Category Archives: LCHF
A classical Italian pesto made from olive oil, basil, Parmesan, and pine nuts complements many dishes of grilled fish, meat, fowl, or vegetables.
Here I’ve made two Nordic variations on this nutritious sauce, using ingredients you may be able to pick for free out in the woods. Use gloves when picking nettle shoots to avoid being stung.
Both sauces are freezer friendly if you happen to make larger quantities; this way you can defrost a container at any time and enjoy a taste of summer throughout the year.
- 4 1/2 oz. (200 ml) blueberries
- 1 1/2 oz. (100 ml) Parmesan (or Swedish Västerbotten) cheese, finely grated
- 1 1/3 oz. (100 ml) hazelnut flour
- 1 bunch parsley
- 1 bunch lemon balm
- 1 teaspoon white balsamic vinegar
- about 1/4 teaspoon salt
- 3 1/3 oz. (100 ml) cold pressed olive oil
Place all ingredients except the oil in a food processor. Process the ingredients to a paste. Pour in the oil in an even stream while running the processor at full speed so that everything is thoroughly mixed.
Taste to see if you need to add additional vinegar or salt. Transfer the pesto to small jars and keep them in the refrigerator (the pesto will keep for a few weeks). Let the sauce come to room temperature for a bit before serving it to allow the full flavor of the sauce to develop.
- 2 cups (500 ml) young nettle leaves or shoots
- 7/8 cup (200 ml) Italian parsley
- a scant 1/2 cup (100 ml) basil leaves
- 7 tablespoons (100 ml) pumpkin seeds
- 3 1/3 oz. (100 ml), aged Präst cheese (or Havarti)
- about 1/4 teaspoon (1 ml) black pepper
- about 1/4 teaspoon. salt
- 3 1/3 oz. (100 ml) cold pressed olive oil
Parboil the nettles in boiling, salted water for 2 minutes. Drain off the water, but save it and use it to make stock for a soup later.
Place the nettles together with herbs, pumpkin seeds, cheese, and spices in the bowl of a food processor. Mix the ingredients until all the herbs have been chopped finely, and then add the oil in a thin stream through the feeder tube. Taste to adjust for salt. Keep the pesto in the refrigerator, but let it come back to room temperature before serving to let the olive oil become liquid again.
Nettle pesto keeps for a few weeks in the refrigerator, but make sure that it’s completely covered by olive oil to stop any air from getting to it.
Bone broth for soups, stews or a hot drink
A typical sight in the restaurant kitchen where I worked was a pot of simmering veal stock on the stove. This became the base and flavoring for many a delicious sauce and soup.
I usually keep a bag of tendons, sinews, and meat scraps in the freezer, at the ready for stock.
- 2 large carrots
- 1 large yellow onion
- 1 8-inch (20-cm) leek
- 3.3–4.4 lbs. (1.5–2 kg) veal bones, chopped into chunks
- miscellaneous meat scraps
- 10 white peppercorns
- 3 bay leaves
- a few sprigs of rosemary, thyme, and parsley
- 1–2 tablespoons salt
- 3 tablespoons tomato purée
- water to cover the meat
Preheat the oven to 430ºF (225ºC). Peel and cut the vegetables into chunks. Place them with the bones and the rest of the ingredients—except the water—in a greased roasting pan. Add dollops of tomato purée on top so the purée will roast properly, as this mellows the acidity of the tomato a little. Roast the bones thoroughly for 40 minutes, until they have an appetizing color. Remove the pan after half the cooking time, and mix the bones so they get browned evenly all around.
Using a slotted spoon set everything in a large stew pot. Pour water over until just barely covering the bones. Add salt, starting with the smallest amount suggested. Bring to a boil and let simmer over low heat and without a lid, for 8 hours. Add more water occasionally, as it will evaporate as it boils.
