Julia McPhee – Julia McPhee http://www.jmcphee.com Thu, 09 Nov 2023 17:19:24 +0000 en-US hourly 1 https://wordpress.org/?v=6.3.3 Low Carb Bread Rolls http://www.jmcphee.com/2018/12/01/low-carb-bread-rolls/ http://www.jmcphee.com/2018/12/01/low-carb-bread-rolls/#respond Sat, 01 Dec 2018 03:48:26 +0000 http://www.jmcphee.com/?p=3183
Low Carb Bread Rolls
 
Author: 
Nutrition Information
  • Serves: 8
  • Serving size: 1
  • Fat: 23.2g
  • Saturated fat: 2.0g
  • Carbohydrates: 2.2g
  • Protein: 10.6g
Recipe type: Low Carb Bread
Cuisine: Low Carb/Ketogenic
Prep time: 
Cook time: 
Total time: 
These Low Carb Bread Rolls are my best low carb bread recipe to date. Best served sliced through the middle, toasted, and topped with avocado, tomato and salt and pepper. Low Carb Bread Rolls are a staple in my lunch box. I now have the luxury of fresh tasty or toasted bread rolls, minus the bloated sensation experienced eating traditional bread.
Ingredients
  • 3 Cups Almond meal
  • 1 Tbsp Bicarbonate Soda
  • ¼ Tsp Salt
  • ½ Cup Psyllium Husks
  • 4 Eggs
  • 4 Tbsp Apple Cider Vinegar (ACV)
  • 1 and ¾ Cups Boiling water
Instructions
  1. Mix almond meal, bicarbonate soda, salt and psyllium husks in a large bowl.
  2. Whisk eggs and add to dry ingredients. Stir well.
  3. Mix boiling water and ACV. Add to bread mixture.
  4. Note the mixture will froth first, and as you mix, will thicken. Stir well and place 8 large spoonfuls of the mixture on a paper-lined tray. With wet hands smooth the rolls into smooth rounds. Place in pre-heated 180 degree oven for 25 minutes. Once cooked they will be slightly browned on top and firm to touch. Store in the fridge or freezer to keep them fresh for longer.

 

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5 Reasons your weight might be creeping back on after several months or even years on a low carb diet. http://www.jmcphee.com/2018/01/19/5-reasons-for-weight-gain-on-low-carb-diet/ http://www.jmcphee.com/2018/01/19/5-reasons-for-weight-gain-on-low-carb-diet/#respond Fri, 19 Jan 2018 00:09:36 +0000 http://www.jmcphee.com/?p=2802  

A question I often get asked about low carb is;

Do you think most people who embark on a low carb ‘diet’ do put weight back on after a couple of years?

Good question and I ask myself the same thing often. In short the answer is yes…and …..no.

When we embark on a low carb diet, we are driven predominantly by weight-loss. As a result we adhere strictly, and lose weight rapidly (which in itself is an incentive to adhere to a weight-loss approach). Very few of us however, are able to adhere fully to a very low carb dietary approach for sustained periods. Frequently ‘higher’ carb foods and drinks sneak back in and become the norm;

 

Fruit I abstained completely from fruit for several months when starting out low carb, however recently the availability of fresh, local, and delicious fruit has me regularly snacking on a fresh plum, peach, or apple. While I do restrict myself to 1 or 2 small pieces a day, my daily carb count has increased as a result.

 

 AlcoholAs above, I abstained completely while in my ‘weight loss’ phase, but not surprisingly, being partial to a good Pinot Noir, my alcohol intake has gradually reverted to a wine on a daily basis. No better way for me to unwind after a busy day at work than with a glass of wine in hand!! While I am not concerned about the carb count as such, alcohol does provide a stash of ‘empty’ calories that need to be burnt, and will put your fat burning on hold as they burn. Note that alcohol is considered the 4th energy source along with carbs, protein and fat!

 

Treats It is very likely that those very high carb treats such as chocolate, desserts, potato chips etc, that were taboo during your weight-loss  phase have become a little too tempting. While they may be few and far between, when added to other bad habits, may be contributing to your weight gain.

 

AgingWithout doubt the act of aging makes both weight loss and weight stability difficult. We all gain weight as we age. In women this tends to be around the middle and upper body, and therefore quite obvious. If you are keeping your weight relatively stable through middle age, you are doing well. Consider yourself effectively losing weight if you are weight stable in a life stage that is hell bent on increasing your weight!! 

