Here’s one of my favourite dishes. Fresh, crunchy, flavourful, and with lots of healthy, filling fat.
Notes: 1. All the ingredients are on the list of low carb foods. 2. I haven’t given amounts for the ingredients to allow for preferences and hunger – you’ll figure it out.
Ingredients
French (green) beans
Butter
Salt
Sliced almonds
What To Do
Start a pot of water boiling. Add a tablespoon of salt (seems a lot, but most of it will be tossed with the water).
While that’s heating up, fry sliced almonds over low heat with plenty of butter until brown, stirring occasionally.
While that’s happening, stem the beans (if there are any). Keep an eye on the almonds to make sure they don’t burn.
When light brown, immediately take almonds off the heat and transfer to another bowl to stop them cooking. Toss with a bit of salt. (Note from experience: Beware of snacking on them right away – they are extremely hot and will burn your mouth).
Blanch the green beans in the boiling water for 2 minutes (if they are very thin, 1 minute should be enough). They should turn a nice, brilliant green.
Drain the water and add a big knob of butter to the beans in the drained pot.
Fry the beans over medium heat, tossing until the butter is melted and coats the beans. If you like them soft, keep going – the longer you go, the more cooked they will be. I prefer to keep it short – just enough to melt the butter.
Serve with the almonds, which should now be cool and crunchy.
I don’t think that denial and deprivation is a long term recipe for diet success. In that spirit, I’m posting a recipe for one of my favourite, luxury, low-carb treats. Eating this, for me, makes everything right in the world.
Notes: 1. I haven’t added quantities since crab meat can come in all sizes, and most of the rest of it is to taste. 2. This dish will be as good as the crab, so make sure it’s fresh and tasty.
Ingredients:
Fresh crab
Butter
Garlic
Nutmeg
Cream
Gruyère cheese
What to do:
Preheat the oven to 180C
Finely chop or crush garlic using a press and fry in plenty of butter until golden brown.
Stir in the crab, coating the meat with the garlicky butter.
Add nutmeg to taste (note: nutmeg is a strong spice!).
Spoon into a ramekin (s), filling 2/3 to the top.
Pour in some full-fat cream (it should fill in all the gaps, not raise the level – it should still be 2/3 full.
Grate or chop some Gruyère and place on top of the crab/cream mixture.
Bake for 20 minutes or so – the cheese should be melted and the cream bubbling.
Note: The previous night, after enjoying roast chicken, and while the chicken is still soft and the fat semi-liquid, pluck the meat from the bones and save it along with all the fat and drippings.
Ingredients:
Leftover chicken, fat, and drippings
Fresh or frozen spinach
Hot water
Chilli pepper, chopped
Fresh ginger, chopped to taste
Cumin, turmeric, coriander, salt (to taste)
What to do:
Put a chopped chilli pepper and a knob of chopped fresh ginger into a saucepan with a bit of hot water.
Cook on medium heat.
Wash the spinach in batches, and add to the saucepan, using a blending stick to help it break down faster. This also chops the ginger and chilli into tiny pieces, helping them cook faster.
Add more boiling water if needed – enough to mix but not enough to make it too soupy.
Add the chicken meat and fat.
Add cumin, turmeric, coriander, and salt to taste.
My wife is Italian, so of course I have a soft spot for Italian food. That might sound difficult for someone who has giving up rice (risotto), bread, and pasta, but Italian meals are far more balanced than one might expect. The pasta course in Italy is a course between the appetiser and main course and can be left away with out losing much from the meal.
At home, I often make pasta dishes without pasta. That might sound silly, but take lasagne – the pasta is not my favourite part of the dish, especially since it’s usually over or undercooked. No, I love lasagne for the melted mozzarella, ricotta, and rich tomato sauce or spinach, sometimes made more luxurious with meat.
The good news is those ingredients are low carb, so I still make lasagne with just the filling. Some people like to add slices of courgette as ‘pasta,’ but I prefer to keep just my favourite bits without adding anything at all. My family doesn’t seem to mind either.
