Daisy Recipe

Keto Duck with Almond Brussell Sprouts and Broccoli

June 10, 2019 by Rachel Daisy Leave a Comment

Keto Duck with Pesto Almonds Brussell Sprouts and Broccoli
Serving for 1
Ingredients

200g Free Range Duck Breast Skin Scored (I cut mine into two to eat due to my macros)
8 Brussell Sprouts
80g Broccoli
2 Slices of Nirate Free Free Range Bacon
20g Pesto Almonds (available at Low Carb Emporium)
2 tsp Liquid Melrose Coconut Oil (available from Low Carb Emporium)
3/4 Cup Cauliflower Florets (I used purple cauliflower)
1 Tbsp Unsalted Butter
Salt and Pepper

lets Cook

Pre heat your oven to 180 degrees. Now take a fry pan and get your duck break breast and cook dry skin side down for about 6-7 minutes until skin is crispy. In the meantime boil a saucepan of water and blanch the broccoli and brussell sprouts. Next fry off bacon in a fry pan until golden.

In a separate sauce pan boil some water and add cauliflower, and cook through. Once done add to a food processor with the butter and salt and pepper the process until smooth.

Once skin is crispy on duck, turn over and place in oven for it to cook through about 7-10 minutes. While the duck is finishing cooking in a pan add the coconut oil, dice up the bacon, and toss through the bacon, almonds, brussell sprouts and broccoli.

Let your duck rest for 5 minutes, then plate up your meal. As mentioned due to my macros I cut my portion of duck in half and had a duck salad the next day. Enjoy. X

Macros (on 100g serve)
Protein 30.2g
Carbs 8.7g
Fats 54g

Keto Duck with Almond Brussell Sprouts and Broccoli

Keto Duck with Pesto Almonds Brussell Sprouts and Broccoli with Cauliflower Mash and 8.7g Carbs

Prep Time

Cook Time

Servings

Ingredients

200 g Free Range Duck Breast Skin Scored I cut mine into two to eat due to my macros
8 Brussell Sprouts
80 g Broccoli
2 Slices of Nirate Free Free Range Bacon
20 g Pesto Almonds available at Low Carb Emporium
2 tsp Liquid Melrose Coconut Oil available from Low Carb Emporium
3/4 Cup Cauliflower Florets I used purple cauliflower
1 Tbsp Unsalted Butter
Salt and pepper

Prep Time

Cook Time

Servings

Ingredients

200 g Free Range Duck Breast Skin Scored I cut mine into two to eat due to my macros
8 Brussell Sprouts
80 g Broccoli
2 Slices of Nirate Free Free Range Bacon
20 g Pesto Almonds available at Low Carb Emporium
2 tsp Liquid Melrose Coconut Oil available from Low Carb Emporium
3/4 Cup Cauliflower Florets I used purple cauliflower
1 Tbsp Unsalted Butter
Salt and pepper

Instructions

lets Cook
Pre heat your oven to 180 degrees. Now take a fry pan and get your duck break breast and cook dry skin side down for about 6-7 minutes until skin is crispy. In the meantime boil a saucepan of water and blanch the broccoli and brussell sprouts. Next fry off bacon in a fry pan until golden.
In a separate sauce pan boil some water and add cauliflower, and cook through. Once done add to a food processor with the butter and salt and pepper the process until smooth.
Once skin is crispy on duck, turn over and place in oven for it to cook through about 7-10 minutes. While the duck is finishing cooking in a pan add the coconut oil, dice up the bacon, and toss through the bacon, almonds, brussell sprouts and broccoli.
Let your duck rest for 5 minutes, then plate up your meal. As mentioned due to my macros I cut my portion of duck in half and had a duck salad the next day. Enjoy. X

Keto Crispy Skin Barramanudi and Buttered Sprouts and Bacon

June 2, 2019 by Rachel Daisy Leave a Comment

Keto Crispy Skin Barramanudi and Buttered Sprouts and Bacon

Serving for 1
Ingredients

150g Barramundi
75g Cauliflower
75g Broccoli
8 Brussell Sprouts
1 piece of Bacon
1 tbsp Coconut Oil (available from Low Crab Emporium)
2 tsp Butter
Salt and Pepper
1 tsp Olive Oil
1/4 lemon

Lets Cook

Firstly lets boil some hot water in two sauce pans, then simmer your cauliflower and broccoli in one, and in the other the brussell sprouts. While these are simmering in a fry pan cook your bacon. These all should be done in 5 minutes. Once the cauliflower and broccoli are cooked run under cold water to prevent from over cooking. Same with the brussell spouts. Next cut your brussell sprouts in half and then finely dice your cauliflower and broccoli. Then dice up your bacon.

