WHY KETO?

I’ve been doing Keto for 15 weeks, and while the people who know about it (I don’t advertise it all over town!) are very supportive, they don’t really know what exactly that entails and why I’m doing it. So, let me explain…

I gained a lot of weight suddenly in my mid-twenties, then again in my mid-thirties, and when I hit my forties I lost complete control of the situation for a variety of reasons. I believe that you can be healthy at any weight, if you prioritise your health and engage in healthy behaviours. I did this in my thirties, but not in my forties. The dominoes started to fall. I developed an array of health issues, the most serious being Type 2 diabetes.

Type 2 diabetes is very much a lifestyle disease, and does not happen overnight. It’s difficult to accurately report on its prevalence, as so many people are never diagnosed. The estimate is that there may be about 9 million people in South Africa who have Type 2 diabetes. The treatment for this disease is medication and rather vague instructions to lose weight, exercise and eat healthier. The problem with this is that most people have no idea how to do any of that, and the medication itself may cause weight gain, which worsens the diabetes and leads to further pharmaceutical intervention, as well as many of the complications associated with diabetes.

These complications include vision problems, neuropathy (when nerve damage leads to pain, weakness, numbness or tingling in one or more parts of your body), increased risk of stroke and heart disease, kidney disease, and loss of feet and legs due to gangrene. None of those sound like fun, and I have some of them.

I have vision problems due to diabetes. I have the neuropathy, although it’s not too bad yet. My feet are always cold though. I’ve been plagued with recurring kidney infections, which might lead to eventual kidney failure if unchecked. Do I want to be on dialysis? Hell no! I look after my feet as best I can.

Over the last few years I have had to increase my dosages of certain diabetes meds, and change meds often. Some of these drugs were very expensive, and not covered by my chronic cover for diabetes. And they would in time also not be enough to keep the diabetes in check. This was a slippery slope and I was gaining momentum on my slide towards serious and debilitating health issues.

When I moved to the country in search of a better, more meaningful life, it was important to me that I took control of my health. I didn’t want to keep deteriorating; I wanted to improve and thrive. I wanted to LIVE.

I started doing some research and was pointed in the direction of Dr. Eric Berg, a proponent of the ketogenic diet as a way to treat Type 2. I was sceptical at first, because a lot of people I know were vehemently opposed to keto or “banting”. I decided that I was going to learn as much as I could, and work myself up to actually doing keto.

At the end of August 2023 I consulted a doctor out of town for an issue with my foot. I explained to him that I was very careful with my feet, as I had Type 2. He told me that he used to have it as well, and almost died due to complications. He and a family member went keto and he completely reversed his diabetes, lost a lot of weight and improved his health and quality of life immeasurably. I was convinced. Two weeks later I started.

Once I got the hang of it, I found it incredibly easy to follow. I’ve never really been tempted to “cheat”, because I am satisfied with my food, and “cheating” is not a momentary thing; you’d be dealing with the fall-out for many days. The reason for this is that with keto, you change the way your body uses energy. You remove almost all carbohydrates from your diet, which then adapts your body to utilise fat for energy. This is why the quality, as well as the amount of fat, in the keto diet is so important. When you partake of a sugary, or high-carb “treat”, you throw out your body chemistry, which can put you back in the fatigue/headache/bloating/nausea turmoil you experienced when you first started keto. Speaking for myself, it’s simply not worth it. Social situations can be a bit tricky, but I make sure to eat beforehand, and I bring some snacks.

Here is a list of all the low-carb foods that are appropriate to eat when you’re following keto.

  • Fish and seafood
  • Meat
  • Low-carb veggies – bell peppers, tomatoes, spinach, zucchini, leafy greens, asparagus, mushrooms, onions, leeks, cauliflower, broccoli, Brussels sprouts, fennel, cucumber
  • Cheese
  • Avocados and olives
  • Poultry
  • Eggs
  • Butter
  • Nuts, seeds and healthful oils (olive oil, MCT oil, coconut oil, avocado oil)
  • Plain Greek yogurt and cream cheese (both full cream or double cream)
  • Fresh cream, sour cream and buttermilk
  • Nut milks
  • Berries
  • Unsweetened coffee and tea
  • Cocoa and dark chocolate (80% cocoa)
  • An occasional glass of red wine