One of the key components of many Italian dishes is a good tomato sauce, and tomato is one of my 125 delicious low carb foods. Here’s how I do it…
Ingredients:
1 can chopped tomato (Mutti is a great brand, if you can find it)
2 cloves of garlic, chopped
100ml good olive oil
Oregano to taste
What to do:
Combine the first three ingredients in a sauce pan.
Cook for a few minutes to soften the garlic.
Blitz with a mixing stick or blender until smooth
Cook, covered, over low heat until the oil separates from the tomato (ca. 30 minutes, depending on the heat).
Blitz again to combine.
Stir in the oregano.
Notes: 1. Garlic is relatively high in carbs, but it tastes wonderful and a clove doesn’t weigh much, so I keep using it… 2. Add some chilli pepper (chipotle is especially good) and the herb epazote to turn it into a yummy Mexican type sauce.
Before I started eating a low carb diet, I can’t say I knew much about chia seeds or chia pudding. Chia showed up in the odd dish out of the house, but I had never bought them – how that has changed! Chia seeds saved me in the early days, when my carb cravings were most severe and they continue to be an almost daily part of my diet (and hence on my list of 125 Delicious foods).
Chia seeds are from the plant Salvia Hispanic, which is in the sage family. Like many delicious foods (including chocolate), they are native to Southern Mexico. They are high in fibre, full of Omega-3 fatty acids, are provide protein and amino acids (especially useful if you’re vegetarian or vegan).
Chia seeds have hardly any carbs and so have a negligible impact on blood glucose. They can be used to create delicious, filling desserts and snacks that can round off a meal or get you past hungry patches without worry.
If you have a spice grinder, you can grind them before using, which gives you a smooth finished product. If you don’t grind them, they have a consistency similar to tapioca, which is also lovely. I enjoy them both ways, depending on my mood.
One note: watch the price, which can vary dramatically. If you’re not careful, you can pay through the nose. If you find them as useful as I do, consider buying in bulk – I buy organic seeds for far less than you’d find non-organic in the supermarket or health food store.
Here are ways I enjoy them
1. Unground, with cream
Use 20gm of chia seeds and 150gm cream. Stir regularly until it thickens (if you don’t stir at the beginning, it will clump up and be hard to break up). It has a mousse-like consistency.
Things to add for variation: 5gm pure cocoa, 1/4 tsp cardamom, 1/2 tsp cinnamon, 1/4 tsp pure vanilla extract
2. Ground, in a blender, with cream
Grind 50gm seeds with your spice grinder. Stir in 225gm cream, then give a blitz or two until solid. This is a thicker dessert, since the cream whips up. It’s very filling, and it lasts me a couple of days.
3. With coconut milk (or coconut cream)
I make a whole can of the milk (400ml) with 100gm ground chia. Make sure you get a good coconut milk. Many of them are mostly water. Thai Gold is almost all coconut and is excellent. My local supermarket stocks it.
Things to add for variation: Toasted, desiccated coconut to bring out the coconut taste, lime juice, drop of rum if you’re feeling naughty.
4. With water
This sounds boring, but it’s so guilt free that Dr Jason Fung says it can even be used while fasting (if you have a wobble) without wrecking the fast. It also travels well, so you can bring some along incase you get hungry on the road.
I use 20gm chia with 100gm of water. Again, you need to stir it regularly.
Things to add for variation (though not if you’re fasting): Juice of half a lemon, a few raspberries, coffee.
5. With Mascarpone
I use 25gm ground chia with 250gm mascarpone. This makes a very dense, decadent dessert. If you prefer it less solid, you can loosen it with some cream or full fat yoghurt. With a bit of coffee and pure cocoa, it has some of the flavour notes of tiramisu.
6. With almond milk
Make sure you use unsweetened almond milk! I use 20gm chia with 100gm almond milk. It’s also good with 5gm pure cocoa.