In a fry pan heat half a tablespoon of your coconut oil and then saute your cauliflower and broccoli together. Once cooked through put aside to keep warm. In a saucepan heat 1 teaspoon of butter and add your brussell sprouts and bacon and cook until slightly brown and heated through.

Now in a Fry pan heat the rest of your coconut oil and place your fish skin side down and cook for 3-4 minutes. Then carefully flip over and cook for a further 2 minutes.

Now plate up your meal with a piece of lemon to go with your fish and a teaspoon of butter with salt and pepper on your cauliflower and broccoli. Then enjoy. X

Macros
Protein 43g
Carbs 7.9g
Fat 41.1g

Keto Crispy Skin Barramanudi and Buttered Sprouts and Bacon

Keto Crispy Skin Barramanudi and Buttered Sprouts and Bacon with 7.9 Carbs

Prep Time

Cook Time

Servings

Ingredients

150 g Barramundi
75 g Cauliflower
75 g Broccoli
8 Brussell Sprouts
1 piece of Bacon
1 tbsp Coconut oil available from Low Crab Emporium
2 tsp Butter
Salt and pepper
1 tsp olive oil
1/4 lemon

Prep Time

Cook Time

Servings

Ingredients

150 g Barramundi
75 g Cauliflower
75 g Broccoli
8 Brussell Sprouts
1 piece of Bacon
1 tbsp Coconut oil available from Low Crab Emporium
2 tsp Butter
Salt and pepper
1 tsp olive oil
1/4 lemon

Instructions

Lets Cook
Firstly lets boil some hot water in two sauce pans, then simmer your cauliflower and broccoli in one, and in the other the brussell sprouts. While these are simmering in a fry pan cook your bacon. These all should be done in 5 minutes. Once the cauliflower and broccoli are cooked run under cold water to prevent from over cooking. Same with the brussell spouts. Next cut your brussell sprouts in half and then finely dice your cauliflower and broccoli. Then dice up your bacon.
In a fry pan heat half a tablespoon of your coconut oil and then saute your cauliflower and broccoli together. Once cooked through put aside to keep warm. In a saucepan heat 1 teaspoon of butter and add your brussell sprouts and bacon and cook until slightly brown and heated through.
Now in a Fry pan heat the rest of your coconut oil and place your fish skin side down and cook for 3-4 minutes. Then carefully flip over and cook for a further 2 minutes.
Now plate up your meal with a piece of lemon to go with your fish and a teaspoon of butter with salt and pepper on your cauliflower and broccoli. Then enjoy. X

Keto Poached Chicken and Salad

May 11, 2019 by Rachel Daisy Leave a Comment

Keto Poached Chicken and Salad
Serving for 1
Ingredients

115g Free Range Chicken Breast
Small Stick of Carrot
Small Stick of Celery
1/4 of an Onion
2 peppercorns
1/2 Cup Spinach Leaves
1/8 Grated Carrots
1/2 Sliced Cabbage
Primal Kitchen Ceaser Dressing (available at Low Carb Emporium)
Salt and Pepper

Lets Cook

Firstly boil a pot a hot water large enough to place the chicken breast, carrot, celery, onion and peppercorns in. Once boiling add all the ingredients and turn down to a simmer and cook for 10-15 minutes until chicken is cooked through and is 72 degrees, Turn out the vegetables and discard and allow the chicken to cool,

In a mixing bowl add the salad vegetables and mix together, then chop up cooled chicken and add to the salad mix and add the dressing and season, mix together again. Then serve and enjoy. X

