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Wednesday, day one-hundred and one, repair day

Weigh-in at start of day wt. 117.8lbs (analogue scales corrected ~116.0lbs); 0.4lbs loss
... t.measures - ub. 29.0, w. 26.4, t. 32.0, h. 35.75 inches

Why, thank-you V&P vary-fairy - I could not have asked for better today, especially as yesterday's carbs went perilously high. My ketone reading before bed was 8 mmol/L *but*, my theory is, assuming I'm not constantly going for a pee, that these are probably ketones produced earlier in the evening, prior to the cumulative carb overload. The 1.5 mmol/L this morning would indicate, to me, that the 71g of carbs took me close to the line. Wish I had a blood ketone kit, that would reveal all.

Ha! I've just noticed a major clang in my accounts for Sunday, and the increase in the calories to 1838.26 and carbs to 74.88g might go a long way to explaining the (albeit delayed) increase on the scales on Tuesday morning. I'm going to tentatively predict that the scales will remain level or even go up tomorrow morning as a result of Tuesday's indulgences, despite today's repair work. If the scales *do* go up, methinks there's good reason to believe that my ketosis Rubicon is near 70g. It would also explain the major boing (2lbs) the Monday after Saturday 21/9th's 69.32g carbs. I need to do some experimenting to see if 60g is okay, I do hope so. All good to know.

The book I 'accidentally' ordered on Monday arrived this morning (amazing): and it looks scrumptious. XXX-rated food porn. "The Modern Vegetarian", by Maria Elia (2009). I can't quite work out if the recipes are a little easier than in Gaylor's Passion - they are certainly not something you'd quickly knock together after a hard day at work. You need to enjoy cooking to do these, I suspect, and have / make a wee bit of time for them. They're not the most low-carb friendly recipes that I've seen and methinks I'll have my work cut out converting many of them. But I'm so spoilt for choice that I don't know which recipe to have a bash at first (the book will end up like Passion - so full of page markers that I might as well take them all out, on the basis that *most* pages have something delicious on them). I want to eat the "Tomato, feta, almond and date baklava" (p72) *now* - I just haven't a clue how to make it low-carb. "Sumac-spiced aubergine 'schnitzel' with tabbouleh" (p78, and the tabbouleh is made with lentils rather than couscous (p100)) is a definite go-er. This one requires no modifications either: "Mushroom, beetroot, mozzarella with a lentil cartouche" (p46) - think the FatDog version of that might happen on a feed day coming soon (my version being, for example, that I don't have any mozzerella, but I do have a large lump of Talleggio that's growing in the fridge).

Right, well, I said I'd have a go at the Cranks' muffins - so here we go; and it might warm me up too, as the room is bloomin' frigid (yup, we essentially live in one room: kitchen / living / sleeping, what do you expect from an ancient Stockbridge hippy? That's the OH, not me, I'm an alien interloper FatDog).

To the muffins: used the usual substitute soya flour (with 30g linseed as I ran out of the latter) and cheddar cheese not goats (none just now); otherwise went pretty much by the book. The muffins turned out to be great in terms of 'mouth-feel' / texture etc., they didn't rise much (if at all), but they never do - I'm now certain that's the nature of soya flour - but they were nicely cooked through with lovely baked tops. I did them in my new-to-me mini-muffin silicon tray (just to make life difficult I used standard size cases, the only ones I have) and that might have helped their cooking through. Sadly, I think I over-salted - not taking into account the sour/salty nature of the olives and the sun-dried tomatoes. And I might up the quantity of stevia next time - only used a couple of pinches as the recipe doesn't sweeten at all - but I think the very 'savoury' nature of soya flour might need it.

The cabbage stew (long lost cousin of AWL's borlotti bean stew) to go with them was more than spot on. I can see why low-carb recipes reckon to use cabbage as a pasta substitute. As winging-it recipes go that was *exceedingly* gratifying.

