Sesame Seed Crusted Pork Schnitzel

Pork Schnitzel Photo: Mikael Eriksson

Pork Schnitzel from LCHF Cooking for Healthy Aging Photo: Mikael Eriksson

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.



Cauliflower Mash

  • 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.

LCHF Cooking for Healthy Aging

Look inside at Amazon…

Autumn colors in Sweden

Autumn colors in Sweden

Red Onion Butter

Different kinds of seasoned butter from LCHF and Paleo Slow Cooking Photo; Mikael Eriksson

Varietes of seasoned butter from LCHF and Paleo Slow Cooking
Photo: Mikael Eriksson

Cookbook recipe

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.

Low Carb High Fat and Paleo Slow Cooking

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.

Herb Butter in Peppers from Low Carb High Fat Barbecue Photo; Mikael Eriksson

Herb Butter in Peppers from Low Carb High Fat Barbecue
Photo: Mikael Eriksson

Guest Blog Post from Fluffy Chix Cook: Southern Pickled Shrimp


Guest Post

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!
Boiled Shrimp
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
kosher salt
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.

Nutritional Information
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.


Walnut Bread

Walnut Bread Photo; Mikael Eriksson

Walnut Bread Photo; Mikael Eriksson

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.

Walnut Bread

  • • 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.

This is a recipe from Low Carb High Fat and Paleo Slow Cooking. You can find all my cookbooks at Amazon, both in hardcover and on Kindle.

Low Carb High Fat and Paleo Slow CookingSlow Cooking

Picnic at Lake Marvikarna in Södermanland...

Picnic at Lake Marvikarna in Södermanland…


Sunset at Lake Klämmingen, Södermanland

Sunset at Lake Klämmingen, Södermanland…

My First Guest Blog Post in the US

Oldfashioned Picnic at Storsjön, Jämtland, Sweden  Photo; Mikael Eriksson

Oldfashioned Picnic at Storsjön, Jämtland, Sweden
Photo; Mikael Eriksson

Guest Post

Last week, I guest blogged on the tasty Low – Carb / Keto / LCHF blog Fluffy Chix Cook, one of America’s
biggest food blogs in this category.

Sooze Gibbs is a very talented cook and like me she also writes cookbooks.

They are published as very inexpensive e-books – you can find them here. We’ve become really good blog friends, it feels great to be able to make a guest appearance on her blog. Sooze also has a big Facebook group “My Low – carb Keto Cooking”.

A very friendly group where you can find a lot of great Low-Carb recipes. Here’s my own Facebook page.

Birgitta Höglund  Photo Gunno Rask

Birgitta Höglund
Photo Gunno Rask

Waffles from Low Carb High Fat Cooking for Healthy Aging Photo; Mikael Eriksson

Waffles from Low Carb High Fat Cooking for Healthy Aging
Photo; Mikael Eriksson

Oven-Roasted Pork Belly with Orange and Chili

Oven-Roasted Pork Belly with Orange and Chili

Oven-Roasted Pork Belly with Orange and Chili… Photo: Mikael Eriksson

Oven-Roasted Pork Belly with Orange and Chili

Fresh pork belly is great food for those of us who want to keep our food low in carbohydrates, and free from all the additives typically found in brined pork and bacon.

This meat becomes very tender from slow cooking; its flavor stems from a tangy marinade with orange, and its spiciness from the chili.

  • 1 lb. 5 oz. (600 g) fresh pork belly, with rind
  • 1 organic orange
  • 1 red chili pepper
  • 1 tablespoon finely chopped rosemary
  • 2 tablespoons gluten-free tamari soy sauce
  • about 1 tablespoon salt, for the meat rub prior to roasting


Rinse the meat in cold water and dry it well. Slit the rind with a sharp knife at even intervals; only make surface slits in the rind—do not cut into the meat itself.


Wash the orange and cut off thin strips of peel with a zester. Or, peel off the outer layer with a potato peeler and cut it into fine strips with a knife.

Seed and finely chop the chili pepper. Caution: use food service latex gloves to do this and make sure not to rub your eyes! Do not remove the seeds if you prefer more heat in the dish.

Strip the rosemary branch of its needles, and chop the needles finely. Juice the orange and mix it with the tamari, chili, rosemary, and orange peel.

