Autumn Fruit Crumble

by Susan Smith in

Today I’m posting another Primal Plate recipe for old-fashioned, fruit crumble because it is the ultimate comfort food when the nights start to get chillier.

In the past couple of weeks I’ve made several versions of this lovely, warming pudding in quick succession - mainly because I wasn’t able to persuade Sarah to pick up her camera before she’d already grabbed a spoon. It’s perhaps as well. Initially I wanted to feature organic English damsons I’d purchased from Abel & Cole but they were too time consuming and tricky to prep.

I abandoned my first attempt at de-stoning them raw because after I’d tackled just two of the little blighters it was apparent that the rest would take me the best part of an hour and even then, most of the damson flesh would still be firmly stuck to the stones. Frustrated, I threw the whole lot in to the pan with the intention of warning my fellow diners to ‘watch out for stones’ when tucking-in.

The end result was indeed a delicious dessert that turned into a game of tinker, tailor, soldier, sailor etc…as we each lined up a pile of discarded damson stones at the side of our plates. Sarah’s boyfriend cheated by adding one of his to her’s so that she ended up with ‘rich man’. I don’t doubt him. But if you have no idea what I’m talking about…when I was a little girl sent away to boarding school, the last stone you counted on your pudding plate was supposed to represent the man you would marry. Naturally, none of us wanted a poor man, beggar man or thief! As a spontaneous game for slightly-drunk-on-champagne grown-ups it was good fun but for a sensible blog recipe, getting your fellow diners to sift, sort and spit numerous random fruit stones lurking in their dessert isn’t quite the done thing.

My second attempt at damson crumble was equally problematic. After donning a pair of food-safe gloves, it still took a long time to separate the stones from the juicy, fruity mass of cooked damson compote prior to adding the crumble topping. I thought I’d been thorough until two of us inadvertently chomped down hard on several stones that weren’t supposed to be there! Clearly apples, blackberries, rhubarb, plums or even a mixture of frozen seasonal fruits are a safer bet. I’ve chosen red plums for their vibrant colour and because they’re quick and easy to prepare.

English plums are at their best August through to September, which is when the beautiful dark red-skinned plums on my tree were ripe and ready. However, if you’re quick, you can still buy organic plums at Abel & Cole, Waitrose and Riverford Organics. A ripe plum yields to gentle pressure, firmer plums will ripen and soften at room temperature. For use in this recipe, select plums that are just on the firm side of ripe. It’s worth knowing that plums freeze well.

This no-added sugar and grain-free Autumnal Fruit Crumble is one of life’s joys. Nothing quite beats breaking through its buttery, crunchy, crumble topping to the warm, red, juicy fruits beneath. Unlike a classic fruit crumble loaded with refined sugar and starchy carbohydrates, which are best avoided if you want to achieve health, this fruit crumble helps to nourish your body and feed your soul. Tip: It’s even more delicious when served with cooling, vanilla ice cream or clotted cream straight from the fridge.

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Organic plums offer impressive health benefits and the ‘crumble’, made with tiger nuts, which are actually a sweet-tasting, root vegetable rich in nutrients - vitamins, minerals, antioxidants and prebiotic fibre (otherwise known as resistant starch) - has a remarkable effect on your digestion and metabolism because it encourages the growth of your ‘gut-friendly’ bacteria. Taking care of your gut helps take care of so many other things in your body - your skin, digestion, immunity against disease, energy levels and even your moods and brain function.

Both components of fruit crumble - the fruity filling and fibre-rich, nutty topping - can be made several days in advance then covered and stored in the refrigerator until you’re ready to assemble and cook. For this reason, rather than make one large fruit crumble, I like to divide the ingredients in to individual-sized portions that can be enjoyed whenever the mood takes us. It’s a great way to feed last minute guests - albeit a bit too convenient if your intention isn’t to eat pudding every day! Our meals generally focus on lots of vegetables and minimal fruit, but when the appetite for fruit crumble strikes (oftentimes in my household) it’s good to know that plums only contain 7 grams of carbohydrate per medium plum weighing 65 grams and the satiating effects of prebiotic fibre actually helps reduce cravings for fattening and unhealthy foods.

Nourishing food that you enjoy is the ultimate goal of eating well, so in my view, there are a lot worse dietary boo-boos than feasting on a glut of seasonal fruit that at this time of year is there for the taking. The appetite for sweet, autumnal fruit is probably written in our DNA. Feasting on sugar-containing fruit adds extra padding to our bodies that was a matter of life or death for our ancestors facing winter food scarcity and sub-zero temperatures. The human body’s ability to ‘eat’ its own stored body fat for energy when close to starvation meant the ‘survival of the fittest’ came down to being one of the fattest. The opposite is true today and there’s no longer any reason for humans to gorge themselves silly on sugary foods. What we need is the means to satisfy our inherited craving for ‘sweet’ without getting fat.

Rule one is: If you’re going to eat sugar, the natural sugar contained in fresh, organic, fibre-rich fruit is the best way to get your fix. Rule two: If you’re trying to lose weight, raspberries, blackberries, strawberries and (tah-dah!) plums are the lowest carbohydrate i.e. lowest-in-sugar fruits to enjoy. Rule three: Try fasting from time to time. In this way, nature’s bounty and a cook’s love need never go to waste.

I agree that Autumn Fruit Crumble is a little carb heavy for a keto diet (although compared to a standard plum crumble, it contains less than half the carbs) but I have no problem with a little seasonal indulgence that provides an opportunity for balancing ourselves with our earth’s harvest. Translated, that means treating the large bucketful of Bramley apples in my cellar with the respect they deserve by making as many nutritious fruit crumbles as my family can tolerate. As the cooler temperatures of autumn roll-in, a warming, Autumn Fruit Crumble creates the perfect setting for friends and family to cozy up together for good food and a sense of comfort that makes it easy to say goodbye to summer. It’s one of the reasons I think Autumn is the best of season of all.

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Autumn Fruit Crumble (serves 4)

Ingredients - for the filling

450g organic plums, washed, halved, stoned, then each half fruit cut into thirds

1 organic apple, peeled, cored and diced

80g non-GMO erythritol

1 organic star anise

25ml organic red wine (use fresh, filtered water if you prefer)

organic lemon, juice only - optional (see Notes below)

Ingredients - for the topping

100g organic fine tiger nut flour

50g organic butter, chilled and cut into small pieces

25g Sukrin Gold

50g organic hazelnuts, roughly chopped

1 tsp organic ground ginger


Place the plums, apple, erythritol, star anise and wine - or water - into a saucepan, give everything a good stir to combine, cover with a lid and set the pan over a medium heat. When the juices in the fruit start to flow (only takes a couple of minutes) turn the heat down to low.

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Continue cooking the fruit, stirring from time to time, until the erythritol crystals have dissolved and the fruit has broken down (takes about 15 to 20 minutes). If the fruit is collapsed but there’s a lot of juice remaining, use a draining spoon to scoop out the cooked fruit and boil the remaining juice over a high heat for a couple of minutes until it reduces down to a sticky syrup. Then take the pan off the heat and add the fruit back in to the syrup.

A this point, you’ll need to use your instincts to determine how you think the fruit compote should taste. If it tastes too tart, add a little more sweetener. If you think it lacks plum flavour, a tablespoon or two of lemon juice will enhance its fruitiness. Once you’re happy with the balance of taste, set the compote aside to cool.

As the fruit cools, make the crumble topping. Place the tiger nut flour, butter, Sukrin Gold and ground ginger into a food processor or blender and pulse to a coarse crumble. N.B. Don’t overdo it, you need the mixture to retain some texture. Tip the crumble in to a bowl and stir in the chopped hazelnuts.

When you’re ready to eat your fruit crumble(s), pre-heat the oven to 180℃ / 350℉ / Gas mark 4.

Divide the fruit compote between 4 large glass ramekin dishes - alternatively, transfer all the fruit to a shallow ovenproof dish - and top evenly with the crumble mixture.

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Place the ramekins/serving dish on to a baking tray (the mixture may bubble up and spill over) and bake in the oven for approx. 20-25 minutes until the filling is hot and the crumble topping golden.

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Allow to stand for a couple of minutes before serving the fruit crumble as it is or with a generous dollop of cream or ice cream.


If you have a glut of fruit or more mouths to feed, simply double the quantities above and/or store the excess fruit compote and crumble separately in air tight containers in the fridge for up to 5 days.

Experiment by adding other fruits and berries to the compote such as blackberries or blueberries.

Other flavours such as vanilla, cinnamon, finely grated orange zest can easily be incorporated into the compote and/or the red wine can be swapped for other liquids such as orange or lemon juice. Just be aware that this will impact the sweetness of the compote so you will need to adjust the erythritol sweetener as required.

Fruit compote makes a great breakfast served with yogurt and toasted flaked almonds.

Fat 22g Protein 4g Carbohydrate 33g - per serving of crumble (without cream or ice cream)

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A Classic Omelette

by Susan Smith in

What often starts out as a desire to share a simple Primal Plate recipe ends up as a lengthy essay about the advisability of eating a particular food. Today, it’s eggs. Are they good for you or not? 

I’m not a nutritionist or doctor and it’s not my job to tell you what to eat but, the credence given to non-scientifically valid research that’s foundational to the current, nutritionally-poor Eatwell guide - whose “politically correct” low-fat, high-carb, low-calorie dogma is repeated over and over in advertising and the media - makes me sick! Or rather, it’ll make you sick if you don’t wise up. 

For years people have been brainwashed into thinking they must avoid or limit their consumption of nature’s most nutritious foods - eggs, red meat and dairy - because they contain saturated fat and cholesterol that allegedly causes heart disease and early death. 

However, the 2015 Scientific Report from the Dietary Guidelines Advisory Committee states:

  “Cholesterol is not a nutrient of concern for overconsumption.”

Ergo, eat as many eggs as you want because dietary sources of cholesterol have a minimal effect on cholesterol levels in the blood! 


Because cholesterol is a nutrient that’s vital to human life, our liver naturally produces cholesterol every single day. The amount of cholesterol the liver produces depends on how much you eat. If you get a lot of cholesterol from food, your liver produces less. You can’t get cholesterol from plants so if you don’t eat cholesterol-rich food (meat, eggs and dairy), your liver produces more. Does that mean the old evidence-free advice and fear mongering about dietary cholesterol was wrong? Well yes but no but. The story won’t lie down.

In March 2019, other ‘scientists’, staying loyal to the old hypothesis, reignited a fear of eggs when they warned: “Among US adults, higher consumption of dietary cholesterol or eggs was significantly associated with higher risk of incident CVD and all-cause mortality in a dose-response manner.”  Meaning, the more eggs you eat, the greater the risk of heart disease and the chances of dying early. 

Forwards and backwards, backwards and forwards…what’s going on? Pride, profit and prejudice…that’s what. 

We’re in the midst of a fight between unethical profiteering from the public’s health and the truth. It seems that the ‘money-grabbing’ Big Boys are winning. It’s not about the public’s health, food security or saving the planet, it’s all about corporate profits and a takeover bid of the world’s food supply by the rich and powerful.

If you want the truth, you’ll have to look to yourself. Being interested in health issues doesn’t make you a conspiracy theorist, it means always being prepared to think ‘experts’ are stupid…because they often are. 

Wilfully blind to the nutritional assets of animal foods, processed and packaged food manufacturers love the UK’s Eatwell guidewhich unconscionably recommends that 71% of people’s daily calories should come from starch and junk foods. Of course they do. Refined sugar and starch, along with industrial vegetable oils, are a cheap and reliable food source to feed the masses. Currently 50% of the average persons diet in the UK is ultra-processed convenience foods that are increasingly composed of inconvenient toxins in brightly coloured packages that should be avoided full stop. 

Flaked, puffed, sugary breakfast cereals, bleached, blanched, nutrient-stripped bread, industrial vegetable oils, meatless burgers genetically engineered to ‘bleed’ like the real thing, ‘chickenless’ Just Egg, ‘butterless’ butter… I don’t care what they call this stuff, it’s definitely not food. As long as Big Food and Big Pharma can get you to ask the wrong questions they don’t have to worry about giving you the right answers. What better way to protect their obscene profits than to ‘piggy-back’ public health advice that food and drug industry shills and government lobbyists help to create and maintain? 

When people don’t investigate the facts and accept what they’re told by a supposed ‘higher authority’, there comes a point at which everything is so embedded in their minds they no longer think there’s any question of choice. 

Almost 20 years ago I purchased Western A Price’s book Nutrition and Physical Degeneration - a compelling, informative read of what modern food production with its reliance on chemicals and technological fixes has got so wrong…with so many sick people as a result. Surprise, surprise! The antidote to the biggest health scam of the century is to stop eating fake food and to start eating real food in accordance with the timeless principles of healthy human diets.  

Taking responsibility for your’s and your family’s health is not what the rich and powerful want you to do. Giant corporations in food and drink e.g. Kellogg’s, Pepsico, Bayer, Nestlé, Unilever, Danone (along with Google and other Goliaths of the agribusiness, food and pharmaceutical industries) are behind the EAT Lancet report - a supposedly ‘independent’ comprehensive assessment of existing science on health and sustainability - produced by 37 so called scientists, the vast majority of whom started out with a premise that favoured vegan/vegetarian diets. Aided and abetted by media-hype (because the science doesn’t cut it) they’re on a mission to transform the way we eat by inducing a global shift to plant-based diets whereby protein and fat intake will depend heavily on plant sources rather than animals. Eggs are practically non-existent. In fact, the EAT Lancet diet recommends more calories from added sugar than from beef, lamb, pork, chicken, other poultry and eggs all added together! 

Unfortunately, their one-size-fits-all “Planetary health diet” is fundamentally flawed. It is both nutritionally deficient and unsustainable. The first thing that needs saying is that the current industrial farming/food production system is unsustainable, environmentally ruinous, and cruel to both animals and humans alike. The second is that all nutrients are better absorbed by the body in their animal form. As an animal lover, I’m afraid that’s just the way things are. The kindest, indeed the only realistic solution, is to sack-off factory farming and urgently re-introduce grazing animals to grasslands thereby allowing them to feed on the natural diet they evolved to eat and to replenish the soil with their waste. Grazing animals produce manure and urine that feeds the deep root systems of plants, which sequester carbon out of the air back in to the soil thus promoting its physical health and wildlife biodiversity. In summary, food security means including grazing animals that convert vegetation that we cannot eat (grass), on land we cannot farm, in to nutrient dense food for humans. At the same time, they re-fertilise the land that they feed on and help to reverse the effects of climate change. Sounds like a plan! If we don’t start to respect, nurture and protect the world’s soils today, experts predict that within the next 60 years there will be no soil left to grow food in! 

Meanwhile, agrochemical and seed companies and food manufacturers want to “conquer the world” with plant-based, lab-grown meat and other ‘modern foods’. They’re relying on future ‘sustainable intensification’ made possible by a range of new technologies, which they expect to hugely benefit financially from. The goal is to persuade people that overly-processed, manufactured foods loaded with artificial ingredients will cost a lot less than animal derived foods, be more nutritious, better tasting and more convenient. FFS! Our bodies are smarter than that! We were told genetically engineered crops would “feed the world” and then the grim reality hit home. Now Monsanto/Bayer faces thousands of Round-up cancer lawsuits worldwide.

An ounce of common sense is better than any university education. Aside from liver, which let’s face it is a bit of an acquired taste, eggs are the healthiest food on the planet. Since eggs are nature's perfect food and have been valued since the beginning of time, Humpty Dumpty most certainly isn’t going to fall off the wall on my watch! 

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A large, whole hen egg provides excellent, high-quality protein with a perfect amino acid profile and is loaded with 13 essential vitamins, minerals and fatty acids that contribute to the health of the brain and nervous system. I think of them as a mighty multivitamin and mineral pill in a shell that are every cook’s best friend. Eggs are cheap, taste great, cook in minutes and go with just about everything. 

But not just any old egg. They must be fresh, organic and truly free-range i.e. laid by happy hens in small flocks that spend most of their days outside with access to fresh grass. I’d like to keep chickens in my own back garden henhouse one day but until I learn how, I’ll continue to buy biodynamic eggs from hens that scratch and forage in rolling pastures and nearby woodlands. I’ve always had a big interest in food and firmly believe that Mother Nature knows best. Healthy food is not produced by men meddling with nature. Frankly, I’d sooner be vegan than eat industrially-produced eggs from de-beaked, fraudulently named ‘free-range’, commercial-laying hens. Warning: Sensitive souls need not click here for the horrendous cruelty involved  but for those of you that still haven’t connected the dots between intensive farming and the food on your plate, please do me the courtesy!

Now we’re clear on that score, I do not ’chicken out’ on how many eggs I eat. Which not counting those I include in homemade cakes, bakes and sauces, is at least a dozen per week. Eggs are an incredibly versatile, inexpensive, nutrient-dense real food option for people eating low-carb. Because there are no ‘essential carbs’ in nature and I want my family to eat well, feel great and live long, the vast majority of Primal Plate recipes are based on ‘fat protein’ found in meat, eggs and dairy rather than ‘carb protein’ found in grains, pulses and beans. With a small amount of seasonal fruit, occasional starchy plants (e.g. tiger nuts, sweet potatoes, squash), nuts, seeds and vegetables thrown into the mix, we’re golden. No need to count calories, we eat what we love.

An omelette is delicious at any time of the day. Fill them with your choice of ingredients such as ratatouille, mushrooms, cheese or for a particular treat, strips of wild smoked salmon. Quick-to-make, soft and squidgy in the middle and tinged with gold on the outside, I’ve kept mine simple with the addition of fresh herbs stirred into the eggs before they’re cooked. One omelette will serve one person and, because it’s the ultimate fast food, it's not worth cooking a large one for two. The recipe is for a two-egg omelette, which I cook in a 15cm (6 inch) pan, ideal for one unless you are very hungry, in which case use 3 large eggs and scale up the size of your frying pan to 17cm.