 

 Portion size Are you just eating too much, even if it is low carb food you are eating? When we start eating a diet based on low carb and higher fat foods, the feeling of fullness (created by an increase in healthy fats), prevents us from eating too much. I do think however, that as we get accustomed to this way of eating it is easy to stop listening to our body telling us we have had enough. A few more nuts than necessary, eating lunch when you are actually not hungry. More importantly, allowing yourself to get hungry then over eating to compensate.

 

To summarise; if you are remaining very strict with your low carb dietary approach, I am sure your weight will remain stable. If however, your human instincts are taking over, and you are indulging in a few extra carbs here and there, it is likely that your weight may start to creep up again.Very few of us can sustain a very low carb diet for the rest of our lives. My advice it to enjoy life, eat food most of the time that makes you feel good. By default these foods will be lower carbohydrate, unprocessed, whole foods. Focus less on weight loss and more on your general health and wellbeing. If your weight is creeping up, think about the points I have outlined above and consider embarking on a low carb boot camp for a week or 2 to get yourself back on track.

 

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Low Carb/Paleo Chocolate Coconut Slice http://www.jmcphee.com/2017/08/19/2781/ http://www.jmcphee.com/2017/08/19/2781/#comments Sat, 19 Aug 2017 01:11:07 +0000 http://www.jmcphee.com/?p=2781
Paleo Chocolate Coconut Slice
 
Author: 
Nutrition Information
  • Serves: 20
  • Serving size: 1
  • Calories: 160
  • Fat: 15.6g
  • Saturated fat: 8.8g
  • Carbohydrates: 1.7g
  • Protein: 3.4g
Recipe type: Dessert
Cuisine: Low Carb
Prep time: 
Cook time: 
Total time: 
This Paleo Chocolate Coconut Slice is great with or without frosting. Easy to make, stores well and delicious with a cup of tea or coffee.
Ingredients
Paleo Chocolate Coconut Slice
Slice
  • 2 Cups Almond meal
  • 2 Tsp Baking soda
  • 3 Tbsp Cocoa powder
  • ½ Cup Coconut (desiccated)
  • 3 Eggs
  • 1 Cup Coconut cream
  • 1 Tbsp Vanilla essence
  • 2 Tbsp Natvia
Frosting
  • ½ Cup Coconut cream
  • 2 Tbsp Coconut oil
  • 2 Tsp Natvia
  • 60 Mls Coconut oil (melted)
  • 1 Tbsp Vanilla essence
Instructions
Slice
  1. Mix Almond meal, baking soda, cocoa powder and coconut together. Beat together eggs, coconut cream, natvia, vanilla essence and add to dry ingredients. Mix well (taste at this stage and add more natvia if needed), and pour into a 10 x 20 cm baking tray. Bake for around 20 minutes at 170 degrees until just cooked (firm to touch but still moist).
Frosting
  1. Mix coconut cream, natvia, and coconut oil well and leave in fridge until it has set, or thickened slightly. Spread over cooled Paleo Chocolate Coconut Slice, and store in fridge to set. Cut into 4cm slices and return to fridge.

 

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Low Carb Raspberry Coconut Chocolate Slice http://www.jmcphee.com/2017/06/18/low-carb-raspberry-coconut-chocolate-slice/ http://www.jmcphee.com/2017/06/18/low-carb-raspberry-coconut-chocolate-slice/#respond Sun, 18 Jun 2017 07:34:35 +0000 http://www.jmcphee.com/?p=2760
Low Carb Raspberry Coconut Chocolate Slice
 
