In a contest between low carb v bloating starch & sugar; the ketogenic approach seems to be boasting “anything you can do, I can do better!” And that’s certainly the case with this recipe – celeriac chips!

When you first start a low carb or paleo regime, a lot of old favourites suddenly feel out of bounds. Without a little learning, any attempts to recreate them can often seem half-hearted, presenting a poor substitute for the dish you’re trying to copy.

With a little experience however, the food world is your oyster. And one thing I’ve genuinely missed…? Chips! Not that we ate them much anyway, but it’s always been more the feeling of depriving yourself that’s hard – the sense of ‘I can’t have this’ which makes you want it all the more!

Well celeriac chips are in no way a poor relative of their potato cousins. In all honesty, they taste far better and have a warm nutty flavour which is truly irresistible! And at circa 5g net carbs per 100g, they’ll hardly break the carb bank, leaving ketogenic dieters, paleo fans and both types of diabetics free to tuck in with gusto!

So without further ado, the next life-changing low-carb experience awaits. And it couldn’t be easier!

Heat sunflower or vegetable oil in a frier or on the hob until circa 130°c. Whilst the oil is heating, peel your celeriac root with a sturdy peeler, then cut the ball in half vertically. Follow this by cutting each half into 1cm thick slices, then cut each slice in turn into 1cm wide batons.

Once the chips are cut, lower them into the hot oil and leave to cheerily bubble for 8-10 minutes until cooked through, but not brown. When I say cooked through, image ‘bite-able’!

When ready, lift the chips out of the oil and place on greaseproof paper or kitchen towel. Now turn up the temperature of the oil to circa 180-190°c ergo good and hot! Once the oil has reached the desired temperature, lower the chips back in and fry for a further 5 minutes until they’re golden brown with a slight crisp around the edges.

Lift out and place back onto kitchen towel again to drain for a couple of minutes. Dredge with a generous sprinkle of sea-salt and serve up to the ravenous horde. I’ll wager you try at least one before they reach the table!

A good low carb dip or sauce is garlic mayonnaise (aioli). What more can you want? So forget the humble potato – there’s far finer things on the horizon. When it comes to low carb, the grass is certainly greener. But don’t just take my word for it, try this recipe and give it a go yourself. You won’t regret it!

Thanks for reading and bon ap!

Adam.

As Summer fades into Autumn, we seem to sit on the fence when it comes to food.

The heart and stomach are divided – half yearns for the substantial filling fare of October’s darkening nights; whilst the other half seems to mourn the carefree, light & delicate taste of Summer, as it slowly slips away for another year without a trace.

The kitchen garden seems to feel the same way. It clings on desperately to the last vestiges of warmth and sunlight, fighting to retain the fruits of its harvest until the last possible moment.

One such taste of Summer is sorrel. This wonderful leafy herb has a sharp, lemony taste, which reminds me in crispness of a sour green apple. It could never be accused of robustness and tends to wilt soon after picking.

Thankfully the greenhouse has coddled what’s left of mine; sufficient to serve up one last elegy to Spring. So let’s drink to that whilst we can!

The delicate tang of this fragile flavour responds well to richness. It serves as a counterpoint to deeper taste-profiles; lifting them and lightening the mood, like a laugh in the library.

In this instance, I’ve paired it with the luxuriousness of cream cheese and parmesan – all superb low carb ingredients, which makes this a great dish to serve up to diabetics, ketogenic-dieters or those following a paleo regime.

Serve it as a light lunch, starter or main meal bulked up with broccoli or cauliflower. If you can’t get hold of sorrel, fresh spinach and a good squeeze of lemon juice will do the job admirably. We aim for flexibility in the Low Carb Kitchen! So give this a try and let me know how you get on.

This dish couldn’t be easier to prepare. Allocate one third of a 200g tub of full fat cream cheese per portion.

Place your cod pieces (no pun) onto a baking tray and drizzle with olive oil. Season well and place into a hot oven for circa 15 minutes until the fish is cooked through.

Meanwhile, spoon your cream cheese into a heavy-based saucepan. Place this on a low heat and pour in a dash of double cream and a tablespoonful of water per portion. Season and stir well until all the ingredients are combined.

