The secret of LCHF success; five foods you need in your pantry.

One of the most important first steps in moving to a low carbohydrate, healthy fat lifestyle is clearing out your pantry.  You can keep sugar-free canned foods like tuna, sardines, and tomatoes but throw or give away your flour, sugar, pasta, rice, ready-made sauces and stock up on these essentials.

1. Coconut products     The humble coconut has become one of the heroes of LCHF eating and it features in a huge range of recipes.  Coconut oil is stable at high temperatures so can be used for roasting and frying.  Coconut cream or milk will help you to boost your fat intake and coconut flakes make a delicious snack.  Try using desiccated coconut instead of breadcrumbs on chicken or fish.

2. Herbs & Spices     When you're eating real food, you'll want to be sure that your herb and spice shelf is well stocked so you can naturally enhance the flavour of your food.  Himalayan rock salt is rich in minerals and I also recommend cracked pepper, turmeric, ground cumin, paprika, ground coriander, chilli powder, cinnamon, garlic and ginger.

3. Nuts     Whether you eat them as a snack or use them in your LCHF cooking, nuts are a versatile ingredient and a valuable source of protein and healthy fat.  Keep a bag of almonds on hand to grind up to make almond flour for baking.  Try gently roasting raw cashews in a little olive oil then tossing them in turmeric for a tasty prebiotic snack that your gut bacteria will love.   

4. Seeds     Now that grains are off the menu, seeds are a natural substitute.  Homemade seed crackers are a quick and very easy to make, so you don't have to miss out on crackers with your cheese or dips.  A handful of toasted seeds will add crunch to your salad and chia seeds are an excellent source of omega 3 fatty acids.

5. Chocolate     Yes, chocolate.  Make sure you have raw cocoa for baking and making LCHF hot chocolate and treat yourself to a few squares of 85% dark chocolate when you feel the need.   We want to reduce carbs, not fun, and a little dark chocolate reduces stress and helps to keep us sane.

This simple creamy coconut and chia pudding is delicious for breakfast.

Ingredients (Serves 4)

1 cup coconut cream

4 tablespoons chia seeds

Fresh or frozen berries to serve (optional)


Stir the chia seeds and coconut together and leave for 30 minutes until the chia seeds have swollen and softened.  Add fresh or defrosted berries to serve.

Five fridge essentials for LCHF success

Making a change to you way that you eat can seem daunting.  It's particularly hard if you've been following a certain set of rules for a long time and are now having to work out how to turn everything that you knew upside down!  If, like me, bread, cereals, rice and pasta have been staples in your diet for decades, the thought of cutting them out is terrifying, not least because you have to work out what to replace them with.

One of the keys to LCHF lies in planning.  Now, when I say planning, I don't mean devising complicated meal plans or spending hours in the kitchen getting to grips with difficult recipes.  The most important part of LCHF is making sure that you have access to the right food when you need it, and that means having the right food in the fridge.

So on that note, here are my 5 fridge essentials for LCHF success

1.  Meat and  Fish     Any type of meat or fish is fine including beef, pork and chicken.  If you're buying prepared meats such as sausages, make sure that they don't contain bread or added sugar.  It's good to make friends with your local butcher who will be able to tell you what's what.  Fatty fish such as salmon are great and stay away from anything with breadcrumbs.

2.  Eggs     One of the mosts versatile and complete foods you can buy, and yes, you can eat as many as you want.  Always buy cage free as happy hens lay healthier eggs.

3.  Vegetables     Veggies will fill a large part of the gap on your plate once the starchy foods are gone.  One of the many amazing things about LCHF is that veggies take on a new lease of life when they're cooked with healthy fats.  Some of my favourites include spinach, mushrooms, avocados, eggplants and asparagus and not forgetting zucchini and cauliflower which transform perfectly into noodles, rice and mash.  

