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!


Food plan, week 39, 2013

Sunday: Left overs – thai Chicken pot, and chicken with Jensen’s sauce

Monday: at a meeting, will bring avocado, smoked mackrel, vegetables, homemade cracker bread and creme fraiche dressing

Tuesday: Same as Monday

Wednesday: Cabbage/carrots/green bean/onion/minced chinese beef pot (with noodles for Lukas)

Thursday: At a meeting, not sure what to bring, there will be food, am waiting to hear if it’s something I can eat. I may just bring leftovers from the day before.

Friday: Chicken in the oven, served with a green bean salad and bearnaise sauce (oven potatoes for Lukas)

Saturday: leftover chicken, fried up with vegetables (what’s left in the fridge) and served with sauce

Sunday: Cauliflower pizza (grate cauliflower, mix with egg yolks and cheese. Spread out in a thin layer, bake till brown, add toping as normal and bake again)

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!

The Low Carb Adventure: The end

Last night, after eating a sensible amount of wholegrain bread and a few potatoes during the day, I had so much more energy than during the last week and a half and felt like actually participating in life around me again, so I have hereby finished my experiment – low carb is not for me…. I have however learned that I don’t need the carb as the bulk of my meal, but that I can substitute some of it with hearty salads, so it hasn’t been totally in vain to do it………… also my initial weight loss was a one off and when I weighed myself again, some of it had come on again, so my weight loss whilst eating low carb, is no more than on my normal diet (well, not from what I could observe for this small amount of time)

What was the most frustrating was that I felt so tired I didn’t go to my normal amount of exercise classes and when I did, I couldn’t hardly lift my legs off the floor!

I know I didn’t do it by the book and that I didn’t do the detox to start out or cut all carbs totally out, but I never wanted to do that, and am still not planning to – it becomes too much like a diet and not a sustainable lifestyle change, so now I am back to healthy, normal living and can start thinking about making pasta again (just have to remember not to eat too much)……..

The Low Carb Adventure: testing the diet

Well, after a week on low carbs, my weight loss is the same as with my previous type of diet, but my energy levels gone down and I have been having head aches – I have been constantly tired for a full week, so am going to test if it is the lack of carbohydrates in my body or if it’s just that I have been feeling stressed………… am not throwing the low carb diet totally out, I am going to be sensible and not gorge out on white bread and pasta, but choose the healthier carb options and make sure I have loads of salad on my plate as well and see if my energy levels go up………. so the diet experiment continues.

Tonight’s dinner is going to be gammon (hamburgerryg) with kale in a white sauce served with (a few) potatoes……… can be done totally without the potatoes as the kale is high in all sorts of nutrients: vitamin K (good for the neurons in the brain), iron and protein………..

The Low Carb Adventure: pork chop in a vegetables and tomato sauce with salad

There is not a lot to tell today – I had some Turkey breast with a cabbage, carrot, apple, orange, nuts and raisin salad for lunch. For breakfast I had an avocado with scrambled eggs. My dinner consisted of:

Pork Chops in a tomato and vegetable sauce with salad

  • 4 pork chops
  • 1/2 red pepper
  • 1/2 green pepper
  • 1 onion
  • 15 mushrooms
  • 1 clove of garlic
  • 1 tin of chopped tomatoes
  • salt, pepper,
  • 1 teaspoonful of oregano
  • 1 teaspoonful of thyme
  • 1 handful of grated cheese.

Fry the pork chops to seal the meat on a hot pan. Place them in an ovenproof dish. Cut all the vegetables in small bits and fry them up. Add the tomatoes and seasoning. Pour the sauce over the pork chops, sprinkle the grated cheese on top and bake in the oven for 15 minutes till the cheese is melted.

Serve with a salad of your choice and pasta or rice, if you want some carbs.

Low Carb Adventure: Moroccan chicken thighs with stir fried vegetables

Moroccan chicken with stir fired vegetables

Spurred on by last week’s weight loss, I have decided to continue on the low carb diet. I have read up on the pros can cons and the long term effects do not look good on a strictly non carb diet, but what I am doing is not cutting out carbs totally – on Atkins I wouldn’t be allowed simple things like carrots or fruit as they contain fruit sugar, but I have only cut out the unhealthy carbs out: pasta, rice, bread and potatoes…….. I obviously have to replace them with other foods with fiber in them, so I am trying to eat things like leeks, cabbage, fruits, nuts, avocado, peas and broccoli – there are loads of ways of getting fibers which doesn’t include eating bread. And then of course, I need to eat loads of protein

So, what is the theory behing the low carb, high protein diet?

“The thermal effects of protein raises your metabolism and makes your burn more calories than you do from the same amount of calories ingested in the form of fat or carbohydrate. On top of that, studies have shown that protein settles your hunger far more efficiently than both fat and carbohydrate as protein gives and better and longer lasting feeling of being full”  (translated from

On top of that, the body will naturally look to burn carbohydrates in your body when they are present, but when they are not present, you body will find other energy sources and will start burning your fat instead…………….

So, phase 2 of my diet starts here………. phase 1 was by the book – controlled calories, wholegrain, fruit, smaller portions and loads of exercise, but eventually my body stagnated and no matter how careful I was or how much exercise I did, I didn’t seem to be getting anywhere.

I had never expected to cut out carbs (I love them), but I am determined to lose weight this time, so this is it…………… on top of this, I can’t help but feel that I am really healthy as I am forced to think about other ways of eating than making a sandwich or cooking some pasta – I can’t opt out on the salads or vegetables, so I feel really healthy……..

Anyway, here is my last dinner:

Moroccan Chicken with Stir Fried Vegetables (serves 1 person)

  • 3 chicken thighs covered in Moroccan spices (chili, garlic powder, cinnamon, coriander, paprika, cumin, salt and pepper)
  •  1 onion
  • 1/3 red pepper
  • 1/3 green pepper
  • 10 mushrooms
  • a handful of broccoli
  • 1 teaspoon of gyros mix
  • oil to fry
  • 3 spoonfuls of Greek 10% yogurt with fresh herbs (coriander, dill, chives, parsley, basil – or whatever you have)
  • Salt

Fry chicken on a pan till cooked through

Cut vegetables into bits the same size (mushrooms in half) and fry in oil with gyros mix.

Mix Greek yogurt with fresh herbs and salt.

Serve and eat! Enjoy!