With the keto diet being low in carbohydrates, some of the foods with higher carbs that you may need avoid include:

  • Grains – including sweet-corn, quinoa, rice
  • Starchy vegetables and most fruits
  • Sweetened yogurt
  • Juices
  • Honey, syrup or sugar in any form
  • Chips and crackers
  • Processed foods – you have to read labels very carefully (I miss mayonnaise!)
  • Baked goods including gluten-free baked goods
  • Legumes – beans, chickpeas, lentils, peas, peanuts

Is this expensive? It can be. There are many keto-friendly products out there that are outrageously expensive. I don’t buy those. I read labels and make a lot of my own sauces, relishes and dressings. Eggs are my best friend! I eat meat/fish/poultry once a day, but you can get by with inexpensive cuts, or buying in bulk. It’s summer now and I am fortunate to have a good source of leafy greens, so my second meal of the day tends to be a big salad with some meat or chicken. I do try and buy quality produce and ingredients though, which is a bit more expensive. There are also a few supplements needed – B Vitamins (which I took anyway) and Potassium.

I only eat two meals (mid-morning and mid-afternoon) and an evening snack, which is usually some plain yogurt with roasted seeds, and berries if I can source them.

Do I get tempted? Not really. You can eat your garlic bread, pasta salad, or birthday cake in front of me. Dialysis is a thing and I want no part of it!

So, how long am I going to have to do this? Probably indefinitely. I will assess annually. At this stage I still have diabetes and some of its complications. I’m still morbidly obese. There is no point in fantasising about eating stuff that is not going to contribute to my well-being.

Just know that I am not feeling deprived, I am not suffering and I’m very grateful for all and any support. I’m fully committed, provided that I continue to reap the benefits.

As for weight loss, it’s happening, but I don’t obsess about it. I don’t measure or weigh myself. People have noticed, but nobody’s made a big deal about it. I prefer it that way.

I’d be happy to answer any questions, so hit me up in the comments…

FOODIE HIGHLIGHTS – EPISODE 4 – KETO

I’m happy to report that I’m still enjoying eating Keto. I haven’t had any cravings and I don’t feel deprived. I tend to get hungry late in the evening, but have correctly surmised that this is “false hunger” as it doesn’t follow me to bed and I don’t wake up hungry at all.

Most fruits are not allowed on keto, but berries are, in moderation. I have some blueberries or raspberries in my yogurt and roasted seed snack a few times a week, and that is very satisfying. Of course, berries are in season now, so it’s not an issue, but I plan on buying in bulk before the season is over and freezing them in small portions.

I’ve also found a good quality, organic, ethical, dark chocolate available right here in Hopefield at The Food Hub. The 80% cocoa is sugar free, and I buy one each week for an occasional treat.

I’m very concerned about the avian flu, as eggs are my staple food right now. I honestly don’t know what I’m going to do if there are no eggs to be had. Let’s hope it doesn’t come to this. I also really don’t want to have to sell my car in order to buy eggs!

Time for some recipes I enjoyed making and eating these past few weeks.

African Cabbage Stew with Ground Beef. This one was a winner! I made some adjustments of course. Instead of tomato sauce, I used a can of crushed tomatoes. I was disinclined (a.k.a. too lazy) to chop up a cabbage, so I bought a package of coleslaw mix, with carrots and cabbage. I served it with a dollop of double cream plain yogurt.

French Onion Chicken. Loved this! Gruyere cheese is not in my budget, and not available in this town, although I am positive the cheese magicians at Kokerboom Kaas, who happen to have a room in The Foodie Hub, will have a close approximation. However, I used whatever I had, which was probably a mix of cheddar, Gouda and mozzarella. I will definitely be making this again.

Lamb’s Liver (Lebanese Style). Liver is a really economic option, and when I see it, I buy it. The modifications are the fact that I used minced liver instead of sliced, I exchanged the spicy pepper for a fat pinch of Chipotle powder, left out the coriander and added half a cup of fresh cream. Maybe not so Lebanese anymore!

