Pickling for beginners

Pickling is one of those old-fashioned kitchen skills that fits beautifully into a modern low-carb lifestyle. With just a few pantry staples, vinegar, water, and salt you can turn everyday veggies (and even eggs) into tangy, crunchy snacks that brighten up your meals without adding carbs or sugar. The best part? You don’t need a different recipe for every vegetable. One brine works for red onions, cucumbers, gherkins, and even boiled eggs. 

Traditional pickle recipes often call for sugar, but the truth is, it’s not essential. In vinegar-based pickling, the vinegar and salt are the real preservatives. Sugar is usually added to balance acidity and soften sharp flavors. For a low-carb or keto diet, you can leave sugar out completely and still have safe, tasty pickles. If you miss that touch of sweetness, a carb-free sweetener works just as well and your pickles will taste just as delicious without the glucose spike.

The Basic Low-Carb Brine

Here’s a no-sugar brine that works for just about anything:

• 1 cup vinegar (white, apple cider, or rice vinegar)

• 1 cup water

• 1 tablespoon salt

• Spices of choice: garlic, dill, mustard seeds, chili flakes, peppercorns, or bay leaves

If you prefer a touch of sweetness without carbs, add 1–2 teaspoons of sweetener.  This makes the pickles tangy with a hint of sweetness. I use erithritol or honey. If you are not on a ketogenic diet, you can use sugar. 

How to use it:

1. Bring everything to a boil in a small pot.

2. Pack your veggies (or eggs) into clean jars.

3. Pour the hot brine over them, seal, and let cool.

4. Refrigerate. They’re good to eat after 24 hours, but the flavor gets better after a few days.

What You Can Pickle with This Brine

• Red Onions – Perfect for tacos, burgers, and salads.

• Cucumber Spears or Slices – Classic dill pickles with a crunchy bite.

• Gherkins – Ideal as a snack or on the side of a meat and cheese platter.

• Eggs – A protein-packed snack with a tangy twist.

Low-Carb Serving Suggestions

Here are some delicious ways to use your pickles in everyday low-carb meals:

• Bunless Burgers – Top your patty with pickled onions or cucumber slices for crunch and flavor.

• Keto Wraps – Add pickled veggies to lettuce wraps or low-carb tortillas for extra zing.

• Salad Boosters – Toss pickled onions or cucumbers into a Greek salad, egg salad, or tuna salad.

• Charcuterie Boards – Pair gherkins and pickled eggs with cheese, cured meats, and olives for a low-carb platter.

• Snacking – Grab a few pickle spears or a pickled egg when you need a quick, satisfying bite.

• Flavor Hack – Use leftover pickle brine as a base for salad dressings, marinades, or even in deviled eggs.

Pickling FAQs

1. How long do homemade pickles last?
In the fridge, quick pickles (like these) usually last 2–4 weeks. Always use a clean fork or spoon when removing them from the jar to prevent contamination.

2. Can I reuse the brine?
Yes and no. You can reuse brine once or twice for new veggies, but the flavor will be weaker each time. If you’ve pickled eggs, don’t reuse the brine—it’s best to make a fresh batch.

3. Do pickles need to be refrigerated?
Yes. Since this is a quick-pickle method (not a canned, shelf-stable one), they must be stored in the fridge.

4. What vegetables are best for pickling?
Cucumbers, onions, carrots, radishes, cauliflower, jalapeños, and green beans all work beautifully. For low-carb eating, stick to non-starchy vegetables.

5. Can I make pickles without vinegar?
That would be fermentation, not pickling. Vinegar is what makes these quick pickles tangy and shelf-stable in the fridge.

6. How soon can I eat them?
They’re tasty after about 24 hours, but if you can wait 2–3 days, the flavors really shine.

Pickling for beginners

Thursday, 18 September 2025

Coconut Hake Curry

 When it comes to eating healthy on a budget, I’m always looking for ways to make expensive ingredients go further. Fish, for example, is one of those items that can really add up, but it’s so good for you that I refuse to leave it off the menu. That’s why I love making this simple coconut hake curry, it’s budget-friendly, quick, and perfect for anyone following a low-carb lifestyle.  When I’m fasting from meat and dairy, fish is often my go-to.  For my family, this hake curry is favourite for fish days during a long fasting period. It’s light, packed with protein, and gives me the nourishment I need without leaving me feeling heavy. But fish can be expensive, which is why I like to get creative with recipes that stretch a small amount of fish into a full, satisfying meal.