To master the art of simple, get cracking.


A Classic Omelette (serves 1)


2 large organic, free range eggs (the fresher the better)

Himalayan pink salt

freshly ground organic black pepper

2 tsp finely chopped fresh flat leaf parsley

1 tsp finely chopped fresh tarragon

1 tsp finely chopped fresh chives

1 tsp finely chopped fresh coriander

15g organic ghee (or butter)

To finish - optional

Freshly grated, organic Parmesan (with a glass of wine!)


Carefully break the eggs into a bowl and using a fork, lightly blend the egg yolks and whites together until just combined - no beating or whisking allowed!

Season with salt and pepper and add the chopped herbs.


Melt the ghee in a non-stick frying pan (ceramic please, not Teflon-coated) and let it get quite hot, then swirl it around so that the base and sides of the pan are evenly coated.


Pour the eggs into the pan, tipping the pan so that it is evenly spread then turn the heat up to its highest setting. Leave the eggs to set for approximately 10 seconds or until a delicate ‘frill’ of cooked egg appears around the outside edges.


Using a wooden spoon or non-stick spatula, gently draw the edges of the cooked egg towards the centre, tilting the pan to let the still liquid egg run into the empty space at the edges.

Keep doing this until the omelette is almost set but is still a little moist on top - it only takes around a minute. It’s now time to fold your omelette in half or thirds.


To serve the omelette folded in half, run a spatula around the edge of the pan to free the omelette, then tilt the pan over a warmed plate and slide the omelette out allowing the top half of it to flip over and cover the bottom half on the plate.

Alternatively, fold it into three as illustrated in the photos. While the omelette is still in the pan, flip one third over towards the centre, then slide it on to a warmed plate, unfolded edge first, allowing the folded part to flip over and cover the rest.

Serve and eat at once.


Served with some freshly grated Parmesan sprinkled over and a glass of wine, I guarantee that even the humblest omelette achieves gastronomy status.

You can lighten-up the texture of omelettes by adding 1 tablespoon of filtered water to the eggs before combining the yolks and whites.

The fresh herbs I used are simply what I had available. Fresh chervil and sorrel are good options too.

I use ghee rather than butter because it is less likely to burn at high temperatures. N.B. Making successful omelettes means cooking them on the highest heat that you dare! If you’re using butter, make sure you don’t let it brown before adding the eggs to the pan.

Filled omelettes are usually folded into three. Simply place your filling in the centre before folding into three as directed in the recipe instructions above.


Fat 51g Protein 48g Carbohydrate 1g - per 2 egg herb omelette

Roasted Portabella Mushrooms With Leeks, Pine Nuts & Halloumi

by Susan Smith in

Allow me to introduce you to Portabello mushrooms, which are basically a chestnut mushroom that has been allowed to grow to full maturity. What you’re left with is a dense, meaty texture and an intensely deep mushroom flavour. Delish! Plus, the Portabello’s large, saucer-like base allows it to be used in a variety of ways, such as stuffed, baked, grilled or even barbecued.

In my view, Portabellas are one of the best veggie substitutes for meat when you’re in a hurry and fancy something cheap and vegetarian. Low-carb and easily digested, they are a natural source of plant-based protein and contain many essential nutrients and disease-fighting antioxidants and phytonutrients to boost health and combat inflammation.

Some other vegetarian pairings that enhance Portabella’s meaty-textured earthiness are grilled goats cheese on a base of black olive tapenade; chopped pecans with celery and blue cheese and creamy, scrambled eggs topped with a sprinkling of fresh tarragon or chives. All are healthy, flavour-packed and quick-to-make but I think today’s recipe for golden, crunchy, Roasted Portabella Mushrooms With Leeks, Pine Nuts & Halloumi wins hands down as a stand-alone meal when served with a bag of organic salad leaves dressed with a drizzle of Balsamic.

Roasted Portabella Mushrooms With Leeks, Pine Nuts & Halloumi is a version of Sabrina Ghayour’s tapas recipe of similar name that features in her book ‘Feasts’. I’ve made more of a meal of them by adding leeks, toasting the pine nuts and using a tad more halloumi and butter than the original recipe states. N.B. They don’t take as long to bake as Sabrina suggests! Also, try to select Portabella mushrooms with upturned edges - not flat ones - so that the generous amount of filling I specify here doesn’t spill out during the cooking process.

Real, nutrient-dense food provided by nature and on the table in less than an hour…bring it on.

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Roasted Portabella Mushrooms With Leeks, Pine Nuts & Halloumi (serves 4)


8 large organic Portobello mushrooms

400g organic leeks, finely chopped

80g organic pine nuts, lightly toasted

80g organic unsalted butter, softened

a small bunch of fresh, organic coriander, very finely chopped

150g halloumi cheese, coarsely grated

Himalayan pink salt

Freshly ground organic black pepper

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Heat a large frying or sauté pan over a medium heat. When it is hot add 1 tablespoon of the butter and the chopped leeks to the pan, stir together well so that the leeks are evenly coated in butter.

Cover the pan and gently cook for about 8-10 minutes or until the leeks are meltingly soft but not coloured. Set aside to cool.

In a separate frying pan set over a low heat, gently toast the pine nuts until golden. Set aside to cool.

Pre-heat the oven to 220℃. Line a large baking tray with non-stick foil and/or baking paper (I use both).

Clean the mushrooms with dampened kitchen paper then cut their stalks level with the gills. Place the mushrooms, gills uppermost, onto the prepared baking tray.

In a medium bowl, combine the remaining butter, halloumi, coriander, cooked and cooled leeks and pine nuts together, then season to taste with salt and pepper.

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Divide the mixture evenly between the mushrooms - using a spoon to pile one portion into the centre of each mushroom and to press it down well into the base.

Bake for 20-25 minutes until nicely browned, then serve immediately.


For a vegetarian feast, try serving delicious Roasted Portabella Mushrooms With Leeks, Pine Nuts & Halloumi with a quick and easy to make, fresh herb omelette. If you don’t know how to make perfect omelettes, I’ll share my secret in my next post!

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Celerisotto With Asparagus & Lemon

by Susan Smith in

Celeriac may appear to be just an ugly, unpromising, root vegetable but its inner beauty is revealed when transformed into low-carb, silky-smooth, creamy, risotto. This Celerisotto With Asparagus & Lemon has recently become one of our favourite vegetarian keto meals - the perfect, what-to-eat, comfort food during a spell of indecisive early summer weather, which felt more like October than June.

Strictly speaking, I could have done with posting this recipe several weeks ago because the organic celeriac I’d been purchasing from Abel & Cole up until the beginning of June, is no longer available. Also, the short English asparagus season will soon be over. It’s good to Eat The Seasons but unfortunately this means I’ll be waiting until next September to buy the new season’s celeriac to make a different kind of celerisotto…perhaps replacing asparagus and lemon with autumnal mushrooms and whisky.

Whatever my food preferences, banging the drum about the importance of eating seasonal, organic food generally seems to fall on deaf ears. The number one reason to choose organic food is to avoid pesticide exposure. Not only do these chemicals threaten the environment, they’re also proven to pose a very clear and direct risk to human health. The cancer-causing, Glyphosate-based weed killer Roundup has been found in virtually every food commonly sold and consumed, so we should all take steps to protect ourselves from it. Even so, the vast majority of people are still unwilling, or sometimes unable, to pay the extra cost for organic food and they don’t give a second thought to the thousands of air miles it takes for asparagus to be flown-in from South America.

So, taking a pragmatic approach to the fact that conventionally grown celeriac and asparagus are available in supermarkets all year round, I’ve decided to go-ahead and feature this recipe for Celerisotto With Asparagus & Lemon sooner rather than later. At least then you don’t have to wait to enjoy the gastronomic delights of this quick and easy, supper ‘superstar’ in your quest to eat healthy and low-carb.

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It came as quite a shock to us that risotto made from ‘grains’ of celeriac has all the taste and texture of traditional Italian-style risotto. Who knew? Turns out you don’t need any help from arborio or other short-grain rice to achieve that classic, creamy texture. Celeriac ‘rice’ holds its shape without turning to mush and softens down into creamy deliciousness with the help of full-fat cheese and double cream. Increasing healthy fat consumption whilst severely restricting carbohydrates is a good thing; it’s eating too many high-starch processed grains that add the padding.

In fact it’s fat that makes this dish a surprisingly satiating and totally delicious vegetarian meal. We think it’s best served with crunchy, tangy, featherlight Parmesan Crisps and lightly-dressed mixed salad leaves. However, if you want to ‘fill your boots’ and take this grain-free risotto to the next level, try topping it with a poached egg, slices of roasted chicken, a lightly cooked wild salmon fillet or some crispy shards of salty prosciutto to offset its creaminess. Yum!

All in all, an extremely versatile, easy and convincing addition to a low-carb cook’s repertoire. As with many Primal Plate keto recipes, Celerisotto With Asparagus & Lemon is another healthy, comfort food that doesn’t taste like it’s healthy. Serve it up to family and friends and they’ll think you’re a genius. 

Celerisotto With Asparagus & Lemon (serves 4)


40g organic grass-fed ghee

2 medium-sized celeriac, peeled, cubed and pulsed in a food processor in 3-4 second blasts for 12-15 times until it becomes like grains of rice

400g organic asparagus, trimmed and cut into 1 inch pieces on the diagonal

2 organic leeks, finely sliced

100ml organic chicken stock (I make my own chicken bone broth)

50g organic full-fat soft ‘cream’ cheese

50g organic Parmesan Reggiano or vegetarian Parmesan-style cheese, finely grated

4 tbsp organic double cream

Large organic lemon, zest only

Large handful of organic herbs e.g. parsley, tarragon, mint, coriander, basil, finely chopped

To serve:

Parmesan crisps - optional

Fresh sprigs of organic chervil or dill



In a large frying or sauté pan, gently fry the leeks in the melted ghee for 5 minutes until soft but not coloured

Meanwhile, blanch the asparagus pieces for 1-3 minutes (depending on thickness) in a pan of boiling water, then immediately plunge into ice cold water to set green colour; drain and dry on kitchen paper.

Add the celeriac ‘rice’ to leeks with the chicken stock and stir-fry for about 6-8 mins until soft.

Add the asparagus to the pan and cook for a couple of minutes more until warmed through.

Stir in the cream, cream cheese, lemon zest and chopped herbs.

Continue to cook until piping hot.

Serve immediately with Parmesan Crisps and fresh green salad leaves.


Click here for how to make Parmesan Crisps.

If you don’t have 15 minutes to make Parmesan Crisps, some organic rocket leaves lightly dressed with vinaigrette and tossed together with a spoonful of finely grated Parmesan will suffice!

Fat 20g Protein 8g Carbohydrate 18g - per serving

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Chocolate Mousse Cake With Raspberries & Cream

by Susan Smith in ,

The starting point for this low-carb, densely intense, chocolatey celebration cake or, when still warm from the oven and oozing molten chocolate, the perfect after-dinner pudding cake, was a Waitrose recipe for chocolate ‘cloud’ cake that I recently espied in their free ‘Weekend’ newspaper.

Since my 26th wedding anniversary was imminent, it seemed like the perfect opportunity to show my appreciation for twenty-eight years of togetherness with my beloved John by baking him a cake. He needed cheering-up. Last bank holiday weekend, whilst washing up (dangerous man’s work!) a 10” heavy chopping knife fell off the draining board onto his bare foot and cut his big toe right down to the bone. A visit to A&E was pretty much pointless. By the time we’d got John back home he was bleeding just as profusely as when we’d first arrived at hospital. Nearly three weeks later, his toe is still giving him flak and he can’t walk far or wear shoes. At times like these, a spoonful of sugar - or at least sweet-tasting food - can help.

For the keto-adapted, it’s not so much the craving for sweetness per se that persuades us to indulge but rather that someone lovingly baking a cake in your honour can become the ultimate in spirit-lifting, comfort food. My job is to ensure that the sweet treats that we enjoy from time to time are made from ingredients that do the least harm.

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Ideally on a keto diet you’d knock all sweeteners, including sugar-free, zero calorie ‘pretenders’  on the head. However, “when life gives you lemons…” or you simply want to go with the flow and celebrate life with decadent desserts and cake like ‘normal’ people do, dissing the grains and choosing a sweetener that mimics the taste of sugar - erythritol is one of the better ones - is the way to sustain you on your low-carb journey. Honestly, does Chocolate Mousse Cake look like diet food to you?

Everyone agrees, it’s depressing to go without food you love. So, without wishing to pander to an unbridled enthusiasm for cake, pastries, ice cream and biscuits, I think it’s a good idea to feed your desire as long as it doesn’t mean eating high-carb treats made with grains and sugar that make you pack on the pounds. Admittedly, it is socially inconvenient to reject the herd mentality that relies on factory-made, ultra processed junk food but in my view, cooking healthy treats for yourself is the most workable way of getting to your perfect weight and then staying there. Just imagine yourself healthy, happy and full of energy every day and steadily losing weight without having to count calories or deny yourself. Primal Plate recipes will make that possible.

Right on cue for Father’s Day, Chocolate Mousse Cake With Raspberries & Cream is a special treat that will remind Dad just how much you appreciate all that he does. There’s no better way to show you care for yourself and others than to take the time to cook and bake edible gifts. Besides, Dad has too many ties already!

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Chocolate Mousse Cake With Raspberries & Cream (serves 10)


200g very dark organic chocolate, broken into small pieces (I combined 75 grams of Pacari’s 70% chocolate drops with 125 grams of their 85% chocolate drops for an average of 80% cocoa solids)

125g organic unsalted butter, plus extra for greasing

25ml organic, freshly brewed ‘espresso’ coffee or alternatively, 1 tbsp organic, instant coffee

1 tsp organic coffee extract 

1 tsp organic vanilla extract 

3 tbsp organic raw cacao powder, sifted 

6 organic medium eggs

200g non-GMO erythritol, powdered

For the cake topping

170ml organic double cream 

1tsp organic vanilla extract

1 tbsp non-GMO erythritol, powdered and sifted

175g organic fresh raspberries  (if you can get them, organic raspberries are less expensive from Tesco or Sainsburys)

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Preheat the oven to 180℃ (160℃ fan oven) / 350℉ / Gas mark 4

Lightly grease then line the base and sides of a 25cm (8 inch) round cake tin - preferably springform or loose bottomed - with non-stick baking parchment.

Make a ‘shot’ of strong espresso coffee - N.B. ignore this step if you’re using instant coffee.

Place the chocolate, butter, espresso coffee (or 1 tbsp instant coffee granules) vanilla and coffee extracts into a glass heatproof bowl and set it over a pan of gently steaming water. Keep the heat under the pan low and do not let the base of the bowl come into contact with the water. Stir the mixture from time to time until melted then take off the heat and set aside.

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Meanwhile, separate the eggs into two large mixing bowls. Whisk the whites into soft peaks.

Leave the whisked whites on one side whilst you whisk together the yolks and erythritol until thick, pale and fluffy - you don’t need to wash the whisk in-between.

Using a metal spoon, stir the melted chocolate in with the egg yolks until evenly combined. Now stir in the cacao powder.

Using a flat-edged spatula or large metal spoon, gently fold half the egg whites into the chocolate mix to loosen, then carefully fold in the other half making sure they’re fully incorporated without knocking the air out of them.

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Tip the mixture into the prepared tin and bake for 30 minutes until set but still wobbly in the centre. If you want it firmer in the centre, cook for another 5 minutes.

Cool in the tin for 15 minutes, then remove the sides of the tin and leave to cool completely to room temperature.

When ready to serve, carefully remove the paper and base of the tin and set the cake on a serving plate. Whisk the cream, powdered erythritol and vanilla extract together into soft peaks. Pile into the middle of the cake and top with the raspberries. 

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To make the cake easier to slice, it is best made a day in advance and then left overnight to firm-up and set in the centre.

If you’re not going to eat all of the cake straightaway, it will keep better if you don’t top the whole cake with raspberries and cream. Just cut it into as many portions as you need before attractively arranging a generous spoonful of cream and small pile of raspberries on top of each individual slice of cake. Alternatively, this wonderful, rich cake still makes the grade when served simply with a dusting of powdered erythritol and a dollop of lightly whipped cream still cold from the fridge.

Erythritol doesn’t impact blood sugar or insulin, as our bodies actually cannot digest it. It’s about 70% as sweet as table sugar. I buy it in granulated form online and turn it into icing sugar using my Vitamix or a hand-held stick blender. You can also buy it as ready-made icing sugar.

In powdered form, it easily blends into the flourless cake mixture and whipped cream topping to ensure that there’s no grittiness from un-dissolved crystals in the finished cake.

Fat 33g Protein 6g Carbohydrate 9g - per serving with raspberries & cream

Fat 33g Protein 5g Carbohydrate 7g - per serving with cream but no raspberries

Fat 23g Protein 5g Carbohydrate 7g - per serving of cake (without topping)

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Hot Bitter Chocolate Sauce

by Susan Smith in ,

I have nothing to say today except Hot Bitter Chocolate Sauce poured over No-Sugar, Old-Fashioned Vanilla Ice Cream is a match made in heaven.

With high temperatures and sunshine forecast for this weekend...

Make. Eat. Enjoy.

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Hot Bitter Chocolate Sauce (serve 4)


75g of very dark organic chocolate, broken into small pieces (I use 85% raw chocolate chips - see Notes below)

10g organic unsalted butter 

85ml organic full-fat milk  (I used whole raw milk from Gazegill because it’s the only milk I ever buy)

50ml organic double cream

4-6 drops organic liquid stevia, if required


Place the pieces of chocolate and butter in a glass heatproof jug or bowl.

In a saucepan heat the milk and cream to just under boiling point then pour over the chocolate and butter, stirring until all of the chocolate has melted.

