BREAKFAST/SNACKS
BOILED EGG
An egg can be either hard or soft-boiled. Serve without bread and other classic sides, which can be swapped for raw or boiled vegetables. A hard-boiled egg is also an excellent snack while travelling.
SCRAMBLED EGGS
This meal should be prepared on a suitable fat such as ghee, butter, lard, coconut or avocado oil. Sauté an onion, add quality bacon if desired, then scramble the eggs. Serve again without bread or other classic sides. Serve with a sliced tomato, cucumber or avocado. You can also add shredded cheese before serving.
SOUR CREAM AND BERRIES
Sour cream with a high fat content is an excellent snack. Add some blueberries, raspberries, currant or gooseberries to create a refreshing, quick and delicious snack or breakfast.
FRESH COCONUT
Coconuts can now be found commonly in many shops. You can either eat the flesh of the coconut immediately or store it for up to 10 days in the refrigerator in an air-tight container. Before purchasing, check to see if the shell is free of mold and is not damaged.
COCONUT CHIPS
These chips can be found in most health-food stores. Be careful not to buy those with added sugar.
COCONUT BUTTER
An excellent snack or side dish for a meal. It can be purchased ready-made, or can be produced at home in a high-speed blender from shredded, unsweetened coconut.
AVOCADO
You can tell that an avocado is ripe by pulling off its stem and checking for the beautiful green color that appears under it. A ripe avocado is also soft to the touch. If the avocado is still hard, leave it in a plastic bag at room temperature to ripen. Cut the avocado in half, remove the pit and eat it directly from the skin salted or seasoned with lemon juice, or dig the flesh out onto a plate and season according to the directions below.
GUACAMOLE
This is a quick spread from a fresh avocado. Cut the fresh avocado in two, use a spoon to dig out the flesh and mash with a fork. Add salt, pepper, fresh lime juice and tomatoes (if desired) and blend. You can eat guacamole on its own or spread it on low-carb bread or crackers. It also tastes great with lettuce leaves, cucumber or other vegetables.
VEGETABLES WITH DIP
This is perhaps the quickest snack or meal. Use the guacamole recipe above as a dip for carrots, celery or sweet peppers, or create the dip from another vegetable using sour cream and cheese.
FETA CHEESE WITH TOMATOES
Cut or dice fresh tomatoes, mix with feta cheese and sprinkle with olive oil.
BAKED ZUCCHINI WITH FETA
Wash the zucchini and cut it into slices or strips. Put them on a baking tray, sprinkle with oil, cover with crumbled feta cheese and bake in the oven for 10 to 15 minutes at 170 °C.
OLIVES AND CHEESE
Olives with cheese are a great snack. Olives mixed with cheese or stuffed with feta can be found in stores. Olives can also be bought on their own and mixed at home according to your tastes.
PÂTÉ WITH CELERY
Good pâté can be bought today in almost any grocery store. Do however be careful of the quality and always read the ingredients – the fewer the better. Pâté tastes great with celery or other vegetables.
CUCUMBER WITH FISH SPREAD
Use sardines, tuna, salmon or other fish to make a fish spread. Put the fish into a bowl, then add diced onion, cucumber or another favorite vegetable. You can also add a hard-boiled egg and regular yogurt or mayonnaise. Don’t forget to add salt and pepper to taste. Eat with vegetables.
ICE COFFEE WITH COCONUT MILK
An ideal refreshment for hot summer days. Add ice and cold coconut milk to the coffee. The coffee can then be flavored with cinnamon or vanilla.
AVOCADO SMOOTHIE
Mix together an avocado, non-roasted cocoa powder and 1 ½ cups of coconut milk. You can also add vanilla, cinnamon or a spoonful of nut or coconut butter.
NUT BUTTER
An excellent, filling snack. When buying nut butter, make sure it’s high quality and you know the ingredients. Nut butters often contain added sugar, and the labels should be read carefully. Nut butters can be made at home with a high-quality blender. All you need are nuts and coconut or macadamia oil. High-quality blenders do not require oil.
HOME-MADE CHOCOLATE FROM COCOA AND COCONUT OIL
Chocolate can be made easily from coconut oil and cocoa powder, and you can also use nuts or fresh/frozen berries. Heat the coconut oil, add the cocoa powder and mix together. Arrange the berries and nuts on a flat plate and pour on the chocolate. Then put the plate into the freezer for one hour. Break the chocolate into pieces and serve. Chocolate should be stored in the freezer.
SMOKED SALMON WITH AVOCADO
Cut the avocado into slices and place strips of smoked (ideally wild) salmon on them. Capers can be added, and the slices can be served as hors d’oeuvres.
DINNER LEFTOVERS
Leftovers are a great option for breakfast or as a snack that you can take to work or on your travels. Do not be afraid to have a soup or a low-carb vegetable quiche for breakfast!
CHOCOLATE
High quality chocolate (with at least 70% cocoa) is filling and can rid you of your cravings for sweets. A piece of chocolate can be dissolved in a spoonful of cream and served with white yogurt or quark and a bit of fruit or nuts.
LUNCHES/DINNERS
GRILLED EGGPLANT AND GARLIC RICOTTA
Eggplant is an excellent food when properly prepared. All you need to do is wash it, cut off the ends, cut it into round slices or long strips, and add salt. It can be grilled raw and seasoned with olive oil after grilling, or covered in olive oil before cooking. Put the ricotta into a bowl and add salt, pepper, crushed garlic and herbs according to your tastes. Mix it all together and spread it on the eggplant.
MEAT PATTIES
A classic Czech dish that can be made very quickly without adding breading or flour. Just mix minced meat with salt, pepper and other herbs and spices, optionally adding an egg or shredded vegetables. Then, shape the meat into patties, which you can fry in lard and serve with fresh or baked vegetables.
MEATLOAF
Just like the meat patties, meatloaf is easy to make. Do the same as with the patties, but shape the meat into a loaf, put it on a baking tray and pour a bit of water in. Then, sprinkle with olive oil, lard or butter and bake at 170 °C. Cook for roughly an hour, depending on size.
VEGETABLE PURÉE
For a richer taste, you can first stew your vegetable of choice in meat broth. Once it softens, do not pour out the broth. Add butter, coconut oil or cream and blend into a smooth purée, which can be served with butter. There are any number of combinations to go with the purée – try cauliflower, carrot and zucchini; celery root and zucchini; cauliflower and broccoli; turnip; turnip and zucchini; parsley and carrot; and more.
SOUPS
Soups make for an excellent meal. Always use homemade broth as your base and stew your favorite vegetable in them. You can make one-ingredient soups, or combine the vegetables that you have at home. Add salt and pepper and season with fresh herbs. You can blend the soup to make it smooth or leave chunks of vegetables and meat in the broth. You can also prepare noodles from zucchini, carrot, celery root or other vegetables. You can also add one or two eggs to the soup and let them cook slightly in the broth.
SPAGHETTI
Traditional pasta can be replaced by zucchini noodles, which you can shred, put into a pan and sauté in lard. Serve with tomato sauce and cheese.