Remove the bones from the pot and strain the stock into another pot. Let this stock cook without a lid until reduced to half its original volume. Taste for salt, and add more if needed. Strain again, and let it cool. The difference between a light stock and a concentrated stock is simply the length of the cooking time, to reduce the volume of stock to a dark stock; the flavor of a concentrated stock is far more intense.
Skim off the fat and fill an ice cube tray with the stock. Freeze the tray so you have the cubes on hand when you’re making a soup or a sauce. This way you’ll have a stock that’s free of additives, which something you can’t get when buying stock in bottles at the grocery store.
Removing the fat from the stock before freezing it doesn’t mean that I prefer a lean stock. I do it only because the fat oxidizes when it boils for so long, and as a result it doesn’t taste very good.
Veal stock is usually prepared without salt, but I add some because I prefer the taste. I like to take a frozen cube of veal stock and add it to a mug of boiling water. With the addition of a tablespoon of organic coconut oil and some chopped herbs, this drink becomes a real powerhouse.
The recipe is taken from my newly released cookbook Low Carb High Fat and Paleo Slow Cooking.
A schnitzel, with its double coating of wheat flour, egg, and breadcrumbs, is on many people’s list of favorite foods.
This revamped recipe contains far fewer carbohydrates, because I use sesame seeds instead of breadcrumbs. The result is nevertheless scrumptious.
Sesame Seed Crusted Pork Schnitzel (Makes 1 serving)
- 4 1/2 oz. (125 g) slice of pork, uncooked
- salt and pepper
- 1 teaspoon whole unflavored psyllium husk
- 1 egg white
- 1/4 cup (50 ml) sesame seeds
- 3 tablespoons butter
Place the meat in a plastic bag, and pound it to flatten it into the shape of a schnitzel; for this task I like to use a heavy saucepan. Season both sides of the schnitzel with salt and pepper, and then sprinkle the psyllium husk on both sides. The easiest way to do this is to use a salt shaker for the husk.
With a fork, whisk the egg white in a deep plate. Place the sesame seeds in a layer on a flat plate. Dip the meat in the egg white, making sure it covers both sides entirely. Hold the meat over the plate to drain.
Dip the schnitzel in the sesame seeds, and press on them to make them stick to the surface. Leave the schnitzel on the plate for a while to make the coating dry on the meat.
Lightly brown the butter in a frying pan and add the schnitzel to the pan. Turn down the heat a little, and fry for a few minutes on each side. Sesame seeds burn fairly easily, so keep an eye on the heat so the pan doesn’t get too hot.
Serve the schnitzel with cauliflower mash and butter.
- 3/4 cup + 2 tablespoons (200 ml) cauliflower florets
- 2 tablespoons heavy cream
- 1 tablespoon butter
- salt and pepper
Cook the cauliflower in lightly salted water until soft. Drain the cauliflower thoroughly and press hard with a potato masher.
Carefully heat the mash with the cream and butter; season with salt and freshly ground pepper.
The recipe is taken from my newly released cookbook Low Carb High Fat Cooking for Healthy Aging.
This book I wrote along with Annika Dahlqvist, MD, founder of the LCHF-movement in Sweden.
Finally, my cookbooks have arrived from my publisher in New York, Skyhorse Publishing.
You can imagine what a fantastic moment it was to open the package and to see all my three books translated into English.
Today I’m sharing one of the seasoned butters I used to make when I was working as a restaurant chef. It goes well with both meat and fish.
I always have extra butter with my food, and it keeps me full and satiated for a long time. I hardly remember when I felt the need to eat a snack between meals.
Prepare a large batch of seasoned butter so you’ll always have some to go with your food. You’ll find many recipes for other kinds of seasoned butter in my cookbooks. You can order them here at Amazon or click on the picture.
If you have already ordered and like my books, please write a review at Amazon.
Red Onion Butter
- 1 red onion
- 3 1/3 fl. oz. (100 ml) dry red wine
- about 1/4 teaspoon salt
- chili flakes, to taste
- 1 1/4 lbs. (500 g) butter
- 1/4 teaspoon Worcestershire sauce
Chop the red onion into fine dice, and place in a saucepan. Add red wine, salt and chili flakes. Bring to a boil and let simmer until the onion has absorbed all the wine. Let cool.