Author: 
Nutrition Information
  • Serves: 20
  • Serving size: 1
  • Calories: 155
  • Fat: 15.8g
  • Saturated fat: 12.3g
  • Carbohydrates: 2.2g
  • Protein: 1.3g
Recipe type: Dessert
Cuisine: Low carb
Prep time: 
Total time: 
This lovely Low Carb Raspberry Coconut Chocolate Slice is easy to make, and is a real low carb. treat. While Freeze Dried Raspberry Powder is expensive to buy, you will only need 2 tsp to make this tasty Low Carb Raspberry Coconut Chocolate Slice.
Ingredients
Low Carb Raspberry Coconut Chocolate Slice!
Base!
  • 1 cup Coconut (shredded)
  • ½ cup Coconut (desiccated)
  • ½ cup almond meal
  • ¾ cup Coconut oil
  • 2 tsp Freeze Dried Raspberry Powder
Topping!
  • 70 gm Dark Chocolate (70% cocoa)
  • 1 tsp Vanilla essence
Instructions
Low Carb Raspberry Coconut Chocolate SliceMelt Coconut oil!
  1. Mix coconut, almond meal, Raspberry Powder, and add to melted oil.
  2. Press into a 20 cm tray, lined with baking paper, and refrigerate until nearly solid.
  3. Melts chocolate. The safest way to do this is to place chocolate in a bowl and place bowl in a dish of boiling water. Let it sit and stir occasionally until fully melted, and then pour over coconut base. Return to fridge until firm. Slice into small pieces and store in fridge.

 

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Low Carb Crumbed Zucchini Chips http://www.jmcphee.com/2017/06/05/low-carb-crumbed-zucchini-chips/ http://www.jmcphee.com/2017/06/05/low-carb-crumbed-zucchini-chips/#respond Sun, 04 Jun 2017 22:14:48 +0000 http://www.jmcphee.com/?p=2750
Low Carb Crumbed Zucchini Chips
 
Author: 
Nutrition Information
  • Serves: 24 chips
  • Calories: 208
  • Fat: 18.9g
  • Saturated fat: 2.0g
  • Carbohydrates: 2.6g
  • Protein: 6.1g
Recipe type: Low carb Vege
Cuisine: Low Carb
Prep time: 
Cook time: 
Total time: 
Low Carb Crumbed Zucchini chips are a great addition to a low carb meal. These Low Carb Crumbed Zucchini Chips are crispy on the outside but creamy and tasty on the inside.
Ingredients
  • 4 large Zucchini
  • 2 Eggs
  • 1 cup Almond meal
  • Salt and pepper
  • ¼ cup Olive oil
Instructions
To make these tasty Low Carb Crumbed Zucchini chips
  1. Slice the ends off each zucchini, slice zucchini long ways down the middle, then slice each half, in longways again down the middle. Finally slice each strip of zucchini in half across the middle. Each zucchini will make 8 chips.
  2. Whisk eggs slightly and place in a small bowl.
  3. Place Almond meal in another bowl and add salt and pepper.
  4. Dip each zucchini chip in egg, then roll gently in almond meal.
  5. Place on a baking tray lined with baking paper. Drizzle olive oil over chips and bake at 180 degrees C, for around 20 mins. During this time, keep an eye on them and turn them over once. They should be nicely browned on each side.

 

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4 reasons you should focus on your health as you approach middle age. http://www.jmcphee.com/2017/06/03/4-reasons-you-should-focus-on-your-health-as-you-approach-middle-age/ http://www.jmcphee.com/2017/06/03/4-reasons-you-should-focus-on-your-health-as-you-approach-middle-age/#respond Sat, 03 Jun 2017 03:44:23 +0000 http://www.jmcphee.com/?p=2728 4 reasons you should focus on your health as you approach middle age!

 

I often get asked, why I care so much about the health of women as they age – approaching and navigating their way through menopause. Well, here’s why;

By the time women reach middle age, they have most likely raised a family, worked for several years, and could well be caring for aging parents. We deserve to progress into middle age enjoying good health. Our middle-aged metabolisms and hormones however are working against us. As our metabolism slows with age it becomes increasingly difficult to maintain muscle and stave off weight gain. Furthermore weight distribution shifts, resulting in fat accumulation around the stomach, rather than (or as well as) around the hips and legs. And sadly it seems no matter how hard we try, weight gain is nearly impossible to avoid!!

So why is our health so important as we age? Aside from the obvious health issues we would prefer to avoid (hot flushes, mood swings, diabetes, heart disease, high blood pressure, weight-gain etc);

  • This is our time to shine, relax, garden, socialise, travel, and just focus on ourselves for a change. Doing any or all of these things requires energy, and it is unlikely that you will be overflowing with energy if you are suffering from negative effects of menopause and aging.

