A January Fat-burner

As a personal trainer I am often asked, “Pete, what’s the best exercise to get me off to a good start in the New Year?” Now, that’s a tricky question because it all depends on what you are trying to achieve. However, if I was Mr Mean Ol’ Personal Trainer, I might reply, “Why not try doing the same exercise you were doing in December, but in January, do it properly.”

But I am not that person (not out loud anyway ) and so I like to offer people something that is fun, challenging and just downright useful. That’s one of the reasons I don’t have many clients…

“Make some fat.” I say.

“No, I already did that in December, now I want to lose it!”

“Yes, I get that. Try butter!”

“No, you’re really not getting this. I tried butter in December and look at the state of me!”

“I don’t mean eating butter – although I doubt that butter consumption is where your issue lies – make some butter. Shake it off!!”

To explain… if you are anything like me, you probably bought a lot of cream over Christmas and used about 5% of it. Yes I know you will have poured the rancid mess away by now but think of this as forward guidance for next year – you’re welcome.

So what do you do with all that unused Christmas cream that could also double up as a workout? You make it into butter, of course. But how does sitting at butter churn, sedately moving a paddle or watching a Kenwood mixer go round and round double as a workout? I hear you ask. The answer is you don’t use them; you use this high tech. piece of gadgetry…

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A plastic food saver with a safe, tight fitting lid. It needs to be big enough to accommodate your cream and with room left over to allow the cream to move as you shake it. Mine has a capacity of about 1.5 litres and I had about a litre of cream – a mix of single and double because that was what was in the fridge.

After allowing the cream to come to room temperature, pour it into the container (add nothing else), clip down the lid and shake! And shake. And shake and then shake it some more. If possible get a gullible friend to help you, tag team style. After a while you will begin to feel tired but keep shaking until you are exhausted and can shake no more. At this point, you will want to look at your cream to see how much of it has turned to butter. So unclip the lid, look inside and you will notice that… nothing has changed, so get back on it and shake! After a further period of shaking, you may start hallucinating that Taylor Swift has entered your kitchen, to inspire you on in your shaking workout. In my experience this hallucination happens at the same time as the cream changes from liquid to a solid whipped cream, although I am unsure why this should be the case.

Shake it off

If you are desperately unlucky you may get Shakin’ Stevens instead of Taylor…

Shaky

…but the effect seems to be the same… oddly. Maybe that explains the 99,000 subscribers to his youtube channel??

Now don’t let me put you off!! Keep shaking!

Eventually, after maybe 45 minutes, when you have nothing left to give, your heart rate is at threshold and your arms are about to drop off, something magical will happen. All of a sudden, the contents of the food saver will go from a thick whipped cream consistency to a splashy liquid. You’ll hear it first then feel it as it changes from whipped cream to a solid lump splashing around in a watery liquid. You made it, the workout is over! Congratulations!

As Taylor fades away, undo the lid and inside you will find this…

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Butter, or at least the beginnings of it. The small popcorn like spheres are the butter and the liquid is buttermilk. You need to remove the butter from the buttermilk and then wash the buttermilk off the butter. If you leave buttermilk on the butter it will go rancid and spoil the butter.

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Before I get ridiculed, I know that buttermilk is useful and I could make buckwheat pancakes with it or use it to start a lactic fermentation in my sauerkraut… but today is butter making, my kimchi is already fermenting, I’m not eating any dairy or grains and my freezer is full, so it has gone down the sink. I’m sorry.

Next, with cold, clean hands, you need to pick up the butter and wash it under running water, squeezing the buttermilk out from between the little spheres and amalgamating the butter globules into a pat.

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Keep your hands cold and keep washing the butter until the water runs clear. Then you need to get the water out of the butter. Either you can squeeze it by hand or you can use some butter pats (which take a bit of getting used to). Either way, hands and pats need to be cold.

After several minutes patting you will have got the water out and your butter is ready. I have a little butter mould to give it a pretty shape but it’s just an affectation you can just shape it with cold hands. If you want to you can add a little salt – soft sea salt crystals are the best as they give a gentle crunch to the butter – rock salt will probably break your teeth so don’t use that. Carve an “S” for salt in the butter so you remember which is which.

How much butter you get is going to depend on the fat content of your cream, which will vary with the type of cream, the cow it came from and the time of year. From my litre of mixed single and double cream I got just under 300g of butter. I made 125g each of salted and unsalted butter with a bit left over to make some herb butter later.