Macros
Protein 19.6g
Carbs 3.2g
Fat 15.6g

Keto Poached Chicken and Salad

Keto Poached Chicken and Salad with only 3.2g Carbs

Prep Time

Cook Time

Servings

Ingredients

115 g free range chicken breast
Small Stick of Carrot
Small Stick of Celery
1/4 of an Onion
2 peppercorns
1/2 Cup Spinach Leaves
1/8 Grated Carrots
1/2 Sliced Cabbage
Primal Kitchen Ceaser Dressing available at Low Carb Emporium
Salt and pepper

Prep Time

Cook Time

Servings

Ingredients

115 g free range chicken breast
Small Stick of Carrot
Small Stick of Celery
1/4 of an Onion
2 peppercorns
1/2 Cup Spinach Leaves
1/8 Grated Carrots
1/2 Sliced Cabbage
Primal Kitchen Ceaser Dressing available at Low Carb Emporium
Salt and pepper

Instructions

Lets Cook
Firstly boil a pot a hot water large enough to place the chicken breast, carrot, celery, onion and peppercorns in. Once boiling add all the ingredients and turn down to a simmer and cook for 10-15 minutes until chicken is cooked through and is 72 degrees, Turn out the vegetables and discard and allow the chicken to cool,
In a mixing bowl add the salad vegetables and mix together, then chop up cooled chicken and add to the salad mix and add the dressing and season, mix together again. Then serve and enjoy. X

Recipe Notes

Macros Protein 19.6g Carbs 3.2g Fat 15.6g

Keto Crispy Barramundi with Colesaw

May 10, 2019 by Rachel Daisy Leave a Comment

Keto Crispy Skin Barramundi with Colesaw and Carrot Fritter
Serving for 1
Ingrediants

150g Barramundi
1/4 cup shredded cabbage
1/8 cup shredded carrot
1/8 cup shredded korlrabi
1/8 cup shredded beetroot
1 tbsp Olive Oil
1 tsp Raspberry Vinegar
1 small Zucchini
1 Small Carrot
1 tsp chop basil
1 tbsp Almond Flour (available at Low Carb Emporium)
1 free range egg
1/2 tsp Xanthan Gum (available at Low Carb Emporium)
3 tbps Liquid Coconut Oil (available at Low Carb Emporium)
Salt and Pepper

Lets Cook

Firstly peel your carrot, then grate your carrot and zucchini. Next get a mixing bowl and turn on your oven to 180 degrees. Now squeeze out all the liquid from your carrot and zucchini and place in your mixing bowl. Add the egg, almond flour, basil, Xanthan Gum and Salt and Pepper to taste. Mix all the ingredients together so they are well mixed. Now form two fritters and heat the liquid coconut. And place in coconut oil for 2-3 minutes and transfer to oven for 20 minutes. Flip them over after 10 minutes. Once cooked place on paper towel to drain excess oil off them and then they are ready to serve

In a mixing bowl get your vegetables and mix together and toss them with raspberry vinegar and olive oil then season with salt and pepper.

Heat your third tbsp of coconut oil in a pan and place your barramundi skin side down for approximately 5 minutes, and then flip it for 2-3 minutes.

Now your ready to enjoy your meal. X

Macros
Protein 29.5g
Carbs 5.8g
Fat 30.2g

Keto Crispy Barramundi with Colesaw

Keto Crispy Skin Barramundi with Colesaw and Carrot Fritter with 3.8g carbs

Prep Time

Cook Time

Servings

Ingredients

150 g Barramundi
1/4 cup shredded cabbage
1/8 cup shredded carrot
1/8 cup shredded korlrabi
1/8 cup shredded beetroot
1 tbsp olive oil
1 tsp Raspberry Vinegar
1 small Zucchini
1 Small Carrot
1 tsp chop basil
1 tbsp Almond Flour available at Low Carb Emporium
1 free range egg
1/2 tsp Xanthan Gum available at Low Carb Emporium
3 tbps Liquid Coconut Oil available at Low Carb Emporium
Salt and pepper