As part of my recent article in the Irish Times on remission, I included a Panacotta recipe. Simple and delicious, it is a perfect low carb dessert. Here it is.
Pannacotta, with Irish Cream
In Irish, ‘cream’ is ‘uachtar,’ and our president is ‘Uachtarán.’ I imagine the president has an endless supply of fresh Irish cream in the presidential fridge. ‘Pannacotta’ means ‘cooked cream’ in Italian, and it’s a dessert from Piedmont. It doesn’t have much sugar, so I leave it away completely. I use vegetarian gelatine (from carrageenan). It’s naturally salty and amplifies the flavour of the cream. You might have to play with the quantity, depending on the brand.
Ingredients:
227 ml full-fat cream.
1/4 teaspoon vegetarian gelatine.
Vanilla to taste.
Method:
Warm the cream and gelatine over low heat, stirring, until the gelatine is completely dissolved.
Remove from the heat. Pour into two moulds or ramekins.
Refrigerate until set.
Gently transfer onto a plate and serve with berries, with a squeeze of lemon, or on its own.
Variations: 1. Add pure cocoa to taste. 2. Cook with a crushed cardamom pod. Strain after cooking. 3. Add cinnamon. 4. Add a shot or two of espresso. 5. Add whiskey.
These helped me survive the early weeks of carb cravings and bread withdrawal, and I still make a batch every week. With a crunchy crust and light and fluffy crumb, they are adapted from Maria Emmerich’s bread recipe. They are best served warm or toasted, slathered with lots of melting butter.
Note: Because of the psyllium, drink plenty of water with them, and limit yourself to one or two rolls a day. Psyllium has laxative properties, which I have found beneficial on a low carb diet, but it can block the gut if you eat too much or forget to drink.
Delicious Light and Fluffy Rolls with a Crunchy Crust
Ingredients:
150gm almond flour
40gm psyllium husk
2 tsp baking powder
1 tsp sea salt
3 egg whites
200 ml boiling water
50 gm unsweetened, full fat yoghurt
Sesame seeds (optional)
What to do:
Turn on the oven to 175C
Combine the dry ingredients
Mix in the egg whites (don’t over mix)
Mix in the hot water (don’t over mix)
Stir in the yoghurt
Form into six rolls
Roll tops in sesame seeds (optional)
Bake for 1 hour
Cool for 5 minutes
Enjoy
Variations: 1. Add 1 tsp cumin and 1/2 tsp turmeric to the dried ingredients. 2. Add 1 tablespoon poppyseeds to the dried ingredients. 3. Add 1 tablespoon caraway seeds to the dried ingredients. 4. Add 2 tablespoons ground flax seeds to the dried ingredients.
Note: I’m starting my list with luxury foods because I want to make a point that low carb does not equal hardship. Instead, I believe that enjoyment makes a low carb diet sustainable. I suggest embracing culinary fat and splurging whenever you can on luxury foods.
Lobster – Low Carb Foods, Luxury, #5
We all have our weak moments. We have times when we feel our path is too hard. Before I started a low carb diet, I’d reach for a candy bar or something else sweet at delicate moments. Now, when I feel a wobble approach, when I feel overwhelmed or just a bit down, I know it’s time to pamper myself. Since I live by the sea and lobster is abundant here, it is a luxury that isn’t out of reach if I cook it myself. It’s expensive, but then I’m doing intermittent fasting, and I have missed many meals and saved lots of money doing so. Because we vacationed in New England when I was a child, lobster is a nostalgic dish for me. It transports me back to sea breezes, sunburns, plastic bibs, and unpretentious lobster shacks with wooden picnic tables. In other words, it feeds my soul. Of course, like any special treat, it is best not to overdo lobster. In Irish, there is a saying, ‘An rud is annamh is iontach’ – ‘What is seldom is wonderful.’ It’s best to keep it special.