I wrap mine in greaseproof paper and keep it in the freezer until needed then use it all at once, as I don’t trust myself to wash all the buttermilk out.

So there you have it. Home made butter from leftover cream that would have otherwise been wasted, plus you get buttermilk to start off your sauerkraut or kimchi fermentation or to make buttermilk pancakes with AND an upper body workout to boot!

What more could you ask for in dry January?

If you would like a fuller, clearer and much more professional explanation of how to make butter at home, check out Bread and Butter by Richard Snapes, Grant Harrington, Eve Hemingway.  You may never buy butter again (if you have a Kenwood mixer)!  😉

bread and butter

 

Start with the Annexes

I’ve not been here for a while… but enough has happened to warrant a new post, so here I go!

A long time ago (decades not weeks) I was involved in a minor court case where I was required to produce a document for submission to the court. Like the good civil servant I am (during daylight hours), I drafted a detailed document with many annexes of supporting information. Prior to the submission of my document to the court, I attended a conference with a QC where he would review it to ensure I hadn’t said anything stupid. His office was in Inner Temple, in a building that was founded by the Knights Templar during the 12th century and is now the place where barristers hang out.

https://en.wikipedia.org/wiki/Inner_Temple

It was a winter’s day in his sitting room-like office – comfy sofas facing an open coal fire, tea in china cups and Viennese whirls on a tea plate – where I proudly presented my work.

I was surprised when, instead of starting at the first page and reading my carefully drafted text from the beginning, he went straight to the back and started looking through the annexes. He looked at my puzzled expression over the rim of his teacup and explained, “I always start with the annexes. That’s where people put the interesting stuff, that they don’t want you to read.”

This was brought back to my mind when I read the latest paper on childhood obesity from those masters of obfuscation, Public Health England. The report is called Time to Solve Childhood Obesity. An Independent Report by the Chief Medical Officer, 2019 Professor Dame Sally Davies.

https://www.gov.uk/government/publications/time-to-solve-childhood-obesity-cmo-special-report

It’s ok, in a fairly mediocre sort of way, and it wouldn’t have made the headlines had it not contained one of the stupidest recommendations that has ever been made – that the government should ban eating on urban public transport.

Here is how one (irony defying) newspaper front page covered it:

Now, I’m no fan of people that stink out the train with their Cornish pasty or drop their Marks and Spencer sushi on the seats, but I wouldn’t want to be the person whose job it was to take away the Big Mac from the drunken banker on the 21:54 Guildford train from Waterloo!

Anyway, the report is curious from one aspect. It is almost ALL ANNEXES. The report is ten pages followed by about 80 pages of annexes, some of which are really quite rich in data and visuals. If we think back to what the QC said, its where they put the interesting stuff that they don’t want you to read, I wondered what they could have possibly hidden in there. And then I found it!

“The important biological determinants for obesity are: genetics; programming of biology that happens before birth and early in life that affects how the body responds to food; in all probability, the microbiome…

Emerging evidence suggests the microbiome, the many millions of microbes living inside a human’s gut, play an important role in health and disease. Babies are colonised as they are born from their mother’s birth canal. Recent work has shown an association between antibiotic usage and increased weight gain in childhood.”

Hold the phone!! An association between antibiotic usage and increased weight gain in childhood??? How come that didn’t make the headlines??? Cos it was buried in 80 pages of annexes maybe?

The link between antibiotic use, or over-use really, and obesity is covered in detail by Tim Spector in his recent book The Diet Myth in which he cites research by Martin Blaser.

spector

It was Martin Blaser who produced the famous maps comparing antibiotic prescription rates and obesity in the USA. As he says, the correlation is strikingly non-random.

13-obesity-antibiotic-use_sa_slideshow

Given that PHE has now recognised the association too (albeit only in Annexe D), I wondered if they had produced a similar comparison and guess what? They haven’t. Quelle surprise…*

Undeterred, I wondered if I could produce my own maps given the PHE does collect data on prescription rates for antibiotics (they are trying to reduce over-use) and rates of obesity. I found maps for both, already done by others, and here they are. See if you think there is a strikingly non-random correlation in England too:

download mapantibiotics

Map on the left is overweight-ness from the Daily Telegraph … the darker red the fatter. Map on the right  is antibiotic prescription rates – the darker blue the higher the number of prescriptions. It was produced by Laura Shallcross, and Dame Sally C Davies (British Journal of General Practice 2014;64:604-605).