At this point sprinkle in a generous handful of grated parmesan cheese, squeeze in some lemon juice and add half your roughly chopped sorrel (at least a cupful).

Bring the sauce to a light simmer, then once the fish is ready, plate it up and spoon the sauce all over the top, erring naturally on the generous! Think ‘lashings’…

Finish will a flourish of the remaining chopped sorrel and some shavings of parmesan to garnish. One last touch of lemon or lime juice will cement the lightness of Summer, then simply tuck in and enjoy!

Low carb cooking doesn’t get better than this!

Thanks for reading and bon ap!

Adam.

As Autumn slowly creeps in, we start to welcome back old friends to the kitchen and garden. One such returning hero, is Cavolo Nero; the dark highwayman of the vegetable beds!

Mysterious and enigmatic, the inky black leaves of this striking plant grow in strident clumps, rather than forming a cohesive ‘head’ like cabbage or other leafy greens. This lends it an almost cavalier ‘gothic’ appearance, which is as much of a pleasure to gardener as it is to low-carb diner alike!

But above and beyond its rather edgy & peculiar looks; this rugged Tuscan cousin of kale is absolutely delicious! And variety of side orders is particularly welcome on a low carb / ketogenic diet, where the risk of ‘vegetable monotony & repetition’ lurks around every corner!

Use it on its own, in stews, baked, sautéed, fried, steamed or with roasted vegetables. Its astounding utility is equally as striking as its good looks! And like all ingredients on this blog, Cavolo Nero is particularly low in carbohydrate (just 1.8g net carbs per 100g); so it’s perfect for ketogenic diets, diabetics or those following a paleo-plan. I’ve even heard it described as a super food; and if I’m honest, in this instance I can’t really disagree!

To cook this rugged brute, start by trimming off the tough white stalk at the base of the leaf. I tend to cut a ‘v’ into the stem, preserving as much of the green leaf as possible. Then simply chop the leaves into inch lengths, give them a good rinse in cold water, then strain into a sieve or colander.

Whilst the Cavolo Nero is draining, thinly slice an onion and soften on the hob in a generous spoonful of butter until it turns translucent. As the onion softens, chop your broccoli into chunks and add to the pan, stalk first as this is the longest part to cook.

Once the broccoli is in, add a couple of cloves of chopped garlic and crumble over a chicken stock cube or two. You could also use a cupful of fresh chicken stock if you’re glamorous enough to have this to hand.

Season the mix well, then pile in your Cavolo Nero and follow it with a god handful of frozen petits pois (overpriced peas). If you’re using fresh stock, there’s no need to add any liquid; if you used stock-cubes, pour on a half cupful of water to prevent the contents from sticking.

Stir the lot, then place a lid firmly on the pan. Cook for between 5 and 10 minutes on a low heat, until the Cavolo Nero has wilted down but still retains its bite.

Whilst the pan is on the hob, grate a good whack of parmesan cheese and sprinkle this over the vegetables once cooked. Fold the cheese into the vegetables, garnish with freshly chopped basil or oregano then rush to the table whilst the lot is still piping hot. Serve alongside meat, fish or use as a base to eggs florentine.

One word will sum up the lot… delicious!

Thanks for reading and bon ap!

Adam.

If you’re just starting a ketogenic- or low-carb diet, food choices can sometimes seem a little daunting! Alternatively, if you’ve already been on the plan for a while; finding inspiration for ‘what to have for dinner tonight’ can also prove a challenge!

Never fear however; County Walks in Ketosis has a huge library of delicious LCHF recipes to help along the way.

Chicken is a great option for a huge range of dishes. It’s brilliant in starters, soup or salads, and translates beautifully into rich, sumptuous dinners in a myriad of forms. Its morish yet mild taste can be coupled with exotic flavours from all around the globe; from Middle-Eastern dishes, through to classic French, American, African, Indian, Italian and of course English (he says proudly!).

Its versatility is truly its crowning feature; but it also has an added bonus – it’s incredibly quick to cook and so many cuts are readily available from the local supermarket or butcher, that practically anything is possible!