Simple Coconut Hake Curry (Low-Carb & Budget-Friendly)

Prep Time: 10 min | Cook Time: 20 min | Servings: 4

Ingredients:

• 400g hake fillets

• 2 fresh tomatoes, chopped

• 1 large onion, diced

• 2 tbsp tomato paste

• 2 garlic cloves, minced

• 1 tsp garam masala

• 1 tsp smoked paprika

• 1 tsp curry powder

• 2 tbsp coconut oil

• 1 cup coconut milk/cream

• Salt & pepper, to taste

Instructions:

• Heat coconut oil in a pan. Fry onion until golden, then add garlic.

• Add spices (garam masala, paprika, curry powder) and stir until fragrant.

• Mix in tomatoes and tomato paste. Cook until softened.

• Add coconut milk/cream and bring to a simmer.

• Gently place hake fillets into the sauce. Simmer for 8–10 minutes until cooked through.

• Season with salt and pepper. Serve warm with cauliflower rice or steamed greens.

Notes:

You can turn this into a one-pot dinner by adding vegetables to it.

This recipe is totally meat-free.

Nutrition (per serving)

• Calories: 280
• Carbs: 8g
• Protein: 28g
• Fat: 16g

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© Healthy Thrifty Bites

Why I Love This Recipe

• Budget-friendly: Instead of needing a lot of fish per person, the curry sauce stretches it beautifully, so everyone gets a generous portion.

• Low-carb: No sugar, no flour, no heavy starches – just clean, wholesome ingredients.

• Quick to make: This is a one-pan recipe that comes together in under 30 minutes.

• Flexible: You can adjust the creaminess based on what you have. Once I used vegan mayo and water instead of coconut milk because I didnt have coconut, and it still turned out delicious, still with a coconut flavor from the coconut oil.

Coconut Hake Curry

    

Serving Suggestions

Since I usually make this during fasting periods, I keep it light and wholesome. My favorite ways to serve it are:

Over cauliflower rice – keeps it low-carb and filling.

With a side of steamed spinach or green beans – adds nutrients without carbs.

Or simply in a bowl with just the curry sauce and fish – clean and simple.

If you’re not on a  low-carb diet, you can enjoy it with rice (my family really loves it with rice), naan, or even roti

Bulk up the curry & stretch the fish even further

You can turn this into a one pot meal but adding vegetables.

• Baby marrows / zucchini – they absorb curry flavors beautifully and are low-carb.

• Spinach or Swiss chard – stir in at the end for extra nutrition and color.

• Green beans – keep their crunch and make the curry more filling.

• Cauliflower florets – add body to the sauce, almost like potatoes but without the carbs..

This coconut hake curry is proof that you don’t need expensive ingredients to eat well while following a low-carb diet. Fish gives you the protein and nutrition your body needs, while the curry sauce stretches a small amount of hake into a full, comforting meal.

I love how adaptable it is, coconut milk makes it creamy and rich, but if I’m out, I just cream it with  mayonnaise and add vegetable stock or even water and it works beautifully.  It will still have the coconut flavor if I fry with organic coconut oil. It’s one of those recipes that’s simple, quick, and always satisfying.

Eating healthy on a budget doesn’t have to be complicated. Sometimes, it’s just about knowing how to make simple swaps and stretch what you already have.  Tyr it out and let me know what subsitutions you made and how it turned out.

Coconut Hake Curry

Wednesday, 20 August 2025

Delicious low carb spinach and egg wrap

 Are you on a low carb diet and searching for a nutritious, easy-to-make meal? This keto spinach and egg wrap is a perfect addition to your low carb diet. With minimal ingredients and simple preparation, it’s perfect for breakfast, lunch, or a light dinner. My biggest struggle in eating low carb is finding bread replacements that are affordable and diet friendly. Whether you are on keto, banting or paleo, this  spinach wrap will be a perfect addition to your low carb recipes. The spinach and egg wrap is an easy to make and affordable replacement for wheat wraps and sandwiches. Let’s dive into the benefits of this low carb delight and how you can make it at home.