Whip the onion with the butter and season with Worcestershire sauce. Taste and adjust for more salt or chili if needed. Roll up the butter into the shape of a log, or fill some small individual bowls with the butter.
Store the butter in the refrigerator or freezer.
Hallå and greetings from across the vast oceans, and thank you to our lovely hostess, Birgitta Höglund, the most popular low carb high fat food blogger in Sweden for inviting us to guest post on her blog today. We are very honored by Birgitta’s invitation to meet each of you—her avid readers, fans, and friends (the best for last).
We are Fluffy Chix Cook, and I am Susie T., one of the Fluffys’s blog. Our low carb keto journey to health began fifteen years ago and over 90 pounds (with many more left to go). Our low carb high fat journey has been a real “trip,” complete with scenic views, road stops, road block, bumps, minor bust-ups, and adventure. We share our quirky walk with our friends on Fluffy Chix Cook blog and in our e-books (available on the Fluffy Chix Newsstand—address below). Most of our tall tales are written with a Southern drawl and Texas twang (regional accents and dialectics) and if nothing else, can keep you engaged for hours as you try to translate and learn to speak Southernese. J
Fluffy recipes are Texas, Southern, low carb high fat comfort food, and are totally delicious—but don’t listen to us, we’re biased! We love to tell our tall tales as we invite our readers to the dinner table to partake of each low carb recipe. We hope they (and you) fall in love with our family, history, heritage, and healthy low carb food. There’s over a hundred years of combined love and cooking skills in our little portion of internet real estate.
Birgitta invited Fluffy Chix to share a recipe from our most recent e-book: Southern FEAST, and we nearly tripped over our fluffy little wings with excitement and eagerness at this graciously offered opportunity to meet an entire new world—Sweden! Hallå Sweden!
Can we just say, “Wow?” The recipe we’re sharing with you is a low carb high fat, ketogenic Southern Pickled Shrimp and it is one of the first recipes I ever remembered eating as a child. This dish was one of our dad’s mama’s specialties. WaWa made it at least once a week during shrimp season, and it was present at every family gathering and holiday celebration for the first thirty years of my life.
Living just miles from Kemah, a fishing and shrimping town in Texas, located on the Texas Gulf Coast, fish and shrimp were very cheap and plentiful. You could buy a hundred pounds of shrimp (with heads intact) for very little money and the shrimpers were happy to give us all the blue crab we wanted for free. So you could feed a family of eight for little money as long as you were willing to do the labor of heading, peeling, deveining, and freezing shrimp, and also cleaning, cooking, and picking blue crab-a near thankless task, salvaged only by the virtue of its incredibly flavored lump crab and claw meat.
Our dad’s family was from the Texas Gulf Coast—having emigrated from Ireland to America via Ellis Island, then by boat down to Lynchburg, Texas—just a few miles from Galveston Island and Kemah. So buying seafood from the Kemah wharf directly from the shrimp boat captains is an activity we’ve enjoyed for over 150 years! The Fluffys know our seafood! And we wait impatiently for the “proper months” to consume it. In the old days we only ate shellfish (especially oysters and mollusks) during months containing “r,” due to the heat and potential for disease. They were safer to eat when harvest during cooler months and best avoided during the summer. But shrimp season began in the early spring and continued through the summer. We enjoyed blue crab year-round.
We’re thrilled to share this low carb Southern Pickled Shrimp from Summer FEAST. It’s the newest addition in the Low Carb Keto FEAST Cooking Series by Fluffy Chix Cook, and has 212 pages of beautifully photographed recipes, history, family stories, tips, tricks, and “cool stuff” to help you live a low carb lifestyle. The recipes are beautiful enough to star in your next feast, yet simple enough to enjoy 24/7/365—or any meal, every day, 365 days out of the year. (Yes, we’re biased!)