To provide a little inspiration, I’ve assembled my top 20 ‘chicken’ recipes from this blog. Simply click on the title/hyperlink below to take you straight to the relevant page.

All recipes can be browsed by picture on my pinterest page: country walks in ketosis pinterest.

1. Chinese Leaf Cabbage with Ginger & Peanuts, Served with Crispy Roast Chicken

2. Sweet Chilli Chicken with Buttery Egg-Fried Cauliflower Rice & Cheese Griddled Aubergines

3. Timbale of Chicken, St Agur & Black Olives with Basil & Pumpkin Oil

4. Yoghurt & Cumin ‘Chicken Skewers’ with Roasted Aubergine & Aromatic Cauliflower Rice

5. Warm Jerk Chicken Salad with Quail’s Eggs & Yellow Peppers

6. Warm Paprika-Chicken, Bacon, Edam & Green-Bean Salad with Tangy French Vinaigrette

7. Fiery Jamaican Chicken & Pork with Rum, Coconut & Turmeric Rice

8. Black Forest Chicken with Courgette-Noodles

9. Chinese Chilli Chicken-Drumsticks with Spicy Butternut Noodles

10. Chicken, Chorizo & Chicory Gratin with Smoked Ham, Brie & Emmental

11. Slow-Roasted Chicken with Sausage, Sage & Onion Stuffing & Rich Gruyere, Parmesan Mornay

12. Jamaican Jerk Chicken with Spinach & Coconut Cauliflower-Rice

13. Creamy Italian Pesto, Smoked-Bacon & Mascapone Chicken with Fresh ‘Traffic-Light’ Salad

14. Spatchcocked Roast Chicken Satay with Buttered Greens & Cauliflower Rice

15. Warm ‘Greek-Style’ Chicken Salad with Roasted Aubergine, Courgette, Basil & Halloumi

16. Earthy & Aromatic Spanish Chicken with Chorizo, Aubergine & Buttered Savoy

17. Classic Chicken Caesar Salad

18. Chicken in a Creamy White Wine, Tarragon-Sauce with Roasted Courgette-Gratin

19. Sage-Roasted Chicken with Creamy Forestière Mushrooms, Broccoli & Sugar-Snap Peas

20. Creamy, Mild, Cauliflower, Celery & Coconut Korma (adapted for shellfish or chicken)

Enjoy browsing and thanks for reading. Bon ap!

Adam.

This dish can only be described as a textural symphony! Picture eating something the texture of clouds, interspersed with pools of stringy, melted mozzarella & the chewy crunch of salty smoked bacon. Well this recipe has it all!

Don’t be put off trying these because you think soufflés are difficult or fiddly. They’re actually very simple to prepare; all you have to do is understand the process, then you’re off and away! So what is that process…?

When you cook an egg it turns from liquid to solid. You see this when you fry an egg, scramble it, poach it &tc. It’s the protein which solidifies in heat; and a soufflé is no different from this. The act of a soufflé rising is the same as a cake. Hot air rises, which lifts the mixture upwards. Then, once the right temperature is reached, the heat solidifies the egg-proteins and the air-bubbles are ‘locked’ in place. Meringue has the same process – the proteins form a hard, crystalline structure which supports and holds up the rest of the mixture – quite simple, and quite marvellous!

If the egg-whites hold something up, what is it they’re holding? The answer to this is your soufflé mix, which carries the flavour of whatever you’re cooking. In this recipe I use parmesan, mozzarella cheese and bacon, but the process is the same for all. Whatever your ‘flavour-bearing mix’ is made of, you need to ensure that it’s the texture & consistency of melted chocolate. It’s that easy. Follow this rule of thumb and you’ll have perfect soufflés every time!

Before I jump the gun and detail the recipe in full, it’s worth noting that these are wonderful for a ketogenic diet, as they contain virtually no carbohydrate! This makes them ideal for diabetics or those who do not include gluten in their regime. You can make soufflés with no ‘solids’ at all; just the basic ingredients. This means they’re cheap, versatile and incredibly quick! Now do you see why I love them?

