Some dishes are just so delicious there won’t be a scrap left on the plate. So much so, you’ll want to cook them time and time again. Well this recipe is certainly one of those! Crispy spiced duck with cauliflower-rice, studded and jewelled with almonds and saffron.  Quite simply sublime!

Duck is a particularly succulent meat, with a strong rich flavour. When cooked in the right way, the skin goes ‘cracklingly’ crisp, whilst the meat below remains tender and meltingly soft. There’s also a wonderful sense of pride when you carry a plump golden bird to the table. It’s majestic in its finery and remains one of those rare dishes which truly feels like a special treat. The cook’s reward is an army of empty plates, scraped ‘clean as a whistle’ – strong testament indeed that the meal was both appreciated and expertly cooked!

This dish may sound complicated, but is actually incredibly easy to do. All you need is a little time and a good hot oven. This simplicity is echoed in the cauliflower-rice, which is every bit as tasty as the duck itself. The delicate scent of saffron perfectly complements the robust flavours of the duck, and the rice looks truly beautiful when studded with almonds and bright coloured peppers.

Orange-flower water and zest add to the dish’s aromatic profundity; indeed duck and orange is a flavour-partnership which has endured for centuries! All the above is elegantly lifted by the lightest whisper of chilli, which serves to cut through the richness and balance the flavour… a veritable ‘symphony of taste’!

Duck is perfect for a ketogenic diet. Low carb dishes can sometimes lack that satisfying ‘filling’ quality, but this delivers on all levels! There’s no gluten, so those with an intolerance to wheat will be fine; as will diabetics and those on a paleo-regime because there’s no dairy. Everyone is welcome at the table – the more the merrier!

Start by preparing your duck. Make sure it’s at room temperature, then dust the skin lightly with a mix of equal-quantities of garlic-salt and smoked paprika. Season all over and then leave to sit for 20 minutes to develop in flavour. You can leave this over-night if you like, but I’m impatient! Once rested, season all over then sprinkle a little dried oregano over the skin. Place the bird breast-side down into an oven-dish, then into a hot oven it goes for 40 minutes to an hour, until the skin on the underside goes crisp.

Roasting the duck upside down at first will mean that all the fat and juices sink down into the breast, preventing it from being dry. Once golden and brown on the underside, turn the bird over and re-season the top, making sure to provide enough salt that the skin crisps up and turns a fine, succulent bronze. This will take a further half hour to 45 minutes.

Once the duck has been turned, you’re ready to start on the cauliflower-rice. Cut the cauliflower into florets and pulse these in a food-processor until the texture is as per rice grains. It’s best doing this is batches, so that the food-processor doesn’t turn the lot into purée!

Once chopped, place a wok or wide-bottomed pan onto the hob and add in butter & a little olive-oil (so the butter doesn’t burn). Sauté a finely sliced onion and garlic for around four minutes, then add chopped chillies and a small sprinkle of cumin (quantity subject to preference for both). We don’t want this to be too overpowering, so tread lightly (I used a de-seeded green chilli, finely sliced and half a teaspoon of spice). Thinly slice half a green, red and yellow pepper and add these at the same time as the chilli.

Cook the vegetables through for a couple of minutes, then pour in your cauliflower-rice. Stir authoritatively, so that the whole lot is well-coated in butter, then sprinkle on grated orange zest and your saffron strands. Follow this with a couple of chicken stock-cubes for background flavour, and a small capful of orangeflower-water. If you don’t have this, the orange-zest should suffice. I use it because it provides a delicate ‘floral’ note, which adds to the exotic, aromatic quality of the dish.

Whilst this is cooking through, toast a handful of flaked almonds under the grill until they start to char and smoke around the edges. The aroma from this is mouthwatering. For some reason it always reminds me of Christmas & hot roasted chestnuts!

Meanwhile, take your duck out of the oven and cover well with tinfoil to rest for circa 15-20 minutes. It should be richly bronzed, and slightly red from the paprika. The aroma should speak for itself; there’s no need to describe to you how good this will be!

Taste the rice to adjust the seasoning and check that the cauliflower is cooked through. We’re looking for tender, but still keeping its bite. Sprinkle the toasted almonds on top and remove the pan from the heat.

Transfer the duck to a pre-heated serving platter and pile your rice all around. Garnish with a final flourish of toasted almonds, chopped herbs and few strands of orange-zest for colour.

Carry to the table with pride and ‘dig in’ whilst the duck is still piping hot! Delicious!

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

Thanks for reading and bon ap!

Adam.

