Sauce serves 3

Ingredients (base): Incorporate any of the following ingredients
  • eggs
  • green beans
  • carrots
  • cauliflower
  • broccoli
  • bean sprouts
  • cucumber
  • cabbage
Ingredients (sauce):
  • 1/3 cup peanut butter
  • 2 t soy sauce
  • liquid stevia to taste
  • 1 T lime juice
  • 1/4 c coconut milk
  • 1/4 c water
  • red chili flakes
  • 1 clove crushed (pureed) garlic
The base should be prepared in advance so that it has time to cool.

Bring a pot of lightly salted water to boil. Fill a bowl with cool water (ice cubes may be added). Prepare the vegetables while waiting:
  • Broccoli: cut into mid-sized florets
  • Cabbage: cut in narrow strips
  • Carrots: peel and cut in small rounds
  • Cauliflower: cut into mid-sized florets
  • Cucumber: peel and slice into rounds
  • Green beans: cut into bite-sized pieces
Cook the vegetables briefly; they should retain a crispy texture. Don't mix the different types of vegetables when cooking, although the same water can be re-used for the next batch of vegetables.
  • Bean sprouts: 30 seconds
  • Broccoli: no more than 4 minutes
  • Cabbage: 1 minute
  • Carrots: 3 minutes
  • Cauliflower: no more than 2 minutes
  • Cucumber: do not cook
  • Green beans: 3 minutes
Once the vegetables have cooked, remove them from the boiling water and put them in the bowl with the cool water to prevent them from cooking further.

Drain the vegetables and put them in the fridge until needed.

Hard-boil the eggs, if using them, and put them in the fridge until needed.

The sauce can be made just before serving.

In a small saucepan, add all ingredients except the water and stevia. Mix well. Add in the water. Bring the sauce to a light boil over medium heat, until it begins to thicken. Sweeten to taste with stevia.

The sauce can be served hot or cold, but the base should be served cold.

Arrange the vegetables and peeled, cut eggs on plates and drizzle with the peanut sauce.


The recipe for the peanut sauce is slightly modified from one given by Cooking with Amy. The remainder of the recipe has been in my possession for so long that I no longer know where it originated, although I'm reasonably certain I got it off Usenet.


If carbs are not a consideration, you can add some boiled new potatoes as well.

This dish can easily be made vegan by eliminating the eggs.

I usually leave out the cauliflower and cabbage and use all the remaining vegetables. I like the sauce warm, to contrast with the cool vegetables. It's a refreshing summer dish on days when it seems too hot to cook.


A miracle of nature

One friend has suggested I must have discovered the secret of nuclear fission and am hiding it in my marrow, and another suggested I'm an autotroph. The doctor and dietician had no explanation but seemed less inclined to propose explanations.

After 2.5 weeks on a low-carb diet (the dietician checked over my eating record), with my usual exercise routine, I haven't lost any weight. Normally, she said, she first puts people on a healthy diet (which I had when I first saw her), and if that isn't effective, she tries the low carb diet, which has never before failed to deliver results. She gave me instructions for gradually re-introducing carbs into my diet, so I'm no longer low-carbing, although I still have a number of low-carb recipes to post. Then she sent me back to the doctor.

The doctor couldn't find anything medically wrong with me, but also doesn't know what could be causing this. She referred me to the obesity clinic (although I'm not technically obese), so in the next month or so I'll find out what some more experts have to say about it.

In the meantime, I'll enjoy the fact that I'm otherwise in better physical condition due to picking up exercise again, and continue to enjoy my (mostly healthy) food.

Chocolate muffins

Makes about 12

  • 1 cup almond flour
  • 2 T coconut flour
  • 4 T xylitol
  • 1/4 t salt
  • 2 t baking soda
  • 1/2 t ginger powder
  • 1/2 c Dutch process cocoa powder
  • 1/2 c Greek yogurt
  • 1 t vanilla extract
  • 1/4 c melted butter
  • 3 medium or large eggs
  • 3 1/2 t liquid stevia (at 15 drops per t) (Now brand)
  • milk
Preheat the oven to 180° C (350° F). Mix the dry ingredients together. Add all the wet ingredients except the milk and stir until mixed. Add a few tablespoons of milk until the batter has a consistency of cake batter: it should be possible to both spoon and pour it, and if a spoonful of batter is removed, the hole will gradually fill in. 2-4 tablespoons is probably sufficient, but it depends on the size of your eggs.

