Tag Archives for " Keto "

Recipe for Fat Head, Keto Pizza & Toppings

Keto Pizza Recipe

Can you really have a movie night without a pizza? For months after I had transitioned to keto, I didn’t have any pizza. The crusts are loaded with grains which just don’t work for the ketogenic diet, so I was very happy when I stumbled upon this recipe. When I tasted it for the first time I almost cried. This recipe is flop-proof and tastes so good!

The recipe I’m sharing here is the one my mum uses to make my pizzas, it originally comes from the Fat Head movie’s website. It’s basically just the recipe for the base that’s from Fat Head, but I will also share our recipe for the sauce and some topping ideas. You will need to prepare any toppings ahead of time as the base is cooked separately and then will be topped with ready cooked toppings.

Fat Head Keto pizza base

Fat Head Keto pizza base

Fat Head Pizza Base

Makes 8 slices, each approx: 141cal | 3g C | 11g F | 8g P

  • 1 and a half cups grated mozzarella
  • 3/4 cup almond flour
  • 2 tbsp cream cheese (soft cheese in the UK)
  • 1 egg
  • garlic salt
  • parchment paper and cookie sheet

Instructions

  1. Melt mozzarella and cubed cream cheese in the microwave – heat on high for 1min, then mix and heat again for 30sec, stir again.
  2. Stir in the egg and almond flour.
  3. Wet your hands and spread the dough thinly on the parchment paper, it should be smooth. If it’s stringy then the cheese is too cold, heat in the microwave again for 20sec.
  4. Poke holes in the flattened base with a fork.
  5. Sprinkle garlic salt (or regular salt and herbs of your choice)
  6. Bake in the oven at 220*C for 8 min, check it and poke any bubbles with a fork and continue baking for a total of 12-14min or until slightly brown on top.
  7. Top with ready cooked toppings (prepare these in advance) and return to the oven to heat up and melt the cheese to your liking.
non-stick keto pizza base

Tuna and onion pizza, doesn’t stick to the paper

My mum follows these instructions and it comes out perfectly every time. I hope you enjoy your keto pizza as much as I do!

Tomato Sauce for Pizza

To cover 8 slices, each approx: 10cal | 1g C | 0.6g F | 0.2g P

  • 1 tsp coconut oil
  • 20g onion
  • 1 clove garlic
  • 100g unsweetened Italian chopped tomato (usually comes in a jar, carton or tin)
  • salt and pepper to taste

Instructions

  1. Fry the onions and crushed garlic in the coconut oil
  2. Add the tomato sauce, salt and pepper and cook until boiling point, then simmer for a few minutes so flavours combine.
  3. Set aside until base is cooked and ready to be topped.
  4. Spread over pizza base before adding your favourite toppings
Chicken keto pizza

Chicken, onions and bell peppers

Pizza Topping Ideas

Remember to calculate your macros for the toppings, if spread out evenly you can calculate approximate macros for each slice by dividing total macros by how many slices you have cut or eaten. Not all these ideas are low histamine, check your histamine list to avoid your  personal triggers.

  • Chicken and bell peppers
  • Bacon, feta and mushrooms
  • Tuna with capers, onions, yellow bell peppers or olives
  • Thinly sliced and grilled aubergine, courgette and bell peppers
  • A combination of different cheeses (mozzarella, feta, cheddar, gorgonzola, spicy, sweet, etc)
Bacon and vegetable keto Pizza

Bacon and vegetable pizza

I hope these recipes and ideas will help you enjoy your keto journey even more. Please let me know in the comments below if you’ve tried any of these or have discovered any amazing toppings you’d like to share. Buon appetito!

The Fat Head Movie

Visit the Fat Head website (click here) or watch the movie (click here).

How to set up a macro tracking app for your ketogenic diet, part 2

Keto macros

The thought of tracking macros scares many people into delaying their keto journey, but it’s really not as complicated at it might seem. There are some great tools available that make the whole process so easy.

Also, some people are not aware that you do not need to calculate your macros, you can just wing it and wait for ketosis and fat adaption to kick in. It might just require more patience and it certainly depends on the results you’re after and the results you’re getting from your chosen method.

If your goal with keto is to lose weight, then you could start losing in your first week, simply by switching to the keto approved food list! I would recommend, however, that if you’re aiming to treat ME/CFS or any other chronic illness, like I am, that you track from the start to make sure you become fat adapted as quickly as possible because that is where the ‘magic’ happens.

In Part 1 of this series, we looked at setting goals and calculating your macros. In this second part, we will look at how you can easily track your macros on a daily basis using some very handy apps. I will show you how to set them up. It is way easier than it seems at first!

Part 3 will be about which foods to eat and how to plan your meals using these tools so you take all the guesswork out of staying within your macro limits.Continue reading

Low Histamine Keto Meal Ideas, Week1, Oct 2017

Meal ideas wk1 Oct'17

It's that time of the week again! Time to start thinking about what we will eat in the week ahead. As most people who attempt a change in diet are aware, planning is essential if you want to minimise the chances of falling off the wagon.

In these posts, though, I do not plan ahead, but show you what I've eaten this week in the hope that thy will help you in your planning. These are my favourite meals from the past week, meals I can look back over in the future when I'm short on ideas. I hope they will inspire you too.

