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.