Healthy Thrifty Bites

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:

Bring everything to a boil in a small pot.
Pack your veggies (or eggs) into clean jars.
Pour the hot brine over them, seal, and let cool.
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

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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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

Today, I’m sharing a recipe that’s become one of my favorites, a delicious spicy and sugar free pulled pork. It’s perfect for anyone following a keto, paleo or Banting diet. This is one of my favorite ways to eat pork, it’s packed with flavor, easy to make, and budget-friendly. It’s an ideal choice for both weeknight dinners and special occasions. Plus, I’ll provide both stovetop and slow cooker instructions to fit your schedule and cooking preferences.

Pulled pork is a versatile dish that can be served in many ways. Whether you’re enjoying it in lettuce wraps, on top of a salad, or straight from the pot, this recipe ensures you get a flavorful, tender pork dish without the extra sugar or carbs. It’s perfect for those looking to maintain a low-carb lifestyle while still indulging in delicious, hearty meals.

Sugar free pulled pork

Prep Time: 20

Cook Time: 3 hours

Total Time: 1:20 mins

Servings: 6

Ingredients

2 lbs. or 900g pork shoulder
2 teaspoons onion powder
1 teaspoon garlic powder
2 teaspoons dried rosemary
3 teaspoons smoked paprika
½ teaspoon cayenne pepper
1 teaspoon cumin seeds or 1 teaspoon ground coriander
Sea salt and black pepper to taste
1/3 cup organic sugar-free chicken broth

Instructions

Preparation
- Prep the Pork Shoulder: Trim any excess fat from the pork shoulder and pat it dry with paper towels. This helps the spice rub adhere better and the meat to brown nicely.
- Mix the Spice Rub: In a small mixing bowl, combine the onion powder, garlic powder, dried rosemary, smoked paprika, cayenne pepper, cumin seeds or ground coriander, sea salt, and black pepper. Mix well.
- Rub the Pork: Generously rub the spice mixture all over the pork shoulder, ensuring it’s evenly coated. This will infuse the meat with robust flavors.
Stovetop Cooking Method
- Brown the Pork: Heat a large Dutch oven or deep skillet over medium-high heat. Add a bit of oil if necessary to prevent sticking. Once hot, add the pork shoulder and brown on all sides. This should take about 2-3 minutes per side.
- Add the Broth: Once the pork is browned, add the chicken broth to the pot. The liquid should come about halfway up the side of the pork. Cover the pot with a tight-fitting lid.
- Simmer the Pork: Reduce the heat to low and let the pork simmer for about 2.5 to 3 hours. Check occasionally to ensure the liquid hasn’t evaporated completely, adding a bit more broth if needed. The pork is done when it’s fork-tender and shreds easily.
Slow Cooker Method
- Prep as Above: Follow the same steps to prep the pork and spice rub as above.
- Slow Cooker Cooking: Place the rubbed pork shoulder in the slow cooker. Pour the chicken broth around the pork. Cover and cook on low for 8 hours or on high for 4-5 hours, until the pork is tender and easily shreds.
Shredding the Pork
- Shred the Pork: Remove the cooked pork shoulder from the pot or slow cooker and place it on a cutting board. Use two forks to shred the meat into bite-sized pieces.
- Mix with Juices: Return the shredded pork to the pot or slow cooker and mix it with the cooking juices. This keeps the pork moist and flavorful.
Recipe notes and tips
- Adjusting Spice Levels: If you prefer less heat, reduce the amount of cayenne pepper. Add more if you prefer more spicy.
  You can also substitute the coriander or cumin with fennel
- Storage and Reheating: Store leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, place the pork in a skillet over medium heat with a splash of chicken broth to keep it moist.
- Make-Ahead Meal: This pulled pork is perfect for meal prep. Make a big batch and enjoy it throughout the week in various dishes.

Nutrition Information (Per Serving)

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

Notes

You can substitute fresh tomatoes with canned if needed. This recipe is freezer-friendly.

How I like to serve pulled pork?

Lettuce Wraps: Spoon the pulled pork into iceberg or butter lettuce leaves for a fresh, low-carb wrap. Top with your favorite low-carb toppings like avocado, sour cream, or shredded cheese.
Salads: Add the pulled pork to a hearty salad. This is one of my favorite ways to serve this sugar free pulled pork.
Bowls: Create a low-carb bowl with sugar free pulled pork, cauliflower rice, sautéed vegetables, and a dollop of guacamole.
Straight Up: I also enjoy the pulled pork on its own, straight from the pot, for a simple and satisfying meal.

This sugar free pulled pork recipe is a delicious and versatile addition to any meal plan. You will love it even more if you are following a keto or banting or paleo diet because its sugar free. I love making this on Sundays as part of my weekly low carb meal prep and save for mid week lunches. It’s easy to make, budget-friendly, and packed with flavor. I hope you enjoy making and eating this pulled pork as much as I do! I’d love to hear how your pulled pork turned out! Please leave a comment below with your favorite ways to enjoy pulled pork or any variations you tried.

Easy sugar free pulled pork

Thursday, 3 July 2025

I am excited to share a recipe for a delicious broccoli slaw that is perfect for any meal. This budget friendly salad is not only packed with nutrients but also makes a fantastic low-carb alternative to traditional coleslaw. Broccoli slaw is a delightful twist on classic coleslaw, primarily made with shredded broccoli stems instead of cabbage. I always try my best to avoid food waste, and this is a great way to make use of the often-overlooked and sometimes discarded part of the broccoli. This results in a crunchy, flavorful slaw that’s perfect for summer barbecues, picnics, or as a healthy side dish.

As someone who follows a low-carb diet, I can vouch for how perfectly this broccoli slaw fits into my meal plan. My meals are mainly whole foods and I avoid processed carbohydrates, focusing instead on healthy fats and proteins. This slaw, with its fresh vegetables and creamy dressing, is both satisfying and nutritious, without the carb overload. It is perfect whether you are on keto or banting. Just make sure you use a mayonnaise that is low-carb friendly or a homemade one.

Serving suggestions

As a Side Dish: Serve this slaw alongside grilled meats like chicken, beef, or fish. Its fresh crunch pairs perfectly with the rich flavors of grilled food.
On Sandwiches and Wraps: Use this slaw as a crunchy topping for your favorite sandwiches or wraps. It adds a refreshing bite and extra nutrients.
With BBQ: This slaw is a fantastic addition to any barbecue spread. It complements the smoky flavors of barbecue meats and adds a light, tangy contrast.
As a Main Dish: For a light lunch or dinner, turn this slaw into a main dish by adding some protein. Grilled chicken, shrimp, or steak.
Potluck and Picnic Favorite: This broccoli slaw travels well, making it an excellent choice for potlucks and picnics. Just keep it chilled until you’re ready to serve.

Tips

Customization: Feel free to customize this recipe to suit your taste. You can add other low-carb vegetables like bell peppers for extra crunch.
Storage: Store the broccoli slaw in an airtight container in the refrigerator. It will stay fresh for up to 3 days.
Dressing Variations: If you prefer a different flavor, try using Greek yogurt instead of mayonnaise for a lighter dressing or add a squeeze of lemon juice for extra tang.

This super quick, budget friendly low carb salad recipe is also perfect for those nights when you want a light and tasty side dish without pulling out another pot or pan. Just toss the ingredients into a large bowl and give it a quick stir to combine and viola! You have a satisfying side dish or a crunchy filling for sandwiches or lettuce wraps.

I’d love to hear how your broccoli slaw turned out! Please leave a comment below with your variations or tips. Don’t forget to share this recipe with your friends and family on social media. And if you haven’t already, subscribe for more healthy recipes.