Accounts a little on the high side courtesy of a craving for salty nuts:

........ Calories 587.82 Carbs 23.40 Fat 37.69 Protein 32.42 Fibre 13.93

cheese, olive and tomato mini-muffins, adapted from Cranks Bible p362
soya flour, 424c/C16.0/F20.0/P39.0/Fi12.0/100g
......... 90g 381.60 14.40 18.00 35.10 10.80
linseed, brown, fresh ground, 534c/C1.5/F42.16/P18.29/Fi27.3/100g
......... 23g 122.82 0.35 9.70 4.21 6.28
baking powder
......... 8ml 0.00
pure via (stevia based sweetener) 2c/C0.47/F0/P0/Fi0/0.5g/5ml
......... 2ml 0.80 0.19 0.00 0.00 0.00
salt
......... good two pinches 0.00
garlic flakes
......... multiple grindings 0.00
pepper, fresh ground
......... several good grindings 0.00
butter, melted, 720c/C0.6/F80.0/P0.5/Fi0/100g
......... 15g 108.00 0.09 12.00 0.08 0.00
extra mature cheddar, co-op, grated, 415c/C1.4/F34.5/P24.4/Fi0/100g
......... 50g 207.50 0.70 17.25 12.20 0.00
olives, black, medium chopped, 134c/C0/F15/P0.5/Fi2.5/100g
......... 32g 40.20 0.00 4.50 0.15 0.75
sun-dried tomatoes, medium fine chopped, 145c/C9.0/F9.6/P2.6/Fi5.6/100g
......... 47g 65.25 4.05 4.32 1.17 2.52
basil, fresh, torn, 23c/C2.35/F0.64/P3.15/Fi1.6/100g
......... 8g 2.30 0.24 0.06 0.32 0.16
eggs, brown, 151c/C0.0/F11.2/P12.5/Fi0.0/100g
......... ~54g x 1 of 81.54 0.00 6.05 6.75 0.00
soya milk, coop org unsw, 30c/C0.1/F1.9/P3.4/Fi0.6/100ml
......... 125ml 37.50 0.13 2.38 4.25 0.75
total for cheese, olive and tomato mini-muffins 1047.51 20.13 74.25 64.22 21.26
FatDog's 3/11 portion cheese, olive and tomato mini-muffins 285.68 5.49 20.25 17.51 5.80


Method: 1. mix the dry stuff in one bowl; 2. mix the wet stuff in another bowl; 3. add in the semi-wet stuff (cheese, olives, tomatoes, basil) to the wet stuff; 4. using the minimal mixing possible mix the wet stuff in with the dry stuff; 5. dollop a desert spoonful into each muffin case in your mini-muffin tray; 6. bake in a pre-heated oven at 220C (200C our oven) for 18 to 20 minutes; 7. remove and rest them for 5 minutes then transfer onto a wire rack and rest a little more; 8. eat warm.

cabbage stew; vaguely inspired by AWL's borlotti bean stew
savoy cabbage, narrow strips, 32c/C4.1/F0.4/P1.7/Fi2.4/100g
......... 236g 75.52 9.68 0.94 4.01 5.66
tomatoes, chopped, 'cook italian' brand, 25c/C4.0/F0.2/P1.4/Fi0.9/100g
......... 390g 97.50 15.60 0.78 5.46 3.51
onion, red, fine chopped, 43c/C9.3/F0.0/P0.71/Fi2.1/100g
......... 45g 19.35 4.19 0.00 0.32 0.95
olive oil, 824cal/F91.6g/C,P&FI<0.1g/100mL
......... 5ml 41.20 0.00 4.58 0.00 0.00
garlic flakes
......... several good grindings 0.00
chilli flakes
......... 2 large pinches 0.00
parsley, dried
......... 5ml 0.00
bay leaf
......... 2 of 0.00
thyme, dried
......... 4ml 0.00
marjoram, dried
......... 10ml 0.00
s&p 0.00
total for cabbage stew 233.57 29.46 6.30 9.79 10.12
FatDog's ½ portion of cabbage stew 116.79 14.73 3.15 4.90 5.06


Method: 1. wash and roughly drain the cabbage in a microwaveable dish then cover and ping for 4 minutes, then drain thoroughly; 2, meantime heat the oil in a non-stick pan and soften the onion; 3. add all the herbs and spices and stir until fragrant; 4. add the tomatoes and the cabbage and mix well - you might need to add just a little water; 5. serve with grated parmesan on top.