We’re at a kind of tricky time of the year. A lot of things are now out of season, and the summer produce is not in season yet. I can’t wait for tomatoes!!!! And peppers!!!! There was not an avocado to be had in this town this past week. My friend and I are going to Vredenburg tomorrow for a few errands and a grocery run. Hopefully we’ll be able to snag a few things so that we don’t get scurvy… Luckily, we have a great supplier of leafy greens in this town – Veggietails Aquaponics. They’re proudly chemical-free.

I made a salad today, essentially clearing out the produce drawer in my fridge:

Chopped lettuce, a packet of microgreens, a punnet of sliced mushrooms, and pan roasted baby marrows. I added some feta, boiled eggs and a few dollops of garlic aioli from eat. I made Dr. Eric Berg’s French Dressing to go with it, and it was delicious!

Dr. Berg is a great proponent of daily salads to maintain health and combat fatigue. This video popped up in my feed this week, and I’m going to try most of these…

Another dressing that I used these past weeks is Greek Yogurt Salad Dressing. The dill I used is from a pot on my front stoep.

Finally, we have been invaded by bugs. It seems the long and cold winter is over and the flies, midges and mosquitoes are back. That’s country living for you! I do my best to keep them out, as I don’t like spraying poisons in my house. But invariably a few always make it through. My former neighbour, Thor, told me to try this:

Half a lemon, and some whole cloves. Works like a charm and it smells divine!

Until next time! Further changes are afoot.

FOODIE HIGHLIGHTS – EPISODE 3 – KETO

Yes, I’ve started a ketogenic diet. Please see my page with my health updates for the reasons, motivations and improvements in health.

What is a ketogenic diet? I suggest watching a few videos by Dr. Eric Berg for more information. There are many resources out there, but I consider Dr. Berg one of the most informative. Please note that I am not suggesting that this is necessarily suitable for everybody, and I am being monitored (remotely) by a medical doctor.

So what can’t I eat? Well, in short, I have eliminated all sugars and foods high in carbohydrates. This means no fruit (there are a few exceptions), honey, sugar, syrup, flour, beans, potatoes, sweet potatoes, rice, cereals, grains, etc. Of course, it is easy to eliminate the overt sugars, but most sauces, dressings and prepared foods contain at least some of these. Fortunately, I have been learning to make my own these last few months, so now it is just a question of finding the right recipe and improvising a little bit.

Typically my day looks like this:

Breakfast: Eggs with vegetables (spinach, veldkool, tomatoes, mushrooms), cheese and avocado. If I don’t have avocado, I would add a bit of cream cheese.

Mid-day Snack: Full Cream Plain Yogurt with toasted seeds and occasionally some strawberries or blueberries. Alternatively, some cheese and olives.

Late Lunch / Early Dinner (around 4 pm or 5 pm): Meat, vegetables, fats. I make my own dressing and sauces using fresh cream, cultured cream, yogurt, buttermilk, herbs and spices.

Veldkool is completely new to me, and I have only used it one way so far. I stir-fry it in coconut oil, only adding a bit of seasoning. It reminds me of asparagus. If you will excuse my lack of skill with photography, here is a picture of my first attempt (cheese omelette, veldkool and avocado). Sadly, the season for veldkool ends in September. I bought as much as I could find yesterday!

Here are some of the recipes I have tested and liked recently:

I realise that is a lot of stews, but our spring is very late and we’ve had a few severe cold spells. Also, I like stews and casseroles.

You might wonder what one might use instead of rice or mashed potatoes to “soak up the stew”. Well, apparently cauliflower rice. I’m all for it, but I’m not ready to make it. Grating a head of cauliflower without a food processor looks very messy. One day…

So, while we’re changing things up all over the place, I’ve decided to change my mindset: I don’t have to have a rice/pasta/potato/bread substitute. I thicken my sauces (using coconut flour) and do without. I can only speak for myself, but just enjoying the foods I can have in a whole new way instead of concentrating on replacing foods I can no longer have, makes this endeavour so much more fun. This does not feel like deprivation.

You don’t have to be keto to enjoy any of the recipes I’ve linked. Good food is good food! Let me know if you’ve tried any of them.

Bon appetit!

FOODIE HIGHLIGHTS – EPISODE 2

I’ve been away for most of August, so I haven’t been cooking much. I did, however, have some really good meals.

