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.