Pour the chocolate mixture back into a clean pan, add liquid stevia if using and gently heat, whisking constantly until completely smooth, thick and hot but not boiling. N.B. Do not allow the chocolate sauce to overheat as this will cause it to separate.

Serve immediately spooned over ice cream.


Buying high quality organic chocolate chips saves the potentially messy business of breaking or chopping a solid bar of chocolate into pieces.

The chocolate for Hot Bitter Chocolate Sauce should be at least 75% cocoa solids but a higher percentage dark chocolate is much better. To minimise sugary carbs, use an 85% chocolate and judiciously add a few drops of organic liquid stevia - a single drop at a time - to taste. Don’t go overboard by making your chocolate sauce sickly-sweet. Remember, you’re aiming for ‘bitter-sweet’ to complement an already sweet vanilla ice cream. Anything less than 85% chocolate shouldn’t need any additional sweetening at all!

Fat 18g Protein 2g Carbohydrate 8g - per serving of hot chocolate sauce

Total Fat 42g Protein 5g Carbohydrate 13g - per serving of ice cream & hot chocolate sauce

No-Sugar Old-Fashioned Vanilla Ice Cream

by Susan Smith in

Back in the 1960’s I had lots of friends who all used to curry favour with me in the hopes of becoming regular invitees to my weekly-held Saturday night dinner parties. Some succeeded more often than others. Notably, Alan R, the son of a butcher who worked in his father’s business, who would sequester the most memorable, thick-cut pork chops for me ‘for free’ to secure his seat at my table. It was a fair exchange.

He would cut the chops at least an inch thick so that I could I slice them horizontally through their middles to make a ‘pocket’ that I would stuff generously with sage and onion before sewing them back up with string and slow cooking in a rich cider sauce. As delicious as this meal was, what really rocked my friends’ boat was a dessert of hot, melty chocolate poured over cold, creamy, vanilla ice cream.

You’d think that the authors of Wall’s current product marketing were ‘a fly on the wall’ at my dinner parties 50 years ago, when they say: “Bring your family together with Wall's delicious Ice Cream that everyone loves, it is so easy to connect, laugh and truly bond.” 

They’re not lying. It’s exactly how I remember my ‘hostess with the mostest' glory days. Now I’m fine with being forgotten. Wall’s vanilla ice cream and hot chocolate sauce made from Cadbury’s Bournville chocolate served with aplomb in a previous life may have helped make my dinner parties legendary, but today, even the thought of serving a ‘killer dessert’ of ultra-processed foods made with very low-cost ingredients gives me the heebie-geebies. Learn the chilling truth about commercial ice cream and weep!

Let’s just say, my foolhardy pursuit of social pleasures in my early twenties, which also included smoking up to forty cigarettes a day and regularly drinking myself into oblivion, was largely done in ignorance. As daft as it seems to me now, I didn’t realise the harm I was doing to myself with cigarettes and alcohol and perhaps of even more significance, without access to the internet, I didn’t have a clue about what was going on with the food supply. At the time, there was no way of knowing that the burgeoning food industry’s new-fangled creations were essentially cobbled together from industrially-made substances to make them look and taste (more or less!) like real food, albeit with very little nutritional value.

The late 1960’s supporters of women’s liberation, as well as men resistant to taking on their fair share of domestic duties, happily abdicated the responsibility for cooking to Big Food - and with it control over their health - in exchange for more free time. We now live in a society (UK) where over half the food purchases that people make are ultra processed and I am considered strange by conventional standards because I avoid all unreal food and drink. When I recently commented to a young friend that the cocktail she was drinking was the same bright, fluorescent pink as the skirt she was wearing, she quickly retorted “At least I’ll die happy!” Actually no, you probably won’t. The inconvenience of ‘convenience’ is that Big Agri and Big Food makes you sick and Big Pharma sells you supposed cures. This generally means spending your golden years in pain and suffering whilst waiting to die more slowly. That’s not for me, thanks.

There’s only one ice cream ‘to die for’ and it’s homemade, vanilla ice cream.

This feel-good, does-you-good, No-Sugar Old-Fashioned Vanilla Ice Cream tastes like heaven…just like ice cream used to before the food industry hijacked everyone’s favourite dessert and turned it into sickly-sweet, soft-scoop, emulsified, synthetically-flavoured gunk. 

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Vanilla is an orchid whose seed pods are fermented and cured to produce its popular fragrance and flavour. It’s expensive. Vanillin, the main constituent of vanilla flavouring is what men in white coats use to make vanilla flavoured ice cream. Cheaply extracted from clove oil, waste material from the paper and wood pulp industry and petrochemical products, you may not even be able to taste the difference.

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Rich, smooth, creamier than cream, sweet-as-you like and packed with fragrant, real vanilla, No-Sugar, Old-Fashioned Vanilla Ice Cream is a kind-of-magic food that LCHF naysayers tell you you’re not ‘supposed’ to eat if you’re watching your waistline. Basically, they’re talking claptrap.

What is true for both weight-watchers and the health conscious is that you can’t eat humongous amounts of carbohydrates together with unlimited amounts of fat. You can either eat fat to fuel your body’s energy needs (meat, fish, dairy, eggs and dark chocolate) or starch a.k.a glucose (sugar, pasta, rice, potatoes and bread) but whichever one you choose, you need to control your intake of the other.

There’s a turf war going on between self-serving diet dictocrats trying to foist a one-size-fits all, nutritionally deficient, primarily plant-based (grains), high-carb (sugar saturated), low-fat diet (ultra processed seed oils) and the growing fraternity of independent scientists, doctors, dieticians, journalists and self-helpers living in the real world, who know the exact opposite to be true. Dr Zoë Harcombe Ph.D. brilliantly cuts through ‘carbfusion’ in her point-by-point response to Slimmers World experts who claim that “low-carb is damaging the nations health"  and there are “13 Ways that carbs help you LOSE weight”.

It’s your body, your health, your choice but if you’re struggling with chronic health conditions and/or excess weight, a 21-day diet experiment eating low-carb (less than 50 grams daily) lets you be the judge. Listen to your body; it doesn’t lie. Most people will find the easiest and quickest way to burn excess body fat is to eat real food (start counting chemicals, stop counting calories) and to use food as an excuse to add more dietary fat…drizzle oil on top…trickle over dressing…spoon on hollandaise…dollop on cream…spread with mayo…melt over butter…garnish with cheese, olives, nuts, seeds and avocado. Getting slim and staying slim never tasted this good.

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It may seem counter-intuitive that No-Sugar, Old-Fashioned Vanilla Ice Cream made from wholesome, organic ingredients - full-fat dairy milk, double cream and biodynamic egg yolks - can help you fight the flab, but it is so. Nothing serves your body and brain better than a well-formulated, high-fat, low-carbohydrate diet and this luxurious ice cream is so fat-rich that once you’ve committed to eating low-carb, you could do a lot worse than treat yourself to a bowlful each and every day! It’s not the cheapest ice cream in the world, but then I don’t want cheap food, I want nutritious food. 

Beyond buying organic food for its nutrient density and lack of chemicals, Primal Plate’s overriding advice is: cook your own meals.

With delicious, homemade keto bread and ice cream recipes to chivvy you along the road to dietary independence, true liberation is finding your way back to body wellness by doing the best for yourself. It takes courage and radical self-determination to take back control of what you eat. The question is, do you think you’re worth it?

Industrial agriculture is one of the most unsustainable, destructive practices of modern civilisation. GMO crops, agri-chemicals, ultra processed food and lab-created food substitutes are poisoning people en masse. The distressed and diseased human body is the pharmaceutical industry’s marketplace. Long-term sickcare, not healthcare, pays its shareholders. This unholy trinity of Big Business is killing humans and harming animals and the environment for profit. The answer lies in you transitioning from unreal food to natural food obtained from sustainable, regenerative, chemical-free farming.

So what do you want to eat today?

No-Sugar, Old-Fashioned Vanilla Ice Cream (serves 8)


450ml organic full-fat milk (see Notes below)

450ml organic double cream 

2 organic vanilla pods

6 large organic egg yolks

150g non GMO erythritol 

1 tbsp organic vanilla extract


Split the vanilla pods down the centre and place with the milk and cream into a heavy based saucepan pan - preferably one with a pouring edge.

Heat to just below boiling point (you’ll see little bubbles appear at the edge of the pan).

Immediately take the pan off the heat, cover and allow to stand for one hour to allow the flavours to infuse.

Remove the vanilla pods and with the tip of a small pointy knife or the edge of a teaspoon, scrape out the seeds, adding them back into the infused mixture. Discard the pods.

Gently re-heat to just below boiling point.

In the meantime, whisk the egg yolks and erythritol together in a large deep bowl until pale and thick.

Gradually pour the hot cream into the egg yolk mixture, whisking continuously until combined.

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Return the mixture to a clean pan and set over a medium heat. Stir the mixture constantly until it reaches a temperature of 85℃ (takes about 4-6 minutes) or alternatively until the custard coats the back of a spoon i.e. when you run your finger through it, the trail left stays put. See image below.

Pour the custard through a fine sieve into a large clean metal or glass bowl and cover its surface with baking parchment to stop a skin forming. Tip: I use a pre-cut baking parchment circle.

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Allow the custard to cool to room temperature. To save time, plunge the bowl into cold water then when its cool, chill in a refrigerator for a couple of hours or overnight.

When completely chilled, remove the baking parchment and stir in the vanilla extract.

Churn in an ice cream maker according to the manufacturer’s instructions until the ice cream is soft set. 

Scrape into a glass, freezer proof container and freeze for about 4 hours.

Take out of the freezer about 30 minutes before serving to allow the ice cream to soften slightly.


I think No-Sugar, Old-Fashioned Vanilla Ice Cream is best appreciated when it’s served simply without embellishment. However, if you’re curious to know why my friends used to rave about my retro dessert of ice cream with hot chocolate sauce, the Hot Chocolate Sauce recipe will be the next to feature on this blog.

I use Gazegill Organics raw (unpasteurised) milk to make my ice cream because that’s the only milk I ever buy. However, because this recipe means heating and holding the milk at a higher temperature than is required for the pasteurisation of milk, it makes no difference if you use pasteurised milk to make it. For the lactose intolerant, A2 pasteurised milk maybe an even better option. 

Fat 24g Protein 3g Carbohydrate 5g - per serving of vanilla ice cream

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3-Minute Macadamia Nut Oil Mayonnaise

by Susan Smith in

My definitive 3-Minute Macadamia Nut Oil Mayonnaise is a real foodie staple in my house and very quick to make! Packed full of goodness and healthy fats, there’s nothing to fear from having an extra spoonful. In fact, once you’ve stocked up on the necessary ingredients it is hard to see why you’d bother with the unhealthy shop-bought alternative, which tastes artificial and cloying in comparison.


I make a batch most weeks, if not more often, and it’s the perfect side dip and sauce for a whole range of dishes. It’s especially useful as a sandwich filler, perhaps with some cold roast organic chicken stuffed into my Keto Dinner Rolls.

The health benefits of Macadamia oil are well documented and its flavour isn’t too strong, which makes it the perfect mainstay for this mayo recipe.

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3-Minute Macadamia Nut Oil Mayonnaise


large organic eggs

2½-3 tbsp organic lemon (or lime) juice, freshly squeezed

1 tsp organic Dijon mustard 

½ tsp Himalayan pink salt

freshly ground organic black pepper

1-2 drops organic liquid stevia 

200 ml cold pressed macadamia nut oil

50 ml organic extra virgin olive oil


Place all the ingredients into a tall, narrow container.

Using a hand-held stick blender, blend everything together until it emulsifies into a pale, creamy mayonnaise. Takes about 30 seconds!

Taste and add a little more lemon/lime juice and seasoning, if liked. 

Transfer to a glass container and seal with an airtight lid. 

Store in a refrigerator and use within 7 days.


Don’t worry if the mayonnaise seems a little on the runny side when it’s first made. It thickens up to the perfect consistency, when chilled down in a refrigerator. 

Ultimate Keto Bread Rolls

by Susan Smith in

What’s more wonderful than lovingly home-baked bread made from the best organic ingredients? I’ll tell you what. It’s these golden-crusted, soft-crumbed, whole-mealy, Ultimate Keto Bread Rolls that are impossible to distinguish from traditional bread rolls made from wheat flour.

I don’t wish to brag, but out of the many recipes for low-carb breads that I’ve trialled and/or ‘errored' courtesy of other food bloggers online, this brilliant Primal Plate recipe is the definitive guide for making the best Ultimate Keto Bread Rolls in the world! Actually, amend that to simply “the best bread rolls in the world” - whether they’re made with digestively challenging high-carb grain flour or not!

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Seriously, I’m not kidding. No one, and I mean no one, could tell the difference between these bread rolls and the ones “Chef baked fresh today” oft served up in fine dining restaurants. When you tear open and eat one of these quickly-made delicious bread rolls you won’t believe they’re low-carb, gluten and grain free. Furthermore, they don’t rely on yeast to make them rise, which means they don’t require kneading or waiting around for them to ‘prove’.

This simple, batter bread recipe calls for organic, whole, golden flaxseeds and psyllium husks that you grind yourself into the consistency of flour in a small coffee grinder, just before use. Sorry about that, but it’s vitally important that flaxseeds are freshly ground because, if you buy them ready-ground, they quickly turn rancid.

Fresh flaxseed flour is a nutritional powerhouse packed with fibre, omega-3 fatty acids, B vitamins, antioxidants, and cancer-fighting lignans. According to Dr Mercola, animal research shows people who eat a high-fat diet with flaxseed have more beneficial bacteria in their gut and better glucose control than those eating just high fat (without flaxseed) or a standard diet. The health of your gut is key to attaining optimal health. If you've been trying to lose weight but have seen little progress, the challenge may be helped by feeding your beneficial bacteria.

With such remarkably healthy and obesity fighting credentials and just 4 grams of carbohydrate per bread roll, you’re all good to go low-carb and eat what you love and what loves you.

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Ultimate Keto Bread Rolls (makes 6)


150g organic golden flaxseed, freshly ground

20g organic whole psyllium husk, freshly ground

60g organic ground almonds

¼ tsp Himalayan pink salt 

½ tsp aluminium-free baking soda 

2 large organic egg whites (approx. 85g)

1 tsp cream of tartar 

2 tbsp organic olive oil

200ml freshly filtered cold water

25g organic shelled hemp seeds - to finish tops of rolls


Pre-heat the oven to 180℃ / 350℉ / Gas mark 4

Line a large flat baking tray with non-stick paper.

Tip the hemp seeds onto a small plate, set aside.

In a coffee mill, grind the flaxseed and psyllium husk in to a flour-like consistency.

Place the ground flaxseed and psyllium into a large bowl with the ground almonds, baking soda and salt. Whisk the dry ingredients together until well mixed.

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In a separate bowl, whisk the egg whites until foamy then add the cream of tartar and continue to whisk until they form soft peaks (best done with an electric beater)

In another bowl, briefly beat the olive oil and water together.

Make a well in the centre of the dry ingredients, pour in the olive oil and water and whisk with an electric beater until it just forms in to a batter, then quickly whisk-in the egg whites - only briefly - just enough to incorporate them without knocking all the air out!

Wait a couple of minutes for the batter to thicken into a soft, pliable dough, then tip the whole batch of mixture out on to weighing scales (I lay a piece of cling-film on the surface of the scales first).

Once you know the total weight of your dough, divide it into six even pieces (approx 90 grams per roll but use your weigh scales!) and form each piece in to a ball in the palms of your hands - I wear food-grade disposable gloves to save my hands getting messy.

Dunk the top surface of each ball of dough into the hemp seeds before placing it down on to the baking sheet.

Make the rest of the dough balls in the same way, allowing enough space between the bread rolls on the baking tray for them to rise during cooking.

Bake for 45 minutes.

Transfer the rolls from the baking tray on to a wire rack to cool down.

Serve warm or at room temperature with lashings of organic, grass-fed butter. 

Alternatively cut into halves and toast.


Beaten egg whites contain many air bubbles which expand in the oven’s heat to help leaven and lighten the loaves.

Fat 18g Protein 9g Carbohydrate 4g - per roll

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Roast Loin of Venison with Cauliflower Cream & Red Wine Sauce

by Susan Smith in

Today’s recipe is setting a new precedent for Easter Sunday lunch this year because instead of the time-honoured roast lamb, a loin of venison is the easiest roast in the world to cook and serve to your guests when you want to conjure up a no-fuss special occasion meal. Anything that takes the heat off the cook, especially when she’s already committed to drinking her fair share of Champagne aperitif(s) gets my vote.

This Loin of Venison with Cauliflower Cream & Red Wine Sauce not only looks and tastes amazing, most of the individual components can be made in advance and the final roasting and resting of the venison takes minutes, not hours.

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As I write this blog post, I am looking at Mirror Imaging’s photos of my finished plate of food and have concluded that I’ve been watching too many episodes of Masterchef! There’s really no need to ponce about with the Cauliflower Cream as I did. Indeed, it’s such a delicious, moreish accompaniment that a generous dollop on the plate will serve you so much better than any attempt to replicate a cheffy-style splat!

I was able to get my hands on a superb selection of exotic mushrooms from Maxey’s, a farm shop close to me that supplies the local restaurant industry. However, most supermarkets, including Marks & Spencer, sell mixed or single varieties of fresh, exotic mushrooms. Any fresh fungi that takes your fancy, perhaps enhanced by some reconstituted dried wild ones for more flavour, will work their earthy mushroom-magic in this dish.

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The canon of wild venison (canon is another name for loin) was a meaty treat we purchased from Gazegill Organics farm shop - you can also try Eversfield Organics or Primal Meats. After a joyful day recently spent at Gazegill farm, where we were able to interact with some of the most contented and cared for animals I’ve ever met - amongst them adorable, free-roaming, inquisitive, newborn piglets - we were left with no appetite for pork or lamb!