I spent two weeks with a couple who have been in the restaurant industry for 30+ years. They both know their way around a kitchen, and my taste-buds were very happy. Memorable meals included barbecued brisket, lamb shanks in the oven, and the most delightful barbecued chicken skewers made with boneless, skinless chicken thighs, chunky bell peppers and lemon halves. The lady of the house also made very yummy mashed potatoes.

One night we had steak, also on the braai. I swear, these steaks were like doorstops. I was tutored to make the mushroom sauce. Here’s how to do it…

Mushroom Sauce

Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes

Ingredients
  

  • 3 tbsp olive oil
  • 1 onion finely chopped
  • 250 g mushrooms finely sliced
  • salt
  • pepper
  • ¼ cup brandy
  • ½-1 cup fresh cream
  • 2 sprigs fresh thyme stripped

Instructions
 

  • Sauté onions in olive oil until soft.
  • Add mushrooms and spices. Sauté until mushrooms are soft and browned, stirring occasionally. Add more olive oil if needed.
  • Add brandy and flambé. Carefully! You might want to watch a YouTube video first before trying this at home.
  • Add cream and thyme and bring to the boil, taking care not to burn the sauce.
  • Serve immediately.

I left there with a whole sheep – chopped up and frozen, of course. I spent a few days with my parents, and we used some of the mutton to make this gem of a recipe for Lemon & Rosemary Lamb Traybake. I highly recommend it.

We also made Beef Stew with Red Wine. Perfect for a cold and rainy day. To top it off, Mom made one of my favourite desserts, Caramel Apple Tart.

I came back two days ago, and lo and behold, there was one pack of meat that wouldn’t fit into the freezer, so I had to make stew again. This Tomato Bredie is an oldie, but definitely a goodie. I totally forgot to put in the Cultured Cream, though that might have been for the best, as I accompanied my stew with truly decadent Roasted Garlic and Buttermilk Mashed Potatoes. Cultured cream and buttermilk would have been overkill. I’m not a huge fan of potatoes, but I love this dish!

I will do a post about my health shortly, but the condensed version is that I have to make a concerted effort to eliminate my diabetes, get off all my medication, lose weight, regain some mobility and improve my overall quality of life. I’ve known for a while that the most effective way to do that would be through a Ketogenic Diet, and that it would have to be for life. So, this week I’m ending my sourdough starter, indulging in some favourite treats (fruit! pasta!) and using up all the stuff in my pantry that will no longer form part of my diet. Next week is my birthday, and the day after that I’m embarking on a new adventure. Most of my recipes can be adapted for Keto, so I will still be sharing my food.

Let me know if you’ve tried any of these recipes.

I DON’T THINK THAT MEANS WHAT YOU THINK IT MEANS – EPISODE 1

I read a lot. Always have. One of the best things that’s ever happened to me was the advent of e-books. Now, instead of hauling one or more hefty tomes with me wherever I go, I have a whole library on my phone! It’s truly a miracle.

I think it’s also a great thing for authors. Instead of going through the painful process, after already doing all the work of writing an actual book, of trying and often failing, to get it published, authors can now self-publish. This is generally a good thing. We are not at the mercy of publishing houses to determine what we should be reading. Sure, there is a lot of fluff and nonsense being self-published, but Goodreads and Amazon have review and rating systems for a reason, and you can make reasonably informed decisions. And sometimes we really want to read fluff and nonsense. Your smut may be my guilty pleasure. Blue barbarian aliens on an ice planet, anyone?

One of the downsides of self-publishing is that some of the more rigorous editorial processes manuscripts undergo at a publishing house fall by the wayside. Authors use alpha and beta readers, and I’m sure they contract with independent editors. It’s just not as effective, and mistakes that should be picked up and corrected before publishing go unnoticed.

Confession time: I am a bit of a stickler for spelling and grammar. This doesn’t mean that I don’t make mistakes on my blog. I do and I will. I will correct them if I catch them before hitting publish, but I don’t have alpha and beta readers, or an editor for that matter, so sometimes something might slip through. Apologies. Also, I may use too many commas. More apologies.

It’s not that words are incorrectly spelled. Oh no, someone clearly employed a spell-checker! It’s just that the wrong word was used. This would generally be a word that sounds like the correct word, but is spelled differently and has a completely different meaning. Too many of these can take me right out of the story. When the MC admires the FC’s style, the correct word to use is not flare, which we all know is a burst of light or a widening of something, but flair. In the first paragraph of this post, I refer to books as tomes. If I’d used the word tombs this would be a very different post!