==================================

Thursday, day one-hundred and two, feed day

Weigh-in at start of day wt. 118.0lbs (analogue scales corrected ~116.0lbs); 0.2lbs gain
... t.measures - ub. 29.0, w. 26.4, t. 32.0, h. 35.75 inches

Ha! I'm getting a job as 'Mystic Meg'.

I really need to pull the finger and get my database going - I think there's some seriously interesting stuff going on between carbs, calories, and weight-loss that might show up over my 102 days... Something for the geeks, myself included, to get their teeth into (oh, and if anyone fancies playing about with the raw data I'd be more than happy to send it to you).

Dinner is to be whatever's-in-the-fridge soup. With cream. And coconut. And Thai green curry paste, home made tonight, think it might be rather good. Bother, just remembered, I've still half a jar of ready made and I really ought to use that first - I was rather looking forward to making my own. Also, I do want a bash at yeast based bread of some sort.

Bread didn't happen - got home too knackered and the promised washing up hadn't happened so the kitchen was non-functional. Glad I had the ready made sauce after all. The soup (gloup?) was delicious: fed OH and myself, and an extra large portion was waiting for our mad film-maker friend's (MFMF) arrival. MFMF 'phoned to say stuck in the borders so wouldn't get here; meantimes bestest-neighbour turns up, then the VBF who had been waiting for the MFMF at a local watering hole. Jolly dee, that's those two fed instead - mini-muffins from last night filled in their gaps (which were, enjoyed, remarkably). Verdicts on the gloup? Gloup, glorious gloup. Mmmmm.

Had a further book accident at work: shhhhh... the OH doesn't know about this one - but he's never read any of my log so I should be safe. It's another Paul Gayler - this time his Sauce book (2008). I know, I've broken my new-ish rule about no meat again, but *most* of the sauce recipes are veggie and many of the accompaniments are veggie too. Sorry, couldn't resist it, even at an eye-watering six quid (turns out that was a bargain as the cheapest on Amazon just now is £13.95+p&p). It really is more, serious, XXX-rated food porn - I doubt I'll sleep tonight with thinking about its contents. I will, of course, report on my progress through its pages - but if you spot it at a bargain price I would not hesitate to get it if you're into taking a wee bit of time to cook delicious food (and a wee bit of improvisation too, if you're low-carb and / or veggie).

Reasonably happy with the accounts, though fibre is a bit on the low side: that's because, instead of making myself some linseed crackers, I was a lazy FatDog and ate the last two poppadums from Tuesday night. I'd scran a dried apricot or two for a belated pudding / fibre boost but it's jolly late now and they're high carb and no high carbs before bed-time, remember?