Whoa!! Shut the door!!! Dame Sally Davies??? The same Dame Sally Davies that wrote the obesity report?

So, she wrote the obesity report that buries the connection between antibiotics and weight gain in Annexe D of Annexes A-G and then what, she forgot that she had done the map that might demonstrate the possible connection and so it didn’t get into the report?

Or, maybe, it was just too interesting even for an annexe.

 

*Definition – A French phrase that means “what a surprise.” Often said sarcastically.

 

Jamie Oliver 2010 TED talk…

This is old now but I just came across it.

I have started the video where Jamie starts to explain how much sugar American children are ingesting solely from milk based drinks served in school.

As he describes it… it’s simply abuse.

The rest of the talk is definitely work 20 minutes of your life.

 

 

 

 

3800 bits of proof that a primal diet is effective for weight management.

Modern, western adults accrete weight.  It’s simply a fact of life. The environment that we live in sticks fat to us… particularly around our middle. Eventually, that abdominal fat kills us – which is not a great outcome.

To avoid the unwelcome results of excess abdominal fat, it would seem to be a sensible idea to manage your weight within some parameters around your “ideal” weight. Maybe a couple of kilograms up and a couple down. I expect that people that make a living out of their body’s look might have tighter controls but I am talking about everyday people like you and me. So I control my weight – or rather I don’t. I let my body control my weight by providing it appropriate nutritional signals that say things like everything is all right in the world, you don’t need to store the food coming as fat, feel free to burn whatever you like. Oh and BTW we like muscle because we lift heavy things and we love available energy because we run and play and think about stuff too. So what does my body do with this information and food (food is information too)? It does this…

weight 2019

That’s about seven year’s worth of data comprising about 3800 data points showing my body managing its weight, by itself, between about +/- 2kg, simply on the basis of what I put in my mouth and the life I lead. No calories were ever counted or piece of saturated fat avoided in the making of this seven year data series. This is simply proof that a primal diet allows the body to control human adult weight by itself. 3800 objective, tamper free, repeatable bits of proof.

But why did I start recording only in 2012 when i lost my weight in 2004? Because that’s when I bought the wifi scales – d’oh! Seriously, wifi scales… if you don’t have them you need them!

So there you have it. The wiseacres of weight loss tell you that the difficult bit about weight loss is maintaining the loss over time. I say nuts to that… nuts, butter, cheese, cream and avocados with lots of mayonnaise.

🙂

World Expresses Astonishment as Medical Establishment Agrees With Itself! Primal Community in Tatters – If Only we had Realised Earlier…

They’re back… the carbohydrate loving members of the medical establishment, and this time they mean business. What kind of business they mean; you can decide for yourself.

Prof. Jim Mann (Professor in Human Nutrition and Medicine at the University of Otago) his team at the University of Otago Dunedin come armed with a meta analysis of

observational studies and clinical trials conducted over nearly 40 years [that] show a 15 to 30 per cent decrease in deaths and incidence of coronary heart disease, stroke, type 2 diabetes and colorectal cancer, when comparing the highest dietary fibre consumers with the lowest.

In other words, they have (re)examined a lot of the studies that have been conducted over the last 40 years – now that would appear to me to exclude Ancel Keys’s 1955 Seven Countries Study but I’d take a punt it’s in there – and found, surprise, surprise that they agreed with the results.

Now here’s the thing… given that the kind of person likely to listen to medical advice is probably going to listen to all the medical advice (I listen to none of it, as far as food is concerned) and that over the last 40 years the medical establishment has flooded the planet with advice of all types – some good, some nonsense – why do they think it is eating carbs and fibre that has made such a magical difference to people’s health? Why do they not think that the same people that have increased their fibre intake, at the same time would not also be giving up smoking, taking more exercise, lowering their stress levels, reducing their exposure to pollutants, having blood tests and acting on the results, moving to the country and taking up pottery, making their own butter (new one for me, that) or maybe even stopping eating bacon (never!!).

The truth is they don’t know, they can’t know and it looks to me like they are just trying to create a bit of (cheap) publicity, for reasons I can’t imagine… The study was commissioned by the World Health Organisation and frankly, I would have thought that the WHO could have been a bit more imaginative than to ask for a rehash of 40 (or more) years of the same old, same old. But what the hey, it’s not their money.

Meanwhile let’s have a look at the obesity statistics for children from some selected countries over the last 40 years, as the medical community again congratulates itself for getting its advice exactly spot on.