Another, unfortunately far-too-common, error is the wrong word being used. Now, I know that colloquialisms exist – the expressions and words we use in South Africa are not necessarily the same as those used in the American South, or the English countryside . For example the word ornery means irritable, angry, cantankerous, surly, disagreeable, etc. I often see it used to mean sassy or mischievous in American books. In fact, it’s become so common that I now just assume it’s part of the vernacular. The instances I’m talking about feel like the author was trying to be fancy and used words they didn’t know the correct meaning of.

Here’s an example of that: this particular couple had been flirting via text in the days leading up to their first date. One of them refers to this as canoodling. Just no. Canoodling is kissing and cuddling, in any and all forms of the English language. Canoodling does not mean flirting! Some of these examples can be hilarious, so I will be sure to share them with you.

Then there is the poor, abused and misunderstood apostrophe. Seriously, I can’t tell you how often I come across characters going to their parent’s house when there are two parents living in the house.

I’m not very good with descriptions. In fact, I tend to skim over them. But I do subconsciously keep track of things; I’m all about what characters do and say. Sometimes, the author forgets that the character is holding or carrying something, and then they do something that would require both hands. Or, in one scene they’re wearing one thing, and in the next another (obviously there was no wardrobe change in between). Talking about wardrobe issues – how do these people get their pants off in a hurry while still wearing shoes and socks? You get a detailed and titillating description of the removal of each item of clothing, usually accompanied by flying buttons and heavy breathing. No mention of shoes and socks though. This is when they stumble in from outside, so they were definitely wearing them. Occasionally the guy will growl at the woman to keep her high heels on, but dude, I don’t care how many muscles your muscles have, you’re not doing me in shoes and socks!

Some authors also lose track of time in the story. Surely the other day is not yesterday? I assume these problems arise when parts are rewritten, but it should be corrected during the editing process.

Having said all that though, I am grateful for the easy access to my favourite form of entertainment. I just wish I could do some editing for these authors! If this accounting gig doesn’t work out…

In the meantime, I will point out some of the more egregious transgressions. All in good fun – I will not be naming and shaming. And if you ever want to let an author know about an error, please don’t use the rating and review system. Rate the book on its merits and rather contact the author privately – they really appreciate it. Most authors care about their products and their readers, and will gladly fix errors.

Also keep an eye out for my series about things that only happen in books. I have a lot to say!

LOVE THEM ANYWAY

When I moved here, there were 5 dogs on the property. Sadly, Sally was killed by a car yesterday. She had a habit of escaping through the fence, and this time she didn’t come back.

Her owner came over to inform me last night, totally distraught. I tried to comfort him, but he was inconsolable. She’d been his best girl for seven years.

My parents’ dog passed away two weeks ago. Lulu was my dad’s faithful little shadow, and he took her loss really hard. He vowed “never again” after their previous dog, Purdy, died many years ago, also of old age. I think he means it this time.

I fondly remember my beloved cats, Jonty, Shiloh and Charlie. Each loss was a stab to the heart. Lavis stayed with her daddy when we divorced more than 10 years ago, but I followed her exploits on Facebook (yes, she had exploits – she was a cool cat!) and was saddened by her recent passing.

Loving a pet is risky. Logically we know that we will most probably outlive them. Yet we love them anyway. And we grieve hard when they die. How brave is that?

Ask anyone who lost a beloved pet; they don’t regret having them. They treasure the memories. Most open their hearts again. Maybe not immediately, but eventually.

I haven’t been brave for a while. After my second marriage ended, I locked up my battered heart and told myself I wasn’t worthy of being loved, and was clearly ill-equipped to love. I kind of ghosted my friends, and even kept my family at a “safe-but-cordial” distance. Pets were not an option, for practical reasons, but also because I was not emotionally ready for them at the time.

When I came to Hopefield, I was suddenly confronted with my friends’ many pets, even a pet sheep! Some of them seem to have really taken to me (not the sheep), and slowly my frozen heart is starting to thaw. I’m not quite ready for a pet of my own, but it will come. In the mean time, I’m trying to teach Bailey, the young pit bull, some manners (she is rather exuberant) and to play fetch. Results vary. (It would help if I knew what I was doing. Here’s a tip: don’t keep the reinforcement/reward treats in your bra. Just saying. In other news, I need clothes with pockets.)