Although these precious, sentient beings ultimately provide healthy, organic meat, eggs and dairy from happy animals that have been allowed to grow up as naturally as possible - grazing, foraging in the fresh air and interacting with each other - so too does wild venison. Wild venison is naturally free from antibiotics and hormones (I think intensively farmed meat and dairy sucks!) and is a lean, high-protein, nutrient-rich red meat that perfectly fuels your body. It also has the meltingly tender eating quality of organic, grass-fed fillet of beef, which costs twice as much. Back in the 1960’s I vowed that when beef fillet cost £1 per pound I’d never buy it again. Today, organic fillet of beef can set you back nearly thirty times that amount, which to my mind makes a joint of wild venison loin a very good choice indeed.  

Once purchased, it was Great British Chef, Josh Eggleton’s venison recipe that inspired this recipe for Roast Loin of Venison with Cauliflower Cream & Red Wine Sauce. It’s an invitation to lunch that your friends and family won’t forget. A perfect crowd pleaser, this luxurious main course is the ultimate roast, not just for Easter, but for all those special occasions when you need to deliver good food but don’t want to grow old cooking it.

Don’t be put off by the long list of ingredients. Simply tackle the following trio of easy-to-follow recipes one at a time, spread over several days (the red wine sauce and cauliflower cream can be stored in the fridge up to two days in advance), so come the day, you can wow your guests with a celebratory meal that delivers big, mouth-watering flavours for very little effort. 

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Roast Loin of Venison with Cauliflower Cream & Red Wine Sauce (serves 4)



750g of loin of wild venison, trimmed of all silver skin (see Notes below)

2 sprigs of fresh organic rosemary

1 tbsp organic olive oil

15g organic ghee 

40g organic unsalted butter 

300g mixture of wild or cultivated mushrooms, preferably organic, trimmed and sliced

Himalayan pink salt (or use sea salt)

Organic black pepper, freshly ground

Organic watercress - to garnish

Cheesy Cauliflower Cream

1 head of organic cauliflower (about 600g), separated into florets

30g organic double cream 

50g organic salted butter 

50g organic Cheddar , grated

Himalayan pink salt or sea salt

Organic white pepper

Red wine sauce

1 tbsp organic olive oil

1 organic shallot, sliced

1 organic carrot, sliced

1 organic leek, top only, sliced

1 stalk of organic celery, sliced

1 sprig of organic fresh thyme 

1 organic bay leaf

1 sprig of organic rosemary

200ml organic red wine 

50ml organic red wine vinegar 

100ml organic port 

500ml organic chicken stock, or make your own

25g organic butter, cut into small cubes


Prepare the red wine sauce in advance

Place a heavy-based pan over a medium heat, add olive oil and sauté the vegetables. Stir and scrape the pan until the vegetables turn a dark brown colour.

Add the herbs, red wine, port, and vinegar. Simmer until the mixture has reduced down to a few millimetres deep.

Add the stock, bring the sauce to a boil, and reduce to a simmer. Cook until reduced by half.

Pass the reduced sauce through a fine strainer. Return to a small pan and set aside until you’re ready to serve. Just before serving re-heat to boiling point and whisk in the cold butter.

To make the Cheesy Cauliflower Cream

In the base of a large steamer, bring some salted, freshly filtered water to a rolling boil.

Trim the cauliflower away from its leaves and stem, divide into florets, place in the top of the steamer, cover and cook until soft.

Use a draining spoon to transfer the cooked cauliflower to a blender along with the cheese, butter and cream. Blend until silky smooth.

Transfer the cauliflower puree to a small saucepan. Season with salt and pepper to taste then either keep warm over a very low heat. Alternatively, cover and set aside until you’re ready to serve.

To serve, gently re-heat the cauliflower cream until it’s nice and hot. Tip: Stir the puree from time to time to ensure it warms through evenly and doesn’t ‘catch’ on the base of the pan. 

Cooking the venison

Bring the trimmed venison loin to room temperature. Pat dry with kitchen paper and rub the olive oil all over its surface before generously seasoning with salt and pepper.

Preheat the oven to 180℃ / 350℉ / Gas mark 4.

Place a heavy-based frying pan over a medium-high heat and add the ghee.

Once the pan is hot and the ghee melted, sear one side of the venison for 2 minutes and then flip to sear the other side for 2 minutes.

Remove the pan from the heat and transfer the venison to a baking tray or roasting tin. Place half the butter (15g) cut into slivers evenly across the surface of the meat and top with the rosemary sprigs.

Place in the preheated oven and cook for a further 5-8 minutes, depending on your preference (see Notes below). When cooked to your liking, remove from the oven, loosely cover with foil and allow to rest 5-10 minutes.

Meanwhile, put the frying pan with the remaining half of the butter back on to a medium heat. Slowly sauté the mushrooms for 5 minutes until softened and turning golden at the edges. When almost finished, season with salt and pepper.

To Serve

Divide the hot cauliflower cream and mushrooms between four pre-warmed serving plates.

Slice the venison into 1-2 cm slices and divide between the plates, placing them neatly on top of the mushrooms.

Finish with the red wine sauce and garnish with sprigs of fresh watercress.

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To remove the silver skin from the meat, you’ll need to slip the tip of a very sharp knife between the silver skin and the meat. Starting at one end of the loin, carefully glide the knife along the meat, pulling the silver skin away at the same time. Once you’ve removed all the tough membrane, use a few strategically placed cocktail sticks to re-shape the loin and secure the meat back together again.

Don’t overcook the venison. It took just 6 minutes to cook mine medium-rare. If you don’t have a thermometer (it should read about 60℃ / 140℉ for rare to medium-rare when inserted into the thickest part of the meat) you’ll have to trust your instincts. Much depends on the thickness of your meat and the heat of the pan or oven. Clearly, there’s an art to telling when meat is cooked to your liking, but the best way to gauge ‘doneness’ is to use the finger-and-thumb test. Still not feeling it? Take a sharp knife and cut a small slit down into the centre of the meat and take a quick peek!

Fat 19g Protein 58g Carbohydrate 3g - per serving venison and mushrooms

Fat 14g Protein 6g Carbohydrate 8g - per serving cauliflower cream

Fat 8g Protein 7g Carbohydrate 7g - per serving red wine sauce

Lucky-Dip Salad Jars

by Susan Smith in

This is primarily a DIY recipe that comes to the rescue of people who think salad is boring and/or can’t be bothered to cook.

You will need to stretch yourself to make a Basic French Dressing and maybe boil some eggs (only if they take your fancy), but the final eating experience will far surpass your expectations of wading your way through a plateful of bog-standard salad.

Not only are these Lucky-Dip Salad Jars as pretty as a picture (thank you Sarah at Mirror Imaging), conveniently portion controlled (no fighting over a communal salad bowl for the best bits), fun to eat and packed with nutrients - their airtight seals means they can be assembled up to 24 hours ahead and everything will stay just as fresh and perky as it was when first prepared. 

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The key to success is layering a ‘rainbow’ of different, complementary salad ingredients that are shredded or very finely sliced (use a mandolin, if you have one), so that every forkful is a delightfully surprising, light and easy-to-eat, flavour fest.

Ideally packaged for picnics, for taking to the office or when you’re working away from home - I conjured up these Lucky-Dip Salad Jars in anticipation of a long-distance photographic assignment that involved an overnight stay, which would have prevented Sarah and I from eating ‘right’ (low-carb, organic, real food), for more than 24 hours. However, don’t save these perfectly balanced, perfectly dressed, ready-to-go salad jars just for on-the-hoof dining. They’re much too good for that. I now regularly bring them to the table whenever I want to add more plant-based nutritional oomph, colour and interest to everyday family meals.

You can either let your imagination run riot and buy a variety of fresh, salad ingredients to make these Lucky-Dip Salad Jars from scratch, or else ferret around in the bottom of your fridge for inspiration. It doesn’t take too much in the way of vegetables, herbs, salad leaves and other tasty tidbits to fill a 700ml Kilner jar with good-for-you things in contrasting colours, flavours and textures.

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Filling the Kilner jars is more like flower arranging than cooking. Simply take your time to neatly layer your chosen ingredients roughly in the order I’ve listed below and these bright and beautiful Lucky-Dip Salad Jars speak for themselves. 

You’ll discover a ’lucky-dip’ each time you dive deep into your personal salad jar because every forkful you randomly skewer is a different combination of ingredients and flavours. It’s such a novel and moreish way to eat salad, even I don’t remember what I’ve loaded my jars with until I start eating one!

What I do know is that these Lucky-Dip Salad Jars are a convenience food that has all of the pleasure and none of the pain it takes to feed yourself healthy.

Useful tips before you start…

  • You’ll need a 700-750ml, sterilised, clip-top, wide-mouthed, Kilner jar for each person - see Notes below.

  • Make a Basic French Dressing (see recipe below) before you start preparing the rest of your ingredients.

  • Select your ingredients from the suggestions listed and, if at all possible, buy organic to avoid eating chemical residues along with your salad!

  • Let your imagination be the limit of these Lucky-Dip Salad Jars rather than the ingredients I’ve put forward for consideration, which could have gone on ad infinitum! Okay, maybe I can’t resist a few more…hummus, orange/grapefruit segments, sweet peppers, red or white chicory, very finely sliced raw cabbage, toasted seeds (sunflower, flax, pumpkin), smoked mackerel, smoked salmon, sardines, prawns, blanched asparagus, cucumber etc. etc.

  • The approximate amounts given alongside each ingredient are per salad jar, but much depends on how many different ingredients you’ve chosen to use. If you’re using several ingredients of a similar type e.g. grated raw carrots and grated raw beetroot, you’ll probably need to scale back the amounts of each to 50 grams to make a 100 grams in total.

  • Layer your prepared salad ingredients in roughly the order I’ve given below. They’re organised like this for a reason - for example, grated purple beetroot would need to go into the bottom of the jar first so it doesn’t ‘bleed’ into the rest of your ingredients and delicate leafy greens go into the jar last so they don’t get squashed, bruised or soggy.

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Lucky-Dip Salad Jars

Basic French Dressing


1 level tsp Himalayan pink salt or fine sea salt 

1 tsp Organic Dijon mustard 

2 tbsp Freshly squeezed organic lemon juice or cider vinegar

Freshly milled black pepper 

6 tbsp Organic extra virgin olive oil or cold pressed macadamia nut oil 

1 tsp Organic honey or maple syrup or 2-3 drops organic liquid stevia 


Put all the ingredients into a screw-topped jar and shake vigorously.

Lucky Dip Salad Jar Ingredients (per jar)


  • 2 tbsp Basic French Dressing

Then choose from the following suggestions:


  • 100g Grated purple beetroot 

  • 100g Grated carrots

  • 100g Grated golden beetroot

  • 40g Finely sliced raw ‘button’ or closed cap mushrooms, white or brown

  • 30g Finely sliced raw fennel

  • 30g Finely sliced celery

  • 30g Finely sliced, kohlrabi

  • 30g Finely sliced radishes


  • 4 x Quail’s eggs, hard boiled or 1 x large hen’s egg, hard boiled and sliced

  • 25g Finely grated mature Cheddar or Parmesan

  • 25g Feta cheese, cut into cubes

  • 50g Tinned tuna, drained and mashed with 1 tbsp mayonnaise, if liked


  • ½ tbsp Kalamata or green olives, stoned and slivered

  • ½ Avocado, dressed in 1 tsp lemon or lime juice 

  • 60g Whole cherry tomatoes

Nuts & Seeds

  • 25-30g Pine nuts, or other nuts e.g. almond flakes, macadamias, pecans, walnuts, hazelnuts etc. lightly toasted and roughly chopped, if required

  • 10-15g Pumpkin, sunflower, hemp, sesame seeds etc., lightly toasted

Leafy Greens & Herbs

  • 25g Baby leaf spinach, 

  • 25g Baby red chard

  • 25g Mixed baby salad leaves

  • 15g Rocket

  • 15g Watercress

  • 25g Shredded romaine lettuce

  • 10g Sprouting seeds of your choice - broccoli, clover, mustard, radish, onion, alfalfa etc.

  • 1 tbsp Finely chopped herbs - coriander, mint, dill, parsley, chives etc.

Instructions To Assemble Lucky-Dip Salad Jars

Place 1 tbsp of dressing in the bottom of each jar. 

Start layering up your selected ingredients roughly in the order listed above.

Seal the lid on tight and refrigerate.

When you’re ready to eat, drizzle another 1 tablespoon of dressing on top of the salad, re-seal the jar then tip upside down and shake well.

Dive in with a fork to enjoy!

salad jar recipe.jpg


I subsequently discovered the seemingly best-shaped 700ml Tala jars that feature in this blog post were not dishwasher proof, as described on Amazon’s website. You need to make sure that the clips that secure your Kilner jars are stainless steel; the Tala ones corroded and went rusty after just one round in the dishwasher! 

450-500ml Kilner jars would be a better size for children and would still have sufficient space to layer a variety of ingredients that hopefully they’ll want to eat.

As far as possible, when selecting your salad ingredients make the most of each season’s fruits and vegetables and buy organic. This makes sense because it provides your body with what it needs nutritionally at different times of the year.

There’s a bit of guesswork involved in the total amount of ingredients you need to use to fill the jars attractively. Having decided on what ingredients I’m going to use to assemble my jars, I usually eyeball the quantities of each item I need to prep (chop, finely shred, grate etc.), before separately weighing and layering that particular ingredient equally between the number of jars I’m filling. I then prepare, weigh and continue to layer-up the rest of the ingredient in the same way until the jars are full.

Don’t forget to take a fork and a small, tightly-sealed glass jar of Basic French Dressing with you if you intend eating while you’re out and about. 

Ultimate Chocolate Ice Cream

by Susan Smith in

We L-O-V-E ice cream. About six months ago Sarah asked me if I’d made a chocolate ice cream for Primal Plate’s blog yet. I reminded her that I had, albeit a No-Churn Double Chocolate & Cherry Ice Cream version rather than one made from just pure chocolate. It obviously hadn’t satisfied Sarah’s need because ever since she came back from holidaying in Tuscany (12 years ago!), she’s been raving about the Italian-style ‘cioccolato gelato’ that she just couldn’t get enough of whilst she was there.

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As Valentine’s day is just a couple of days away and I’ve heard dark chocolate is literally good for your heart, I thought I’d try and replicate the intensely-flavoured, Italian chocolate ice cream that Sarah still vividly remembers. It was a labour of love. My brief was lots of rich, lingering chocolatey flavour, just the right amount of smoothly soothing creaminess and no sugary aftertaste. It sounds like the perfect combination for a delicious keto dessert, but this one didn’t come easy.

Behind scenes, every new recipe I develop for Primal Plate takes at least three to four hours experimentation before I’m satisfied it works and is worthy of posting. To say I’m demoralised when I spend an entire afternoon in the kitchen and a small fortune on ingredients with nothing delicious to show for it, is an understatement. My first attempt at making Tarfuto Gelato (Italian for chocolate truffle ice cream) whilst carefully following a recipe in a well-known cookery book, turned out to be a rock-hard, grainy, under-sweetened, frozen ‘clod’ of inedible ice!

Usually, when I’m following someone else’s recipe, I instinctively know when something isn’t going to work and how to put it right, but on this occasion my cook’s intuition had gone ‘bye-byes’. In retrospect, the recipe was so ill-conceived and poorly written, I didn’t stand a chance. Sarah and John are always a little more forgiving of my foodie sorties into the unknown and nobly volunteered to eat the damn stuff, but most of it ended up where it belonged…in the bin.

But that wasn’t the end of it. Once chocolate ice cream was on Sarah’s ‘radar’, there was no turning back. Almost defeated, but not quite, I decided that if I was going to succeed in my quest to make The Ultimate Chocolate Ice Cream I’d better go ‘belt and braces’ and buy myself a decent cook’s thermometer. Another sixty-five quid to add to the mounting costs of chocolate ice cream hell!

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As things turned out, it was a good call. Whilst I waited for my luxury digital-probe thermometer to arrive, I tentatively but radically altered everything I knew was wrong with the previous recipe and in one fell swoop came up with The Ultimate Chocolate Ice Cream. For a health-driven food blogger, nothing feels as good as making healthy sweet! Because what’s more Primal than to seek out the sweet taste of sugar like your forebears did? It’s an instinct that’s hardwired into our DNA. The problem is that sugar is no longer the rare and lucky find that thousands of years ago provided our ancestors with the calories their bodies desperately needed to keep moving and to survive times of famine. Today, sugar is the edible enemy that will mostly likely kill you. Not only have we inherited the sugar-craving gene, it’s thanks to Big Food (along with Big Agri, Big Pharma and the likes of Slimmer’s World) who know exactly how to exploit our biological need for sweet, that there’s now sugar, sugar everywhere in the processed foods they peddle, and lots of overweight and sick people to show for it.

Mass-produced ice cream made from milk powder, water, refined sugar, high-fructose corn syrup, artificial flavours, stabilisers, emulsifiers and “substances of plant and synthetic origin” may have the taste and texture of sweetened, aerated cardboard and be a serious health hazard, but at least it’s not a sheep in wolf’s clothing. What really gets my goat is Ben & Jerry’s ‘premium’ ice cream. They’d have you believe that it’s worth paying extra for their all-natural, “Caring Dairy” “Fair trade” environmentally responsible ice cream, but surprise, surprise, they’re not for real. Their reputation has been built on a cynical global marketing ‘game of pretence’ that creates the impression, amongst others, that the milk they source for their ice cream comes from cows that are allowed outside to graze on grass. The truth is that Ben & Jerry’s uses the same milk as most other commercial ice cream manufacturers. It comes from intensive dairy farms where anxious cows are kept in close confinement for their entire (short) lives and fed a diet of soy and grains that their digestive systems simply can’t cope with.