Start by cutting 6 smoked bacon rashers into a fine dice. If you have pre-cut ‘lardons’, all well and good. Fry these in a little butter for 10 minutes, or until the bacon is brown and crispy around the edges. I used 6 rashers for 4 soufflés. Once ready, remove from the heat and drain the bacon on kitchen-towel.

Whilst the bacon is cooking, you can start your egg-whites. In a clean mixing-bowl (I use a copper bowl as this stabilises the whites far better than anything else); separate 4 eggs, placing the yolks in a smaller bowl to form your mix. When it comes to separating eggs, I must admit to ‘not being flashy’. I simply crack them on the side of the bowl and strain the white through my fingers.

Once your eggs are separated, whisk the whites until they form stiff peaks. Volume should be minimum 8 times what you started with, and you should be able to upturn the bowl over your head and the mixture stays in situ (if it doesn’t then you have only yourself to blame!). The whisking forms valuable aerobic exercise for the cook. I strongly recommend that you do it by hand and don’t cheat by using an electric whisk! This way, you get to ‘understand’ the ingredients more, and get a true feel of how different foodstuffs behave.

Now prepare your soufflé dishes. Butter these liberally with a piece of greaseproof-paper. Your soufflés will rise better if you give them something to climb up, other than just butter. What do I mean? They’ll climb the walls of the dish a lot more reliably if they get a handhold – sprinkle some grated parmesan around the ramekin, all over the butter. This gives them a ‘rough surface’ to grip onto as they rise; much like a trellis!

Into the bowl with the egg-yolks, scatter in a generous handful of grated parmesan cheese and a half-dessertspoonful of Dijon mustard. Follow this with your crisped bacon and season well. Now bear in mind my rule of thumb above. You want this mix to be the consistency of melted chocolate. To achieve this, mix in double-cream until you have the right texture. You shouldn’t need much; three to five tablespoons maximum.

Now scrape some of your egg-whites to the side of their bowl and add your soufflé-mix. This will need to be folded into the whites with a good metal spoon. If you simply mix this in, you’ll knock out all the air. Folding is exactly as it sounds – you turn the mixture over on top of itself, so that gravity does the work, not your spoon! At no point should you be cutting through the middle of the mix, you just want to continue lifting and turning until the two are incorporated. It should be a pleasing, yellow, moussey texture, with traces of white still visible and air bubbles prevalent throughout.

Ladle the mix into your prepared ramekins until it’s a few millimetres shy of the top. Cut a ball of mozzarella into half-inch chunks, and drop a few pieces of the cheese into each ramekin. These will sink slightly into the mix, but that’s exactly as we want things. The cheese ‘melts’ into the soufflé, forming pools of molten mozzarella beneath the surface. So if the cheese sits on top of the mix, we wouldn’t achieve the right effect!

Place the ramekins onto a baking-tray and into a hot oven they go for circa ten minutes. If your oven has a glass-front, you can have the joy of watching them rise. I’m fortunate enough to have an aga, which means I can open the door and peek in with no danger of the temperature falling.

You’ll know they’re ready when well risen over the surface of the ramekin. The top should be lightly firm to the touch and the surface should be evenly coloured a light ‘caramel’ shade. I always like to have a slight crispness on top, to contrast with the smooth inner, but that’s up to you. Experiment with your results – you’ll soon find out how you like them best.

Serve up straight from the oven. The top will sink down within a couple of minutes, so make sure your admiring onlookers are already in place at the table when you take the dish out of the oven! All in all, incredibly straightforward, fuss-free and delicious – oh, and yes; a trifle grand!!

Browse this and other recipes by picture on my pinterest page: country walks in ketosis pinterest.

Thanks for reading and bon ap!

Adam.

Food fulfils many functions in life. Beyond mere fuel, it can represent warmth, nurture, togetherness, nostalgia, adventure and sometimes even a challenge! And then on rare occasions, food can go beyond all these things and offer something more; something just that little bit special. At times, a dish can bring complete surprise and delight; it can make you forget everything, close your eyes and utter a blissfully contented ‘mmmm‘. At such times, food can be a real treat, pure and simple!