Similarly, I am slowly opening my heart to receive love from, and give love to, friends and family again. I don’t know how long they’ll be in my life, but I’m going to love them anyway.

Rex and I. He’s our Director of Security and Soulful Looks.
Wollie & Nisha

FOODIE HIGHLIGHTS – EPISODE 1

Let me just start by saying that I am not scared of vampires after this week! Or the flu! There was a lot of garlic.

Speaking of garlic, have you heard of elephant garlic? Yeah, me neither, until I moved to the country. It’s big – big bulbs, big cloves, big flavour. I managed to score a bag at the very end of the season a few weeks ago, and have been generously using it in everything. Some people might figure that one clove of elephant garlic equals about 4 cloves of normal garlic and adjust accordingly. I am not some people.

I preserved the peeled cloves in a jar filled with white vinegar, stored in the fridge.

FOOD I COOKED MYSELF

Hands down the best meal I made this week was a chicken tray bake with lemons and garlic. This was sooooo good!

Ordinarily I would link to the recipe, but I honestly don’t know where I got this recipe from and my Google searches have been fruitless. So, I am going to have to post it here and apologise in advance to the original chef.

Chicken Tray Bake with Lemons and Garlic

Unknown
Prep Time 30 minutes
Cook Time 1 hour
Resting Time 20 minutes
Total Time 1 hour 50 minutes

Ingredients
  

  • 1 large whole chicken free range
  • 2 red onions peeled and cut into 6 pieces
  • 4-6 garlic cloves unpeeled
  • 3 tbsp olive oil
  • 2 lemons sliced
  • 8 sprigs fresh thyme
  • salt and pepper to taste

Instructions
 

  • Remove chicken from refrigerator about 30 minutes prior.
    Preheat oven to 200℃.
    Drip 2 tablespoons of olive oil in a roasting pan, add the onions, garlic and lemon slices and, with your hand, mix it all together until everything is coated with the oil.
    Move the vegetables to the side and add the chicken. Rub the remaining 1 tablespoon olive oil into the chicken. Season well with salt and black pepper and arrange the vegetables around the chicken. Drape the sprigs of thyme over the chicken and vegetables.
    Roast the chicken for 1 hour. Don't be alarmed if the onion and lemons start crisping to black at the edges – it will all be worth it in the end!
    Once chicken is cooked through, remove from the oven. Cover with foil and let it all rest for 20 minutes. Don't skip this step!

There you have it. I had it with salad, and it was a very satisfying meal. I had no idea caramelised lemons could be so delicious.

I also cooked soup (we’re in the middle of a very cold spell). You can find the recipe here. I had to make some modifications, as I had no leeks or turnips. Instead I used more onions and I added some cubed sweet potatoes. I’m having some more for dinner in a bit…

Breakfast this morning was from one of my new favourite recipe sites, Spain on a Fork. While they are not exclusively vegetarian, they have a lot of vegetarian recipes. I had to use the mushrooms in my fridge, and the picture looked so good… Find the recipe here. Definitely making this again.

Of course, I baked some sourdough bread as well. In fact, I baked a loaf for a neighbour. Go me! I just heard him shouting for the dogs outside, so it seems he survived. I have a lot to say about my adventures with sourdough, so keep an eye out for a post in the near future.

FOOD FROM ELSEWHERE

While I cook most of what I eat, I did join my friend for dinner one evening and she made Spaghetti Aglio e Olio (garlic and olive oil in Italian – a simple pasta dish, but oh so delicious!) I had never had it before, because I thought it would be weird and oily. It was not. I will try this at home!

If you’ve read my progress page you’ll know that I am really watching my sugar intake in an effort to manage my Type 2 diabetes. My sweet tooth cries itself to sleep each night. But yesterday I bought some organic dark chocolate (70% cocoa) at The Foodie Hub. It’s not sugar-free (yet), so I’m limiting myself to one small square a day and it does the trick.

That’s it for the week that was. I have no clue what I’m making this coming week.

PS. I’m only sharing my successes. Nobody needs to hear about my kitchen calamities!