There are many people, including my wife and daughter, who don’t like killing animals, especially in the house. I understand that. I was a vegetarian for more than 20 years and may become one again. However, I eat meat now, and I feel that being overly squeamish about killing a lobster is disingenuous since creatures die to make my meat eating possible, and the only difference is that the death of a lobster happens in my kitchen. I would hesitate if the lobster was shipped to me live or held for long periods in a tank, but here the food chain is short. I can look out my window at fishing boats. When the moment comes, I don’t enjoy the process of dispatching a lobster, but it makes me more mindful and makes me appreciate the sacrifice it takes to keep me fed. If you find killing a lobster difficult, then find a friend or loved one who will do the deed for a share of the feast or else order one at a restaurant.
How to kill a lobster humanely
Put the lobster into the freezer for 20-30 minutes. This will shut down its metabolism.
Plunge the point of a sharp knife into the cross below its eyes, then cut down to separate the head.
This video, from Bon Appétit might be helpful (go to ca. 1 minute in).
My favourite way to enjoy a lobster
I steam it in a big pot with two inches of water for 12-15 minutes, depending on the size. If I have seaweed to add to the water, even better. When I dip the juicy mouthfuls into hot butter, all feels right with the world.
Why I’m writing a list of 103 Foods: When I changed my diet for health reasons, I spent the first weeks mourning the foods I could no longer eat. What’s the point in being miserable, though? By switching to focusing on the foods I could eat, and savouring every bit of them, I started enjoying food again. I also found hope for the future, especially as the weight fell off and my diabetes reversed. Now, I would love to help others who might find themselves in a similar situation. Finally, there are endless possibilities in terms of what to do with any food. Take that as a challenge, and let me know if you have any suggestions. I wish you happy eating.
Note: I’m starting my list with luxury foods because I want to make a point that low carb does not equal hardship. Instead, I believe that enjoyment makes a low carb diet sustainable. I suggest embracing culinary fat and splurging whenever you can on luxury foods.
Cream – Low Carb Foods, Luxury, #4
Could anything be more luxurious? The word ‘cream’ signifies the best or something special – la crème de la crème, the cream of the crop, the cat that got the cream. Give me decadent Irish cream, and I’m like that cat. In Irish, ‘cream’ is ‘uachtar,’ and our president is ‘Uachtarán.’ I imagine the president has an abundance of luscious, thick Irish cream in the presidential fridge.
I do too – cream makes up for many foods I’ve put aside. Forget what you’ve heard about it being unhealthy – it has half the sugar of milk. Look for the highest fat content you can find – half and half means it has more sugar. Buy cream often, and rummage around the back of the shop fridge to make sure it’s the freshest. Use it liberally and enjoy every minute. Cream satisfies in a way that few foods do.
Some things I do with cream:
Add to coffee
Whip and eat with berries
Make pannacotta (see recipe)
Whip with pure cocoa
Make chia pudding
Add to omelette
Cream of mushroom to top chicken, fish, meat or to serve on its own
Add to soups and chowders.
Cream of spinach
Make butter
Tip: How to whip cream to make it truly delicious: 1. Buy the most local, freshest, and full fat cream you can find. 2. For the best consistency, whip it on medium speed – fast speeds aerate too much. 3. Stop mixing when soft peaks form. If you over whip, it will taste buttery.
Note: Using a stick blender with a single whisk attachment is my favourite method for silky cream. Use the narrowest jug you have that fits the whisk.
Pannacotta means ‘cooked cream’ in Italian, and it’s a dessert from the Piedmont. I love this dessert, and it doesn’t miss the sugar. I use vegetarian gelatine (from carrageenan) It’s naturally salty, which amplifies the flavour of the cream. You might have to play with the quantity, depending on the brand.
Panna cotta Recipe
Ingredients: 227 ml (1 cup) full fat cream. 1/4 teaspoon vegetarian gelatine. Vanilla to taste.
Method: Heat the cream and gelatine, stirring just until the gelatine is completely dissolved. Take off the heat. Pour into moulds or ramekins. Refrigerate until set. Gently transfer onto a plate and serve with berries, with a squeeze of lemon, or on its own.