Prep Time

Cook Time

Servings

Ingredients

150 g Barramundi
1/4 cup shredded cabbage
1/8 cup shredded carrot
1/8 cup shredded korlrabi
1/8 cup shredded beetroot
1 tbsp olive oil
1 tsp Raspberry Vinegar
1 small Zucchini
1 Small Carrot
1 tsp chop basil
1 tbsp Almond Flour available at Low Carb Emporium
1 free range egg
1/2 tsp Xanthan Gum available at Low Carb Emporium
3 tbps Liquid Coconut Oil available at Low Carb Emporium
Salt and pepper

Instructions

Lets Cook
Firstly peel your carrot, then grate your carrot and zucchini. Next get a mixing bowl and turn on your oven to 180 degrees. Now squeeze out all the liquid from your carrot and zucchini and place in your mixing bowl. Add the egg, almond flour, basil, Xanthan Gum and Salt and Pepper to taste. Mix all the ingredients together so they are well mixed. Now form two fritters and heat the liquid coconut. And place in coconut oil for 2-3 minutes and transfer to oven for 20 minutes. Flip them over after 10 minutes. Once cooked place on paper towel to drain excess oil off them and then they are ready to serve
In a mixing bowl get your vegetables and mix together and toss them with raspberry vinegar and olive oil then season with salt and pepper.
Heat your third tbsp of coconut oil in a pan and place your barramundi skin side down for approximately 5 minutes, and then flip it for 2-3 minutes.
Now your ready to enjoy your meal. X

keto steak with cabbage and bacon

May 10, 2019 by Rachel Daisy Leave a Comment

Keto steak with spinach and cauliflower mash & cabbage and bacon
Serving for 1
Ingredients

1 100g free range fillet steak
1 tbsp olive oil
Salt and pepper
2 tsp garlic butter
1 cup cauliflower florets
1/2 cup spinach
1 tbsp butter
1 cup white cabbage diced
1/4 onion diced
2 garlic crushed
1 bacon stripe free range
1/4 tsp onion powder
1/4 tsp garlic powder
1 tbsp coconut oil (available at Low Carb Emporium)

Let’s cook

Firstly let’s start with the cabbage. Take your bacon chop the rind off it and dice it up. Grab a fry pan and add the coconut oil, then add the bacon cook for about 2 minutes until it gets some colour. Then add the fresh onion and garlic and cook until translucent. Now add the cabbage and onion, garlic powder and mix around. Turn down heat and cook for approximately 40 minutes.

During this time stir intermittently, and boil a pot of water large enough for the cauliflower. Once boiling add the cauliflower and cook for about 5-7 minutes until tender and then add spinach for 1-2 minutes and drain into colander. Add to a food processor with salt and pepper plus the tbsp butter and blend until mashed.

Now season your steak with salt and pepper each side. And in a fry pan heat the olive oil and place the steak. Cook on one side for approximately 3 minutes and turn over and repeat for medium rare. Then rest for 3 minutes.

Time to plate up your dinner, take your steak and place the garlic butter, place the braised cabbage and mashed cauliflower and spinach beside each other. Enjoy. X

Macros
Protein 41.6g
Carbs 8.8g
Fat 31.7g

keto steak with cabbage and bacon

Keto Steak with Cabbage and Bacon and Cauliflower and Spinach Mash with only 8.8 Carbs

Prep Time

Cook Time

Servings

Ingredients

1 100 g free range fillet steak
1 tbsp olive oil
Salt and pepper
2 tsp Garlic Butter
1 cup Cauliflower Florets
1/2 cup Spinach
1 tbsp Butter
1 cup white cabbage diced
1/4 Onion diced
2 garlic crushed
1 bacon stripe free range
1/4 tsp Onion Powder
1/4 tsp Garlic Powder
1 tbsp Coconut oil available at Low Carb Emporium

Prep Time

Cook Time

Servings

Ingredients

1 100 g free range fillet steak
1 tbsp olive oil
Salt and pepper
2 tsp Garlic Butter
1 cup Cauliflower Florets
1/2 cup Spinach
1 tbsp Butter
1 cup white cabbage diced
1/4 Onion diced
2 garlic crushed
1 bacon stripe free range
1/4 tsp Onion Powder
1/4 tsp Garlic Powder
1 tbsp Coconut oil available at Low Carb Emporium