Well this recipe is certainly that; I truly can’t praise it enough! It’s warm, filling, indulgent, aromatic, rich, satisfying… the list goes on and on! But normally when food attracts this kind of praise, there’s three words you don’t expect to hear when describing it – quick, simple and straightforward!

The origins of this strangely named dish take root in the Anglo-Indian melting-pot of the 18th century. As the British Empire opened up spice-routes into London from the East; a brave new world of exotic flavours opened up, and the English love affair with Indian cuisine was born. The rapidly growing new wave of aspiring middle-classes were first to jump on this band-wagon; albeit with little understanding of this trend, or any actual knowledge of what they were eating. In the Sporting Magazine of 1798, one gentleman writes: “I supped … in his house on Mulagatoney or pepper-water.”

Pepper was the one ‘known & recognised’ flavour that people of the time could latch onto. As a result, a myriad of rather queer and extraordinary recipes were published, attempting to capture the flavour of aromatic Eastern cuisine through the use of existing local or readily available ingredients such as peppercorns and onions. I laugh to think at how these first attempts as ‘kurrys’ must have been received; especially in light of the fact that no-one had any real point of comparison or yardstick against which the cook’s efforts were to be judged! Thankfully, today’s larder is much better stocked and we’re able to take full advantage of the world’s rich & varied food-palette at comparatively low cost and effort.

The words ‘ketogenic diet’ would seem as strange to 18th century ears as the word mulligatawny itself. Well this recipe is a perfect low carb dish. Blood sugars will remain stable, with no ramping of insulin-levels; making it the ideal concoction for diabetics, gluten-intolerants or those on a paleo-plan.  I strongly urge you to give it a try – you won’t regret it!

Finely slice an onion and two sticks of celery, then add these to a heavy-based saucepan with a splash of oil and a large spoonful of butter. Saute these on a medium heat for a few minutes, then add a crushed clove of garlic and sprinkle in the following: one teaspoon of chilli-powder, half a teaspoon of ground fenugreek, one teaspoon of cumin, a teaspoon of ground coriander and a good grind of pepper. Let these cook through for a minute or so, then pour in two pints of chicken stock (or stock-cubes and water) and bring to the boil.

Once the soup is at a rolling simmer, add the contents of a can of full-fat coconut milk, then lower the heat and leave this to reduce until the mix is thick and glossy, resembling the texture of single cream (circa 20 minutes).

Finely slice a generous handful of mange-tout and add these to the soup, cooking them until tender for a further 2 or so minutes. Then empty in your crayfish tails (or prawns if you prefer). Let these heat through for a further couple of minutes, then give it a good taste to adjust the seasoning. You’ll need to add a small sprinkle of sweetener to balance and round off the flavour. Do this a little at a time, until the levels are to your liking; then finish the dish with a good squeeze of lime or lemon-juice and a handful of chopped coriander.

Hey presto, your delicious low carb mulligatawny soup is ready! Ladle into bowls and eat whilst still piping hot! I’ll wager everyone will go back for seconds – there was not a drop left in the pan when I made this; and once you’ve tasted it, you’ll soon see why!

Browse this and other recipes by picture on my pinterest page: country walks in ketosis pinterest.

Thanks for reading and bon ap!

Adam.

Sometimes all we want is something that’s quick and easy but in no way compromises on taste! Well this recipe is just that! Team it with a green salad as a starter or light lunch; or serve with steamed vegetables and roasted celeriac for a more substantial main course. Either way, this is a perfect dish for those evenings when you’re late home from work and don’t fancy using every pan in the kitchen! A chopping-board, sharp knife and a baking-tray are all you need; then 15 minutes later, dinner is served!

The taste-combination of smoked cod, parmesan and basil-pesto is divine! The three flavours are all equally robust, so they complement & carry each other in perfect equilibrium. The vegetables go velvety smooth and the cheese melts down into the sauce, forming ‘swirling layers’ of flavour – it’s amazing how something so simple can deliver such profound results!

There’s practically no carbohydrate here at all, so ketogenic-dieters and diabetics will be in ‘food heaven’. As will those on a paleo-regime or coeliacs, as there’s no gluten to worry about; just food as nature intended!

