58.16  Calories – 714

  • Ingredients:
  • This is what I had this time around – it varies:
  • 240g of Leftover Smoked Gammon Joint.
  • 75g Turnip Diced
  • 2 Tbsp Extra Virgin Olive Oil
  • 110g Spanish Spinach
  • 215g Aubergine (whole but peeled)

Measure out the amount you want to eat and do it! Don’t forget to weigh the ingredients into the pan using scales and record each ingredient into the app or diary of your choice.

This dinner has the added nutritional bonus of being low salt and low sugar too. I have added a photo from tonight (04/03/2014) I hope you enjoy yours as much as I enjoyed mine.

This fabulously low carb dinner came to under 21 carbs for what turned out to be a real gut-stretching amount of food. In fact my whole day was very low carb. It all added up to a below average 46.62 carbs today.

Remember – I live in England and wherever you are reading this from your local supermarket might not stock the same stuff that I used so just remember it is possible to make your own. Just gather the veg you like, and follow my method and you’ll be on your way to a great meal.

I use an app to record all my food intake called Fat Secret it is just like a similar one my friends use called My Fitness Pal – both seem to work well and give you a wide raft of diet information and functionality. One of the main reasons I use it is to record the big ingredients like the meat, fish and the veggies but it also lets me take stock of the sauces, dressings and condiments which sneak up on you while you’re trying to add flavour to bland foods. Its great for making me pay attention to what I eat.

I am after all is said and done not actually dieting. I am following a “pay attention diet plan” which has a happy side effect that means I am losing weight. Read my personal Low Carb Story to get a proper understanding if you want or have the time.

My low carb diet diary #20 Mar 2014

Hi there low carb diet diary fans.

I am just a little bit wiser this week. As you know my low carb diet plan is more about fixing my liver than losing weight and in light of that I have been testing the details of the regime.

All I did was switch from eating fish for breakfast every day to see what difference it would make to my weight if I stopped. I mean – I was making the place smell “fishy” having it for breakfast, dinner and tea, so I gave the kitchen a good airing through avoidance. I changed to cooking (grilling) normal or turkey bacon or veggie omelettes and combinations. The zero/low carb element was ok but the high fat content made me work harder to consume low fat options later in the day to stay within my limit of 100g of fat per day.

You see for me zero/low carb isn’t the end of the story. I have to keep my fat down too and that’s why I am forced to eat so much fish because i just can’t eat vegetables only, (I could never be vegan like some people I know – I get why they do it but that’s just not me). And if I only had pork, duck, beef or lamb I would be looking at a high fat and low carb diet which is very Atkins friendly but the ‘liver witch’ would be unhappy with me. Chicken or turkey would be better being slightly less fatty. On top of that I am not allowed fruit beyond a small measure due to the carb content so I am really having to mix and match and more importantly plan to make this low carb regime work out. I definitely miss apples and bananas and oranges more than other sweet foods like cakes etc. Last week I really had to pay attention in my “Pay Attention Diet” (© copyright M. Chappell December 2013).

So anyway – I have done my Saturday weigh in now and I am actually up on my last post. I am now 113.4kg so it just goes to show your weight can go up as well as down. But the good news is that I am not down about it. I am not the least bit upset because I know that in a week or two it will be gone and I will have broken the 113kg barrier. I am a “recovering fataholic”. Recovering from eating bad high fat processed food as well as drinking whisky and beer. I am not trying to preach to the converted. No – I am openly baring my soul to give other fatties a chance to see that they can do it too. Come with me on my low carb quest to see just how easy this is. Here is an actual day from My Fat Secret food diary app that i am using to show you how big the portions can be on a low carb diet plan – if only you could plan it out.

My Actual Diary You will notice I use Tesco or Morrisons or other supermarket exemplars of the products I buy at the markets because theirs don’t come with easily scannable bar codes so I borrow data from the supermarket and enter grams not servings to ensure continuity of information so don’t be alarmed at that. It’s just easier this way.

As well as being a recovering fataholic I am also a recovering alcohol lover. I was never what you would call an alcoholic but I did drink a lot of whisky. Stopping drinking alcohol has been a lot easier than I thought it would be. I last consumed a gratuitous amount of alcohol around October 2012. I don’t miss it that much. Every few months I get a craving for a glass of single malt with ice but it soon passes. On occasion the stress at work makes me crave the release I used to find in a large whisky or three but now I lean on my kids for that diversion. They have helped me so much without really knowing. And to be brutally honest with you I am doing a lot of this to extend my life because (call me selfish) I actually want to see my son and daughter get married, have kids, mature into people with dignity – the whole mum & dad thing and I know in this I am no different to you, or you, or you.

All I am doing is paying attention to what I consume to make the liver better, live longer and have a happy bonus of losing the odd pound or two. My low carb diet really works doesn’t it?

Cod Loins For Healthy Eating

Cod Loins For Healthy Eating

FYI – fish is good for your low carb goal setting but you have to shop around for the deals. Don’t make the mistake of assuming the supermarket is just cheaper, not even Aldi or Lidl or Asda. It is not cheaper in a lot of cases than those independent retailers in the local market that I go to. I bet your town is no different. I went shopping in our local city centre market and bought my normal stock of cod, mackerel, kippers etc from our local fishmonger. It’s next door to a butcher I use and easy to get to for parking, (the multi-storey car park spaces are actually about an inch or two wider i believe), and better than our supermarkets for cheaper deals so I browse the veggie markets too while I am there. I like to buy as much fresh produce as I can within my limited regime guidelines so its a good place to go. And parking here means I get a good walk around in the fresh air instead of being at the mercy of the subliminal messages from Tesco.