Poison ice cream anybody? Ben & Jerry’s Chocolate Therapy ice cream is not what it seems. As well as containing whacky ingredients such as wheat flour, soybean oil, carageenan, guar gum, Dutched cocoa (alkalised to make it taste less bitter) and six teaspoons of refined sugar per 100 grams (Yikes! That’s the maximum recommended daily sugar allowance for women in just one-half cup serving) it also likely comes with its own sundae topping of pesticide! Here’s what the Organic Consumer’s Association (OCA) has to say about their “Roundup-Ready” ice cream. So far as I know, Unilever-owned Ben & Jerry’s still haven’t cleaned up their act and gone organic and for that reason, as they say, I’m out.

For me, ’The Most Important Thing’ is to show you how to nourish yourself and the people you love with real food that makes everyone want to do a happy dance. To this end, The Ultimate Chocolate Ice Cream is chock-full of organic ‘superfood’ ingredients - high percentage dark chocolate, pastured egg yolks, full-fat grass-fed milk and cream. I think it goes above and beyond the call of duty to eat well and stay slim. It’s so deliciously indulgent, people who want to lose weight, might think of it as food anarchy! How else do you think Sarah and I maintain a dress size 6? It’s not by restricting what we eat - although when you ‘go keto' you can easily intermittently fast for more than 18 hours without even realising you’ve not eaten - It’s all about never feeling deprived of the things you love to eat.

Nothing is more powerful than when you combine care with eating wonderful food. Add to that the emotional response people have to chocolate and ice cream (especially Sarah!), and it’s probably true to say that nothing speaks the language of love more eloquently than this sublime, home-made, chocolate ice cream. It’s so much more than just food…it’s the sweetness and light of the pleasure principle that our ancestors lived by and that a part of us can never forget.

Happy Valentine’s.

keto chocolate icecream recipe.jpg

Ultimate Chocolate Ice Cream (serves 8)


50g organic 100% dark chocolate 

100g organic 70% dark chocolate 

375ml organic whole milk

3 large organic egg yolks 

100g non-GMO erythritol 

200ml organic whipping cream (combine 100ml double cream with 100ml single cream)

1 tsp vanilla extract , optional

1 tbsp alcohol (organic vodka or rum)

40g organic dark chocolate (minimum 75% cocoa solids, but I used 85%), finely chopped

choc ice cream ingredients.jpg


If you're not using ready-made chocolate ‘drops’ (as listed in ingredients above) snap or chop the chocolate into small pieces, then place in a heavy-based saucepan with the milk.

Heat gently, stirring until completely smooth. Do not let the mixture boil.

Remove from the heat to cool slightly.

Using an electric hand whisk, beat the erythritol and egg yolks together in a heatproof mixing bowl until pale and thick.

Heat 5cm of water in a saucepan that your mixing bowl will comfortably sit on top of without allowing any steam to escape at the sides (you don’t want to burn your hand when stirring the custard base!).

Add the cooled chocolate mixture to the eggs and erythritol, beat vigorously then set the bowl on top over the top of a pan of barely simmering water, ensuring the bottom of the bowl is not touching the water.

choc icecream prep.jpg

Cook the custard, regularly stirring so it doesn’t catch on the base or sides of the bowl until it thickens into a smooth custard that thickly coats a metal spoon (this can take up to 20 minutes). If you’re using a thermometer to check the temperature, it should reach about 85℃ / 185℉. Whatever you do, don’t allow the mixture to boil or it will curdle.

Remove the pan from the heat. Sit the base of the mixing bowl in a few inches of cold water until the mixture is completely cold, stirring occasionally.

Once cooled, add the vanilla extract and strain through a fine sieve into a clean bowl, then cover and refrigerate.

When the mixture is completely chilled, beat the cream and alcohol into the chocolate mixture.

Churn in an ice cream machine, according to the manufacturer’s instructions, until it is the consistency of whipped cream (about 20-25 minutes).

About 5 minutes before it’s ready, mix in the 40 grams of finely chopped chocolate and continue churning until set.

Quickly scrape into a glass freezer-proof box, level the surface and cover with waxed or greaseproof paper and a lid.

Serve within 2 hours.

If frozen solid, take the ice cream out of the freezer about 30 minutes before you intend to serve it to let it soften enough for scooping.

chocolate ice cream recipe.jpg


I prefer to use a metal mixing bowl to make ice cream because it transfers heat and cold more quickly. You can use a glass bowl but it will take longer to cook and cool your custard.

Whilst I recommend you get a cook’s thermometer to make The Ultimate Chocolate Ice Cream, it doesn’t need to be a fancy-pants version like the one I bought. This digital thermometer was my second choice and I think it will serve you just as well.

Although I didn’t find Pacari's professional organic chocolate couverture drops in time for this recipe, I’m really tempted to test them out. Perhaps a vegan version of The Ultimate Chocolate Ice Cream made with Pacali’s 85% chocolate drops, coconut milk and cream already beckons!

I added vodka to this recipe to try to stop it from setting too hard, but I’m not sure if I added enough for it make much difference. After 24 hours in the freezer, it took about 40 minutes to get to the right consistency for scooping. Anyway, please don’t include alcohol if you’re serving this ice cream to children - just make sure your freezer temperature isn’t below -18℃ / 0℉

I chose to use organic A2 pasteurised milk for this recipe rather than the raw, organic grass-fed milk we prefer to drink because it has to be heated anyway to make the base custard. If you normally suffer discomfort after consuming regular A1 milk, you might find that you can tolerate A2 milk perfectly well.

Fat 36g  Protein 6g Carbohydrate 13g - per serving

Wild Mushroom Torte

by Susan Smith in

With the winter festivities over, I’m maxed out on animal protein.

As delicious as our low-carb, festive feasting was, which included a side of organic salmon, a saddle of wild venison and a Riverford XXL chicken the size of a small turkey (too much already!), in my opinion, the best meal to grace our table was this vegetarian Wild Mushroom Torte.

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I know, I know. I should’ve posted this recipe before now, but in the final week before Christmas I suddenly realised that the foraged wild mushrooms that Abel & Cole thoughtfully supplied throughout the autumn months, were no longer available. Nevertheless, after all my careful menu planning, I wasn’t about to change my mind about having a Wild Mushroom Torte for Boxing Day lunch.

With just five delivery days left until Christmas Eve, I tracked down the brilliant Wild About Mushrooms, ordered some dried morels and chanterelles and kept my fingers crossed that they’d arrive in time. They did. Furthermore, when they were reconstituted their wild mushroom ‘perfume’ was just as, if not more fragrant than, fresh wild mushrooms.

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Combining wild mushrooms for their perfume and concentrated flavour and cultivated mushrooms for texture (any type of mushroom that you fancy, and your purse will allow) makes this Wild Mushroom Torte the most delicious-tasting, vegetarian main course you can imagine. I served mine with lime-glazed parsnips, curly kale and a gravy enriched with the broth from the rehydrated mushrooms and it was divine!

Whilst my fellow diners and I are a sample size of just three people, for what it’s worth, we all feel significantly better - lighter in body and mind - when our meals are low-carb, high-fat and centred around a plateful of vegetables.

You wouldn’t guess this from the OTT seasonal animal protein extravaganza listed above, but my love for animals means I regret having to eat them at all. I choose to do so because clearly humans are genetically programmed for optimal functioning from a diet that includes meat.

When ancient humans first created the tools and developed the skill to hunt down some carefully selected prey - antelope, wildebeest, bison - our species, hungry for a dense, protein-rich source of energy, got a taste for meat. To our half-starved ancestors, the sight of a large animal being dragged back to camp for the benefit of the tribe would signal a time to ‘party’ and gorge themselves silly on meat. But this wasn’t a daily occurrence. Afterwards, they would not eat any protein again until the next kill…which could be days, weeks, or months.

Unfortunately, without taking a much needed rest from consuming protein, most Primal/Paleo fans who favour eating unlimited amounts of pastured meat because, to their mind, it’s the real ancestral deal, may find that their diet won’t cut it for long-term health. Eating way too much protein, particularly animal protein, is no better, and in fact, potentially worse than eating pasta and bread regularly. 

The same applies to people on a ketogenic diet, who believe that all they have to do to lose weight is cut the carbs and replace them with massive amounts of cheese, eggs, butter, bacon and fatty cuts of beef, pork and lamb. An excess of protein in the diet contributes to excess calories.

Surplus protein morphs into sugar inside the body and raises insulin levels. Insulin is the fat depositing hormone that ushers excess blood sugar into your fat cells for future storage and voilà, you start to gain weight.

Not too much difference between that and a diet filled with bread, pasta, potatoes and rice!

It’s almost a universal problem for those of us unwilling to eschew all animal protein for a plate of carb-laden grains, potatoes, beans and legumes (did you know that 46% of the world’s diabetics live in India, where many Hindus avoid meat?) that we inevitably end up eating far more meat than is good for us.

Since it is too tedious and stressful for me to try and work out a daily macronutrient dietary analysis of the delicious Primal foods my family eats, my rather lenient-minded cook’s solution is to encourage us all to engage in 16-20 hours of intermittent fasting every day, to eat relatively small amounts of meat or fish two or three times weekly and, for the rest of the time, make sure all our meals centre around high fat with lots of colourful, high-fibre plant-based elements rather than the usual carbohydrate or protein heavy meals that most people depend on.

I’ve not yet mentioned that if the meat you’re eating isn’t organic and the animal it came from was grain-fed, which all cheap meat raised in commercial feeding lots is, then you are actually eating the same grains and/or soy beans that the animal ate when it was alive. Furthermore, these cereals most likely came from GM crops grown with Glyphosate and other mad, man-made, toxic chemicals. You need to know there is such a thing as Glyphosate Induced Obesity, which applies to everyone who continues to eat ‘cheap’ highly processed and chemically laden food, whether it be fruits, vegetables, grains, legumes vegetable seed oils or from animals born and bred on a cocktail of chemicals. 

A further disturbing reason to avoid red meat, or at least eat significantly less of it, is that the flesh of cattle, pigs and sheep contains a sugar molecule called Neu5Gc, which, unlike most other mammals, humans cannot synthesise. A shout out here for Dr. Gundry’s book ‘The Plant Paradox’ (and my sister Wendy, who gifted me this brilliant, informative read!). According to Dr, Gundry, every time humans eat the flesh of beef, pork and lamb - grass fed or not - it triggers an immune response that can cause chronic inflammation, which is a known contributor to cancer, diabetes and heart disease. All things taken into consideration, eating too much meat is not just unhealthy, it’s really unhealthy. 

Now I know we’d all be better off eating less meat, I shall be re-focusing my efforts on finding more nutrient-rich, plant-based, ketogenic recipes to share with you on this blog. These won’t include much fruit. Because whilst there’s an ongoing debate about whether or not an excess of protein kicks you out of ketosis, it has to be said that fructose - the copious amounts of fruit sugar contained in apples, bananas, grapes, pears and especially the exotic fruits you've been told are “healthy” - most certainly will. 

When I first started writing this blog, it was a massive overdose of multiple fruit and vegetable smoothies that put my immune system on red-alert, causing acute systemic inflammation and a skin rash that wouldn’t go away. Subsequently, I thought I’d sussed out the perfect anti-inflammatory diet, until my last birthday, when a celebratory meal at a restaurant caused me to have another severe allergic reaction. It’s taken four months of paying close attention to my gut health, noticing how my body responds to different foods and implementing more elegant lifestyle choices (less wine; more sleep!) to repair the damage that I can directly attribute to just one savoury meal. 

Whenever you eat food prepared by someone that’s not on your dietary wavelength, e.g. profit-led restaurants and high street food chains, you’re vulnerable. My recent experience told me that even a single meal can push you towards metabolic mayhem, which if repeated often enough, can lead to diseases such as obesity, atherosclerosis and type 2 diabetes. Staying-in to eat together seems a much nicer way to have fun!

If you’re planning to make 2019 the year you take back control of your health by opting for a life-enhancing diet that quickly burns-off excess body fat, reverses the symptoms of chronic disease and helps you to stay slim, strong and fit forever (well, almost forever!) please subscribe to Primal Plate’s blog for delicious, inspirational recipes and the latest nutritional research that will show you the why, when and what foods to eat to achieve your goal.

In the meantime, the best food-related new year’s resolution you can make is to eat real food. Essentially, this means you, someone you love or someone you’re willing to pay, cooks for you at home. 

Start with the joy of cooking this Wild Mushroom Torte, which is a slightly modified version of Annie Bell’s recipe in Gorgeous Greens. Preparing the mushrooms takes quite a bit of time, but you’ll find the end result so very tasty and worthy of the effort that you may never want to eat restaurant food again! 

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Wild Mushroom Torte (serves 4-6)


50g organic butter

4 tablespoons organic extra virgin olive oil

160g organic Parmesan, finely grated

3 organic shallots, peeled and finely chopped

800g mixture of wild and organic cultivated mushrooms, trimmed and finely sliced

Himalayan Pink salt (or use sea salt)

Organic black pepper, freshly ground

150ml organic double cream

3 tbsp organic fresh curly-leaved parsley, finely chopped

 a generous pinch of organic nutmeg, freshly grated

2 large organic eggs, plus 1 large egg yolk, lightly beaten together to combine


Liberally butter a 20 x 7 cm spring form cake tin, line the base with a circle of non-stick paper, butter the paper and dust the tin all over with some of the grated Parmesan.

Pre-heat the oven to 190℃ fan/210℃ / 400℉ / Gas mark 6.

You will need to cook the mushrooms in about 4 batches as follows:

Heat ¼ of the remaining butter with 1 tablespoon of olive oil in a large frying pan until hot and foaming, add the shallots to the pan and fry until softened but not browned.

Add your first ¼ of mushrooms to the pan, stir to combine with the oil and shallots, then continue to fry, stirring from time to time, until the mushrooms have softened and the mixture is starting to colour. Tip: When you add the mushrooms to the pan, leave them alone for the first 45-60 seconds to allow them to slightly caramelise on the base of the pan before moving them around.

When the first batch of mushrooms are almost ready, season with salt and pepper and then tip into a large mixing bowl. 

Re-heat the frying pan with a ⅓ of the remaining butter and another tablespoon of olive oil before adding your second batch of mushrooms and cooking them in the same way.

Repeat with remainder of the mushrooms.

When all the mushrooms are cooked, transfer half of them into the bowl of a food processor and pulse to a textured puree. Combine this puree with the rest of the mushrooms.

Stir in the cream, parsley, eggs and half the remaining Parmesan. Add the grated nutmeg and some seasoning to taste.

Tip the mixture into the prepared tin, levelling it out on top. Scatter the remaining Parmesan over evenly and bake for 35-40 minutes until golden on the surface and set.

Allow the torte to rest for 10-15 minutes before running a knife around the sides of the pan and removing its collar.

Serve in wedges.

mushroom torte veggie recipe.jpg


About 30g of dried mushrooms equates to 100g of fresh when they’re rehydrated. I use approximately 25% of wild mushrooms to 75% of cultivated for this recipe.

Strict vegetarians cannot eat Parmesan Reggiano but can use this Italian Parmesan-style vegetarian cheese instead.

To get ahead, pre-prepare the cake tin and the ingredients up to, and including, cooking and pureeing the mushrooms. When you’re ready to bake the torte, just combine the mushrooms with the rest of the ingredients before proceeding with rest of the recipe.

The cooked torte keeps well in a refrigerator for several days. I think the best way to use up leftovers is to loosely wrap remaining slices of torte in tin foil before re-heating in a moderately hot oven (approx. 195℃) for 15 minutes. Served hot with a couple of crispy-bottomed fried eggs is pure keto indulgence! 

Fat 61g  Protein 26g Carbohydrate 4g - per serving

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Pizza Goes Keto

by Susan Smith

Never mind ‘pizza-to-go’, this Pizza Goes Keto recipe is nothing short of revolutionary for those of us who can’t safely stray from a strict, no-grains lifestyle. In my experience, anything less than a 100% effort to eliminate grains, in particular wheat, from your diet is a big mistake unless you plan on making an appointment with your doctor sooner rather than later.

This Pizza Goes Keto recipe is completely against the grain, but you wouldn’t know it. Crusty-edged and soft and chewy in the middle like a ‘proper’ bread-like pizza crust is, you can pick it up in your hand to eat it without difficulty. Soggy-bottomed, Primal cauliflower pizza crusts begone! Now whenever I tell my family I’m making pizza for supper they think Christmas has come early. With so many happy memories of a previous life when we’d come together as a family to eat pizza and drink red wine as an antidote to a stressful day, re-living the pizzeria experience at home, without suffering gastrointestinal havoc and inflammatory flare-ups caused by wheat and/or wine loaded with a plethora of chemicals and added sulphites, just makes us smile.

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Primal Plate’s game plan is to help you remove all grains and other nasties that are unfit for human consumption from your diet by re-creating much-loved, familiar recipes with healthy ingredients, so that eating low-carb, high-fat, real food is all about gustatory pleasure and nourishing the body. If you want to get back to health and eat yourself thin, without the pain and misery of calorie counting, hunger and deprivation… Go keto! The only “essential” macronutrients (meaning they cannot be made in the body so must come from food) are essential fats and essential amino acids. The best sources of essential amino acids are animal proteins like meat, eggs and poultry. Carbohydrates are non-essential. That is to say:

You need zero carbs to supply your body’s energy needs, providing you eat enough fat and protein.

Even so, eating ’low-carb’ doesn’t mean eliminating all carbohydrates from your diet. For sensuals like me, eating a rainbow of organic vegetables and fruit, which are primarily carbohydrates, is a healthy eating challenge that I relish every day. As well as being visually attractive on the plate, colourful vegetables and fruits are full of polyphenols (powerful antioxidants that fight inflammation) and many other essential nutrients and dietary fibre. For weight loss purposes, simply restrict your carb intake to less than 50 grams per day (or no more than 15 grams at each meal if you’re eating three times daily).