On a sturdy chopping-board, finely slice half a leek and half a yellow pepper. Pile these into the centre of generous tinfoil sheets, then spoon a teaspoon of basil-pesto on top of each pile. Shave some parmesan curls into the centre with your knife, then lay your smoked cod fillets across the lot.

Grind on some black pepper, then fold the edges of the tinfoil into the centre to form square ‘parcels’. Onto the baking-tray they go, then into a hot oven for 10 minutes until the fish is cooked through.

When they’re good and ready, simply unfold the parcels and spoon the fish into your serving-bowls. Pour the vegetable contents and sauce all around, then pile up your green salad on the side. Hey presto, dinner is served!

Browse this and other recipes by picture on my pinterest page: country walks in ketosis pinterest.

Thanks for reading and bon ap!

Adam.

If you’re just starting a ketogenic- or low-carb diet for the New Year, food choices can sometimes seem a little daunting!

Never fear however; County Walks in Ketosis has a huge library of delicious LCHF recipes to help along the way.

Salads are great as a quick low-carb lunch, healthy starter or side-accompaniment to a main-course. They’re ready in minutes and are bright, colourful and fuss-free!

To provide a little inspiration, I’ve assembled my top 10 salad recipes from this blog. Simply click on the title/hyperlink below to take you straight to the relevant page.

All recipes can be browsed by picture on my pinterest page: country walks in ketosis pinterest.

Top 10 salads:

1. Paprika-Chicken, Bacon, Edam & French-Beans

2. Spinach, Asparagus & Goat’s Cheese

3. Emmental, Smoked Ham & Avocado

4. ‘Russian Millionaire’s’ Salad (you’ll quickly see what I mean)

5. Padron-Peppers with Parmesan & Salami

6. Greek Chicken & Aubergine

7. Smoked Mackerel & Green Beans

8. Avocado, Bacon & Blue Cheese

9. Prawn, Pepper & Celeriac

10. Classic Caesar Salad

Enjoy browsing and thanks for reading. Bon ap!

Adam.

This dish is everything a salad should be – fast, effortless and full of flavour! Just the thing for a delicious low-carb lunch or nutrient-packed starter!

I always feel that salads should be as visually pleasing as they are rich in flavour. The addition of bright yellow and red cherry-tomatoes serve to lift the dish and provide a splash of much needed ‘cheery colour’ amidst the grey of winter!

All ingredients are low in carbohydrate, so are suitable for a ketogenic diet, or those with diabetes or a gluten-intolerance. But as always, the contents of this salad can be varied in line with whatever you have available at the time. Chicken, bacon and cheese however form a delicious taste-combination which delivers outstanding results every time!

Details of how to make the vinaigrette can be found under the following link: classic French vinaigrette. I strongly urge you to give this a try. It’s incredibly easy and will rapidly become a store-cupboard staple. You can use it to dress pretty much any salad, as well as a lot of hot dishes, to include vegetables such as celeriac, winter cabbage or sautéed peppers. Its moreish tangy flavour will complement a huge range of ingredients – no kitchen-cupboard can be complete without it!

Start by pan frying your bacon in a little butter to prevent it sticking. Once nice and crisp, lift out of the pan and place on kitchen-paper to drain. Add your chicken to the pan (I used leftovers from another dish, but you can equally use thinly sliced strips of chicken breast or finely diced brown meat, such as thigh or leg). As soon as the chicken is in the pan, dust it lightly with a generous sprinkle of paprika and season well. Continue to sauté, stirring occasionally, for a good 5 minutes, until the outsides start to crisp. Then lift the chicken out of the pan and set to one side to cool slightly.

Keep the pan on the heat and turn up your stove to the highest temperature. Pour in a centimetre of water and bring this to the boil. Whist the water is coming to the boil, top and tail French beans then add them to the pan when the water is ‘rolling’. Cook for two minutes then plunge into cold water so that they retain their vibrant colour and crispness.

The final usage for your pan is to cook a couple of eggs (I love one-pan dishes – it really economises the washing-up!). I used quails eggs because we had them in after Christmas, but hens’ eggs are an equal delight! The cooking method is quite up to you – you can poach, fry scramble or make into an omelette then slice to form strips. I opted for the quick sautéing method – one minute and they’re done! Once cooked, transfer the eggs to kitchen-towel to drain.

