Keto Conversations with Simply Nourished

Keto Conversations with Simply Nourished Food is aroha; nourishing body & soul. As a wellness cooking school we make KETO nutrition simple. Individual and group coaching.

Online or in person (Christchurch or Diamond Harbour)

Drinking liquid half hour before meals and up to an hour after meals can aid digestion. Why? You risk diluting your stom...
18/04/2025

Drinking liquid half hour before meals and up to an hour after meals can aid digestion. Why? You risk diluting your stomach's reservoir of hydrochloric acid, which is needed to break down food properly.
Your stomach is an acidic environment which helps break down proteins, stimulates the release of digestive enzymes, aids in the absorption of vitamins helps turns food into a slush-like solution for the digestion process. When you drink around meal time, you slow down the entire process, which can lead to bloating and less-than-optimal digestion.

The keto WOE (way of eating) is diuretic, meaning you will urinate more which can lead to loss of electrolytes and water...
15/04/2025

The keto WOE (way of eating) is diuretic, meaning you will urinate more which can lead to loss of electrolytes and water. The reduction in insulin also means your body does not store as much sodium. Eat more electrolyte rich foods; greens, dark chocolate, nuts, seeds and salt! Lots of salt

Chocolate Chip, Bacon & Macadamia Nut CookiesYep - you read that right - bacon in your biscuits! I haven't tried them ye...
11/04/2025

Chocolate Chip, Bacon & Macadamia Nut Cookies
Yep - you read that right - bacon in your biscuits! I haven't tried them yet but the creator Ali Miller tells us these cookies are seriously delicious and a nutrient-dense and packed with a ton of healthy fat from the ghee, bacon, almond flour and macadamia nuts!
Try it and let me know what you think.
INGREDIENTS:
6 slices pasture-raised uncured bacon
2 Tbsp dark amber maple syrup
½ cup ghee, melted (butter will work)
2 tsp vanilla extract
⅓ cup sugarfree maple syrup
2 eggs
2.5 cups almond flour
1 tsp baking soda
½ tsp sea salt
1 cup 70% dark or sugarfree chocolate chips
½ cup macadamia nuts, chopped

DIRECTIONS:
Preheat the oven to 175. Place the 6 slices bacon on a baking sheet lined with parchment paper and drizzle with the 2 Tbsp maple syrup. Bake about 12-15 minutes, flipping once at the halfway point, until cooked through and crispy. Remove from the oven and allow to cool. Once the bacon has cooled, chop into 1/4 inch pieces. No need to drain the bacon grease or pat slices dry, in fact you can add the drippings combined with the maple syrup that the bacon cooked in right into your wet ingredients!

In the meantime, mix the melted ghee, vanilla, maple syrup and eggs in a medium bowl. In a separate bowl, combine the almond flour, baking soda and sea salt and mix until distributed. Slowly pour the wet ingredients into the dry and stir to mix. Fold the chopped bacon, chocolate chips and macadamia nuts and stir to evenly distribute. Scoop rounded balls of dough onto two parchment lined baking sheets and pat down slightly. Bake for 15-18 minutes, until browned.

The mighty avocado. I came home from Whangarei last weekend with 5kg of these green globes of goodness, so I have been l...
10/04/2025

The mighty avocado.
I came home from Whangarei last weekend with 5kg of these green globes of goodness, so I have been looking at various ways to sneak more into the family diet.
This was a hit.
A half avo, a big square of cheese where the pit was removed, a large cherry tomato halved and then wrapped in a seasoned mince mixture (with an egg to bind it). I then mixed sesame seeds, psyllium and LSA together with some salt and pepper, dipped the stuffed meatball in this, then into a egg wash, back through the coating and then into the airfryer until cooked.
Served on a cheesy cauliflower mash! Not the prettiest picture but Yummo!
I promise the avo is hiding in there.
Avos - vitamins C, E, K, and various B vitamins, including folate, niacin, and riboflavin.
Minerals: potassium, magnesium, and copper. AND lots of good fats!