Instructions

Let’s cook
Firstly let’s start with the cabbage. Take your bacon chop the rind off it and dice it up. Grab a fry pan and add the coconut oil, then add the bacon cook for about 2 minutes until it gets some colour. Then add the fresh onion and garlic and cook until translucent. Now add the cabbage and onion, garlic powder and mix around. Turn down heat and cook for approximately 40 minutes.
During this time stir intermittently, and boil a pot of water large enough for the cauliflower. Once boiling add the cauliflower and cook for about 5-7 minutes until tender and then add spinach for 1-2 minutes and drain into colander. Add to a food processor with salt and pepper plus the tbsp butter and blend until mashed.
Now season your steak with salt and pepper each side. And in a fry pan heat the olive oil and place the steak. Cook on one side for approximately 3 minutes and turn over and repeat for medium rare. Then rest for 3 minutes.
Time to plate up your dinner, take your steak and place the garlic butter, place the braised cabbage and mashed cauliflower and spinach beside each other. Enjoy. X

My Egg Fast Experience

April 26, 2019 by Rachel Daisy Leave a Comment

My egg fast experience

My Goals – To break 3 month weight plateau.

Outcome – Broke weight plateau and lost 6 pounds.

Let’s start with the egg fast rules.

Eat an egg within 30 minutes of waking up in the morning.
When preparing your eggs, eat both the whites and yolk.
Have at minimum 3-5 meals of 2 or more eggs per day.
- Additionally, you should be eating every 3-5 hours, even if you don’t feel hungry.
Eat an egg at least 3 hours before going to bed.
Sauces and condiments are allowed, as long as they are low-carb and used sparingly.
Butter, herbs, spices, and coconut oil are permitted to use with/on your eggs.
Stay hydrated and drink at least 100 ounces each day.
Try to avoid diet sodas while on the egg fast — tea and coffee are permitted.
Use Free Range Eggs

Day one

Breakfast

Bulletproof coffee

Long black
14g grass fed unsalted butter
1 tbsp MCT oil

Blender-ed together

Scrambled eggs with butter

3 eggs whisked together cooked and scrambled in 28g butter

Snack

Bega cheese stick

Lunch

Deviled eggs

2 eggs
Good Fats Mayo available at Low Carb Emporium
Paprika

Boiled 2 eggs for 8 minutes, once cooked run under cold water, smash the bottom end and roll to crack shell and then peel. Cut in half and remove yolk from centre and mix with 2 tablespoons of good fats mayo available at Low Carb Emporium. And mix with egg yolks and then place back into egg whites. And sprinkle with paprika. And enjoy.

Snack

Bega cheese stick

Dinner

Blue cheese omelette

3 eggs
Dash of water
3 tbsp cream cheese
50g blue cheese
Coconut oil available at Low Carb Emporium

Mix the eggs with the dash of water and salt and pepper, and pour into heated pan with coconut oil and mix for a couple of seconds until it just starts setting. Then add the cheeses and let sit for a minute before flipping in half. Once flipped in half cook for a further 2 minutes. Then serve.

Drank 3 litres of water
2 black coffees
Ketosis reading 2.3

Day two

Breakfast

Bulletproof coffee
Long black
14g grass fed unsalted butter
1 tbsp MCT oil

Blender-ed together

Scrambled eggs with butter

3 eggs whisked together cooked and scrambled in 28g butter

Snack

Bega cheese stick

Lunch

2 boiled eggs with Himalayan salt available at Low Carb Emporium and pepper

Boiled 2 eggs for 8 minutes, once cooked run under cold water, smash the bottom end and roll to crack shell and then peel.

Snack

Bega cheese stick

Dinner

Cream cheese omelette

3 eggs
Dash of water
3 tbsp cream cheese
Salt and pepper
Coconut oil available at Low Carb Emporium

Mix the eggs with the dash of water and salt and pepper, and pour into heated pan with coconut oil and mix for a couple of seconds until it just starts setting. Then add the cheese and let sit for a minute before flipping in half. Once flipped in half cook for a further 2 minutes. Then serve.