........ Calories 1443.10 Carbs 45.33 Fat 97.29 Protein 21.04 Fibre 11.20

Thai green curry coconut cream veggie soup, a FatDog bottom-of-the-fridge concoction (TM)
broccoli and carrot mix, ready-prepped, co-op, 35c/C4.8/F0.5/P1.7/Fi2.7/100g
......... 500g 175.00 24.00 2.50 8.50 13.50
sweet potato, chunked, 95c/C21.3/F0.3/P1.2/Fi2.4/100g
......... 205g 194.75 43.67 0.62 2.46 4.92
bouillon, marigold, 243c/C29.4/F8.1/P10.5/Fi0.7/100g
......... 5g 12.15 1.47 0.41 0.53 0.04
onion, red, chunked, 43c/C9.3/F0.0/P0.71/Fi2.1/100g
......... 128g 55.04 11.90 0.00 0.91 2.69
Thai green curry sauce, Dragon, 108c/C8.1/F7.7/P0.8/F0.9/100g
......... 114g (approx 2/5 of jar) 123.12 9.23 8.78 0.91 1.03
coconut, desiccated 635c/C6.4/F62.0/P5.6/Fi13.7/100g
......... 40g 254.00 2.56 24.80 2.24 5.48
double cream, coop, 465c/C1.6/F50.5/P1.5/Fi0/100ml
......... 200ml 930.00 3.20 101.00 3.00 0.00
coconut oil, 39cal/C0/F4.5/P0/Fi0/4g/5ml
......... 25ml 195.00 0.00 22.50 0.00 0.00
water, boiling
......... 500ml for bouillon 0.00
total for Thai green curry coconut cream veggie soup 1939.06 96.03 160.60 18.55 27.65
FatDog's 400/1800ml portion of Thai green curry coconut cream veggie soup 430.90 21.34 35.69 4.12 6.14


Method: 1. (soup-maker) heat the oil and saute the onions on high for 30 seconds then low for a couple of minutes, stirring so that the onions don't stick; 2. add the Thai green curry paste and heat & stir some more; 3. add the bouillon and the veggies, bring to the boil then simmer for 25 minutes odd; 4. blitz to required consistency; 5. add cream and coconut and bring back to bubble, stirring; 6. serve (with a sprig of fresh coriander, if you remember).

Have been hankering after roasted beetroot ever since I discovered that Mr Akram stocked raw beets. I have to do the recipe that I have (vaguely) in my head before I become so completely distracted by the beautiful beet recipes in Elia's and Gayler's books... So, beets it is tomorrow (I bought two beauties on my way home) - hell or high water: carrot, cheese (cream? cottage? crème fraîche?), watercress and maybe apricot will feature. I think.

Sweet dreams are made of food xxx FatDog
Would love to see your stats! :geek:

Now, a word about all these cookbooks....where on earth do you put them all? I envision your house being a bit like one of those seen in decluttering TV programmes only rather than being filled with rubbish all the walls are lined with cookery books leaving a small corridor for FatDog to pass through (luckily now SlimDog or you'd be wedged in by books)! :bugeyes:

You must have got enough recipes now to enable you to cook something different every day for the rest of your life! Get a grip! GET A GRIP!! :doh:
Thanks fatdog. Wish you had posted this on a non-fast day though :bugeyes: Do you reckon those muffins would work with coconut flour and nut milk instead of soya?
rawkaren wrote: Thanks fatdog. Wish you had posted this on a non-fast day though :bugeyes: Do you reckon those muffins would work with coconut flour and nut milk instead of soya?


Well, I had *three* of the mini-muffins along with cabbage stew for just 403 calories on my repair day - so you should just go for it!!! :)

Methinks rice flour would be fine - but considerably more carbiferous (76g carb / 100g versus just 16g carb in the soya flour) and nut milk would certainly be more calorific, and probably more carborific too. The lovely Celia BB uses nut flour to balance the soya - more calories less carbs (and a darn site more expensive!).

I suspect that adding 'anything' flour-like instead of soya (which I'm finding to be very useful but an absolute pain) would work fine. The only flour to watch out for is coconut flour which - apparently, I've no personal experience with it - requires more eggs / liquid, some recipes I've seen increase the eggs three-fold!

EDIT: Cobblers! I've just re-read your quote and seen that you're wanting to use coconut flour, not rice flour! Gah! I suspect the coconut flour would work - but I'd definitely do a "small" experiment first. I'll need to do a real dig-about to unearth the 'use lots of eggs' reference...

