Fat is our friend. really! Copy
  • Why fat is our friend
    • LCHF - A beginners' guide >
      • Which fats to use? >
        • More on low-fat & sat fat
        • Demon Fat
        • Fatty Facts: Omega 3 & 6
        • Eat fat, don't get fat!
        • How fat became the enemy
        • Fats, oils & LCHF
      • Diabesity & Food to avoid >
        • Resolving the Junk Food Dilemma
        • More on Diabesity
      • Red and processed meats?
      • Exercise to slim?
      • Milk. Low fat or regular?
      • Going low-carb step-by-step
      • LCHF. Who started it?
    • Overweight? Take a low-carb step
    • Wheat ain't what it used to be
    • What is a diet?
    • We are the experiment
    • Calories in equal calories out?
  • Junk Food
  • The book
    • About >
      • Recommended reading
      • Contact
  • LCHF Recipe Index
    • Breads and crackers >
      • Gluten free crispbreads
      • Einkorn Bread
      • Savoury Cheese muffins
    • Basic ingredients >
      • Chicken Stock
      • Wheat substitutes
      • Roux, Bechamel and Souffle
      • Yogurt and cream cheese
      • Make your own Ghee
      • Mayonnaise
    • From Muesli to Granola >
      • Benchmarking commercial brands
      • New York Cheesecake
    • Frying fish
    • Meat ragout >
      • Cottage Pie >
        • Comparisons
      • Chili con Carne
      • Moussaka
      • Meatballs
    • Boeuf Bourgignon
    • Italian Chicken Wrap
    • Country Pate
    • Omelettes
    • Quiche
    • Sides and dips >
      • Bacon, Water Chestnut Crisp
    • Salads >
      • Simply Salad in a Jar
      • Chopped Chicken Salad (spicy)
      • Thai inspired beef salad
      • Salade Nicoise
    • Veggies made interesting >
      • Cauliflower Rice
      • Cauliflower Mash
      • Indian style aubergine mash
      • Zucchini noodles
      • Suspiciously delicious cabbage
      • Tastier Tomatoes
    • Pizza base
    • Desserts >
      • Chia Seed Dessert
      • New York Cheesecake
  • Blog

Your basic ingredients, mixes and preparations

        Going LCHF means that you're giving up some essentials - some that up to now you probably regarded as basic kitchen cooking ingredients. No more flour made from wheat, much less flour from other gluten-containing ingredients and a big reduction in all other carbohydrates and sugar. This means re-learning some basic recipes, so in this section, we start the re-learning process and show some short cuts on the way to a new tasty set of home-made delicacies.

        Roux/Hollandaise Sauce - thicken with coconut flour and butter or thicken, a puree of        white beans or blend these with a little arrowroot
        Ragout/Ragu - use as a base for bolognaise, shepherd's pie/cottage pie, stuffed vegetables, moussaka, even Chili con Carne 
        Muesli/Granola - enjoy with Greek yogurt but also... grind it up, add some butter and use as a base for cheesecake (low-carb version of course)
        Cauliflower - use as an alternative to mashed potato and a surprisingly good alternative to rice
        Mashed potato - try mixing in some pureed cauliflower in various proportions and be surprised how much you, your friends and family will like it. One quarter potato to three-quarters of the cauliflower reduces the carbs by two thirds

        Courgettes/Zucchini - a very good ersatz for spaghetti when combined with a strong tasting sauce such as a pesto of a carbonara (ever thought of buying a spiraliser?)
        Chicken stock - No compromises needed! OK, you can buy good organic, gluten free chicken stock at supermarkets now (I recommend Kallo), but nothing beats home-made stock. It uses your left over chicken bones and oozes with health when added to sauces and stews.


Why not start with a basic roux, made in a low-carb way of course.
        When you pause to think about it, a simple mix of farming convenience, combined with some accidents and some discoveries has got us where we are in the kitchen today. We don't need to take it for granted that we must thicken a sauce with wheat flour or that we need the sticky, glutinous texture of freshly baked bread. There are useful alternatives but some re-education is needed! 
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Fish, fat-rich veg and nuts make great snacks or light meals.
     
   








        Going low-carb can be done in easy stages. Remember - just reducing your total daily amount of carbs is a big step forward in terms of weight control and improved health.
        First; try a shepherd's pie made with 50% mashed cauliflower and 50% potato and be surprised how good it tastes. Then go 100% cauliflower!

roux, bechamel and souffle
Sammy Pepys was the pseudonym used by James Capon when writing this book. He is not a doctor or a nutritionist. He is concerned and increasingly suspicious of today's conventional wisdom when it comes to diet, health and the lack of progress on tackling growing rates of type-2 diabetes, obesity and related diseases.
Since then, he has advised numerous people about the benefits of low-carb diets and seen their health and energy levels rise. Weight loss is associated with this eating approach (he lost 7 kilos) but feeling good and having more energy is the main driver!
Disclaimer: The information, recipes and results mentioned on this site may not work for everyone. They do not represent medical advice and it is best to discuss any significant dietary changes with your Doctor.
  • Why fat is our friend
    • LCHF - A beginners' guide >
      • Which fats to use? >
        • More on low-fat & sat fat
        • Demon Fat
        • Fatty Facts: Omega 3 & 6
        • Eat fat, don't get fat!
        • How fat became the enemy
        • Fats, oils & LCHF
      • Diabesity & Food to avoid >
        • Resolving the Junk Food Dilemma
        • More on Diabesity
      • Red and processed meats?
      • Exercise to slim?
      • Milk. Low fat or regular?
      • Going low-carb step-by-step
      • LCHF. Who started it?
    • Overweight? Take a low-carb step
    • Wheat ain't what it used to be
    • What is a diet?
    • We are the experiment
    • Calories in equal calories out?
  • Junk Food
  • The book
    • About >
      • Recommended reading
      • Contact
  • LCHF Recipe Index
    • Breads and crackers >
      • Gluten free crispbreads
      • Einkorn Bread
      • Savoury Cheese muffins
    • Basic ingredients >
      • Chicken Stock
      • Wheat substitutes
      • Roux, Bechamel and Souffle
      • Yogurt and cream cheese
      • Make your own Ghee
      • Mayonnaise
    • From Muesli to Granola >
      • Benchmarking commercial brands
      • New York Cheesecake
    • Frying fish
    • Meat ragout >
      • Cottage Pie >
        • Comparisons
      • Chili con Carne
      • Moussaka
      • Meatballs
    • Boeuf Bourgignon
    • Italian Chicken Wrap
    • Country Pate
    • Omelettes
    • Quiche
    • Sides and dips >
      • Bacon, Water Chestnut Crisp
    • Salads >
      • Simply Salad in a Jar
      • Chopped Chicken Salad (spicy)
      • Thai inspired beef salad
      • Salade Nicoise
    • Veggies made interesting >
      • Cauliflower Rice
      • Cauliflower Mash
      • Indian style aubergine mash
      • Zucchini noodles
      • Suspiciously delicious cabbage
      • Tastier Tomatoes
    • Pizza base
    • Desserts >
      • Chia Seed Dessert
      • New York Cheesecake
  • Blog