What to eat... 

when you are LCHF (lo carb hi fat)

Fat Bombs – do not eat these without instruction!
FatBombs are an invention in the Paleo/LCHF community. They are a snack-like food that hold a punch of long lasting energy – sorta like a healthy chocolate bar... If you are just starting on a LCHF lifestyle go slow with these, the fat content, as the name implies, is formidable!
Yield: makes 12 mini cupcake-sized bombs


Prepare a 12-cup mini-cupcake pan with paper liners and set aside.



  • Equal amounts (say, 3 tablespoons) of coconut oil, seed or nut butter, cocoa powder

  • 1 teaspoon cinnamon (or to taste)

  • 1 teaspoon vanilla extract (or to taste)

  • Stevia – sparingly to taste

  • Optional: Chopped nuts or shredded unsweetened coconut – 1-2 tablespoons



Place the coconut oil and nut butter in a microwave proof bowl (or spouted measuring cup) and heat in 30 sec intervals, stirring after each interval, until melted.

Mix in the the rest of the ingredients and stir until smooth.

Pour or spoon the liquidy mixture into your cupcake tins and place in the freezer until firm (about 30 minutes should do it)

These need to be kept in the freezer until served. I usually put mine in my lunch, which I then keep in the fridge until I need a shot of energy (that will last me a couple of hours).

Brussel Sprouts – but not like you the ones you probably ate when you were growing up!

             These are seriously good. So good you will not relegate those hard green baby cabbages to holiday meals only. You are going to want to eat these every week! 

Yield: Makes 4 to 6 servings


  • 3 tablespoons olive oil or coconut oil, or butter

  • 1 tablespoon minced shallot

  • 12 large Brussels sprouts (about 1½ pounds), trim off the end of the core and separate a few leaves from  each sprout. Then finely slice the bulk of that cute little cabbage, creating about  8 cups of Brussels sprout slices including about a cup of whole outside leaves. At this point I put the whole lot in my salad spinner and give it a rinse and spin

  • ¾ cup shelled unsalted natural pistachios. I use whatever I have in the cupboard – walnuts, almonds or pecans

  • 2 tablespoons fresh lemon juice


Heat oil in large nonstick skillet over medium-high heat. Add shallot and stir 20 seconds. Add sliced Brussels sprouts and pistachios and sauté until leaves begin to soften but are still bright green, about 3 minutes. Toss in the whole leaves in the last minute or so and stirfry. Drizzle lemon juice over. Season to taste with salt and pepper. Transfer to bowl and serve.




I spent the day (summer 2015) at a local Farmers Market and had a great time chatting with real farmers about their animals and their crops. I learned about Berkshire pigs and Russian Porcelain garlic. I met my husband’s favourite meat pie lady – we’ve been enjoying Jenny’s pies for about 5 years now and this is the first time we’ve met her (usually her husband manned the stall at the market). We nearly hugged her despite never having met her before. A meat pie is a serious thing in our house – we’ve tried many but rarely do they live up to our expectations. Jenny’s do. My husband has nightmares where he might not be able to find her pies (he has scouted out 2 local stores that carry them – but what if they run out and its November – 5 months before the next market?)


I also chatted with Grant who raises grass fed beef and learned that hormone-free does not mean antibiotic-free. He also explained that if the cow is eating grain then it will NEED to have been given antibiotics. Read labels closely, or better yet speak to the farmer that raised the cow, if you can. (I spoke to another farmer last week and he said that he only gives grain to his cows for the last couple of weeks before they are slaughtered. He thinks this makes the meat taste better. His cows do not go to a feed lot and thus – despite eating some grain – they do not receive antibiotics. He is totally willing to forgo the grain if the customer prefers. I do prefer no grain and I also know where I'm getting my next side of beef! See what you learn when you go to the source?)


A focused medical practice