Continue reading

My weight loss journey

Weight loss journey

People with chronic illness often find it hard to lose weight and many wrongly believe that it’s useless changing their diet because they cannot exercise.

Most of my weight loss journey was without exercise, mostly bedridden, but still consuming decent meals daily. At one point even three cooked meals daily! It’s a slow process that requires commitment and consistency and I haven’t only lost weight, with diet changes alone, I am no longer bedridden!

What you choose to eat can really make a big difference in your life.

When I started my low carb, high fat, clean eating journey in 2015, just before my ME/CFS diagnosis, I weighed 79kg.

I was wearing size 18/20 clothes and my health was rapidly deteriorating. I picked up every bug that went around. I was exhausted and I had frequent headaches, shooting pains throughout my body and doctors couldn’t figure out what was going on, all tests they did came back healthy. I decided that it was probably just because I was very unfit and not eating well enough, so I decided to get into shape and take better care of myself.Continue reading

Low Histamine Keto Meal Ideas, Sep 2017

Sept 2017 meal ideas

This is the first of what I hope will become a regular series on my blog: low histamine ketogenic meal ideas!

I had initially thought of doing weekly meal plans in advance and sharing them here with you, but my health doesn't allow for consistency like that and I've only ever managed the first post. So I have decided to rather post a round-up of past meals which you and I can scroll through for inspiration whenever we're short on foodie ideas. 

I hope that you will find this series useful, I was relieved to discover I'm not the only one who is in need of low histamine ketogenic meal ideas, there seem to be many people out there with similar issues. You are not alone!

Continue reading

How I’m tackling this ME/CFS flare

It’s almost noon and I’m still in bed. I just Sat up actually when my sis brought me a nice big mug of decaf with coconut oil and quercetin in. Part of my morning routine now, though I’m starting to wonder whether coffee is one of my histamine triggers, despite being decaf. I might stick to golden tumeric milk instead.

The heavy ME/CFS passenger

I had been doing so well for so long that I had almost forgotten how bad these flares can get. It can be discouraging when you are reminded so unexpectedly of the horrible passenger you carry with you always.

This ME/CFS might be managed or worked around for a time, but it does come back to show itself from time to time, makes sure you remember it’s still there and just how strong it is.Continue reading

Histamine Intolerance, how I’m reducing my rashes and hives

rashes and hives

Have you been experiencing itching, rashes or hives since changing your diet? Have you had no luck in identifying an allergen or trigger despite elimination diets and eating clean? If you have recently switched to a low carb diet, it is very possible that you are experiencing an allergic reaction, though you might not be allergic to individual items, it might be a little more complicated than that.

Something I recently discovered, which surprised me, is that people can be histamine intolerant. Many people aren’t aware that histamine is present on all our food, even the fresh, natural produce and meat you buy from your local supermarket. Not only can ingredients contain histamine, but some liberate histamine already present in the body.

Histamine is a compound that is produced by our bodies as well as by the bacteria that grows on our food as it ages. It is released when there is inflammation or an allergen introduced to the body. It has healing properties, but some people are sensitive to it. Anybody who has ever suffered from seasonal allergies will know what that feels like.Continue reading

How carbs make my ME/CFS worse

I have spent so much time on the sofa and in my bed again this week. One would think I’d no longer be surprised by this, but I continue to shake my head every time it happens.

It’s the carbohydrate effect.

This current flare is most likely due to the fact that I’m out of ketosis again since trying to deal with my allergies/histamine disorder. I assume I’m no longer fat adapted because, amongst other things, my munchies have returned with a vengeance!

You see, I’ve increased certain carbs (mainly apples and sweet potatoes) which help reduce histamine building up in the body, but by trying to solve one problem (itching, hives) I’m causing another (ME/CFS flare).

It’s a vicious circle, but one has to decide what the priority is and work with that. For me it was the itching. I just couldn’t take it anymore!Continue reading

Paleo-ketogenic Bounty Bars Recipe

Keto Bounty Bars

I often get asked about the recipe for these delicious treats. When you switch to a paleo or ketogenic way of eating, it is often difficult to come to terms with losing many of your favourite snacks. Finding clean alternatives to snack on is usually very difficult because they either taste nothing like the original or just downright awful! Bounty bars were one of my favourite chocolates, so I was very happy when I first found a recipe for them.

I have no idea where the original recipe came from, but I have made these so many times and changed the recipe a few times, so I will share my own version of these, which I am using now. I love them!Continue reading

The Paleo-ketogenic Cookbook, by Dr Sarah Myhill

PK cookbook

Dr Myhill’s latest book arrived in the mail today! It’s a Paleo-ketogenic cookbook called “The PK Cookbook – Go Paleo-Keto and get the best of both worlds“. It’s not yet been released publicly, the release date is set for 10 October 2017, but I managed to get a copy on early release and love what I’ve seen so far. Click the link above to pre-order your copy.

I’ve been so excited to get this book and have already skimmed through it today, highlighting and sticking post-it notes all over the place!

So far I like all the information I’ve seen, explanations about both the Paleo and the Keto ways of eating and why they would benefit us.

There are lots of charts, lists and scientific explanations sprinkled throughout the book as well as some jokes and  quotes. Dr Myhill’s personality comes through in her writing and makes her books fun to read. There are no coloured photographs or glossy pages, just the good stuff, the stuff that matters.Continue reading