Atkinson's Muffin Magic notes that rice flour (and soya) is heavier so it's good to add something acid to get the baking powder fizzing for a better rise. I stumbled upon a copy of Susan Reimer's "Muffins, Fast and Fantastic" 3rd ed. today in a charity store for £1.00 and snatched it up (sorry - but it has been on my 'want' list for at least four weeks!) To the point: there's an explanation of bicarb and baking powder / acid and alkali in there which I've yet to get my head around: maybe one of our 'real' bakers can help? Meantimes I think that the Atkinson advice is probably sound - my orange juice laden muffins were the best I've managed yet.

All the best, FatDog
Friday, day one-hundred and three, repair day

Weigh-in at start of day wt. 118.2lbs (analogue scales corrected ~116.0lbs); 0.2lbs gain
.... t.measures - ub. 29.0, w. 26.4, t. 32.0, h. 35.75 inches

Humph, was my Tuesday's deviation *so* naughty? Guess it must have been. Just as long as it's all sorted out by tomorrow, I'll not sulk too much. I do so hate it when my weekly reports fall in the middle of a blip.

You might remember that I attributed my 'stall' to calories the other week? Well, I've a sneeky feeling that I was wrong. Methinks it was carbs. Anything over 60g ish causes a zero loss repair day following or a flip upwards: I'll try to torture my spreadsheet data into order and graph it.

So the dinner plot is beetroot - plain 'baked' as for a baked potato; carrots - roasted too with whole garlic cloves, ginger and ground coriander; dried apricot fine chopped and mixed into crème fraîche with whole and ground cumin seed and coriander leaf; and watercress leaf without adornment. Not sure if it will all be a bit too sweet. No idea of the macros - better go work them out before I get too excited, it is a repair day after all. Well, I'll only be able to have part of a beet as they're *heavy* and carbiforous: ~360g and 7.6g carb / 100g would be my carb allowance for the day, plus some, gorn in a munch. Will need to take care with the carrots too (7.6g carb / 100g), oh, and garlic...

And I came home with *three* cookbooks... Ha! But two of them were library books - yay, they have Powley's "Terre a Terre" and the Caldicotts' "World Food Cafe 2". And I now know that I want to 'own' both of them. So, the library didn't really help with my adiction there... Indeed, it has made things worse, as I have now had a chance to look through Madhur Jaffrey's "World Vegetarian Cookbook" and I definitely want that too! The other book I came home with was a muffin one that I've had on my 'want' list for weeks - Susan Reimer's "Muffins: Fast and Fantastic" - at just one quid I was not going to pass on it...

Well, that's another Friday gorn to being a half-repair: not because of the calories (right now just 336) but the carbs (34g)! The beet dinner was delicious, though I say it myself (methinks OH had slight reservations about eating baked beet), but was also hugely carborific. Wish bestest neighbour had been here to sample it as he's rather good on flavours - methinks he would have appreciated this mix which was odd but somehow worked. Anyway, I now need to eat a nice lump of cheese to bump that fat percentage up - and nuts do go so nicely with cheese, and a glass of red wine rounds off a cheese so perfectly too. And that's any glimmer of self restraint off and away...

Whooooofff!! I managed to clobber the urge to eat some twiglets (I know, I know - they're evil - I really ought to see if I could find a home for them with a non low-carber) with a linseed cracker; just a shame that I put too many chilli flakes in it - that's hot!!