Spoon the batter into muffin trays. If you use silicon baking trays, greasing is not required. Bake for about 15 minutes, until the top springs back when lightly depressed, or a toothpick inserted in the muffin comes out clean.

Important: Leave the muffins to cool before eating them. They simply don't taste nice when they're warm.


My experiments with almond-flour muffins were inspired by Elana's Pantry's cinnamon bun muffins. I retained the ratio of almond flour, coconut flour, and eggs from her muffins, and then began working on substitutes for the agave syrup. After a certain number of cinnamon muffins I began experimenting with other flavourings.


It should be noted that these are not the lowest carb of all the muffins I produced. Cocoa powder adds quite a few carbs (58 g per 100 g)! But sometimes you just need chocolate. I consider them an acceptable component of my low-carb diet, but you really should limit your intake.

The ginger doesn't create a gingery taste. It is just used to bring out the other flavours. You can also substitute 1/4 t cayenne pepper to achieve the same result (yes, I've tried this).

If you're not concerned about calories or carbs, I bet these would be great with some chocolate chips tossed in.

The muffins won't rise very much, and may sink a bit when cooling.

The Greek yogurt I use is lowfat and has a live culture (which will of course be killed by baking, but live culture yogurts tend to be lower carb). It provides 4 g carbs per 100 g, and 57 kcal.

Under normal circumstances I enjoy agave syrup, but for my low-carb diet I think stevia and a little bit of xylitol is better.

Ingredients like stevia, xylitol, and almond flour can differ by brand. You may want to look at the products I'm using and consider making modifications if my measurements sound odd to you.

I'll be posting some other (lower carb) muffin recipes in the future.


Courgette boats

Serves 2

  • 1 very large courgette (or 2 smaller ones)
  • 2 red or yellow bell peppers (or romano peppers)
  • 1 medium aubergine
  • 2 toes garlic
  • 1 onion
  • 1 tin chopped tomatoes
  • 150 g mozzarella cheese
  • 3 T grated parmesan cheese
  • 3 t coconut flour
  • vegetable oil
  • 1 t dried basil
  • 1 t dried thyme
  • pinch of dried lavender
  • salt
  • black pepper
  • liquid stevia (optional)
Pre-heat the oven to 180° C (350° F). Cut the courgette in half lengthwise. If it is very large, cut it in half to make shorter pieces. If the pieces do not lie flat with the skin side down, slice away a bit from the skin side so that it is stable when resting skin side down. Scoop out the inside of the courgette into a bowl. Leave enough flesh to hold the shape.

This image shows the courgette after it has been scooped out, and gives an indication of the size of the courgette.

Mince the onion and garlic and put them in a deep pan with some vegetable oil. Cook them gently until the onions are soft.

While the onions are cooking, chop the aubergine and peppers into bite-sized pieces. Cut the reserved interior of the courgette as well. Add the chopped vegetables and the tomatoes to the onions and garlic. Allow it to simmer until the aubergine and courgette pieces are still firm but cooked.

Remove the pan from the heat and add the herbs. Pour the vegetable mixture into a small mesh strainer and let it sit until the liquid has drained. (The liquid can be reserved to add to a soup or another dish.)

Add the grated parmesan to the vegetable mixture. Season it to taste with salt, black pepper, and a few drops of stevia. Stir in 1 t of coconut flour.

Use 2 t of coconut flour to flour the inside of the courgette boats, then spoon the filling in. Set the boats in a lightly greased baking pan. Slice the mozzarella and set it on top of the stuffed boats.

Put the boats in the oven until they are cooked but still firm enough to retain their shape, about 30 minutes. Briefly grill the boats if the mozzarella has not developed a brown crust.


This dish wasn't inspired by any recipe in particular.


If you don't have basil, thyme, and lavender, you can use herbes de Provence in place of all three.

Coconut flour is exceptionally good at absorbing liquid; my baking pan didn't have any juice on it. If I wasn't practicing low-carb eating, I would probably have used cornstarch.

I don't care for the taste of tomatoes without some sweetener added, which is why I incorporate the stevia (I used 5 drops). You can easily leave it out.