Variations: 1. Add pure cocoa to taste. 2. Cook with a crushed cardamom pod. Strain after cooking. 3. Add cinnamon. 4. Add a shot or two of espresso. 5. Add marsala wine. 6. Add Scotch whiskey.
Why I’m writing a list of 103 Foods: When I changed my diet for health reasons, I spent the first weeks mourning the foods I could no longer eat. What’s the point in being miserable, though? By switching to focusing on the foods I could eat, and savouring every bit of them, I started enjoying food again. I also found hope for the future, especially as the weight fell off and my diabetes reversed. Now, I would love to help others who might find themselves in a similar situation. Finally, there are endless possibilities in terms of what to do with any food. Take that as a challenge, and let me know if you have any suggestions. I wish you happy eating.
Note: I’m starting my list with luxury foods because I want to make a point that low carb does not equal hardship. Instead, I believe that enjoyment makes a low carb diet sustainable. I suggest embracing culinary fat and splurging whenever you can on luxury foods.
Chocolate – Low Carb Foods, Luxury, #3
As a unrepentant chocoholic, chocolate is the treat I’d hate most to lose, and guess what? I haven’t. This mystery of the Mayans, the ambrosia of the Aztecs, tantalises and satisfies in a way few other foods do. Its melting point is the same as body temperature, which is perhaps why it is so beguiling in the mouth. If you weren’t a chocolate snob before, it is time to become one, for milk chocolate is full of sugar, and you’d do well to gravitate toward the dark varieties to keep the carbs down. Dark chocolate is low in carbs and high in fat, and a small amount goes a long way.
Choose a square or two of 85% or higher chocolate and pour all your mindfulness into the experience. Cocoa nibs are worth seeking out; they add a nice crunch. Pure cocoa gives tremendous flavour to cream or puddings and in small amounts adds few carbs (make sure you’re not buying cocoa with sugar added). Cocoa butter is a luxurious fat, a guilt-free way of adding chocolate flavour, and by adding vanilla you can make sugar-free white chocolate.
My favourite brand of eating chocolate is Valrhona – I took a chocolate course in their factory in France and have never forgotten it. Their Abinao is surprisingly fruity for such high cocoa content. It’s so satisfying that I have no trouble eating it in moderation. Their cocoa is also worth the money if you can find it. Artisan chocolate makers will welcome the support you can give them, so seek out any in your area. Since chocolate is a case where quality is more important than quantity, why not set yourself a goal to find your favourite chocolate in the world? I could think of many worse ways to spend time.
Some things I do with chocolate:
Savour every instant of it.
Eat it dark and sparingly (3gm).
Add 25g pure, organic cocoa butter to a cup of coffee. Blend.
Grind cocoa nibs with chia.
Add shavings to fresh mint chia.
Make delicious, satisfying mole sauce – no sweeteners, of course.
Eat a bit with a small handful of raspberries and whipped cream.
Recipe: Chocolate Pudding
Ingredients: 100 ml full fat cream. 30gm 90% chocolate. 15gm butter. 15gm cocoa butter.
Method: Melt the chocolate, butter, and cocoa butter together. I use a dry coffee mug in a bowl of hot water. Heat the cream just to a simmer. Add to the chocolate in small parts, stirring until it is smooth and glossy. Pour into little glasses. Cool.
Variations: 1. Add pure vanilla to taste. 2. Add cinnamon. 3. Add a splash of whiskey. 4. Top with cream. 5. Decorate with cocoa nibs or berries.
Why I’m writing a list of 103 Foods: When I changed my diet for health reasons, I spent the first weeks mourning the foods I could no longer eat. What’s the point in being miserable, though? By switching to focusing on the foods I could eat, and savouring every bit of them, I started enjoying food again. I also found hope for the future, especially as the weight fell off and my diabetes reversed. Now, I would love to help others who might find themselves in a similar situation. Finally, there are endless possibilities in terms of what to do with any food. Take that as a challenge, and let me know if you have any suggestions. I wish you happy eating.