Into your salad bowl, place a good couple of handfuls of fresh green salad and follow this with your drained green-beans (I always pat them dry with kitchen-paper to avoid a ‘watery salad). Ladle a couple of spoonfuls of vinaigrette over the top and mix in well with your hand or a spoon. Season enthusiastically, then start to layer up your bacon and chicken.

Disperse the above with slices of cherry tomato and thinly chopped Edam cheese. If you don’y have Edam, any comparative cheese will do. Preferably you want something with a bit of texture, to serve as a contrast against the other ingredients. For this reason alone I’d avoid soft cheese, but I certainly shan’t judge you if you over-rule this advice!

Once all your ingredients (chicken, bacon, cheese, tomatoes, salad-leaves and eggs) are stacked into a delicious pile; finish the dish with a final flourish of vinaigrette and some chopped basil.

Low-carb doesn’t get much better than this! And all in 10 minutes!

Browse this and other recipes by picture on my pinterest page: country walks in ketosis pinterest.

Thanks for reading and bon ap!

Adam.

You can’t beat a classic! French vinaigrette must be the definitive dressing for salad. Rich, thick and tangy, it’s incredibly versatile and can be served with a myriad of different things. As such, it’s a store-cupboard staple, and no kitchen can be considered complete without it!

Despite its wonderful taste and ease of preparation, few people seem to get it right. The dressing should be thick and emulsified; more of a coating than a pouring dressing. The flavour should have just the right amount of sharpness, thereby able to cut through strong ingredients such as cheese, smoked fish and cured meats. I always think it’s at its best when served simply however; tossed over crisp green leaves or crunchy French beans. When topped with a light shaving of parmesan, such dishes become a delicious meal in themselves!

A common mistake with vinaigrette is the use of olive oil. This will result in an unattractive suspension which quickly separates. You’re left with a green sludgy liquid which tastes as bad as it looks. In my experience, the best oil to make vinaigrette is sunflower oil. It’s light in flavour, which allows the other ingredients to deliver the taste. If all you can taste is oil then there’s very little point! You may as well stick with that and save yourself the effort!

Another positive is that French dressing is also incredibly low in carbohydrate. This makes it brilliant for a ketogenic diet, and eminently suitable for diabetics or those with a gluten-intolerance. Keep it in the cupboard to ‘dress up’ a quick low-carb lunch or starter. You’ll soon wonder how you ever got by without it!

The recipe is incredibly cheap and easy to follow. I always make it in a big batch, as it keeps for months. The below makes just over a pint and a quarter, so you can keep it in a sealable Kilner jar, ready on hand for whenever you need it.

Into a food-processor with the blade attachment, rip in a good handful of fresh parsley leaves and crush in two cloves of garlic. The parsley serves to ‘calm’ the taste of the raw garlic, thereby delivering a light, mellow flavour, rather than a dressing which tastes of garlic alone. Sprinkle on a large pinch of coarse-salt and grind in a good whack of pepper.

Pulse these in the food-processor until the parsley is finely chopped. At this stage, spoon in two large tablespoonsful of Dijon mustard and squeeze in the juice of one lemon. Measure 100ml of white-wine vinegar and pour this on top, then start the motor to form a busily whirring pale-yellow mix.

Into a jug, measure out 600ml of sunflower oil and then pour this very slowly into the processor’s funnel, the motor going all the time. You want the oil to be added as a constant drizzle. Too much to quickly will mean the mix separates and does not emulsify. The dressing will soon thicken to a thick mayonnaise-like consistency. Once all the oil is incorporated, stop the motor and give the dressing a taste,

The flavour should be pleasantly sharp, but not so vinegary as to make you wince. If it needs more oil, add this slowly until the flavour tastes right. Hey presto, your dressing is done!

Spoon the vinaigrette into a Kilner-jar and then gaze lovingly at it with pride! Your salads will soon become the envy of all your friends and lunches need never taste flat again!

Browse this and other recipes by picture on my pinterest page: country walks in ketosis pinterest.

Thanks for reading and bon ap!

Adam.