 

  • We finally have time and maybe the resource to travel, and don’t want to be restricted in our travel choices as a result of our health status. You may not want to climb Mt Everest (maybe Mt Maunganui?), but there are many awesome opportunities out there that we finally have the time to consider. Don’t let your health restrict you.

 

  • Our teenagers and kids  in their early 20’s are still surprisingly dependent and keep us on our toes mentally and physically. We want to keep up with them, support them, (but not control them…..). This really requires energy – I will say no more…..

  • You may no longer be pandering to young children or teens – but you might soon be enjoying grandchildren (your’s and your friend’s), planning  weddings (your own children, and family’s), and there is no doubt this will require energy!

But most importantly you want to be in charge and unrestricted in the decisions you make as you head into your next life stage;

  • where you live, and what type of home you live in
  • how far and fast you can move
  • where, how, and if you travel
  • how long you work and continue your career for

So my friends, you need to be strong and independent, capable of looking after yourselves and of course those around you as you age. While I can’t promise you that a healthy diet will prevent all or any menopausal and age related health issues, it will help. It is well recognised that a healthy life style that includes a diet high in unprocessed foods (foods that are low in carbohydrates and high in healthy fats), plenty of movement, and surrounded by good friends and family, will greatly increase your chances of avoiding many traditional menopausal symptoms and give you the best chance of maintaining your health active life as you age.

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Tasty Nutritious Turmeric Coffee http://www.jmcphee.com/2017/05/14/tasty-nutritious-turmeric-coffee/ http://www.jmcphee.com/2017/05/14/tasty-nutritious-turmeric-coffee/#comments Sun, 14 May 2017 00:45:49 +0000 http://www.jmcphee.com/?p=2719
Tasty Nutritious Turmeric Coffee
 
Author: 
Recipe type: Drinks
Cuisine: Low Carb
Prep time: 
Total time: 
Turmeric Coffee is not coffee at all, but a nutritious alternative. Turmeric Coffee is not only delicious, it can have a positive impact on; inflammation, digestion, and blood sugar levels. I make up a jar, using equal quantities of the spices so that I always have Turmeric Coffee on hand.
Ingredients
  • ½ tsp Turmeric (ground)
  • ½ tsp Cinnamon (ground)
  • ½ tsp Ginger (ground)
  • 1 cup boiling water
  • Milk (dairy, almond, or soy)
Instructions
  1. Mix spices together in a coffee cup.
  2. Add boiling water, stir well, and add a dash of milk as you would with an instant coffee.
Alternatively, heat a cup of milk and add to the spice mixture, to make a creamy Turmeric latte. As you drink this spicy, Turmeric Coffee you may need to keep stirring it to stop the spices dropping to the bottom of the cup.

 

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Easy Low Carb Chocolate Brownie http://www.jmcphee.com/2017/05/12/easy-low-carb-chocolate-brownie/ http://www.jmcphee.com/2017/05/12/easy-low-carb-chocolate-brownie/#comments Fri, 12 May 2017 03:09:16 +0000 http://www.jmcphee.com/?p=2715
Easy Low Carb Chocolate Brownie
 
Author: 
Nutrition Information
  • Serves: 20
  • Serving size: 1
  • Calories: 144
  • Fat: 13.3g
  • Saturated fat: 8.2g
  • Carbohydrates: 4.6g
  • Protein: 1.9g
Recipe type: Dessert
Cuisine: Low carb
Prep time: 
Cook time: 
Total time: 
This Easy Low Carb Chocolate Brownie, is an ideal low carb snack.
Ingredients
  • 200g Dark chocolate
  • 200g Butter
  • 4 eggs
  • 2 tsp Nativa/Stevia
  • 1 tbsp Vanilla essence
  • ¼ tsp Ginger (ground)
  • ¼ tsp Cinnamon
Instructions
  1. To make this Easy Low Carb Chocolate brownie, melt butter and chocolate together over a low heat. Beat eggs and add natvia, vanilla, and spices. Mix egg mixture gently with chocolate/butter mixture. Pour into a well greased (line with paper as well to be safe). Bake at 170 degrees celsius for around 20 mins. Ideally the mixture is still a little soft in the middle. Cool on the bench, slice into small squares and keep in the refrigerator.