More than half a century of unscientific hooey told to us by successive governments, doctors and dieticians has convinced many overweight, sick and tired people that a low-fat, high carbohydrate, whole-grain diet is “healthy”. To them I say, before you scarf down another slice of bread or bowl of porridge consider this:

Agribusiness ‘grain finishes’ most livestock because it helps cows gain weight more quickly and reliably. 

Feeding cows cheap high starch grains (some animal feed has up to 15% paper added to make it even cheaper) causes devastating damage to a cow’s digestive system. Still, as every farmer knows, cows don’t get fat from eating grass and hay. If you can bear to know what happens to these poor beasts, click here. The fact is, you are not simply what you eat…but also what you eat, ate.

Whole grains, fiddled and faddled with by humans via hybridisation, GMOs, or worse still, ‘mutagenisis’ - multiple mutations from exposure to either chemicals or radiation, which by the way doesn’t count as GM for food labelling purposes! - are toxic and the hardest food for us and cows to digest. Changes introduced into modern wheat have turbo-charged what I call the ‘grain-effect’, namely fat storage. Gliadin protein in the gluten of modern wheat is not only the main culprit for triggering digestive disturbance, it has addictive, appetite-stimulating properties to boot. Putting it bluntly, if you don’t want to look like a cow, you need to stop shovelling cheap grains into yourself that compel you to graze like one! The proof of the grain-free pudding is dramatic weight loss and the impressive reversal of many chronic diseases.

For me, even slightly straying off the Primal path results in a hyperactive immune system. The last time I treated my family to a slap-up dinner in a posh restaurant to ‘celebrate’ my 70th birthday, I was digestively challenged all night long and by the next morning I’d developed an intolerably itchy rash from the top of my thighs down to my knees. Within 24 hours the rash had spread to the rest of my body. Three months later, and I’m still ‘fire-fighting’ symptoms of systemic inflammation. Was a few hours of pleasure worth all this suffering? Nope!

It’s not as if I hadn’t briefed the chef and waiting staff beforehand. Twice, in fact. I blame the sweet blackberry syrup and thickened jus they served with the grouse and an entrée of seafood risotto. Either Chef ‘forgot’ that rice is a grain, or he doesn’t know. Or perhaps, it’s that most high-end restaurants don’t give a monkeys for your food intolerances. 

Last Sunday, Sarah was invited out to the same restaurant for lunch. Whilst carefully reiterating her dietary requirements to the waiter and by way of an explanation, she told him what had happened to me the last time we ate there. Consequently, when her fish main course arrived, it was bereft of any accompaniment because, the waiter argued, “Our tartare sauce is made with whole grain mustard”. Sorry to befuddle you guys, but ignoring the fact that most commercial mustards rely on undesirable chemicals, artificial flavours and sugars to make them cheap to produce, pure mustard seeds are about as Primal as you can get! Eventually, Sarah settled for hollandaise sauce and after a lunch that cost her friend £175 for the two of them, she (and he) came home hungry! Fine dining? Meh.

With two Christmas party restaurant bookings looming within the next four days, my recent health crisis has put me on red alert. I’m more determined that ever to stick with my zero tolerance of grains, sugar and industrial veggie oils that the vast majority of restaurants use because they’re cheap. It may not seem Christmas spirited of me to make a fuss but a fuss is what I shall make if my food preferences are ignored. No matter how embarrassing, seemingly inappropriate or inconvenient it is for me to say “No thanks. Take it back”, the truth is I am never too hungry to eat crap.

Thankfully, Pizza Goes Keto is at the other end of the “Let’s party!” spectrum. Its get-ahead simplicity, versatility (toppings are only limited by your imagination) and popularity with people of all ages makes it a certain winner when you just want to just kick-back with a glass of wine and relax.

Welcome back to real food that your body is meant to eat.

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Pizza Goes Keto (makes 4x 8.5” to 10” pizzas, depending on how thin you like your crust)

Ingredients - for pizza crust

200g organic ground almonds 

25g organic coconut flour 

4 tbsp unflavoured, organic whey protein powder

4 tbsp organic golden flax seed, freshly ground

4 tbsp organic psyllium husk powder 

1 tsp Himalayan pink salt

50g organic parmesan, finely grated (cheaper option from Sainsburys)

1 tbsp fresh organic rosemary leaves, finely chopped

2 tsp gluten free baking powder

4 medium organic eggs

100ml organic olive oil

200ml freshly filtered, boiled water

Ingredients - for the ultimate Margherita pizza topping (serves 4-6)

330ml Cherry Tomato Passata 

2 tbsp organic tomato puree (or cheaper option from Waitrose)

Himalayan pink salt 

Freshly ground organic black pepper

200g organic mature Cheddar

2 balls organic vegetarian mozzarella

2 tbsp organic rosemary leaves 

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Instructions - for pizza crust

Preheat the oven to 190°C

Place all the dry ingredients, grated parmesan and rosemary into a large, deep mixing bowl. Using an electric whisk mix together until evenly blended.

Beat the eggs and olive oil together with a fork then whisk into the dry ingredients until well combined.

Pour in the boiling water and whisk again just until the dough thickens and starts to form a firm but pliable ball of dough. Allow to stand for a few minutes.

Draw 8 to 10 inch circles on individual sheets of baking parchment (one per pizza). Turn the paper over so that the pencil marks are underneath, then place the dough in the centre of the circle.

Place a piece of cling film over the top and roll it out to no more than ⅛ inch thick, using the circle you’ve drawn to guide you. Remove the cling film and slide the circle of dough still on its baking parchment onto a large baking sheet.

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Bake in the oven for 12-15 minutes. Note: If you’ve a double shelved oven, two pizzas can be baked together on two separate baking sheets at the same time; otherwise you will need to cook the pizzas one at a time.

Remove from the oven and add toppings to the halfway baked crust.

Bake for a further 15 minutes.

Sprinkle over the fresh parsley and serve with a lightly dressed green salad if liked.


Instructions - to make the Margherita topping

Pour the cherry tomato passata into a medium saucepan, add the tomato puree, stir and season to taste.

Bring to the tomato sauce to the boil, then turn the heat down to a simmer, stirring from time to time until the sauce has reduced by half. Set aside to cool.

Slice or grate the mozzarella and set aside to drain on paper kitchen roll. Coarsely grate the Cheddar cheese. Finely chop the fresh rosemary leaves.

Top the pizza bases in the following order:

With the back of a metal tablespoon, thinly spread 2 tbsp of tomato sauce to the outside edges of each half-baked 8” to 10” pizza crust.

Top with the grated or torn slices of mozzarella, divided equally between the four pizzas, to cover the bases evenly.

Sprinkle over a quarter of the grated Cheddar cheese evenly over the top of each pizza, followed by the chopped rosemary.

Bake for a further 15 minutes in a pre-heated oven until the cheese is hot, melted and golden.

Be careful not to burn yourself when you first bite into it!

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The raw pizza dough can wrapped (I use environmentally-friendly Bees Wrap) and stored in the fridge for up to 2 days before rolling out.

Half-baked pizza bases can be cooled, wrapped and frozen for later use. Either defrost before adding toppings and bake as stated in the recipe above or top the still frozen pizza crust and bake for an extra 5 minutes or so. 

For children, make smaller pizzas - they are filling! 

Fat 67g Protein 28g Carbs 11g - per pizza base

Fat 26g Protein 23g Carbs 8g -  Margherita topping

Fat 93g Protein 51g Carbs 19g - per Margherita ‘adult-sized’ pizza

Apple Pie Muffins

by Susan Smith in

We have two very old Bramley apple trees in our garden, which every autumn produce a mass of fruits that inevitably fall from the tree faster than we can harvest them. Clearing them up is a messy business but I console myself that whilst ever they lie rotting on the ground our resident squirrels, hedgehogs, birds, bugs and other critters in nature make good use of them, and when completely decomposed, they act as an organic fertiliser for the soil and plants close by.

This year I was determined to pick some of the most perfect specimens straight off the tree ready for us to eat. A good idea, except for the fact It’s taken me a month to decide what to do with them, let alone find the time for baking. In the interim, they stored well in the dark of our cellar, just waiting for my ‘eureka' moment and their transformation into delicious Apple Pie Muffins.

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Aside from the fact that apple pie is an iconic English dessert and the Bramley's Seedling tree grew from pips planted in 1809 by Mary Ann Brailsford in Southwell, Nottinghamshire, which is just 4 miles up the road from where I live, the idea to create a quick, simple-to-bake muffin that tastes just like regular apple pie was prompted by Steenbergs, who sell an organic ‘apple pie’ spice mix, which I recently purchased from them along with some other Christmassy-inspired goodies.

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I think it’s safe to say that all human beings are hard-wired to love the taste of sweetness and psychologically one of the hardest things to do when trying to lose weight and live a healthy lifestyle is to try and resist sweet treats and delicious desserts. As Adam and Eve discovered to their cost, the more a ‘fruit is forbidden’, the greater compulsion humans have to eat it, which is why most diets fail long-term. But what if you can satisfy your sweet tooth without ever jeopardising your health and weight loss goals? The longer I practice the art of food alchemy, converting little known ingredients into luscious, low-carb, sweet treats that you can’t differentiate from the traditional sugar and grain offerings that are making so many of us fat and sick, the more it seems my life’s purpose is to deliver the message: ‘You can!’

The trick is to combine minimal amounts of natural sweeteners like monk fruit powder (otherwise known as Lo Han Guo) and good-for-your-gut yacon syrup with naturally sweet, prebiotic tiger nut flour and ground almonds and…Bob’s your uncle. These healthy, nutrient-dense, Apple Pie Muffins hit the sweet spot between a whole food that’s as unprocessed and close to the earth as possible and the unadulterated pleasure of sugar and spice and all things nice that feels like a big hug. Never mind “an apple a day keeps the doctor away”, two Apple Pie Muffins taken by mouth daily as needed, have about a third of the carbs you’d get from eating a medium apple!

Apple Pie Muffins taste so good and monk fruit powder allows us to enjoy this delicious taste whilst keeping us safe from sugar’s harm. Totally compatible with a keto-lifestyle, these appley muffins incentivised us for the first time in 27 years to rush out and collect the rest of our precious Bramleys before the slugs got to them. With a big box full of usable fruits ostensibly stashed away for the winter months, I doubt that they’ll see December out. 

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Apple Pie Muffins (makes 12)


100g extra fine organic tiger nut flour (see Note below)

150g organic ground almonds 

1½ tsp gluten free baking powder

2 tsp organic apple pie spice

½ heaped teaspoon pure monk fruit powder (see Note below)

2 large organic free-range eggs

125 ml organic whole milk

75g organic unsalted butter

1 tbsp organic yacon syrup

2 large organic Bramley apples, peeled, cored & cut into very small pieces (you should end up with about 325g of chopped apple)


Pre-heat oven to 180C/350F/Gas mark 4 and line a 12 x hole muffin tin with paper cases.

Mix the tiger nut flour, ground almonds, apple pie spice and monk fruit powder together in a large mixing bowl.

Melt the butter over a gentle heat together with the yacon syrup. Set aside to cool a little.

In a separate beat the eggs and milk, then add the melted butter and yacon syrup and mix together well.

Pour the wet ingredients into the dry ingredients and stir just enough to combine, do not over mix.

Add the apple pieces, and gently mix them through.

Divide the mixture between the 12 muffin cases (see Notes below).

Place the tray in the pre-heated oven and bake for 25 minutes until well risen and golden (they smell divine!).

Cool on a wire rack and then store in an airtight tin.

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Although considerably more expensive, Navi Organics extra fine (premium grade) tiger nut flour is the very best for baking superb cakes and muffins etc. You can buy regular ground organic tiger nut flour for a lot less money and then grind it down yourself to a finer consistency in a coffee-nut grinder. However, the finished muffins, whilst unarguably delicious, may for foodie purists like me, still have a slightly annoying crunch to them!

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Whenever I bake muffins, bread rolls, biscuits etc., I find it helpful to weigh the uncooked mixture prior to dividing it between the number of portions I wish to make. For example, the amount of raw batter I had to make 12 muffins weighed a total of 925 grams, i.e. 77 grams per muffin. Measuring equal amounts of mixture into the muffin cases ensures they all rise evenly and no one gets short-changed!

These muffins freeze well.

Fat 8g  Protein 6g Carbohydrate 4g - per muffin

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Baked Trout With Almonds and Ginger Butter

by Susan Smith

Baked Trout With Almonds and Ginger Butter is a fabulous fish dish that we regularly enjoy. It’s economical, it’s delicious, it’s quick and simple to cook and it’s… full of fat.

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Not a problem when you’re already experiencing the health-restorative benefits of a Primal ketogenic diet, but probably concerning for people who still believe conventional wisdom telling them to stay away from fat, particularly saturated fat, because it clogs up your arteries and contains cholesterol that will kill you!

The consumption of saturated fat and cholesterol foods does not raise blood cholesterol and trigger the heart disease process. In fact, the 2015-2020 Dietary Guidelines for Americans state: “dietary cholesterol is no longer a nutrient of concern”. Shame that since the early 1960’s, the medical establishment, government and food industry have been indoctrinating people with the idea that vegetable oils are good and butter is bad. I honestly believe that if my father hadn’t been told by his doctor to ditch butter and lard and use Flora margarine and Mazola corn oil instead, he might not have suffered the stroke that disabled him in his early fifties, and a further stroke that killed him when he was just 57 years old.

Finally, the tide is beginning to turn; the flawed diet-heart hypothesis is being rejected and the health conscious already know that low-fat diet advice is dead. Not that food processing giants, grain producers, many diet ‘experts’ and hitherto well-respected doctors are about to change their minds. They still postulate that a lower intake of fat, a move away from saturated fat or an increase in PUFAs (polyunsaturated fatty acids), is best diet advice. With the exception of omega-3 fatty acids, nothing could be further from the truth.

Saturated fat and dietary cholesterol are not your enemy. The real risk factors for heart disease are oxidation and inflammation in the blood stream, which is caused by poor dietary and lifestyle choices. One of the most pernicious dietary causes of systemic inflammation and oxidation is the consumption of highly unstable, highly inflammatory, highly processed and refined vegetable oils - notably sunflower, corn, soybean, cottonseed, rapeseed (canola), safflower and peanut and the margarines, shortenings and spreads that contain them.

Vegetable oils are divided into two types: omega-6 and omega-3 polyunsaturated fatty acids (PUFAs). Omega-6 essential fatty acids are pro-inflammatory - they not only fuel inflammation throughout the body but also reduce the availability of omega-3s, resulting in more inflammation. Omega-3 essential fatty acids are widely accepted as anti-inflammatory.

Both omega-6 and omega-3s are called “essential” fatty acids because they can’t be made in the body and so must be obtained from food.

Whilst both are “essential” nutrients, you don’t need a lot of either and they need to be consumed in the right ratio of omega-6s to omega-3s; thought to be 4:1. This doesn’t happen in the modern diet - most people massively over-consume omega-6 fatty acids and under-consume omega-3s.

One of the most helpful analogies I’ve found compares these vital nutrients to hot and cold water taps. Omega-6 is the water coming from the hot tap (pro-inflammatory) and omega-3 the water from the cold tap (anti-inflammatory). Since you neither want your water too hot or too cold, you need just the correct mix of water from both taps to get the temperature just right.

When the water gets too hot (too much pro-inflammatory omega-6) the best remedy is to reduce the amount of water coming from the hot tap rather than adding more cold water (anti-inflammatory omega-3s) because excess consumption of polyunsaturates per se has been shown to contribute to a large number of diseases including increased cancer and heart disease; immune system dysfunction; damage to the liver, reproductive organs and lungs; digestive disorders; depressed learning ability; impaired growth; and weight gain.

So what of the cheap, clear, tasteless, vegetable oils found in clear plastic bottles on every supermarket shelf that for decades many health “experts” have urged us to eat? In contrast to the much maligned, saturated, nutrient-rich, natural fats found in butter, lard, tallow, dripping and coconut oil, which we traditionally ate and cooked with up until the 1900’s, PUFAs are extremely unstable and easily damaged when exposed to heat, light and oxygen. Thus, you should never cook with them. One reason the newfangled, so-called “vegetable” oils (actually they’re seed oils) are so injurious to health is because they’re subjected to insane amounts of toxic chemicals and immense amounts of heat during processing and refining, which causes them to oxidise and go rancid.

Rancidity causes lots of free radical damage that wreaks havoc in your body. Free radicals are renegade molecules that attack cell membranes and red blood cells and damage your DNA, triggering mutations in tissue, blood vessels, organs and skin (hello premature ageing and wrinkles!) plus a host of diseases from liver damage, to heart disease, to cancer.

If that wasn’t bad enough, most of these industrial oils are made from genetically engineered crops; are contaminated with glyphosate and residues of chemical solvents (hexane is a neurotoxin commonly used to extract seed oils); have most of their protective antioxidants removed; and are loaded with damaged omega-6 fatty acids. The oxidised oil further degrades inside its plastic bottle from continued exposure to light and from heat applied during cooking - particularly the repeated re-heating of the same batch of cooking oil, as is common in the food industry.

The single most important thing you can do for health is to avoid refined vegetable oils and all processed food that contains them e.g. salad dressings, baked goods, fast food, French fries and processed snacks such as nuts, popcorn and crisps. Whilst you’ll struggle with most restaurant food and takeaways, at least you don’t have to opt for cheap heat/chemical-extracted oils when you’re cooking and eating at home.

Ignore the Diet Dictocrats and media nonsense that would still have you believe that saturated fat and cholesterol is bad for you and that low-fat and vegetable oils are good. Grass-fed butter is one of the healthiest foods known to man, which you can read about in Weston A Price’s article Why Butter Is Better.