4.  Butter     Using butter in your cooking makes food taste better and helps to fill you up.  Since vitamins A, D, E & K are fat soluble, adding butter to your vegetables will help you to absorb more of these valuable nutrients. 

5.  Cream     Use cream to make simple, delicious sauces, as an accompaniment for a berry dessert and to transform your coffee into a french style cafe creme.  I love creme fraiche (a yoghurt-style, fermented cream) which has a wonderful tangy taste.

Now you're ready to whip together quick and easy meals like this.

Zucchini Noodles with Crispy Bacon Croutons (Serves 4)


  • 4 medium zucchini 
  • A large knob of butter
  • 1/2 a cup of cream or creme fraiche
  • 8 rashers of streaky bacon cut into small pieces
  • 1 tbsp of olive oil
  • Salt & pepper


  1. Cut the zucchini into noodles using a vegetable spiral slicer, mandolin or peeler
  2. Heat the oil in a frying pan, add the bacon pieces and fry until crispy
  3. Melt the butter in a large frying pan, then add the zucchini noodles.  Cook for 2-3 minutes,    turning gently, until they are soft but not soggy.
  4. Add the cream or creme fraiche and gently heat through.  Season with salt and cracked pepper.
  5. Serve the noodles in bowls and sprinkle with the crispy bacon pieces.

What's for breakfast?

There's been a recurring theme with my clients this week - What should I eat for breakfast?  The answer -  protein, healthy fats & unprocessed carbohydrates.  

I started my Friday with 2 eggs & 2 slices of halloumi  (protein & healthy fat) with leftover roasted vegetables & sautéed spinach (unprocessed carbohydrate).  All cooked in delicious organic butter (healthy fat).  

Join me on 22nd June and find out how you can Eat to Lose Weight.  

Have you discovered this great new one-stop organic shop?

Apples & Sage has become my go-to organic grocery store since they opened their doors on Whitehorse Road in Balwyn late last year.  Their product range grows by the week and they plan to launch their online store soon.  I love their fresh fruit and vegetables, which are often cheaper than Safeway's non-organic and they have a very wide range of gluten free products.  Much of their dry produce is self-serve, so if you're looking for a particular ingredient for a new recipe, you don't have to by more than you need.  Owners Leo & Jenny, who escaped the corporate rat-race to live their whole foods dream, have created something very special.  Get down there and see what the buzz is all about.

Nigella's Ricotta Hotcakes

If you fancy pancakes for breakfast over the weekend, try this wonderfully simple recipe from Nigella Lawson.  Served with strawberries and cream they're a big hit with my family.   I've made a gluten-free variety using quinoa flour instead and they worked beautifully too.  

Thanks Nigella; still a goddess!


  • 250 grams ricotta cheese (full-fat / wholemilk)
  • 125 ml milk
  • large eggs (separated)
  • 100 grams plain flour
  • teaspoon baking powder
  • pinch of salt
  • 2 teaspoons oil
  • 250 grams of chopped strawberries or berries of your choice
  • Cream to serve


  1. Put the ricotta, milk and egg yolks into a bowl and mix well to combine. Stir in the flour, baking powder and salt and gently whisk to make a smooth batter. Beat the egg whites until they become foamy - this isn't hard work even, whisking by hand, which is all that's needed here - and then fold them into the ricotta mixture.
  2. Heat the oil in a large frying pan and drop in heaped dessertspoons of batter.
  3. Cook the pancakes for about 1 minute until golden and then flip them over and cook for another minute. Keep the cooked pancakes warm, by tenting with foil on a large warmed plate, while you work your way through the batter, and then serve with strawberries and cream.


Should meat be displayed in butcher shop windows?

It's hard for me to find the words to describe my anger and utter bewilderment that our attitudes have evolved to a point where it is acceptable to blindly eat nuggets made from pink sludge and chew on a burger containing the remains of hundreds of cows (not to mention the odd sick horse) but the site of meat hanging in a butcher shop window is deemed unacceptable.

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Yours in great health