 

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Awesome Low Carb Chocolate Peanut Butter Slice http://www.jmcphee.com/2017/02/03/awesome-low-carb-chocolate-peanut-butter-slice/ http://www.jmcphee.com/2017/02/03/awesome-low-carb-chocolate-peanut-butter-slice/#comments Fri, 03 Feb 2017 01:42:04 +0000 http://www.jmcphee.com/?p=2691
5.0 from 1 reviews
Awesome Low Carb Chocolate Peanut Butter Slice
 
Author: 
Nutrition Information
  • Serves: 20
  • Serving size: 1
  • Calories: 204
  • Fat: 14.8g
  • Saturated fat: 6.9g
  • Carbohydrates: 4g
  • Protein: 3.5g
Recipe type: Low Carb Dessert
Cuisine: Low Carb/LCHF
Prep time: 
Total time: 
This Awesome Low Carb Chocolate Peanut Butter Slice is great for that creamy treat you need occasionally. Low Carb Peanut Butter Slice requires a little bit of work but is definitely worth the effort.
Ingredients
  • Base
  • ½ cup Almond meal/Almond Flour
  • 2 tbsp Coconut oil - melted
  • ⅛ tsp Cinnamon
  • Filling
  • ¾ cup Peanut butter (smooth)
  • ¼ tsp Natvia
  • 1 tsp Vanilla essence
  • ¼ cup Coconut oil
  • Topping
  • 100g Dark chocolate (85% cocoa)
  • 2 tbsp Butter
  • 1 tsp Vanilla essence
Instructions
  1. Mix almond meal, cinnamon, and 2 tbsp coconut oil until well combined. Press into a 20cm x15cm dish (lightly grease the dish first). Place in fridge to set.
  2. Melt ¼ cup coconut oil. Remove from heat and add peanut butter Natvia and vanilla essence. Stir until well mixed. Pour over the chilled base.
  3. When the peanut butter mixture has set make the topping.
  4. Melt chocolate, butter and vanilla over a low heat. Stir constantly. When melted remove from heat and pour over the peanut butter slice.
  5. Return to fridge until firm. Cut into small slices, you only need a small amount of this Awesome Low Carb Chocolate Peanut Butter Slice, and store in a container in the fridge. This slice needs to stay in the fridge. In the hot temperature it will melt quite quickly as the only thing keeping it firm is the coconut oil.

 

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Simple LCHF/Low Carb Creme Brûlée Recipe http://www.jmcphee.com/2017/01/22/simple-lchflow-carb-creme-brulee-recipe/ http://www.jmcphee.com/2017/01/22/simple-lchflow-carb-creme-brulee-recipe/#respond Sat, 21 Jan 2017 21:54:44 +0000 http://www.jmcphee.com/?p=2682
Simple LCHF/Low carb Creme Brûlée Recipe
 
Author: 
Nutrition Information
  • Serves: 4
  • Serving size: 1
  • Calories: 316
  • Fat: 33.8g
  • Saturated fat: 20.8g
  • Carbohydrates: 1.4g
  • Protein: 2.6g
Recipe type: Dessert
Cuisine: Low Carb, LCHF
This Simple LCHF/Low carb Creme Brûlée Recipe is so easy to create. No culinary skill required!! Creme Brûlée is one of my all time favourite desserts, and this Simple LCHF/Low carb Creme Brûlée Recipe has allowed me to create my own whenever I feel the urge!!
Ingredients
  • 3 Egg yolks
  • 1 cup cream (full cream)
  • 1 tbsp Vanilla essence
  • 1 tbsp Natvia
Instructions
  1. Heat oven to 160 C.
  2. Beat egg yolks, Natvia and vanilla essence until well beaten (I placed them all in a blender and mixed for several seconds). Heat cream in a heavy based saucepan. Stir regularly and do not allow to boil. When cream is hot (but not boiling), add slowly/gradually to the egg mixture, stirring constantly.
  3. Pour mixture into 4 ramekins/ or small coffee cups. Place ramekins in a baking dish and pour boiling water into the dish (around ramekins) until the water is around half way up the ramekins. Place in oven and bake for 30 mins (they should be firm to touch and slightly browned on top). When cool, place in the fridge.
  4. Note that I have not made a traditional Creme Brûlée topping. I like to keep my recipes simple and easily achievable. This is a great tasting, and simple to make, Low Carb Creme Brûlée recipe.
For more recipes, be sure to visit https://makeadish.net/.
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