Anyone who says that a low carb diet is difficult to follow is obviously not doing it properly! Take this dish for example… Generous chunks of 30-day matured beef, sautéed in butter then slowly simmered in red wine with garlic, mushrooms and herbs. Few things could be more delicious or more appetising! There’s a reason that this dish has been so universally celebrated for so long… quite simply, it’s perfection itself!

Because it’s very low in carbs, this dish is ideal for diabetics and ketogenic-dieters alike. You never know, paleo-fans or gluten-intolerants may want to give it a go too. The more the merrier!

The name bouguignon takes its roots from the French red wine of Burgundy, where the dish originates. The wine is soft, velvety smooth and rich in flavour (most definitely my favourite!). Without this, purists would argue that it can’t be called a bourguignon. In all honesty however, any good French red will yield equally pleasing results; they’ll just lack the authenticity and a bit of the smoothness of the original.

Don’t be put off by thinking this may be too complicated. The dish itself couldn’t be simpler. All you need is good quality ingredients and a reliable heavy-based casserole. When people refer to French cookery, they don’t mean a list of complex ingredients or fiddly, time-consuming recipes. They’re actually referencing a way of cooking. French cuisine is a methodology; a time-honoured discipline, designed to bring the best out of ingredients. When the French refer to the ‘art of cookery’; art in French means type or style. The ‘French-style’ requires the mastery of a few basic techniques which, once learnt; will deliver consistently outstanding results.

One of these competencies is the classic French method of cooking meat. There’s a stately ritualism to this process, which is almost comforting in its cadences. The succulent sealing-in & caramelisation of the meat is followed by the slow softening of shallots & garlic; then deglazing the pan with a magnificent whooshing ‘sigh’, as wine hits the thirsty metal-surface of the pan. As the kitchen fills with the delicious aroma of melting butter, fresh herbs and pan-seared meats, you’ll begin to feel like an alchemist creating pure gold from the very simplest of ingredients. It’s truly an art worth learning!

Start by sealing your beef. This must be room temperature and dry to the touch.  Heat a metal-lined sauté-pan on the hob (non-stick doesn’t deglaze with pleasing results) and throw in a knob of salted butter followed by a dash of oil. The sizzle should be a rewarding sensation in itself, as should the aroma.

Add your beef to the pan and seal on each side until it’s golden brown and deliciously caramelised. You must excuse me for constantly repeating myself, but it needs to be said…! Do not fuss around with the meat in the pan or move it until it’s good and ready. No-one likes to be mothered; why do it to your dinner?! When the beef is ready to be turned, it will release itself of its own accord in response to the merest touch with finger or wooden-spoon. If it sticks, it’s not ready. We want the meat to caramelise and brown; not steam! And do not crowd it in the pan or the same will happen!

Once the meat is beautifully golden on each side, lift out of the pan and tip in sliced shallots & chopped garlic. Soften these until translucent and just starting to brown, then add sliced mushrooms and simmer these until coloured. Once done, crank up the heat as high as you can. This is not some obscure act of retribution, you simply want the pan to be as hot as possible for when you pour in the wine. That way, you’ll deglaze with the maximum effectiveness, lifting all the caramelised flavours straight off the bottom of the pan.

Once it’s good and hot pour in a large glass full of red wine, making sure to stand over the pan and enjoy the cloud of sweet, alcoholic steam which billows beautifully out into the kitchen! Once the liquid has all but evaporated, place your beef back into the pan and pour in a enough beef stock (or water and stock cubes) to ensure that the meat is just submerged. Dissolve a small teaspoon of Dijon mustard into the pan and add a bay-leaf or two for warmth. Simmer for 10 minutes then stir in a good handful of chopped parsley, place the lid onto the pan and put the casserole into a medium oven for 1-2 hours (the slower the better!).

In the last hour of cooking, prepare your celeriac. Peel ‘the big ugly’ and dice into 1cm chunks. Add a spoonful of butter to a broad pan and sauté the celeriac for a couple of minutes on a medium heat. Finely slice an onion and a clove of garlic then add these to the pan and cook for a couple more minutes until the onion starts to soften. At this point, pour in chicken stock (or water and some stock cubes) until the liquid just covers the vegetables. Season well and simmer for circa 40 minutes more until the liquid had reduced and the celeriac starts to break down when pressed with a wooden spoon. If you like, you can add a handful of grated cheese. Cheddar, emmental or gruyere would be perfect. Take the pan off the heat and garnish with a sprinkle of herbs.

