Big Fat Kitchen Skills

By Chef Craig Rodger

Sports Performance – it’s almost here! Speaking personally, this is the book I wanted to read when I first became interested (obsessed) with the science of low carb nutrition. The significant improvements in performance achieved by athletes who are adapted to a LCHF lifestyle provides a perfect vehicle for explaining the science behind the results and the ways these improvements take place. I’m not an athlete, but in my day-to-day life as a chef eating LCHF has increased my performance & stamina, given me more mental clarity and has meant higher energy days without lulls and not having to stop for a meal because i’ve run out of carbs. Life is better when you’re performing better and thinking clearer and all of this is available to us by simply becoming fat adapted.

To “hack” (take control) of the process of becoming fat adapted, I think learning some skills in the kitchen is simply essential. Cooking this way doesn’t have to be complicated – in fact, the easier and simpler the better – just remember to keep the carbs and protein lower and the fats and vegetables high.

Here are 5 meal ideas to help you become fat adapted or put simply; leaner, fitter, faster on low carb, healthy fat: 

  • Braised Lamb Shoulders and Seasonal Vegetables. This is such an easy dish to make, the oven does all the hard work and you can take the credit. The video of how we make ours is on our Facebook page.
  • Simple steak with Broccoli, Brussel Sprouts, Sautéed Creamy Mushrooms. This is a perfect example of how healthy, whole food can be indulgent and delicious. It may not be an everyday price point but after a long week it’s so nice to reward yourself with a meal like this. It only takes about 15 minutes to make.
  • One Pan Omelette. This is a meal you owe to yourself to become a master at. It’s so versatile and is probably the quickest dish you can make ever. Pair it with whatever you have to hand in the fridge.
  • Cauliflower Soup with WTF? Bread – This one might take a bit of planning to get some of the ingredients for, but I guarantee it will become one of your favourite recipes. The bread is perfect as a snack and the soup recipe can be altered with a number of other vegetables like mushrooms, pumpkin, broccoli etc.
  • Crispy Salmon with Soy Glazed Stir Fried Vegetables. Salmon isn’t cheap but a little goes a long way as it’s full of beautiful fats including the essential omega 3’s. Use a variety of vegetables including garlic and ginger, cut the fat with the soy sauce for another winner of a dish that effortlessly demonstrates why LCHF is not a diet or a fad but simply an emphasis on beautiful whole plants and animals that should be eaten in preference to filler-foods devoid of nutritive value.

Most of these recipes can be found in What The Fat? book, on the blog or our Facebook page. The salmon dish is featured in the upcoming Sports Performance book.

The shortest day of the year is just around the corner that means we can experiment with our eating plans and training methods in what is for many sports the “off season”. Take the challenge to increase your body’s metabolic flexibility (become better at burning fat as fuel) and see what benefits there are for you in your chosen activities as well as life in general.

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