Don’t let the nay-sayers cause you to throw the baby out with the bath water. Start enjoying plenty of natural fat (without sugar, of course!) to help your body absorb nutrients, maximise metabolism and maintain optimal nerve, brain and heart function. This should be music to your ears if you’re trying to lose weight and stay trim. The main reason why high-fat, low carb diets, like the keto diet, are so effective for weight loss is because they help you eat fewer calories without noticing. Delicious LCHF (low-carb, high-fat) recipes such as Baked Trout With Almonds and Ginger Butter are fundamental to burning stored body fat as fuel for energy, while preserving all the pleasure of eating. For a list of fabulous fats Primal Plate recommends, please refer to Notes below.

The tastiest, freshest and easiest way to get two of the three omega-3 fatty acids (EPA & DHA) into your diet is to eat more oily fish like rainbow trout, mackerel, salmon and sardines, twice per week.

A cooked serving of rainbow trout is one of the richest sources of omega-3 fatty acids and also provides two days worth of B12 - essential for healthy nerves, blood cells and DNA - as well as calcium, potassium and selenium. Looks like I’m on a roll with today’s recipe!

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The rainbow trout that I always purchase from Abel &Cole, have bright eyes and beautiful, glistening, silvery skins flanked with shimmering streaks of blue, pink and purple that lives up to their name. Far more economical than organic or wild salmon and available all year round, they are a great choice for dinner because they’re raised in an ecologically responsible way, they’re generously sized and as ‘fishy-on-a-dishy’ recipes go, they don’t get more enjoyable than a soft mouthful of delicate, pretty pink trout flesh happily paired with the buttery crunch of golden almonds and fiery fresh ginger juice.

Totally satisfying, totally yum, this dish contains nothing but good fats that are needed to protect your heart and brain and soothe inflammation from the inside out.  Bye-bye eczema, allergies and brain fog. Hello health and happiness.

Baked Trout With Almonds and Ginger Butter (serves 4)


125g organic salted butter

4 whole rainbow trout, cleaned and prepped (see Instructions below)

75g fresh organic root ginger, finely grated

100g organic flaked almonds (also, Sainsbury’s SO Organic flaked almonds @ £1.95 for 100g)


Pre-heat the oven to 180℃ / 350℉ /Gas mark 4. Warm 4 large flat serving plates.

Line a large baking tray or oven grill pan with non-stick tin foil. Gently melt 25g of the butter in a small saucepan and with a pastry brush or piece of kitchen paper use some of it to lightly grease the non-stick foil.

Brush more melted butter inside each trout before seasoning with salt and pepper. Then use the rest of the butter to brush over both sides of the fish before seasoning with more salt and freshly ground pepper and laying them down on the foil-lined tray.

Place the tray on the top shelf of the pre-heated oven and bake the trout for 8 minutes.

Turn the oven grill to high and grill for a further 4 minutes.

While the trout are cooking, squeeze the grated ginger over a small bowl to extract the juice. You should have about 3 tablespoons.

Melt the remaining 100g of butter in a frying pan and when it starts to foam, add the flaked almonds and cook gently for 2-3 minutes until the nuts are golden.

Add the ginger juice and heat through for a few seconds before spooning it over the fish.

Serve with lightly steamed tender stem broccoli, fine green bean or sautéed spinach and mushrooms.


Although Abel & Cole’s rainbow trout arrive individually wrapped and cleaned, on the day you want to eat them I recommend you unwrap them and, with a sharp pair of heavy-duty kitchen scissors, remove the fins and gills and van-dyke the tails (cut into a neat ‘v’ shape). Heads can also be removed, if preferred.

Quickly rinse the fish under cold running water before drying off with wads of kitchen paper. If you’re not eating straight away, set the prepared trout out on a plate, cover and refrigerate until you’re ready to cook them.

Now, to meet those fat needs, here are some of the healthiest fat sources to choose from and include in your diet:

Saturated fats: Grass-fed butter and ghee, extra virgin cold pressed coconut oil, and animal fats obtained from organic, grass-fed meat, pastured eggs and full fat dairy6 tablespoons per day.

Monounsaturated fats - cold pressed, preferably organic: Macadamia oil, avocado oil, and extra virgin olive oil. 4 tablespoons per day.

Polyunsaturated fats: cold pressed and rich in omega-3 fats and vitamins A & D: cod liver oil, perilla seed oil, fresh flaxseed oil (buy in small quantities and store in dark glass bottles in a refrigerator). ½ -1 teaspoon per day.

Organic MCT oil

Organic 85-100% Dark Chocolate A small amount per day - 10-20 grams is about right for me!

Organic Nuts: Macadamias, almonds, pecans, pistachios, brazils, walnuts; not peanutsNo more than a small handful per day. If you’re following a ketogenic diet, it’s far too easy to snack on too many nutritious, but highly calorific nuts. If you’re trying to lose weight, you may be better off resisting the temptation and eliminating nuts from your diet entirely. Macadamias are my favourite because they’re a highly anti-inflammatory nut with a high monounsaturated fat content. Almonds are the second most anti-inflammatory nut and are a brilliant alternative to wheat flour and other grain flours for baking. Again, home-baked cake, cookies and crackers made with significant amounts of ground nuts are hard to resist; try to restrict how many of these foods you eat. Walnuts are the best nuts for omega-3 but but also the worst in terms of their omega-3 / omega-6 imbalance, which means you’d have to eat a lot of omega-3 foods to counteract their inflammatory effect. Because all nuts are high in polyunsaturates they’re best stored in cool, dark, airtight conditions. Freezing them isn’t a bad idea.

Here are links to sites where I buy organic nuts online:

Natural Choice

Real Food Source

Healthy Supplies

Fat 49g  Protein 67g Carbohydrate 5g - per serving

Gourmet Beef Burgers

by Susan Smith in , ,

Almost every evening after dinner, we go for a three mile walk around the outskirts of the village where we live. Aside from helping us to attain a self-imposed daily fitness goal of at least 10,000 steps, it’s a wonderful opportunity to say ‘hello' to numerous four-legged friends that we regularly meet and greet along the way. Amongst them, four horses, some special canine characters - Star, George, Rosie, Eric, Oscar and Alfie to name but a few - grazing sheep, the llamas that live with the sheep to protect them from foxes, and numerous cats who, when they see Sarah approach, literally run over to her to be fussed and stroked. There’s a suggestion of Walt Disney about our walks…save for a couple of spoilers.

The first is that one of ‘our’ horses is old, alone and extremely dirty. Her mucky face, constantly weeping eyes and un-groomed body attracts hoards of flies that readily exploit her poor condition and clearly irritate her beyond measure. She is my favourite. A gentle soul who, when called, snorts, nickers and blows us greetings as she slowly and tentatively makes her way from the farthest end of her field to receive the healthy snack of organic apples and carrots that awaits her. Until last week, we thought she was incapable of moving any faster, but then she surprised us. One evening after she’d been fed, she lay down on the ground in front of us and did what can only be described as a ‘victory roll’ of appreciation. The next day, as we walked away, she came with us - galloping at full speed alongside the hedge separating her field from the lane where we were continuing our walk. Truly heart-warming! It’s clear to us that almost all animals love and want to be loved.

The second is the bullocks that used to stand cheek-to-jowl in the adjacent over-crowded shed to watch our nightly horse feeding ritual almost certainly craved some loving act of kindness. Sadly, it wasn’t ours to give. These permanently confined sentient beings were kept for months on end, unable to move freely and without access to fresh grass even at the height of last summer’s heatwave. We always stopped to talk to them and, looking into their soulful eyes, their boredom and neglect was almost tangible. They’re gone now…we presume raised for beef and slaughtered. Although more fortunate than factory-farmed animals, the unnatural way these animals were forced to live is a moral mistake that leaves us with very little appetite for meat.

For the sake of Sushi the cat, whose health naturally depends on meat and fish, I’ve had to come to terms with the fact that all animals survive and thrive by the seemingly barbaric act of killing other animals lower down in the food chain. Twice, through dietary interventions I’ve brought her back from the brink of “incurable” conditions that, in the vet’s opinion, warranted euthanasia. If food is medicine, chicken bone broth appears to be an elixir for health and longevity. Feeding it to Sushi every day for the past two years has seemingly transformed her back to ‘kittenhood’…or so you’d think, if you met her. Her coat is shiny, her appetite hearty and her energy levels amazing. Stands to reason, whatever she’s having, we all need some of it!

The Primal food laws are: Eat whole, real foods, avoid unnecessary carbs and don’t fear fat and animal protein. We prefer to eat a primarily plant-based diet but Sushi’s remarkable recovery has persuaded me to make my peace with eating more animal protein. As well as a regular supply of chicken bone broth for Sushi and ourselves, I also cook a couple of meals a week that centre around organic, grass-fed red meat (primarily for its iron and vitamin B12 content), free-range organic chicken or sustainably-caught wild fish (for Omega 3 fatty acids). Animal products are only as nutritious as the food they are fed on and the care they get while being raised so it behoves health-conscious, compassionate cooks to put their money where their mouth is and support organic farming. Buying organic food is not expensive when you factor in the extra cost, time and dedication that organic farmers expend in producing nutritionally dense meat, milk, eggs and cheese from animals that are raised in a natural environment with full consideration for their welfare.

Today’s post for Gourmet Beef Burgers is a celebration of ‘Organic September’. The award-winning recipe for the ready-made beef burgers isn’t mine but it does provide the perfect opportunity for a well-deserved shout out for both Brown Cow Organics and Abel & Cole

For convenience, I buy Brown Cow’s Guernsey beef burgers from Abel & Cole. Unfortunately, when they arrive vacuum-packed they look more like beef ‘splats’ than the gourmet burgers featured on Brown Cow Organic’s website! First impressions count, so the first job is to quickly re-shape them. Note: Any gourmet burger worth its salt must have depth to it to fully appreciate its juicy succulence when cooked and should only be defined “gourmet” if it requires ludicrous amounts of paper towel or napkins to eat it!

For maximum gustatory pleasure, the toasted keto bread rolls and homemade basil mayonnaise are mandatory. Not a problem since both are best made in advance. To finish, just whiz a large handful of fresh basil leaves into homemade mayonnaise a couple of hours before serving and toast the halved bread rolls in a dry griddle pan at the same time you’re cooking the burgers.

After selecting your preferred salad accompaniments, e.g. lettuce, watercress, rocket, slices of tomato, radish, avocado or cucumber, you’re ready to do an ‘assembly job’. I like to stack the ingredients ‘sky high’ - to the extent that it usually requires a bamboo skewer to hold everything together. Making them visually enticing is the primary objective, not ease of eating! Only Sarah ever manages to work her way through an entire burger whilst holding it in her hand. But even if you can hold it together, there’s no chance of being la-di-dah when tucking-in to one of these bad boys! 

Fast, fun food doesn’t have to be ultra processed junk. Very satisfyingly (to me at least), these keto-friendly Gourmet Beef Burgers are light years away from a ‘Big Mac’ or the ironically named ‘Happy Meal’ for kids. There’s nothing ‘happy’ about filling a child’s belly with beef from cows raised on GM crops. Or encouraging them to eat a disturbingly sweet-tasting burger bun made from damaging-to-human-health ingredients such as high fructose corn syrup and/or sugar, bleached wheat flour (genetically modified to withstand being sprayed with Glyphosate - a herbicide proven to cause cancer), toxic soybean and canola oils (also genetically modified). Or turning a blind eye to the pro-inflammatory effects of the polyunsaturated vegetable oil that Mackie D’s use to cook their fries. What you need to know is that MD’s fries aren’t just potato, salt and oil as you might imagine, but are manufactured with seventeen other “shocking” ingredients. Still “lovin it?” I thinketh not!

Whereas, Sarah recently found herself spontaneously retching at the mere smell of a McDonalds (quite rightly!), she would tell you that these Gourmet Beef Burgers are one of “the best meals ever!” Serve them at an informal gathering of friends or family, perhaps with some low-carb ice cream for dessert, and I doubt you’ll hear any dissenting voices drowning out enthusiastic grunts of approval.

Sarah’s photos are probably the best way to show you how to make these Gourmet Beef Burgers. Have fun!

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Gourmet Beef Burgers (serves 4)


2 packs (2x 180g) Brown Cow Organics Guernsey Beef Burgers

2 tbsp organic, grass-fed gheefor frying 

4 keto bread rolls

Ingredients - to serve

Salad e.g. lettuce, cucumber, tomatoes, radish, avocado, watercress, rocket etc. 

4 heaped tbsp organic mayonnaise (preferably homemade - see Notes below)

10 g fresh organic basil leaves


4 mini bamboo skewers - optional


Pre-make the keto bread rolls and 3-minute mayo up to 24 hours in advance.

Several hours before you intend to eat, re-shape the ready-prepared portions of beef into burgers about 3.5” in diameter and x 0.75” deep. Cover and refrigerate until half an hour before you want cook them. Then take them out of the refrigerator and let them sit at room temperature.

Whilst the burgers are ‘coming to’ prepare the salad ingredients, cover and set aside.

Using a hand-held stick blender, combine the fresh basil leaves and mayonnaise together until smooth and green. Set aside and keep cool.

Melt the ghee in a large frying pan over a high heat. Meanwhile, halve the bread rolls and place them cut side down into a dry frying or griddle pan set over a medium-hot heat.

When the ghee is fully melted and sizzling, place the burgers into the pan and fry for 4 minutes. Carefully turn with the aid of a spatula and cook the other side for another 4 minutes.

From time to time, check the keto bread rolls. There’s no need to turn them over - you just want them hot and toasty.

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Once the beef burgers have been fried on both sides for an initial 4 minutes, flip them over again and cook the first side for further 2-4 minutes. Flip again to cook the other side for 2-4 minutes more. N.B. Total cooking time is 12-16 minutes, depending on whether you want your burgers to be slightly pink in the middle or completely cooked through. If in doubt, use a sharp knife to cut into one to check that it’s done to your liking.

Place the bottom halves of the toasted bread rolls on to 4 warm serving plates. Build as much height as you can by layering the salad on top of the beef burger. Finish with a large dollop of basil mayonnaise before pressing the other half of the bread rolls firmly down on top.

Pass the problem of imminent collapse over to your guests by skewering the burgers together from top to bottom with mini bamboo skewers.

Serve with plenty of paper napkins and don’t mind messy eating!


I’ve updated and improved Primal Plate’s original 3-Minute Mayonnaise recipe by changing-up the oils and altering their amounts. The rest of the ingredients and instructions remain the same. Here’s the revised recipe (with changes in bold):

3-Minute Macadamia Nut Oil Mayonnaise


2 organic eggs 

2½ tbsp organic lemon juice, freshly squeezed

1 tsp organic Dijon mustard

½ tsp sea salt or Himalayan Pink salt

a good grinding of organic pepper 

1-2 drops organic liquid stevia

200 ml cold-press macadamia nut oil

50 ml organic cold-pressed olive oil


Place all the ingredients into a tall, narrow container in the order listed above.

Using a hand-held stick blender, blend everything together until it emulsifies into a pale, creamy mayonnaise. Takes about 30 seconds!

Taste and add a little more lemon juice, sea salt and freshly ground pepper, if liked.

Transfer to a glass container and seal with an airtight lid. Use within 5 days.

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Fat 14g  Protein 41g Carbohydrate 0g - per Guernsey Beef Burger

Fat 21g  Protein 13g Carbohydrate 3g - per keto bread roll

Fat 30g Protein 2g Carbohydrate 0g - per serving of Basil Mayonnaise

Low-Carb Rose & Raspberry Ice Cream

by Susan Smith in

I’ve recently been channeling my inner child ‘sunshine style’ with gourmet beef burgers and homemade ice cream eaten ‘al fresco’. My only dilemma was which recipe to feature first on Primal Plate’s blog. Given that the hot weather continues unabated, this gorgeous rose and raspberry ice cream, inspired by an English country garden at the height of summer, took priority because in unrelenting heat who doesn’t crave something refreshing to cool down? 

One mouthful of this sophisticated ice instantly tells you that carbohydrate restriction doesn’t mean giving up the foods that give you most pleasure. Low-Carb Rose & Raspberry Ice Cream’s bright and showy presentation actually made me laugh out loud when I first brought it to the table but what really sets this glamorous ice cream apart is the double-whammy of silky-smooth creaminess from organic cream and Mascarpone cheese. The light, fresh flavour of dairy, intensely sweet-sour flavour of ripe raspberries and subtle floral perfume of rose harmoniously combine with each other to make an especially delicious keto ice cream. 

If you like eating ice cream and are following a vLCHF (very Low Carbohydrate, Healthy Fat) diet, this beauty comes with a 100% happiness guarantee!

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Low-Carb Rose & Raspberry Ice Cream (serves 8)


200 g organic frozen raspberries

1-2 tbsp organic vodka, chilled

240 ml organic double cream, chilled

3 large organic egg yolks

3 tbsp Sukrin Icing sugar, sieved 

1 tbsp organic rose water

1 organic lemon, just the zest, finely grated 

225 g organic mascarpone cheese, chilled

To serve:

Dried or fresh organic rose petals

Fresh or frozen organic raspberries

Organic freeze-dried raspberry powder

Sprigs of fresh organic lemon balm or mint

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Take the raspberries from the freezer half an hour before you start to make the ice cream. Tip them onto a large flat plate and allow them to defrost.

Meanwhile, whip the cream lightly until soft peaks just start to form. Set aside and keep cool in the refrigerator.

Puree the defrosted raspberries and vodka together in a blender. You can pass the puree through a fine sieve if you don’t like the seeds but I don’t bother. Set aside.    

In a separate bowl, beat the egg yolks, Sukrin icing sugar, rose extract and finely grated lemon zest until pale and fluffy - takes about 5 minutes using an electric whisk. 

Whisk in the mascarpone cheese and pureed raspberries, then fold in the whipped cream.

Pour into an ice cream maker and freeze until soft-set following the manufacturer’s instructions*.

Scrape the soft-set ice cream into a freezer proof container quickly smoothing it out on top. Cover the surface with a layer of waxed paper before sealing with a lid and freezing until solid. 