Remove the casserole from the oven and place onto the hob on a very low heat. In a mixing bowl, add one small teaspoon of cornflour and whisk in enough water to form a thin ‘pourable’ paste. Make sure to whisk sufficiently to avoid any lumps. These will ruin the sauce and be unpleasant to eat. You may wonder at the addition of flour for a low carb diet. Cornflour is an incredibly potent thickener. The amount you’re using will provide only a tiny quantity of carbs, circa 5-10g for the whole dish. Per portion it will only be a couple of grammes! If you’d rather leave it out, I’d quite understand, but as everything else is very low in carbohydrate, I don’t see this small sacrifice as a problem – the results will be worth it! Stir the cornflour paste into the beef and simmer for a minute or two until the sauce thickens.

All that remains is to ladle the bourguignon into bowls and spoon on your celeriac mix. Few dishes could be more luxurious and resplendently rich than this one. Be sure to enjoy every last mouthful. We certainly did!

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

Thanks for reading and bon ap!

Adam.

Anyone on a ketogenic diet will soon learn to appreciate courgettes as a delicious, reliable staple. They’re incredibly adaptable and can be used in an infinite number of dishes: zoodles, roulade, rosti, or equally a simple weeknight recipe such as this; courgette & mozzarella bake.

Courgettes pick up the favour of anything they’re cooked with, so garlic and bacon form the perfect backdrop for this rich and velvety smooth dish. The zucchini turn buttery soft in the oven, and baked mozzarella complements this wonderfully. Melted cheese is mouthwatering at the best of times – here it blends into the cream to form a decadent, indulgent sauce which is truly delicious!

Because the gratin is so smooth in texture, I’ve teamed it with roasted pork belly. This goes wonderfully crisp in the oven, and serves to contrast and counterpoint the softened courgettes and cream. The combination is incredibly moreish – we had no leftovers whatsoever, all plates were scraped clean! This is music to any cook’s ears; as such, this dish comes highly recommended.

The carb-count is very low, so diabetics and ketogenic-dieters need have no concerns over impact to blood-sugars. There’s no gluten, so those with an intolerance needn’t worry also. Above all however, it is quick and easy to prepare, so can be done any night of the week. In this cold wintry weather, we all crave comfort-food, and it couldn’t get more comforting than this! Give it a go and make sure to tell me how you got on…

Start by sautéing diced bacon in a thick-bottomed gratin-dish or casserole. I used butter and a drizzle of oil to prevent the butter from burning. Add a finely sliced onion and cook until this starts to turn translucent. At this point add chopped garlic and 2 large sliced courgettes (one per person). Continue to cook these on the hob for 5 minutes or so, until the courgettes start to brown and soften.

Meanwhile heavily season your pork belly strips and place onto a baking tray. Oven bake these at the top of the oven until they go crisp and succulent. This should take circa 30-40 minutes in a hot oven.

Once the pork has gone in to roast, crumble a couple of chicken stock-cubes into your sautéing courgette mix for background flavour.  Then stir in double cream until the whole lot is just submerged. Dice mozzarella and mix this in so that it’s evenly distributed throughout. Season well and top the lot with a large handful of grated hard cheese such as cheddar or parmesan. This gives the dish that delicious brown ‘crispness’ on top. A quick sprinkle of dried herbs, then into the oven it goes for circa half an hour until the top is golden and bubbling.

Once all is ready, serve up the lot whilst still piping hot. You can also serve salad or green vegetables alongside if you like, but one thing is definite: big hearty bowlfuls are a must! There’s no better way to enjoy comfort food like this, so huddle up warm and dig in!

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

Thanks for reading and bon ap!

Adam.

Winter fare should be rich, hearty and plentiful – and that naturally includes delicious side dishes and interesting ways to prepare vegetables.  Brussels sprouts are a perfect example of how a relatively ‘plain’ vegetable can be transformed into a thing of wonder with a simple twist in its preparation. Around Christmas time ‘brussels’ are in abundance, so take advantage of the seasonal glut and try something a little different from the norm… You won’t regret it!

I must admit that I’ve never been a particular fan of sprouts! That’s until I prepared them in this way – richly sauteed in butter and garnished with a generous grating of parmesan. They retain a delicious peppery ‘nutty’ bite, sufficiently tasty to win over even the toughest of ‘anti-sprout-protesters’! Give this recipe a go and you’ll soon see what I mean. Once tasted, you’ll never prepare them any other way!

Sprouts are a great green vegetable for a low carb diet. At around 5-6g net carbs per 100g, they’re brilliant for diabetics and those on a keto- or paleo-plan. They’ll be no impact to your blood-sugar and they’re packed with micronutrients, making them supremely ‘good for you’, as well as being a perfect keto-friendly foodstuff.

Start by dicing smoked bacon and adding this to a heavy-based saute-pan with a large spoonful of butter. Cook this until it starts to colour, then add a finely sliced onion and a crushed clove of garlic. Continue to saute these until the onion is soft and translucent.