FEAST also features a Guest Blogger every edition, and Summer FEAST recognizes the stellar low carb high fat creations of Carolyn Ketchum, creative genius behind All Day I Dream About Food blog. Carolyn shares five of her favorite recipes including a dynamite recipe for No Churn Raspberry Cheesecake Ice Cream Sandwich Cookies you fun to make!
We hope you enjoy Southern Pickled Shrimp and invite you to visit Fluffy Chix Cook for more free recipes, tips, and low carb high fat cooking tips. Please take a look at our Recipe Index for a glimpse of the recipes you can expect—we specialize in Texas and Southern comfort food. Please drop us a love note in the comments section of each blog post. We try to respond quickly, and adore comments! You can also find us on Facebook, Pinterest, and Twitter.
Purchase Fluffy Chix e-books on our Fluffy Newsstand, or read more about each low carb high fat cookbook as they are published to find out if it’s a keto cookbook you’d be interested in adding to your recipe collection.
Thanks again Birgitta, for the gift of your friendship and for all the hard work on our behalf. We love your cookbooks, writing style, and glimpse into your beautiful life across the great oceans! We would be blessed to have the opportunity to visit your lovely country, most especially as Swedes are so visionary in recognizing the great healing benefits of our low carb high fat lifestyle!
Southern Pickled Shrimp
by Fluffy Chix Cook
Serving Size: 1/4-1/6 recipe (about 4-7 shrimp) Makes 4-6 servings
Preparation Time: 15 Minutes
Cook 25 Minutes
Total 40 Minutes
This low carb high fat Southern delicacy is highly prized on all high holidays! It’s deliciously guilt free and fantastic!
1 1/4 pounds (570 g) large to extra large shrimp (21/25 or 26/30), peeled and deveined with tails on (reserve shells)
2 tablespoons liquid crab boil
1 lemon, quartered
4 cups (950 ml) water
1 tablespoon mustard seed, toasted
1/3 cup (80 ml) unfiltered apple cider vinegar
1/2 cup (120 ml) extra virgin olive oil
3 tablespoons water
2 cloves garlic, peeled and chopped or pressed
1 teaspoon lemon zest
1/2 tablespoon Country Dijon Mustard
1 teaspoon Worcestershire sauce
3 dashes Tabasco sauce
1/4 teaspoon celery seed
1/4 teaspoon red pepper flakes
freshly ground black pepper
liquid stevia concentrate, to taste (optional)
1/2 cup (120 ml) purple onion, slivered
1/4 cup (60 ml) capers, drained
1/4 cup (60 ml) Italian parsley, chopped
1/2 lemon, sliced thinly
Heat a large pot with 2 quarts water (2000 ml), crab boil and quartered lemon and shrimp shells.
(Tip: For easy clean-up place the shrimp shells in cheesecloth and end into a knot, making a bundle. That way the shrimp shells season and add flavor to the cooking medium, but are simple to remove and discard when you’re finished cooking.)
Bring poaching stock to a boil, then reduce heat to a simmer. Cook 15-20 minutes to flavor the water. Make sure to put the vent on or cook outside to minimize smells—crab boil is strong stuff.
Add cleaned shrimp. Bring back to a boil. Turn off heat and remove pan to a cool burner. Cover and steep shrimp 3-5 minutes or until done throughout. Transfer shrimp to a big mixing bowl; cover with ice to stop the cooking. Remove ice as soon as shrimp are chilled and drain shrimp on paper towels or a clean dish towel. Discard shells and cooked lemons.
Toast mustard seeds in a small, dry, skillet over medium high heat. Stir often until seeds start to pop and release fragrance. Seeds should become slightly golden. Remove and cool mustard seeds. Mix dressing ingredients in a small jar. Seal and shake to combine.
Mix all ingredients in the pickled salad with the dressing. Stir to combine thoroughly. Toss with cooked shrimp. Place in an airtight container and marinate in the refrigerator for 2 hours to overnight. Pickled shrimp are better the next day and will keep refrigerated 2-3 days.