Drank 3 litres water
2 coffees
Ketosis reading 3.8

Day Three

Breakfast

Bulletproof coffee

Long black
14g grass fed unsalted butter
1 tbsp MCT oil

Blender-ed together

Scrambled eggs with butter

3 eggs whisked together cooked and scrambled in 28g butter

Snack

Bega cheese stick

Lunch

Egg salad

Good fats mayo available from Low Carb Emporium

Salt and pepper

Boiled 2 eggs for 8 minutes, once cooked run under cold water, smash the bottom end and roll to crack shell and then peel. Allow to cool. Then dice and mix through with one tbsp of mayo, season with salt and pepper.

Snack

Bega cheese stick

Dinner

Egg and cheese pie

224g grated cheddar
12 eggs
112g cream cheese softened
12 tablespoons butter melted
Salt and pepper
Nutmeg
Spray olive oil or coconut oil

Turn your oven on 180 degrees and spray a pie dish with olive oil or coconut oil. Place half the grated cheese in the pie dish. In a mixing bowl mix together the eggs, butter and cream cheese with a good grating of nutmeg and salt and pepper. Mix together well and then add to the pie dish, then top with remaining cheese and place in oven for 30-40 minutes. Then enjoy.

Drank 3 litres water
2 coffees
Ketosis reading 4.8

Day Four

Breakfast

Bulletproof coffee

Long black
14g grass fed unsalted butter
1 tbsp MCT oil

Blender-ed together

Scrambled eggs with butter

3 eggs whisked together cooked and scrambled in 28g butter

Snack

Bega cheesestick

Lunch

2 boiled eggs with Himalayan salt available at Low Carb Emporium and pepper

Boiled 2 eggs for 8 minutes, once cooked run under cold water, smash the bottom end and roll to crack shell and then peel.

Snack

Bega cheese stick

Dinner

1/6 Egg and cheese pie

Drank 3 litres water
2 coffees
Ketosis reading 5.8

Day Five

Breakfast

Bulletproof coffee

Long black
14g grass fed unsalted butter
1 tbsp MCT oil

Blender-ed together

Scrambled eggs with butter

3 eggs whisked together cooked and scrambled in 28g butter

Snack

Bega cheese stick

Lunch

Deviled eggs

2 eggs
Good Fats Mayo available at Low Carb Emporium
Paprika

Snack

Bega cheese stick

Dinner

Blue cheese omelette

3 eggs
Dash of water
3 tbsp cream cheese
50g blue cheese
Coconut oil available at Low Carb Emporium

Drank 3 litres of water
2 black coffees
Ketosis reading 6.2

Day six

Breakfast

Bulletproof coffee

Long black
14g grass fed unsalted butter
1 tbsp MCT oil

Blender-ed together

Scrambled eggs with butter

3 eggs whisked together cooked and scrambled in 28g butter

Snack

Bega cheese stick

Lunch

2 boiled eggs with Himalayan salt available at Low Carb Emporium and pepper

Boiled 2 eggs for 8 minutes, once cooked run under cold water, smash the bottom end and roll to crack shell and then peel.

Snack

Bega cheese stick

Dinner

Steak 100g, with 3 slices 100g halloumi and 1/2 an avocado with Primal Kitchen dressing available at Low Carb Emporium

Drank 3 litres of water
2 black coffees
2 green tea
Ketosis reading 7.4

Day Seven

Bulletproof coffee

Long black
14g grass fed unsalted butter
1 tbsp MCT oil

Blender-ed together

Scrambled eggs with butter

3 eggs whisked together cooked and scrambled in 28g butter

Snack

1/2 an avocado

Lunch

Egg and cheese pie with green leaf side salad with Primal Kitchen dressing available at Low Carb Emporium

Snack

1/2 an avocado

Dinner

3 egg omelette with ham, spinach and goats cheese

3 eggs
2 slices of free range ham
30g grated hard goats cheddar
Salt and pepper
Coconut oil
Dash of water

Mix the eggs with the dash of water and salt and pepper, and pour into heated pan with coconut oil and mix for a couple of seconds until it just starts setting. Then add the ham, cheese and spinach let sit for a minute or two before flipping in half. Once flipped in half cook for a further 2 minutes. Then serve.