Place the prepared meat in doubled plastic freezer bags. Pour the marinade over the meat and seal the bags shut. Work the marinade around the meat a little to make sureit’s evenly distributed. Leave the plastic bags with the meat on a platter in refrigerator for 24 to 48 hours. Turn the meat a few times during this time.

Preheat the oven to 430ºF (225ºC).

Pour the marinade into a smaller ovenproof dish. Distribute the salt evenly on both sides of the pork collar, and rub it thoroughly into the cuts in the rind.

Place a baking rack inside the dish, and set the meat on the rack with the rind side up. Place the dish in the oven and let the meat brown for 20 minutes. Lower the temperature to 200ºF (100ºC) and let the meat roast for 2 hours. Baste it several times with the marinade.

Once it’s cooked, let the meat rest for a while on the cutting board before cutting it into slices. Sautéed mushrooms and a Brussels sprout gratin covered in blue cheese (see recipe on p. 147 in Low Carb High Fat and Paleo Slow Cooking) make excellent side dishes to this meat.

Low Carb High Fat and Paleo Slow CookingSlow Cooking

You can now find all my cookbooks at Amazon, both in hardcover and on Kindle.

Here are some pictures from last week’s vacation in Dalecarlia. We spent an unforgettable night in the Royal Suite at Åkerblad’s Hotel in Tällberg, celebrating my cookbook release.

After that we went to my small cabin in the mountains for a week, where there’s no electricity or tap water, just water from the creek that passes by just outside my house.


Åkerblad's Hotel, Tällberg, Sweden

Åkerblad’s Hotel, Tällberg, Sweden…

Åkerblad's, Tällberg

Roses in Dalecarlia, Sweden

Salmon and Herring from aTraditional Swedish Smörgåsbord

Coffee at Åkerblad's Hotel

Picture of The Royal Suite from Christina Åkerblad's book about the hotels historical background

Picture of the Royal Suite from Christina Åkerblad’s book about the hotels historical background..

Honeymoon Suite at Åkerblad's Hotel, Tällberg, Sweden

View over Siljan from our suite at Åkerblad’s Hotel, Tällberg…

My mountain cabin...

My mountain cabin…

Outdoor Cooking

Outdoor Cooking…

LCHF Cookbook Release

Low Carb High Fat and Paleo Slow CookingSlow Cooking

A great day for me

All my 3 cookbooks are now available in English. It’s so exciting to hear that some of you already have got your books from Amazon, the official releasedate is Aug 4.

I would like to extend my warm thanks to my editor Lindsey Breuer at Skyhorse Publishing who believed in my books and Gun Penhoat who translated the books and adjusted the recipes to fit the American market.

Gun has done a fantastic job of finding substitutes for those Swedish products that can be difficult to find in the US, so that everyone should be able to cook and enjoy my food.

Low Carb High Fat Barbecue at Amazon

Low Carb High Fat Barbecue at Amazon

Low Carb High Fat Barbecue was released in June and now it’s time for the other two to hit the market.

Low Carb High Fat Cooking for Healthy Aging was written together with Dr. Annika Dahlqvist, MD. She is the founder of the LCHF movement in Sweden.

Low Carb High Fat and Paleo Slow Cooking has a very interesting foreword about healthy fats, written by science journalist and author Dr. Ann Fernholm, PhD.

Dr. Fernholm’s first book, “My Sweet Heart: The health effects of a century-long love affair” will be available as an e-book in September.

I hope you’ll enjoy my books as much as I enjoyed writing them.

Here’s some words about LCHF Barbecue:

“I met the author on Jimmy Moore’s 2015 Low Carb Cruise. She is dedicated to creating and eating good, healthy food. The book has gorgeous pictures of the prepared recipes and the instructions are easy and concise-this book has been translated into english-all the temperatures and measurements are american too. I highly recommend this book. I have pre-ordered her other two books that are being translated into english.”

“I learned so much from this book. Birgitta Höglund is one of the original founders of LCHF and has dedicated her life to reinvent modern cooking. The barbecue book is not only about putting a piece of meat on the grill. Here we learn to serve whole healthy dinners without any harmful carbs. I have made half of her recipes and all have been a delight to make and eat.”