Graph showing increase in overweight children in the world

Finally a word about the organisation that carried out the study – the Edgar Diabetes and Obesity Research Centre at the University of Otago, Dunedin in New Zealand, and there’s nothing wrong with that, but this is an interesting throwback…

Dr Robyn Toomath – a diabetes specialist and obesity campaigner – says after 14 years she has achieved nothing.

If you can’t be bothered to read the post, here’s a relevant chart from it, showing New Zealand’s obesity rates:

Hmmm… not much success there Prof. Mann. Maybe your countrymen and women aren’t listening to your advice? Or maybe they are…?

And now here’s a word from our sponsors, well the Edgar Diabetes and Obesity Research Centre’s sponsors who, amongst others, are:

Eli Lilly. Whose diabetes related medical products are as follows:
Basaglar® (insulin glargine injection)
Glucagon™ (glucagon for injection [rDNA origin])
Glyxambi® (empagliflozin and linagliptin) tablets**
Humalog® Junior KwikPen® (insulin lispro injection 100 units/mL)
Humalog® Mix50/50™ (50% insulin lispro protamine suspension, 50% insulin lispro injection [rDNA origin])
Humalog® Mix75/25™ (75% insulin lispro protamine suspension, 25% insulin lispro injection [rDNA origin])
Humalog® U100 (insulin lispro injection)
Luxura HD
Humalog® U200 (insulin lispro injection)
Humulin® 70/30 (70% human insulin isophane suspension, 30% human insulin injection [rDNA origin])
Humulin® N (human insulin [rDNA origin] isophane suspension)
Humulin® R (U-100) (regular insulin human injection, USP [rDNA origin])
Humulin® R (U-500) (regular U-500 [concentrated] insulin human injection, USP [rDNA origin])
Jardiance® (empagliflozin) tablets**
Jentadueto® (linagliptin and metformin hydrochloride) tablets**
Jentadueto® XR (linagliptin and metformin hydrochloride extended-release) tablets**
Synjardy® (empagliflozin and metformin hydrochloride) tablets**
Synjardy® XR (empagliflozin and metformin hydrochloride extended-release) tablets**
Tradjenta® (linagliptin) tablets**
Trulicity® (dulaglutide)
Humatrope® (somatropin [rDNA origin] for injection)
Olumiant® (baricitinib)
Taltz® (ixekizumab)

Phew!!! That’s a lot of drugs for people who have (mainly) eaten too many carbs!!!!!

And…

Novo Nordisk. Whose diabetes related medical products are:
GLP-1 analogue
Victoza® (liraglutide)
Basal insulin / GLP-1 analogue
Xultophy®  (insulin degludec/liraglutide)
Modern insulins
Fiasp®  (insulin aspart)
Levemir® (insulin detemir)
NovoMix® 30 (biphasic insulin aspart)
NovoRapid® (insulin aspart)
Tresiba® (insulin degludec)
Human insulins
Actrapid® (insulin human, rDNA)
Insulatard® (insulin human, rDNA)
Injection devices
NovoPen® 5 Blue
NovoPen® 5 Silver
NovoPen® 4 Bue
NovoPen® 4 Silver
NovoPen Echo® Blue
NovoPen Echo® Red
NovoPen® 3 PenMate®
Needles
NovoFine® Needles 31G 6mm
NovoFine® Needles 30G 8mm
NovoFine® Autocover® 30G 8mm
NovoTwist® Needles 32G 5mm
NovoFine® Needle Remover
Glucagon
GlucaGen® Hypokit 1mg

Bloody Hell!! I wonder how much money they make from this stuff!!! BTW, I like that all the needles are helpfully followed by a needle remover 😦

In case you had any doubts though, the Edgar Research Centre says that it provides more information on its sponsors in its annual reports and gives a useful link that takes you to this page (my bold):

_____________________________________________

Annual Reports for Edgar Diabetes and Obesity Research

Our Annual Reports highlight our research achievements, funding, development of young researchers, dissemination of knowledge, publications, and our planning.

The report titles reflect the relevant name at the time of publication.

____________________________________________________________________________________________
Last published report 2013. Word search “sponsor” – 0 hits.
The more I see, the less I believe.

A Week in Ketosis

Ketosis is not, unfortunately, a little known Greek island. I am far from soaking up the sun on a mini-break on the Mediterranean and actually sitting in England watching the rain for the second consecutive day of the weekend. So if it’s not a Greek island, what is ketosis?