Pushing it a bit calling this a half-repair day, more like half-*rsed repair day but, never mind, there's always next Monday :)

........ Calories 844.88 Carbs 45.13 Fat 35.43 Protein 21.84 Fibre 14.15

dog's dinner no. 17 - baked beetroot, carrot & shallot
beetroot, 42c/C7.6/F0.1/P1.7/Fi1.9/100g
......... 344*(124g dog's portion / 270g cooked wt)g 66.35 12.01 0.16 2.69 3.00
carrot, baby, chop ½ lengthwise, 35c/C7.7/F0.3/P0.6/Fi3.0/100g
......... 98g 34.30 7.55 0.29 0.59 2.94
ginger, fine chopped, 100cal/C15.8g/F0?g/P1.8g/Fi?g/100g
......... 7g 7.00 1.11 0.00 0.13 0.00
garlic, chop ½ lengthwise, 149c/C33.06/F0.5/P6.36/Fi2.1/100g
......... 9g 13.41 2.98 0.05 0.57 0.19 leave whole unless sprouting green bits
shallot, chop ½ lengthwise, 24c/C3.3/F0.2/P1.5/Fi1.4/100g
......... 46g 11.04 1.52 0.09 0.69 0.64
toasted sesame oil, 827c/C0/F91.9/P0/Fi0/100ml
......... 5ml 41.35 0.00 4.60 0.00 0.00
coriander seed, fresh ground
......... 4ml 0.00
chilli flakes
......... 2 large pinches 0.00
s&p 0.00
total for baked beetroot, carrot & shallot 173.45 25.15 5.18 4.66 6.77

Method: 1. make sure your beetroot is truly mud-free, then prod all over with a sharp implement about a dozen times and ping for 6 minutes, YMMV; 2. arrange the beet, chopped carrots and shallots prettily on an oven-proof plate; 3. dob the garlic, ginger and chilli flakes over the carrots; 4. drizzle the oil over all but the beet and season everything; 5. bake in a pre-heated oven at 200C for about 30 minutes, until your veggies are caramelising and smelling heavenly; 6. wheech out and check that the beet is done - shove a sharp knife into it and it should just fall straight back off (mine was done - but my contingency would be to move the platter somewhere warm and, depending upon the degree of undone-ness, bung the beet back in the oven or give it another ping for a minute or two); 7. serve with the apricot crème fraîche and some nice soft salad leaves (wouldn't really recommend watercress for the sane).

dog's dinner no. 17 - apricot crème fraîche with cumin & coriander leaf
crème fraîche, 204c/C5.5/F18.4/P4.0/Fi0/100g
......... 92g 187.68 5.06 16.93 3.68 0.00
apricot, dried, co-op, very fine chop, 185c/C36.5/F0.6/P4.0/Fi8.4/100g
......... 30g 55.50 10.95 0.18 1.20 2.52
coriander, fresh, rough chopped, 23c/C0.87/F0.52/P2.13/Fi2.8/100g
......... 8g 1.84 0.07 0.04 0.17 0.22
cumin seed, whole I'd do a couple of ml ground too, given time
......... 5ml 0.00
total for apricot crème fraîche with cumin & coriander leaf 245.02 16.08 17.15 5.05 2.74 135.00
FatDog's ½ portion of apricot crème fraîche with cumin & coriander leaf 122.51 8.04 8.57 2.53 1.37


Method: 1. mix it all up and serve with your lovely beetroot!

If you're not on a repair day, I'd double the quantity of apricot crème fraîche for a really lush experience. If you are on repair day and are trying to keep your carbs below 20% the beet won't much help your efforts!
Beetroot is very healthy and good for you. Either grated raw in salads or baked and exceptional juiced, Totally agree izzy in vinegar is a travesty to such a beautiful veg. Any chance of that afore mentioned soup recipe @izzy

Lovely meal @FatDog would never have thought of it myself now it's on my to do recipe list
@FatDog Hi, I'm a relative newbie to this forum and the 5:2 WOE but have become addicted to reading your posts! I'm neither a veggie nor a low carber but your passion for good, wholesome food and your wit and intelligence just shine through and could almost convert me! Just wanted to thank you for opening my eyes to all your wonderful possibilities and new (to me ), ingredients and suggestions.
Have you ever considered publishing your recipes and words of wisdom as I'm sure they would go down a storm! x :heart: :heart:
I absolutely and totally agree with you @callyanna, our @FatDog produces a compelling read, I just wish I was a near neighbour bringing he bunch of beetroot out of my garden (it is possible as I do garden - am off to get more seedlings in am for summer growing butI digress!) Then I imagine being invited to dinner and I would be sharing a glass of red some Stilton on linseed biCkies and eating some of our gorgeous FatDog's culinary delights. This is if we can find her under the ever increasing pile of recipe books

