I mentioned a few posts ago that I had some typical recipes on my hard drive, well here they are. I've tidied them up a bit and put a rough analysis on the end of each one. Salt and pepper can be added as preferred, It strikes me that none of them are special, this is just the sort of meals I've always cooked, but now we eat the meat portion, often with enough veg to keep carb intake reasonable and no bulk carbs. Obviously anyone needing bulk calories can simply add more butter to any recipe. Muscle building might need a little extra protein. You can improve the flavour by browning the onions and meat first if you like. I also cook a fair few Ken Hom wok recipes too, replace conservative vegetable oil with bulk butter or coconut oil and be careful to keep the fat...
So here are some typical main meal recipes. Some we eat with a vegetable, some not. Depends on the rest of the day...
1 lb 21% fat beef.
1 rasher bacon, chopped.
1 small can Sainsbury's chopped black olives (about 0.5 cupful), drained.
Olive oil 1 tablespoon (20ml)
1 medium onion chopped.
1 sweet green pepper de seeded and chopped.
30 ml Pesto sauce (olive oil, not sunflower based).
2 cloves garlic crushed.
Splash red wine.
Place all ingredients in a saucepan, boil, stir, simmer for an hour, reduce to a thick sauce. Cheddar or parmesan grated on top to serve. You need a spoon for the fat.
This probably serves three. Eating half is a challenge. More than half is a fat overload. I've tried, don't go there.
Total estimated food in the pan: 2300kcal, Fat 193g, carbs 38g, protein 99g.
African beef stew, serves 2, maybe 3...
1 lb diced beef
Medium carrot, sliced.
Medium onion, chopped.
50-75g butter, depends on how fatty the meat is.
50g peanut butter.
About 200ml water, to just cover meat.
Salt and pepper to taste.
Fresh root ginger, however much you like.
3 cloves garlic, crushed
Pinch Cayenne pepper
Pinch ground cloves
Tablespoon vinegar or lemon juice.
Place all ingredients in a casserole, bring to boil, stir well, cover, place in oven at gas mark four for 2-3 hours until meat melts in the mouth. Stir every half hour.
Can be cooked very slowly on top of the cooker.
Total estimated casserole: 1600-2000kcal (extra butter), fat >125g, carbs 33g, protein 100g
Goulash. Serves 2.
1 lb diced pork or beef.
medium onion, chopped
sweet red pepper, deseeded and chopped.
Full packet (20g?) paprika.
5fl oz soured cream.
Place all ingredients except soured cream in a casserole. Bring to boil, stir well, place in oven around gas mark 4 for 2-3 hours until meat melts in the mouth. Just before serving add soured cream.
Total in casserole 2100kcal, fat 170g, carbs 35g, protein 100g
Chili Mix - serves 2
450g economy mince. Can use pork mince.
1 medium onion, chopped.
1 red pepper, de seeded and chopped.
2 cloves of garlic, crushed.
400g tin tomatoes.
Splash red wine.
50g butter, more if your economy beef is now reduced fat.
1 fresh red chili pepper, finely chopped or 1/2 teaspoon chili powder or both.
1 tablespoon ground cumin
cayenne pepper to taste (not essential)
Prepare ingredients and place all in saucepan. Bring to boil, simmer for 40 mintues, stirring occasionally. Reduce to a thick sauce. Serve with grated cheese on top.
Very aprox per casserole : 1600kcal, 130g fat, 30g carbs, 90g protein
Any cook book will provide a host of recipes. Nourishing Traditions is good too, I just avoid grains and increase fat.
Oh, never forget the ice cream!
Six egg yolks, 1 pint double cream, 20g glucose (can use sucrose), 10g honey, capful of vanilla extract. Blend and freeze.