Meanwhile, prepare your sprouts. Cut off the tough base stalk and halve the individual sprouts lengthways. The tougher outer leaves will fall off, which is no problem – simply discard these as the inner leaves have a much nicer texture. Once ready, add your sprouts to the pan and turn up the heat. An extra spoon of butter will help to soften them as they cook.

Pour on a centimetre’s depth of white wine or vermouth, then crumble in a couple of chicken stock-cubes. These provide a background warmth which ’rounds off’ the flavour and combats any acidity. Simmer the brussels for about 20 minutes until tender or until the liquid has evaporated. Season well, then stir through a generous grating of parmesan cheese and chopped basil.

Tumble into a serving dish and rush to the table whilst still piping hot. Delicious!

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

Thanks for reading and bon ap!

Adam.

Guinea-fowl is a wonderful thing – beautifully simple to cook and absolutely delicious to eat! Its taste echoes the rich depth of flavour found in pheasant, but lacks the ‘gaminess’ which many people find off-putting. There is also none of of the dryness which can plague game, or poultry like turkey. For this reason, it comes highly recommended and if you haven’t tried it before, I strongly urge you to give it a go. You won’t be disappointed!

Because guinea-fowl has a richer flavour than chicken, it can carry the weight of stronger tasting accompaniments. For this reason I’ve chosen to pair it with cumin, coconut, lemon and a slight hint of chilli. These serve to ‘lift the denseness’ of roasted meat and provide a cleansing ‘zing’ to the palette.

To provide a little textural variation, I’ve also added chickpeas. These have a slightly higher carbohydrate content than other keto-friendly vegetables (circa 10-11g net carbs) so they should therefore be consumed in moderation. They’re packed with micronutrients however, plus they have a lot of dietary fibre; so are a nice addition to the low-carb repertoire if used sparingly!

In spite of the chickpeas, this dish is brilliant for diabetics and those on a ketogenic diet. What carbohydrate there is, is slow-release; so it won’t impact your blood sugar. Paleo-dieters can also dig in, as can those with a gluten-intolerance, because this dish is gluten free! No excuses therefore, so dig in!

Start by roasting your guinea-fowl. Very little fussing is necessary. If you wish to insert a peeled onion and a dessertspoonful of butter into the cavity , then this can only enrich the dish. There’s no need however; it tasted wonderful when I did it without, so it’s up to you. Season your guinea-fowl all over, then place it breast-side down into an oven-dish. Roasting it upside down for the first hour will mean that all the fat and juices sink down into the breast, preventing it from being dry. Once golden and brown on the underside, turn the meat over and re-season the top, making sure to provide enough salt that the skin crisps up and turns a fine, succulent bronze. This will take a further half hour to 45 minutes.

Peel and slice an onion, then sautée this in a little butter & oil, making sure that the butter doesn’t brown. Add chopped garlic and chilli, volume dependent on how strong you like things. Soften these until the onions are translucent. Then add a generous dessertspoonful of cumin powder.

Whilst this is filling the kitchen with a heady aroma, chop your cauliflower and tumble it into the pan. Drain a can of chickpeas and add half of this to the pan, saving the rest for another day. If you have a higher carbohydrate threshold than circa 20g a day, then feel free to add the whole can! Then pour on a centimetre depth of water and season. Whilst the water is reducing, open a can of coconut milk (make sure it’s full fat) and add this to the pan. I also like to crumble in a couple of chicken stock-cubes for ‘warmth’.

Take the guinea-fowl out of the oven (it should be golden brown and succulent) then transfer to a pre-heated serving dish to rest. Add any roasting-juices to your cauliflower-pan – this will add richness and depth of flavour. Then cover the bird well with tinfoil so that it doesn’t get cold.

Meanwhile continue to simmer your cauliflower mix on a low heat for 10 minutes or so, until the coconut milk starts to thicken. Add a tablespoon of desiccated coconut for texture and body, then stir and give the sauce a good taste. Depending on how much chilli you’ve put in, the dish will probably need a little sweetening. Xylitol is very much the low-carb, diabetic-friendly sweetener of choice. It’s 100% natural, doesn’t lose its sweetness in cooking (unlike tabletop sweetener) and behaves exactly like granulated sugar. I couldn’t praise it enough!

Once the taste is adjusted to your preference for sweetness & seasoning, remove from the heat and add a generous squeeze of fresh lemon juice.

Spoon the cauliflower mix onto your serving dish beside the guinea fowl. Make sure to pour over any delicious sauce left in the pan – this is no time to scrimp! Finish the dish with a generous handful of chopped herbs (coriander or basil are just perfect). Then simply enjoy!

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

Thanks for reading and bon ap!

Adam.