Well, if you are rejecting surgery as an answer to getting rid of the excess fat you are carrying, ketosis is the only way you are going to do it. Ketosis is the state in which the body is using primarily fat for energy i.e. “fat burning”. Ketogenesis is the process by which the body turns fat into energy. Here’s what it looks like:

600px-Ketogenesis.svg

The two molecules at the top are acetyl-CoEnzyme A and are the result of the breakdown of fat molecules either directly from food intake or, if you are losing weight from your stored body fat. The three molecules at the bottom in pink are what is known as “ketone bodies” and are what the body actually uses as fuel. Wikipedia tells us that:

“The three ketone bodies, each synthesized from acetyl-CoA molecules, are:

β-Hydroxybutyrate is the most abundant of the ketone bodies, followed by acetoacetate and finally acetone. β-Hydroxybutyrate and acetoacetate can pass through membranes easily, and are therefore a source of energy for the brain, which cannot directly metabolize fatty acids. The brain receives 60-70% of its required energy from ketone bodies when blood glucose levels are low.”

So, if you want to burn off your body fat, all you have to do is persuade your body to break down the fat into acetyl-CoA then turn it into ketones and use it for fuel. Simple!  Unfortunately Wiki also tells us however that:

“Ketogenesis takes place in the setting of low glucose levels in the blood, after exhaustion of other cellular carbohydrate stores, such as glycogen.

Hmm… so how do you do that then? Wiki to the rescue:

“Depletion of glucose and oxaloacetate can be triggered by fasting, vigorous exercise, high-fat diets or other medical conditions, all of which enhance ketone production.”

Now I don’t ever suggest getting ill is a good idea so let’s rule out the last one “medical conditions” which leaves us fasting, vigorous exercise and high fat diets. Does that remind you of anything? Oh yeah… a “primal” way of living. This is interesting! But if we were actually meant to base our diets around carbohydrates then why did we bother to evolve ketogenesis as it looks pretty complex? Because in reality, for early people, carbohydrates were not common in large amounts and an unreliable food source, we experienced frequent bouts of fasting when hunting was poor and when hunting was good, we undertook large amounts of vigorous exercise to catch stuff. And finally, if we were lucky enough to find carbohydrate to eat we immediately shut down ketosis to preserve our fat stores because fat is the body’s insurance against bad hunting. If we reflect on that for modern people, basically, if you are trying to lose weight you can only do it by using fat for fuel and if at the same time you are eating carbohydrate you are telling your body to stop burning fat. No wonder people feel weird on a low fat/high carb weight loss diet!

OK I hear you say, that all pretty easy to write but can you demonstrate any of it? have a look at my week. The pictures are of what are called Ketostix and they measure the amount of acetoacetate (one of the ketones) in urine. The more purple the end of the stick the more ketones and the stronger your state of ketosis i.e. the more fat you are burning. This isn’t scientific but I tested myself at the same time every day for nine days. My diet was mainly very low carb. Ketostix are not an accurate way to measure ketones in your blood as they are measuring the overspill in your urine, but they do demonstrate that some ketosis is happening.

Monday – low carb diet and lunchtime workout that was pretty strenuous. Heavy fat burning.

Monday keto

Tuesday – the same as Monday and still heavy fat burning.

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Wednesday even more so!

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Thursday and its the same again. Same routine same result.

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On Friday I change my workout to a lower intensity stretching session and my ketosis dials back as I don’t need as much energy from my fat.

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Saturday and I take the day off exercise and down it goes again but still in ketosis – still burning fat as my diet is very low in carbs and so there is very little glucose in my body – one of the conditions for ketosis. But watch what happens on Sunday…

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BOOM!! NO KETOSIS!! Or almost none anyway – what happened here to stop things so abruptly? Carbs happened. For breakfast I ate half a smallish potato rosti fried in butter. Maybe the equivalent of half a medium sized potato and my fat burning almost completely stopped dead. Check out how much carbohydrate it took… half a medium potato thats all! No fat was getting burned by my body as it was preferentially using the carbohydrate from the potato and preserving its fat stores. I took all my readings at 6pm and so I had lasted the whole day on half a medium potato without having to touch any fat for fuel.

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Monday was back to the usual routine and back to very low carbohydrate and working out at lunchtime and back into ketosis and back to fat burning.

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Tuesday I worked it a bit harder in the gym and I think I just about went off the scale…

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So there we have it. Don’t eat carbs and burn body fat, eat carbohydrate and completely shut down your fat burning and preserve body fat.