Looking for a little sweet treat? I've been playing with my Hot Mess Nuts with different sweeteners. I'm loving this one...
01/04/2025

Looking for a little sweet treat? I've been playing with my Hot Mess Nuts with different sweeteners. I'm loving this one... A mix of the Golden Brown and the monk fruit, as per the pic. I also doubled the butter. Any nut will work, these cashews and peanuts were all I had today 😁.
Hot Mess Caramelised Nuts
• 140g raw nuts – cashew, blanched almonds, peanuts, walnuts (or a mix) of your choice (check the carbs and see what fits best with your macros)
• 1 teaspoon butter
• 3T sweetners of your choice
• 1/2 tsp salt
• ¼ tsp chilli flakes
• 1/8 tsp chilli powder (or cayenne pepper)
• 1/4 tsp cumin
Instructions
Place a frypan over medium heat. Add the butter and melt. Add the nuts and sweetener. Stir over medium heat until the sugar dissolves completely.
Allow the mixture to come to a simmer, stirring constantly. The nuts will get sandy. Keep stirring.
As the sweetner melts and caramelises - keep stirring.
Next - Keep stirring, moving the pan off and on the heat if it starts to burn, until it reaches a deep amber colour. This should take about 6-8 minutes.
Premix the salt and spices. Remove nuts from the heat and stip onto a sheet of baking paper on a heat proof surface. Sprinkle generously with the spice mix.
Once cooled, break them into individual pieces. YUM!Looking for as little sweet treat?

Well it's been a hot minute since I was here. Why? Probably because I have somewhat fallen off the keto wagon and felt i...
31/03/2025

Well it's been a hot minute since I was here. Why? Probably because I have somewhat fallen off the keto wagon and felt it wrong to be uplifting a lifestyle I wasn't honouring. But that really was all in my head!
The reality is, it's connection that helps us achieve our goals and dreams...so no more procrastinating. I am launching my keto cooking classes and working towards launching a keto community coaching in a group setting. Stay tuned. Tell me what you would like to learn to cook, how coaching might help you or simply just share what on your heart right now. Let's get the keto conversation going...

If you're like me and have plenty of parsley in the garden - this is so fill of goodness (loaded with Vit A, C & K, iron...
01/10/2024

If you're like me and have plenty of parsley in the garden - this is so fill of goodness (loaded with Vit A, C & K, iron, magnesium) and healthy fats - and uber yummy and cheap to make.

PARSLEY PARMESAN PESTO
½ cup sunflower seeds
2 cups tightly packed parsley leaves
2 garlic cloves
50g parmesan cheese
1 tablespoon lemon juice
salt to taste pepper to taste
3/4 cup olive oil, extra virgin - adjust to get the preferred consistency
Chilli flakes (optional)
Place all ingredients in a food processor or use an immersion blender (my preferred option) Blend until chunky. Taste and season accordingly. Store in an airtight container in the fridge.
TIPS AND TRICKS: Use any green herb on hand (or create your own mix) basil, coriander, nasturtium leaves Combine pumpkin seeds with sunflowers seeds For added health benefits add any of the following nutritional yeast, flax seed oil, avocado oil, fresh turmeric, h**p seeds
OTHER USES: Turn this into a CREAMY PESTO SAUCE
Heat half a cup of cream in a pot, add 2T large tablespoons of pesto and warm through - incredible on chicken or veges!

I decided this qualification needed a mate, so I'm super excited to be finishing up with Coach Accelerator programme to ...
26/09/2024

I decided this qualification needed a mate, so I'm super excited to be finishing up with Coach Accelerator programme to help me launch my nutrition coaching for support those living a keto or low carb lifestyle. If you are looking for support, knowledge, accountability to become a healthier more vibrant you - reach out.

Individual coaching to help you embrace the keto/ low carb lifestyle is now available. I am so excited to now be availab...
26/09/2024

Individual coaching to help you embrace the keto/ low carb lifestyle is now available.
I am so excited to now be available to support you. After much study, planning, soul searching and hours following my passion - I'm here to guide, educate and motivate you; to show you how strong you are, to help you be accountable, to set goals and then celebrate with you. To listen to you and then find strategies to overcome your obstacles. Together we will find space to support you to commit to the changes you desire as you move towards becoming a healthier and more vibrant version of yourself.
A small group coaching programme for those just starting the keto journey is coming soon too.

Asparagus season (and funny smelling p*e) is coming...yipp*e!
02/09/2024

Asparagus season (and funny smelling p*e) is coming...yipp*e!

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