 

Spinach Wrap

Prep Time: 15 mins

Cook Time: 20 mins

Total Time: 35 mins

Servings: 4

Ingredients

• 1 cup fresh spinach leaves packed
• 2 large eggs
• Salt and pepper to taste
• 1 tbsp olive oil or coconut oil for cooking

Instructions

1. In a blender, combine the spinach leaves and eggs. Blend until smooth and well combined.
2. Season the mixture with a pinch of salt and pepper.
3. Heat a non-stick skillet over medium heat and lightly grease it with olive oil or coconut oil.
4. Pour about 1/2 cup of the spinach and egg mixture into the skillet, swirling it around to form a thin, even layer.
5. Cook for 3-4 minutes until the edges start to lift and the bottom is set. Flip carefully and cook for another 2-3 minutes on the other side. Repeat with the remaining batter to make 2 wraps.
6. Use the spinach and egg wraps as you would any other wrap. Fill them with your favorite keto-friendly fillings such as avocado, chicken, cheese, and low-carb vegetables. I filled mine with avocado, tomato, and sweet peppers.

Nutrition Information (Per Serving)

• Calories: 150
• Fat: 10g
• Carbohydrates: 8g
• Fiber: 2g
• Sugar: 4g
• Protein: 5g

Notes

• Calories: 267
• Protein: 12.86g
• Fat: 24.12g
• Net Carbohydrates: 1.4g
• Ensure the skillet is well-heated and lightly greased to prevent sticking.

• These wraps are delicate, so flip them carefully to avoid tearing.
• You can store the wraps in the refrigerator for up to 2 days. Reheat gently in a skillet before using.  Freeze them for up 2 months, thaw and reheat before using.
• You can replace the coconut oil or olive oil with cooking spray that is suitable for your diet.

This simple wrap isn’t just low in carbs, it’s also rich in essential nutrients

• Spinach: A powerhouse of vitamins and minerals, spinach is loaded with iron, magnesium, and vitamins A, C, and K. It’s also high in antioxidants and provides a good amount of dietary fiber.
• Eggs: Packed with high-quality protein, eggs are a great source of essential amino acids. They also contain important nutrients like choline, which supports brain health, and lutein and zeaxanthin, which are beneficial for eye health.
• Healthy Fats: Using olive oil or coconut oil adds healthy fats to the wrap, promoting satiety and providing essential fatty acids.

Here are some variations to try with this low-carb spinach wrap

One of the best things about this recipe is its versatility. Here are a few ideas to customize your wrap:

• Add Protein: Include cooked chicken, turkey, or bacon for an extra protein boost.
• Incorporate Vegetables: Add low-carb veggies like bell peppers, cucumbers, or avocado for added flavor and nutrition.
• Cheese: Sprinkle shredded cheese inside the wrap for a delicious filling.

Incorporating this spinach and egg wrap into your low carb diet is a fantastic way to enjoy a nutritious, flavorful meal without the extra carbs. It’s easy to make and highly versatile. Give it a try and enjoy a guilt free low carb breakfast or lunch. 

Delicious low carb spinach and egg wrap

Wednesday, 25 June 2025

Low-Carb Diet Basics: A Simple Guide to Keto, Paleo & Banting

 In my journey to improve my health and manage my weight, I stumbled upon the low-carb way of eating. Low-carb diets have gained popularity as an effective solution. These diets focus on cutting down on carbs and increasing the intake of proteins and healthy fats. In this post, I'll explore the basics of three well-known low-carb diets: Keto, Banting, and Paleo. I'll also share some practical tips on how to follow these diets on a budget, including meal prep strategies, meal plans, and some delicious quick recipes.

 

Low-Carb Eating: Keto, Banting, and Paleo

Keto, Banting, and Paleo are the 3 popular low carb diets. Each of them has its own unique approaches and benefits, but they all follow a low carb high fat (LCHF) approach. Understanding the differences between them has helped me choose a diet that aligns with my lifestyle and health goals. I personally opted for the Banting diet as it fits my needs and routines better. If you're interested, below I provide you with quick guides on each of these diets that you can download and refer to at your convenience.

The Keto Diet?

The ketogenic diet, or keto, is a low-carb, high-fat diet that aims to induce a metabolic state called ketosis, where your body burns fat for energy instead of carbohydrates. It typically includes healthy fats, moderate protein, and very low carbohydrates. 

 

 

The Banting Diet

The Banting diet, named after William Banting focuses on high-fat, moderate protein, and low-carb foods. It shares similarities with the keto diet but allows for slightly more flexibility in carbohydrate intake.

The Paleo Diet

The paleo diet, also known as the caveman diet, mimics the eating habits of our hunter-gatherer ancestors. It emphasizes consumption of whole, unprocessed foods like lean meats, fish, fruits, vegetables, nuts, and seeds while excluding grains, dairy, and processed foods.

