LCHF quiche with spinach and hotsmoked trout

Today, when I stepped onto my scales, I had lost 4 kg (8 lb) in 18 days (and that in spite of me having a carb feast at the weekend)……. It really spurs me on! I am eating about 1800 kcal/day at the moment and I have not had time to exercise, so it’s purely down to the diet!

I have been wanting to try alternative ways of making normal carb filled meals. I don’t think you can really substitute cauliflower for rice and there is no alternative to the potato, but I have figured out how to make something that resembles pasta and today I have tried out a recipe for making a quiche.

I stole the recipe for the base off this blog:


It is crisp and I have already had a little taste of the “pastry” and it is delicious.

140 g almonds
30 g sesame seeds
30 s sunflower seeds
1 egg
40 g butter
1/2 tsp salt

3 eggs
60 g of grated cheese
100 g of milk or as I have use, cream
100 g chopped spinach
a packet of hot-smoked trout (125 g) or any fish, smoked or fresh, you like.

Put the nuts and seeds in an electrical chopper and chop till it’s fine like flour.
Mix with the butter, making sure it’s all even. Then mix the egg in.
Spread the mixture into a quiche dish, spread evenly and up the sides.
Bake at 160 degreed for 15 minutes.

Now mix the eggs, cheese, cream and spinach. Add salt and pepper. Spread the fiks and then the egg mixture onto the precooked base.

Bake at 200 degrees for 30 minuttes (keep an eye on it.

I am serving this as lunch for a colleague who is also follwing the lchf principles…. can’t wait to see what she thinks!


Carb hangover feast!

Friday I went out. I had a friend come down to visit me and we wanted to get drunk, so we went out, me completely convinced that I could stay on the lchf road and only order vodka and diet coke….. however one tiny glass of that was 50 kr, but 10 shots of glasses of lovely, sugar-filled shots were only 100 kr and I could not afford to say no…….. I am proud to say that I resisted eating junk food…….that night! Next morning, with a hangover, I attempte to recoperate by eating bacon and eggs, but it just didn’t do the trick, and I ended up in Burger King, where a Whopper Meal was devoured (and very apprecated)……. then it was crisps, then potatoes for dinner…….. It was very sinfull, but I have to say I enjoyed every bite of it. It was yummy, but I have no doubt that I am back on the striaight and narrow today, because this morning I had gained 1,2 kg and am hoping they come off again very fast with a bit of focus!

Today’s plan: 2 classes at the gym (Zumba and Body Fit), home to read the rest of the text for Tuesday’s lecture and then lots of good, heathy low carb food for the rest of the day!

Next week is busy with meetings 3 evenings, so I need to stay focused!

Minced pork, leek and mushroom pie with a short crust pastry

I love weekends – first thing on Saturdays I go to the gym and do two hours of rigorous exercise – first an hour Body Fit with weights and then an hour Latin Mix with high puls – I feel almost high afterwards.

Normally I just go home and clean and chill out with my boys, but today Lukas and I went for a hot-dog and to buy him a new Nintendo game and it was lovely just being me and him. He has been at home for a week with the flu and has been taken care of by Matt so some Mummy and Lukas time was well needed. When we got home I did some cleaning and Lukas played his new game all day and I felt really rested and well in my skin!

Weekends are also the time when I get to do some cooking which takes a little longer, bake bread for the week and just chill out in the kitchen.

Today Matt requested pie – as I had already defrosted a pack of minced pork, I decided to make a pork, leek and mushroom pie with a parsley short crust pastry. But you can add any meat and vegetables you like.

For the first time I made the pastry in my food processor and it turned out really nice and crumbly.

Short Crust Pastry with parsley

  • 200 g plain flour
  • 100 g butter
  • 1 small teaspoonful of salt
  • enough spoonfuls of ice cold water to bind the pastry
  • a  handful of fresh parsley

Put all the ingredients into a food processor and puls till all the butter has been broken down to small pieces and it now resembles breadcrumbs. Now slowly add 3-4  or more tablespoonfuls of cold water and mix. When you can see that the pastry starts to gather a little bit more, pour out into the worktop, gather quickly into a firm ball, wrap in clingfilm and chill for at least an hour. You should have plenty of dough here to make a thin base and a lid – I made 4 smaller individual pies and there was more than enough dough.


  • 500 g minced pork
  • 10 mushrooms, sliced
  • 1/2 leek, sliced
  • 1/2 onion, chopped
  • Roux:
  • 3 dl milk
  • (a carrot, 1/2 onion, 3 bay leaves, 1 stick of celery, 1/2 onion cut into pieces to boil with the milk to flavour the milk)
  • 2 spoonfuls of flour
  • 25 g of butter
  • salt and pepper to taste


Simmer the milk on a low heat with the carrots, onions, celery and bay leaves for about 10 minutes. Sieve and set the milk aside for the roux.

Melt the butter in a pan, add the flour and mix well till it’s become a shiny ball in the pan. Reduce the heat til 2/3 heat, Now add the milk little by little. Each time you add milk, the mixture will become lumpy, but as long as you continue stirring, the mixture will become smooth. Don’t put to much milk in at a time – 1/2 cup at a time is the maximum.

When you have added all the milk you should have a white, thick sauce, but if it is too thick, add more milk from the fridge till you get the texture you want.


Now fry the onions, meat, mushrooms and leek on a pan. When it’s cooked for about 10 minutes, add the white sauce and season with salt and pepper. You now have your filling.

Now take your pastry out of the fridge and divide it into 2 pieces. Roll them out on a floured tabletop with a rolling pin, also with flour on it. Make it nice and thin and lift it into your pie dish. Cut off excess pastry. Roll out the second ball of pastry and put on as a lid. Brush with beaten egg and bake for about 30 minutes at 200 degrees.

I served the pie with quick roast potatoes (boiled and then fried on a pan till crisp) and a winter coleslaw .

Examples of other filling:

  • Chicken and asparagus
  • Chicken, leek and mushroom
  • Chicken and bacon
  • Mixed vegetables of your choice
  • Broccoli and bacon
  • Chicken and spinach
  • Minced beef and a brown gravy (add food colouring to the roux OR make a Bisto or Oxo gravy for ease)
  • Salmon and prawns with peas