So how people expect to eat a low fat/high carbohydrate diet and lose their body fat at the same time is simply a mystery to me. Unless of course what they are actually doing is actually starving themselves by reducing their intake of food to a level that does not support the normal functioning of their body  in an effort to lose weight…. that might explain why they feel ill, suffer depression, find it unsustainable and put all the weight and more back on when they stop starving themselves.

One lump or two?

Boston Butts on a Big Green Egg

Lots of pictures plus lots of recipes as I haven’t blogged for ages! Anyway I’m back from holiday, autumn is on the way and the harvest is starting. Here’s something from last weekend that was just a triumph even though modesty prevents me claiming all the credit…. maybe 97%…. 😉

Rob the butcher has been explaining to me over several weeks about a specific joint of pork that he calls a blade of pork. I did a little research and found out that on the other side of the Atlantic the joint is called a Boston butt. Apparently because they were packed in barrels or butts in Boston. You live and learn…

https://en.wikipedia.org/wiki/Boston_butt

Anyway I decided that I should try it out and as it was nice weather the Big Green Egg and a long slow cook, a couple of friends and some wine seemed to be the right approach. I asked Rob for enough for four people and he replied that, as it was me, I would need two of them for four… not knowing any different, I readily agreed. It turned out to be over 4kg (9lbs) of pork. That’s quite a lot for four people, but it looked great! Here they are…

The dry rub was salt, fennel and nigella seed (crushed a bit), smoked paprika and a little pepper. Rubbed over the joints the day before cooking and wrapped up and left in the refrigerator overnight.

Next morning, temperature probe set for 95C internal meat temperature and a grill temperature of 110-120C (if you look carefully).

Some soaked hickory chips for a bit of smoke flavour and off we go!

Here’s the thing though… if you are going to slow cook meat the same day as you eat it… you have to get up early! I was expecting to serve at 8pm so the meat was in the Egg at 8am…

About 11 hours later after a day of controlling the temperature with the upper and lower air vents  on the Egg, the desired temperature is reached and the meat is cooked to perfection. If you ever do this and watch the temperature of the meat carefully you will see that it goes up and down as various bits of the meat change their nature and consistency and some bits of it disappear altogether!

Looks a bit blackened but I assure you, that was the best bit!!!

And you simply pull it apart. The meat is beautifully cooked and soft, there is no connective tissue left in the meat at all and it comes completely cleanly off the bone.

So what would you serve with pulled pork Boston butts? Well, as I mentioned, the food from the garden is being harvested and I had all the ingredients for a coleslaw. Some of the carrots were a bit small… but never mind.

I am extremely proud of my cabbage that I hand reared from seed. It was absolutely perfect but that was purely down to beginners luck, no skill involved at all!  🙂  Of course you don’t have to grow your own cabbage and supermarket cabbages are perfectly all right, but growing your own is just a fantastic way to show off… you

I am a bit precious about the order to do the vegetables in, as I don’t like two things about some coleslaws – too much onion or pieces of apple that have gone brown! Yuk! This method should avoid both.

For a big bowl of coleslaw I grate half a medium size onion. When I finish crying, I juice half a lemon (not home grown) and mix it into the onion. The lemon juice “cooks” the onion a little and smooths the flavour so it’s less strong and raw tasting. Gentle onion is so much better in my view. Thinly slice half a white cabbage… and leave it on the board.

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Core and small dice some desert apples to add some sweetness…

And mix the apples in to the onion and lemon juice straight away. If you leave them they’ll go brown but the lemon juice will keep them beautiful and for several days.

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Grate the carrots and mix well it the apples and onion…

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Then add the shredded cabbage, handful by handful, mixing as you go to make sure its all incorporated evenly together.

Now here’s the good bit… mayonnaise on its own will swamp the flavour of the vegetables but if you mix it 50:50 with creme fraiche you get a lovely light and creamy dressing that compliments the other flavours, but don’t use too much… its all about your cabbage. I use 2 desert spoons of mayonnaise and 2 of creme fraiche mixed well together for this big bowl.

A beautiful bowl of home grown coleslaw that will stay perfect (no brown apple pieces) if covered in the refrigerator for at least 5 days. Total time to make –  about 5 months  🙂

Two butts was far too much for four people by the way… we barely ate one!! Which was good news as I took the rest for my lunch all week. With coleslaw!

And a dash of homemade chilli sauce from the excess of chillies, peppers and tomatoes that have been just perfect this year!

I love this time of year, don’t you?