“Birgitta Höglund; I was afraid to order your book because I figured it had a lot of ingredients we have never heard of here in Southern Louisiana and/or climate differences would make it hard to follow. Then I noticed that all of the recipes posted were easy to follow and duplicate so I took the plunge. I ordered “Low Carb Barbecue” and preordered the other two. My Barbecue book came today and I’m so excited. I skimmed it I know with a wrinkled brow looking for thing negative AND FOUND NONE! You have done a fantastic job. I would never have thought of the zucchini in potato salad and it’s so refreshing I want to try new things. I just wanted you and the whole group to know how great I find this book and how I’m looking forward to the other two arriving. I’m telling everyone I know that it was written by my new Swedish friend. Thank you very much.”

Here about Low Carb High Fat and Paleo Slow Cooking:

“Birgitta is a delightful chef who lives what she shows in her books. These recipes are a new fresh outlook on dishes we have not experienced like this. All ingredients are available or explained by translation to apply ingredients we can easily locate. She has made my ketogenic lifestyle new and exciting again. Thanks Birgitta.”

About Low Carb High Fat Cooking for Healthy Aging:

“Wow! Fantastic recipes and photographs for new food choices for our healthy ketogenic lifestyle. Ingredients listed so anyone can reconstruct these beautiful dishes in our very own kitchens. The articles make you feel like we have sat with her in her own kitchen and cooked together. I love it and can’t wait for my imaginary visits into Swedish Keto homes with Birgitta again.”

LCHF for Healthy Aging

Low Carb Recipes at DietDoctor


Healthy recipes at new DietDoctor

Now you can find a lot of delicious LCHF recipes at DietDoctor.

You can also read the fascinating story about my friend Lindha Vikström, who lost half her weight with LCHF.

Here’s a link to Lindha’s blog, translated via The Google Translate.



Low Carb Ketchup

Low Carb Ketchup

Low Carb Ketchup

8.8 oz. (250 g) tomatoes

2 inches (5 cm) of a leek, the white part

1.8 oz. (50 g) butter or olive oil

6 3/4 fl. oz. (200 ml) water

3 1/3 fl. oz. (100 ml) tomato puree

2 tablespoons balsamic vinegar

2 teaspoons chili flakes

1 teaspoon Worcestershiresauce

1 teaspoon honey or your choice of sweetener

1 sliced clove of garlic

1/4 organic vegetable stock cube

1/4 teaspoon (1 ml) ground caraway seeds

1/4 teaspoon (1 ml) ground cloves

Sea salt

Dice the tomatoes and slice the leek thinly. Fry the diced tomato and sliced leek with the tomato puree in a pan.

Add all other ingredients, bring to boil and let simmer on low heat for 30 minutes. Use a handheld mixer and mix the ketchup in the pan. Let simmer for another 15 minutes.

Taste the ketchup and decide if you need to increase the sourness, sweetness or saltiness.

Pour the finished ketchup into cleaned jars, put on the lid and let cool.

Store the ketchup in the fridge. It will stay fresh for a week. You can also store it in small jars in the freezer.

Home made Ketchup

Tomatoes and zucchini

Organic grown vegetables from Ås Trädgård, Jämtland, Sweden

Organic grown vegetables from Ås Trädgård, Jämtland, Sweden

Picnic in Stockholm: Turkey casserole with a touch of India

LCHF Picnic in Stockholm

LCHF Picnic in Stockholm

Spicy Wok 2 servings

  • 1 lb (400 g) turkey breast
  • 3 tablespoons coconut oil
  • 2 small onions
  • 1 3/4 oz. (50 g) mixed nuts (brazil nuts, hazel nuts, walnuts, cashew nuts, almonds)
  • ½ sweet red pepper
  • ½ yellow pepper
  • 1 tablespoon yellow curry powder
  • 1 teaspoon ground cardamom
  • 1 teaspoon turmeric
  • Salt and chili flakes

Cut the turkey breast in thin slices. Finely chop the nuts and thinly slice the onion and peppers. Fry the meat in coconut oil and season with salt and spices.

Put in a casserole and let simmer on low heat while you fry the vegetables with the nuts.

Mix the vegetables with the meat. Serve with a grean leaf salad with pomegranate seed, olive oil and lime juice.

We enjoyed our lunch as a picnic at Skinnarviksberget in Stockholm, the capitol of Sweden.

Spicy Wok

Spicy Wok

S/S Mariefred and Stockholm City Hall

S/S Mariefred and Stockholm City Hall

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