It's important to note that while some root vegetables may be included in moderation on a low carb diet, you should still be mindful of their carbohydrate intake and adjust accordingly to stay within the desired carb limits. The food lists in these guides are not exhaustive, and they do not encompass all allowed and "forbidden" foods in the diet. When I started the Banting diet, I followed the Real Meal Revolution by Tim Noakes.

Benefits of Low Carb Diets

Low-carb diets offer numerous benefits, including weight loss, improved blood sugar control, increased energy levels, and better mental clarity. They can also help reduce the risk of chronic diseases.

Low Carb Eating on a Budget

Following a low-carb diet doesn't have to be expensive. Here are some budget-friendly tips to help you start without breaking the bank:

Smart Shopping Tips

1. Buy in Bulk: Purchase bulk quantities of low-carb staples like nuts, seeds, and frozen vegetables to save money.

1. Seasonal Produce: Choose seasonal fruits and vegetables as they are often cheaper and fresher.

1. Affordable Protein Sources: Opt for budget-friendly protein sources like eggs, canned fish, and chicken thighs.

1. Rendered Fats/Tallow: For very cheap animal fat, render fat from beef, chicken and other meats.  You can use these for frying and cooking your vegetables.

Low Carb Meal Prep Strategies

1. Plan Your Meals: Create a weekly meal plan to avoid impulse purchases and reduce food waste.

1. Batch Cooking: Prepare large batches of meals and store them in the freezer for quick and easy access.

1. Simple Recipes: Focus on simple recipes with minimal ingredients to save time and money.

Low-Carb Recipes

Looking for some easy meal ideas and recipes to kick start your low carb eating?  Below I have a few ideas to help you start your diet with ease.

1. Keto Breakfast Casserole: Combine eggs, spinach, bacon, and cheese for a delicious and filling breakfast.

1. Avocado Chicken Salad: Mix avocado, shredded chicken, green salad with a drizzle of olive oil for a quick and healthy lunch.

1. Zucchini Noodles with Pesto: Use a spiralizer to create zucchini noodles and top with homemade pesto sauce.

1. Banting Beef Stew: Cook beef with low-carb vegetables like celery, onions, and tomatoes in a rich broth.

1. Cauliflower Rice: Pulse cauliflower in a food processor to create a rice substitute and sauté with garlic and herbs.

1. Baked Salmon with Asparagus: Bake salmon fillets with fresh asparagus and a drizzle of olive oil.

1. Paleo Breakfast Bowl: Combine eggs, avocado, and sautéed spinach for a nutrient-dense breakfast.

1. Grilled Chicken with Sweet Potato: Grill chicken breasts and serve with roasted sweet potatoes and a side of green salad.

1. Paleo Beef Stir-Fry: Stir-fry beef strips with broccoli and bell peppers, for a tasty dinner and quick dinner.

Sample Meal Plans

Here are some quick meals for breakfast, lunch, and dinner.  If you are intermittent fasting, feel free to combine meals according to your fasting rule.

Keto Sample Meal Plan

• Day 1: Scrambled eggs with avocado, chicken salad, grilled steak with broccoli
• Day 2: Keto pancakes, tuna salad, baked salmon with asparagus
• Day 3: Greek yogurt with berries, lettuce-wrapped burgers patties, shrimp stir-fry

Banting Diet Meal Plan

• Day 1: Omelette with cheese, spinach salad with chicken, roasted pork with cauliflower mash
• Day 2: Full-fat Greek yogurt with nuts, beef stew, grilled chicken with zucchini noodles
• Day 3: Cottage cheese with berries, tuna salad, lamb chops with green beans

Paleo Diet Sample Meal Plan

• Day 1: Breakfast bowl with eggs and avocado, grilled chicken salad, baked salmon with sweet potato
• Day 2: Smoothie with almond milk and berries, turkey lettuce wraps, beef stir-fry
• Day 3: Scrambled eggs with vegetables, shrimp salad, grilled steak with roasted vegetables

Low-carb diets like Keto, Banting, and Paleo offer a sustainable and effective approach to improving health and achieving weight loss goals. By understanding the principles of each diet and incorporating practical tips for following them on a budget, you can embark on a successful low-carb journey. Meal prepping, smart shopping, and simple recipes are key to staying on track without breaking the bank. 

More on low carb here

Low-Carb Diet Basics: A Simple Guide to Keto, Paleo & Banting

Wednesday, 14 May 2025