*Alternatively, pour the mixture into a container with a lid and place in the freezer. Stir the ice cream every fifteen minutes or so until it firms up - it will take about 1-1.5 hours.



Homemade ice cream, especially one made without sugar, tends to go rock solid and the longer it’s left in the freezer the harder it gets. The first time I made a batch of this ice cream I let it set overnight. By the next day it was nigh impossible to scoop and I got so frustrated with waiting for dessert I ended up smashing the glass container it was stored in! Alcohol doesn’t freeze, so I subsequently added a small amount of vodka to the recipe to keep this ice cream the right side of solid without overpowering or altering its original taste. This means it’s an ice cream for adults only. If, like me, you find patience boring please don’t take a hammer and chisel to it! Just remember to take it out of the freezer and keep in a refrigerator for 20-30 minutes before attempting to make the perfect scoop.

Using frozen rather than fresh raspberries makes this ice cream trans-seasonal. So pretty and fresh-tasting, I can see myself serving it for dessert on Christmas Day! 


Fat 32g Protein 3g Carbohydrates 6g - per serving

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Grilled Mackerel With Creamy Keto ‘Potato’ Salad & Watercress

by Susan Smith in ,

Today’s blog post is for a complete summer meal that’s easy to prepare when you have a lot on your plate. Including whizzing together a batch of Macadamia Oil Mayo (I always keep a jar of this at-the-ready in my fridge), everything can be brought together in less than half an hour. It’s healthy, its quick, it’s delish! This year, when the first Jersey Royal potatoes came into season, I couldn’t resist making a real potato salad (cold, pre-cooked potatoes are an excellent source of resistant starch) and it actually took me longer to scrape the papery skins off the potatoes than it takes to make this entire meal! Henceforth, I shall live without pesky potatoes!

It’s the labour intensive ‘potato-peeling’ type of cooking chore that’s been fully exploited by food corporations and made their marketing hype so successful. They’ve convinced society that ’fast’ food and ready meals are quicker, cheaper and easier to get on the table. However, I disagree. You can make Grilled Mackerel with Creamy Keto ‘Potato’ Salad & Watercress in less time than it takes to order a takeaway and have it delivered. It’s probably cheaper too. And obviously, better for your health.

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Actually, food corporations don’t cook; they process deadly ingredients sourced from the cheapest, most consistently available form of food, namely genetically engineered crops, grown with toxic chemicals. Do you really believe pesticide laden, genetically engineered, processed food - food that could never be created by nature - isn’t disastrous for human health? Whilst most people crave these edible abominations and see them as desirable ‘convenience’ foods, I can’t think of many things more inconvenient than being dependant on fake food contaminated with toxic chemicals. Processed food is chock-full of refined sugar, chemically altered fats, refined carbohydrates and other processed ingredients poisonous to humans that are a root cause of many food-related diseases including obesity, diabetes, heart disease, cancer and Alzheimer’s.

It’s not just biotech giants, industrial farming, food corporations and other toxic chemical food polluters that assault your body. Doctors have been delivering terrible advice for decades. Instead of focusing on the prevention and reversal of obesity and disease by tackling its underlying cause, which is eating modern foods incompatible with our genes, doctors respond to the body’s cries for help by intervening with drugs or surgery to suppress symptoms. Why the medical establishment hasn’t been sued for actually causing bodily harm beats me!

Of course, they are reluctant to admit their mistake, so it could be a very long time before doctors get behind public health advice telling its citizens to return to eating the natural, unprocessed food that was consumed before obesity and diabetes reached epidemic proportions. The fact that the apple doesn’t fall far from the tree was highlighted in a recent BBC1 programme called The Big Crash Diet Experiment. The ‘experiment’ presented itself as an hitherto unknown (at least to doctors), revolutionary treatment for the obesity and diabetes crisis and, if you believe everything you see on TV, the spectacularly successful results really took the doctors by surprise. After all, who knew that a very low calorie diet triggers ketosis, which accelerates weight loss, lowers blood sugar levels and reverses the symptoms of diabetes? Awww, c’mon guys! That would just be me and an entire Primal Health community then!

But still they can’t help themselves. In sharp contrast to the natural, LCHF (ketogenic) whole food diet promoted by Primal Plate, the doctors’ solution was to by-pass any requirement for cooking skills and feed four grossly overweight volunteers highly processed, low-calorie, meal replacement products (a.k.a. The Cambridge Diet)…naturally, under strict medical supervision! They then pronounced themselves the successful innovators of a drug-free advance in modern medicine that could save the NHS millions of pounds. Stop right there! I have never seen a more miserable group of people than the programme’s volunteers, who were made to suffer deprivation and hunger in a ludicrous attempt to limit calorie intake by eating synthetic packaged meal replacements soups and shakes cobbled together in a science lab. This is not my idea of healthcare, nor is it sustainable.

However, if your long-term goal is to get fat and sick, go for it! Last time I looked, products like SlimFast are loaded with chemical thickeners, sugar, artificial sweeteners (e.g. aspartame, maltodextrin and ace-sulfame K), inflammatory vegetable oils (soy and sunflower), carageenan (linked to cancer of the gut), modified maize and soy proteins (genetically modified) and cheap vitamins that are poorly absorbed. 

Here’s a piece of ancestral wisdom based on your genes and human evolution: Cooking nutritionally dense food is where it’s at! If you want to eat well, lose weight and feel great for the rest of your life, you’re going to have to reclaim control over what you’re eating, which means prioritising some time to cooking real, fresh foods. So why has home cooking got such a bad rap since the 1970’s? Because clever advertising duped people into believing that cooking is too hard, too complicated and too time consuming. You can see its effect in society at large (pun intended), there’s an obvious correlation between a preference for eating high carbohydrate, processed food and increasing rates of obesity and chronic diseases.

Notwithstanding the profits-before-people economy at the heart of agriculture, restaurants and fast food industries, we recently decided to eat out and were reminded just how unsatisfying and expensive it can be. In exchange for some promotional photos she’d supplied to a local restaurant, Sarah had been given a £50 voucher that had to be redeemed before the end of June 2018, so it was simply a case of use it or lose it. We each selected a main course off the Early Bird menu, took our Üllo wine purifier to filter our non-organic wine at the table, decided not to negotiate the chorizo part of the dish for something more to our taste, and came home hungry! Total ‘early bird’ price £72.50 + gratuity. That doesn’t seem like good value to me.

Let me compare. Fresh, mackerel fillets, rich in anti-inflammatory omega-3 fatty acids, take no longer than 4-5 minutes to cook under a hot grill. Make-ahead, keto ‘potato' salad, can be assembled several hours before you want to eat it and takes about 15-20 minutes to make, including boiling the eggs and making a batch of mayo. Opening a packet of watercress adds 30 seconds. Finito!

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Using premium-priced, organic ingredients (you can buy these cheaper at most supermarkets), Grilled Mackerel Fillets with Creamy Keto ‘Potato’ Salad & Watercress, will feed three people, including a good bottle of organic, low sulphite wine for just £24.70 or £8.23 per person. Say what?

How can home cooked food be “too expensive” or “too time consuming” when there are literally dozens of healthy, delicious meals that can be prepared within half an hour for less than the £8 or so it costs to buy a single gin and tonic or decent glass of wine at your local? This is even before you factor-in the future cost of disability and ill-health because you neglected to eat right. The question is whether you think the rewards of sourcing fresh, preferably organic food and preparing your entire meal is worth the effort. If you’re willing to invest the time and money you’re going to be a lot healthier. Being taught how to cook nutritious food that supports your body is what true healthcare is about. It’s people that don’t cook that get into trouble with diseased states.

Whilst ever public health is stuck in the past and resistant to change, you’ll need to pick a team. Food as medicine is not exactly a revolutionary idea, even to doctors, but you will need to decide whether you’re willing to continue on with the botched up, calamitous, health strategies that allopathic medicine, pharmaceutical companies and food industries have subjugated us all to, or whether to take a more do-it-yourself approach by respecting your hunter gatherer genes and choosing food consistent with your biology. Namely, a higher fat diet that doesn’t include poisonous modern foods such as refined sugar, grains and chemically altered fats and dairy. 

I’d like to start a cooking rebellion. The only way to safely stop obesity and other diet-related disease in its tracks is to remove people’s addiction for highly processed food and to replace it with more pleasurable alternatives. In the case of food, nothing is more delicious than a nutrient-dense, primally aligned, high-fat, moderate-protein and properly prepared, low-carbohydrate diet. 

Grilled Mackerel With Creamy Keto ‘Potato’ Salad and Watercress is a good place to start. 

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Grilled Mackerel With Creamy Keto ‘Potato’ Salad & Watercress (Serves 4) 

Ingredients - for Creamy Keto ‘Potato’ Salad

1 medium-large organic cauliflower 

75 g organic sour cream or organic crème fraîche

120 g Macadamia Oil Mayo (see recipe in Notes below)

Himalayan pink salt, to taste

freshly ground organic black pepper, to taste

4 large organic eggs, hard-boiled (see Notes below)

2 large organic celery stalks, any outer stringy parts trimmed off with a peeler, then finely diced

2 tbsp fresh organic dill, finely chopped

fresh organic chives, finely chopped - optional


Instructions - to make Creamy Keto ‘Potato’ Salad

Boil a kettle of water. Put the boiling water into the bottom of a steamer.

Prepare the cauliflower by cutting the head (you don't need any stalk) into small bite-size florets.

Place the florets into the steamer basket and steam until the cauliflower is only slightly tender, about 4-6 minutes. Plunge into ice cold water, drain well and set aside.

Peel the eggs and reserve two yolks; dice the remainder and set aside.

In a large mixing bowl, make the dressing by whisking together the sour cream and mayonnaise.

Mash the two reserved egg yolks well with the back of a fork, then add to the cream mixture and whisk together until smooth.

Add the cooled cauliflower, diced eggs, celery, and dill to the dressing. Stir to coat. Taste and season with salt and pepper, if you think it needs it.

Garnish with chopped chives immediately before serving cold or at room temperature.


Ingredients - for Grilled Mackerel & Watercress

600g sustainably caught, skin-on, fresh mackerel fillets (you need 2 mackerel fillets per person, if there’s any leftover, they freeze well)

Himalayan pink salt

Olive oil, for greasing

100g organic watercress, washed, thick stalks removed


Instructions - for Grilled Mackerel

Preheat the grill to Medium-High. 

Line a baking sheet or grill pan with parchment paper or non-stick foil and brush the surface with olive oil.

Dry the mackerel fillets with kitchen paper and season the flesh side with salt.

Lay the mackerel fillets skin side up on the lined baking tray, brush the skin with olive oil and season with salt. 

Grill the fillets for 4 minutes, then if the skin is not already golden brown and crispy, switch the grill to its highest setting and cook for a further 1-2 minutes until it is. 

Serve hot with Creamy Keto ‘Potato’ Salad and a large handful of watercress sprigs. 



Because your health is under attack from every direction - environmental toxins, ultra-processed foods and GMOs as well as a host of other threats - Primal Plate always features organic ingredients in its recipes. If you can’t find fresh, organic produce, or really can’t afford to buy it, you can still reduce your exposure to pesticides by checking out EWG’s 2018 Shopper's Guide to Pesticides in Produce. It’s recommended that you avoid the Dirty Dozen (virtually impossible when you’re eating out) and only eat non-organic if it’s listed under these Clean-15

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To make Macadamia Oil Mayo:


2 large organic eggs

2½-3 tbsp organic lemon (or lime) juice, freshly squeezed

1 tsp organic Dijon mustard

½ tsp Himalayan pink salt

freshly ground organic black pepper

1-2 drops organic liquid stevia 

200 ml cold pressed macadamia nut oil

50 ml organic extra virgin olive oil


Place all the ingredients into a tall, narrow container.

Using a hand-held stick blender, blend everything together until it emulsifies into a pale, creamy mayonnaise. Takes about 30 seconds!

Taste and add a little more lemon/lime juice and seasoning, if liked. N.B. Don’t worry if the mayonnaise seems a little on the runny side when it’s first made. It thickens up to the perfect consistency, when chilled down in a refrigerator. 

Transfer to a glass container and seal with an airtight lid. 

Store in a refrigerator and use within 7 days.

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To steam-boil eggs - boil a kettle of water. Pour about 2.5cm (1 inch) of the boiling water straight from the kettle into a saucepan. 

Place a steaming basket inside the pan and place the eggs into the steamer-basket (I find a collapsible steamer most useful because one-size fits all pans). 

Put the lid on the pan and steam/boil the eggs for 10-12 minutes until hard-boiled. 


Fat 56g Protein 18g Carbohydrates 8g - per serving

Fat 30g Protein 2g Carbohydrate 0g - per stand-alone serving of Macadamia Oil Mayo

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Cheddar & Feta Frittata

by Susan Smith in , ,

I should be old enough to know better, but after weeks of ignoring nagging voices telling me Primal Plate must be “GDPR-ready” before 25 May 2018, I finally succumbed to the general confusion by sending out an email to all our blog subscribers, which essentially promised to unsubscribe them by default! Oh, how I despise bureaucracy. Does anyone else recall the ridiculous, government-led Y2K millennium bug scaremongering that told us to prepare for the worst? It was all for naught. And what about the TPS (telephone preference service) that supposedly allows residential phone users to register their wish to opt-out of receiving cold calls? In the nineteen years since we signed up it hasn’t made a jot of difference to the number of nuisance calls we receive. Whilst I agree it’s a good thing to have control over who holds my personal information and for what purpose, I think the hoo-ha and perceived threat of this latest EU legislation is just another sledge hammer to crack a nut. The fact is that data protection enforcement has been extremely lax to date and although, in theory, fines of £500k can be imposed on anyone found flouting the law, I‘m willing to bet no-one will be around to successfully police it. Rant over. If you’re reading this blog, I’m happy you’re still with us and my apologies for last week’s needless attempts to put right your current subscription status, which was never wrong to begin with.

If fathoming out GDPR cost me two days of my life this week, yesterday was a complete wipe-out. I was quietly doing my usual morning face-cleansing ritual in front of my magnifying mirror when to my horror, I sat and watched my right eye - as if in slow motion - fill up with blood! No warning, no obvious reason, no pain, no loss of vision but hell’s teeth, it was frightening! Feeling too faint and too scared to go online to investigate, I was left in a state of shock. Was my brain seeping blood? Was I about to have a stroke? Was my bloodied eye permanently damaged? I had never seen or heard of anyone suffering a trauma as unexpected and dramatic-looking before, so when my husband told me I’d had a subconjunctival haemorrhage and it was completely benign, I was both thankful and relieved. Nevertheless, I took it as a warning to slow down and rest. As someone who can accurately be described as health obsessed, it’s humbling to know I’m not always on point.  I share my experience with you because I believe that stress was the most likely cause of my eye ‘pop’. It’s a reminder that the true “price of anything is the amount of life you exchange for it” (saith Henry David Thoreau). From now on I will be more selective!

In the spirit of ‘rest and restore’, I’ve turned to Sabrina Ghayour’s book entitled Feast for today’s recipe for Cheddar & Feta Frittata. A frittata is such a cheap, quick and easy, low-carb, keto meal to prepare and you can use almost any combination of seasonal vegetables with the eggs and cheese and have dinner on the table within half an hour. If I’m feeling really lazy, I don’t even bother with a salad accompaniment. I segment the sizzling frittata still in its pan and simply serve wedges of it with a glass of wine. There are lots of different frittata combos that we enjoy - leeks and blue cheese is another winner - but for now this Cheddar & Feta Frittata with peppers, fresh herbs and chilli should get you into the frittata groove.

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Cheddar & Feta Frittata (serves 4)


1 tbsp organic ghee organic olive oil or macadamia nut oil

1 organic red pepper

1 organic green pepper

4 organic spring onions, cut into very thin slices from root to tip

200g organic feta cheese, roughly crumbled into 1 cm chunks

100g organic strong Cheddar cheese, grated

4 organic dried chillies, crushed in a pestle and mortar (or organic chilli flakes - milder than whole bird eye chillies - to taste)

10g fresh organic dill, finely chopped

10g fresh organic coriander, finely chopped

8 large organic eggs

Himalayan pink salt or Celtic sea salt, to taste

Freshly ground organic black pepper, to taste


Wash the peppers, halve lengthwise and remove the stems, seeds and membranes, then cut into 1 cm strips and finally into 1cm dice.

Place the ghee (or oil) into a large, non-stick ovenproof frying pan and set over a medium-high heat. 

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When the oil is hot, add the peppers and stir fry for 2-3 minutes until softened, but not coloured. Set aside to cool.

Meanwhile crack the eggs into a medium-large bowl and beat together well. Mix in the spring onions, feta, Cheddar, crushed chilli/chilli flakes, dill and coriander.

Add the cooked and cooled pepper pieces to the eggs and mix again.

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Set the frying pan back over a medium heat - add a little more ghee/oil if you think it needs it. 

When the pan is hot, tip the egg mixture into the pan, spreading the contents out evenly with a wooden spoon. 

Cover the pan with a lid or stainless steel splatter guard and leave the frittata to cook on the top of the stove for 6-8 minutes or until the edges have set.  

Meanwhile, preheat the grill to High.

Remove the pan lid and place the frittata under the hot grill. Cook until golden brown and sizzling hot.

Check to see that the eggs are cooked through by inserting a knife into the centre of the frittata. If they’re still runny, put back under the grill for 1-2 minutes more until they’ve firmed up completely.

Slice and serve straight from the pan.

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You will see from the photos that I ring the changes with whatever vegetables I have to hand. I’ve added lightly steamed rainbow chard to one of the frittatas and lightly steamed English asparagus to another. I could equally be tempted to throw in a couple of handfuls of baby spinach. The more green veggies the better, just don’t overcook them before adding to the eggs.

Leftovers are great served at room temperature.

Fat 36g Protein 31g Carbohydrates 3g - per serving

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