NOTES: We love these shrimp on their own or tossed into a quick coleslaw or salad. Delicious! This type of Southern dish goes back generations!
Now, let’s talk about crab boil. We use Zatarain’s because that’s what our mama used and Dad’s mama before her-so it goes back generations as well! Zatarain’s Liquid Crab Boil Concentrate contains the essential oils of the spices and seasonings in the original Crab & Shrimp Boil. This product is extremely hot and a little goes a long way. Zatarain makes both liquid and dry mix crab and shrimp boil, but we feel the liquid is just so convenient to keep on in the pantry.
If you can’t find crab or shrimp boil, add the following to your shrimp water in order to flavor it. We don’t count any of the carbs in this mixture because these items are discarded after boiling and at the most, it adds 1-2 grams of carbs to the entire recipe. Add 1 onion, cut in chunks, 4 cloves garlic, and a tablespoon of kosher salt. Then, tie the following spices into a cheese cloth sachet:
WaWa’s Crab & Shrimp Boil Spices:
3 tablespoons yellow mustard seeds
2 tablespoons allspice berries
2 tablespoons coriander
2 tablespoons dill seeds
1 tablespoon red pepper
1 tablespoon black peppercorns
1 teaspoon whole cloves
6 bay leaves
Serving Ideas: Serve with your favorite salad base. It works great in coleslaw or green salad or served alone as an appetizer.
per 1/4 recipe 420 Calories; 30g Fat (64.8% calories from fat); 30g Protein; 7g Carbohydrate; 1g Dietary Fiber; 6g Effective Carbs
per 1/6 recipe 280 Calories; 20g Fat (64.8% calories from fat); 20g Protein; 5g Carbohydrate; 1g Dietary Fiber; 4g Effective Carbs
Copyright © 2015 Fluffy Chix Cook: Summer FEAST. All rights reserved.
This bread is rich in walnuts, which imparts it with both a lovely taste and chewy texture.
I mixed in apple cider vinegar to give the bread a slight tang, almost like a sourdough.
It’s delicious when toasted, too. Try topping a slice with a hearty smear of butter and some aged cheese.
- • 5 ¼ oz. (150 g) walnuts
• 3 ½ oz. (100 g) coconut oil
• 2–3 tablespoons bread spices (ground
anise, cumin, fennel)
• 6 large eggs
• 8 ¾ oz. (250 g) coconut milk
• 2 tablespoons apple cider vinegar
• 6 ¾ fl. oz. (200 ml) almond flour
• 2 teaspoons baking powder
• about 1–1 ½ teaspoon salt
• ¹⁄3 cup + 1 ½ tablespoons (100 ml) unflavored whole psyllium husk
• 3 ½ tablespoons (50 ml) flax seeds
Preheat the oven to 300ºF (150ºC). Grease a loaf tin (1 ½ quarts) thoroughly.
Crush the walnuts coarsely with a mortar and pestle, or chop them with a knife.
Warm the coconut oil together with the spices, and let it cool. In a bowl, mix the nuts with all the dry ingredients and start out with a small amount of salt.
With a handheld electric mixer, whisk the eggs until thick, and then mix in the coconut
milk, vinegar and coconut oil.
Add the dry ingredients in with the mixer on low speed. Mix well and taste for salt and spices.
Use a rubber spatula to pour the dough into the loaf pan, and press on the dough’s surface
to make it level. Wet your hand in cold water and smooth out the surface.
Cover the pan with aluminum foil and bake in the lower part of the oven for 45 minutes.
Remove the foil and bake the dough for another 45 minutes. Let the bread cool a little in the pan, and then unmold it on to a rack. Let it cool on the rack without covering it so it stays crusty.
Slice the bread once it has cooled completely. Freeze the slices individually in order to enjoy them as needed; when defrosted in a toaster, the bread tastes freshly baked.