7 Essential LCHF Swaps

Living the LCHF lifestyle is not as hard as you might think. Once you’re organised, it’s a matter of making swaps from your existing foods to those that are LCHF-friendly to make it work.

Today I bring you my top 7 essential LCHF swaps that are vegetable-based. Swap out NOODLES for ZOODLES: The courgette – or zucchini – is a versatile vegetable. Invest in a spiraliser (or julienne peeler) to make true-spaghetti like noodles that are nutrient-rich and delicious. I like to use them not only as a pasta substitute but also as a little mound on my plate, on which I rest my protein (fish, chicken or meat).

Swap out RICE for “CAULI-RICE”: Now this is a classic. If you haven’t already tried it, it’s a must. Place the cauliflower in a blender, raw, and blitz until fine.

Then put it in a pan with cooking fat (butter / coconut oil / olive oil), salt and pepper and cook until the consistency suits. I like mine slightly crunchy and I usually use it not only as my “rice” substitute for curry and rice, but also as my spaghetti substitute for my spag bol – it’s just about finding out what works for you and your family. Swap out COUSCOUS for “CAULI-COUSCOUS”: This is essentially the same as the above, but just add turmeric when you cook it so it goes yellow (make sure to add black pepper to enhance its bioavailability as a spice-based anti-inflammatory agent).

This is a great substitute for carb-heavy couscous. I enjoy it with Moroccan spice flavours in a traditional Moroccan-couscous dish (with a difference) and also as a “cauli”-couscous salad (great for leftovers).

Swap out BURGER BUNS for PORTOBELLO MUSHROOMS: Homemade burgers have never been healthier, and the kids will love them. To make my mushrooms uber-tasty, I first fry up some butter and garlic, brush the mix onto the mushrooms (top and bottom), and then grill them to keep them soft and moist. There is nothing wrong with having them a little firmer to hold the inners of the burger either. Swap out SPAGHETTI for SPAGHETTI SQUASH: Another pasta alternative.

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Spaghetti squash is just delicious and is now even promoted in the supermarket as a pasta alternative (the message is getting through, people!). It’s so easy to cook and can feed a lot of hungry mouths as it goes far.

Just pop it in the oven with some butter and spices, and after 45 minutes, it’s all yours to string into spaghetti-like strips. Swap out CRACKERS for CRUNCHY CUCUMBERS: I find most people just crave the crunch from crackers. What better way to get that crunch than from nutrient-rich cucumber (English / Telegraph). Top with any combination of cheese, basil pesto, baby tomatoes, smoked salmon, mashed avocado or pate and enjoy the decadence.

Swap out TOAST for TOASTED KUMARA (SWEET POTATO): That’s right, you are reading correctly, toasted kumara. While this might not be a carb-lowering tip, it’s still healthier than bread. Try sweet potato (or kumara) toast.

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Just pop a piece (bread-width) in the toaster – you might need to toast a few times to get it to the consistency you like. Serve with any combination of toppings as above.

So there you have it, some ideas to make sure your LCHF lifestyle is ticking over nicely. Enjoy!

P.S. A few readers have asked which exogenous ketones we actually reach for — it's Ketone-IQ (HVMN); take a look here if you want the current details.