@izzy thanks a bunch for recipe now on my iPad home page. Love bags of green in soups as very full of goodness I think. My ankle is still cantankerous, bruising still coming out, 10 days later also await ultrasound. I am being sensible but one has to walk :(
I love beetroot, but OH gets upset when I have it. He can't bear the stuff and always says it looks like murder has taken place in the kitchen. Pity for him I love it raw (as below)

Raw beetroot juice recipe:

Couple of raw beetroots scrubbed clean
Large apple
Lemon

Push the lot through the juicer (including the pith on the lemon). Add more apple if you like it sweeter and more lemon if more sour :cool:
Overwhelmed... thank you!
05 Oct 2013, 13:41
Gosh, I'm overwhelmed and lost for words (not like me) - thank-you @callyanna and @gillymary, thank-you @all!

I'm festering over setting up a proper blog - with searchable recipes and the like, plus some nice bells and whistles - but I'm being affy slow in getting it off the ground!

It's why I'm not feeling too guilty just yet with my rather profligate book acquisition - but I rather need to get the blog up and running to cover the costs or I'll soon be bankrupt!

I need @carorees to shout 'get a grip' at me every now and again :0 I take it that was a tGBBO reference? :)

I've not yet found the coconut flour reference that I was thinking of @rawkaren but this link confirms the need for extra liquids but nowt about eggs http://www.lowcarbbreadrecipe.org/ . Reimer recommends doubling the egg quotient when using her (or any) gluten free flour (200g rice, 30g tapioca and 60g potato flours) *and* using Xanthan gum (5ml). I bought a pot of xanthan gum the other day (Waitrose stock it) but haven't used it yet. Reimer doesn't like the taste of gram flour in muffins (wow! I'd have thought it delicious in savoury ones - it's a bit carbiforous for my muffins though) and doesn't like the smell of soya flour (that link reckons it's bitter too and there might be a point there); she doesn't say owt about coconut flour. I'm still digging...
Thanks fatdog. I do think you should think about your 'proper blog' idea. Wish I could do something similar for grain free, but would not even know how to go about it. So today I made some grain and diary free chocolate brownies because I have dairy/wheat free guests tomorrow. I broke my 'rules' (sugar free) and put a bit of honey in them. I'm not sure that they meet your lo carb criteria with honey in (but I did not count the grams), but if anyone is interested, I'm happy to post the recipe.
http://www.livingwithout.com/issues/4_7 ... 955-1.html

don't know if this link is any use to those cooking with coconut flour?
And FatDog, you simply HAVE to 'get a grip' and publish your recipes! :grin:
Thanks. The ratio of coconut flour to eggs is quite extraordinary and when combined with coconut oil, the cost starts to ratchet. Have not decided if it is worth it yet, but I don't eat much of it, so it does feel like a treat at the moment......
@rawkaren recipe sounds yum yes please

@FatDog blog brilliant idea for you a natural, have you taken photos as you have gone along. Always think as I read your recipes how good the food must look. As certainly sound tasty combos

@izzy thanks for earlier link looks to be a good site
Ok tomorrow. :heart:
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Come along to the FastDay Forum, we're a friendly bunch and happy to answer your fasting questions and offer support. Why not join in one of our regular challenges to help you towards your goal weight?

Use our free 5:2 diet tracker FREE 5:2 DIET PROGRESS TRACKER & BLOG
Tracking your diet progress is great for staying motivated. Chart your measurements and keep tabs on your daily calorie needs. You can even create a free blog to journal your 5:2 experience!