Author: kate

Health & Well-Being

When it comes to wellbeing, our mind, body and social environment all work together — this is often called the “bio-psycho-social” model. What we eat, drink and how we sleep can all affect our mood and energy. Likewise, how we feel mentally can influence our physical health and relationships.

If you’re not feeling your best, or struggling with stress, anxiety or low mood, take a moment to review your diet and habits. Overindulging in processed snacks or alcohol can affect both mood and sleep. Alcohol may help you drift off, but it disrupts your sleep cycles and causes dehydration. If you find yourself drinking to manage emotions, consider speaking with a therapist.

Ensure you stay hydrated throughout the day and supplement with electrolytes if required.

The ketogenic diet, once used successfully in the 1920s to treat epilepsy, is now being revisited for its potential benefits in areas such as autism, Alzheimer’s, cancer and metabolic health. It’s a low-carb, high-fat (LCHF) approach that encourages the use of fat as the body’s main fuel source. For an excellent read on this, see The Big Fat Surprise by Nina Teicholz.

There’s confusion about cholesterol among both health professionals and the general public. Our bodies make cholesterol because it’s essential — there isn’t really such a thing as “good” or “bad” cholesterol. Natural fats, including saturated ones, are not harmful in themselves. What we should avoid are trans fats and processed vegetable oils. [click the link for insight into how Sunflower Oil is manufactured].

As researcher Tony Royle [link to his recovery journey from a heart attack] explains, cholesterol is a single vital molecule, not two different kinds. For a deeper look into this subject, I recommend The Great Cholesterol Con by Dr Malcolm Kendrick, which challenges many of the myths surrounding heart disease and dietary fats.

If you’re planning to try any new diet, always check with a healthcare professional as appropriate whilst understanding that the mainstream “advice” may not be scientific so research widely.

For those curious about personal genetics, CircleDNA offers one of the most comprehensive DNA health tests available, covering nutrition, fitness, sleep, stress, and even ancestry. it can help to learn how genes influence my dietary responses and fitness potential. Understanding these genetic markers can really help tailor your approach to diet and lifestyle.

Another excellent company is VITL, which offers DNA nutrition tests, blood testing, and personalised vitamins.

With both of these companies, one might caution against sharing DNA results with external companies in case you are concerned for it to get into the wrong hands. They assure confidentiality, transparency and security but in the current climate please exercise your own caution.

Spinach Gratin

By kate

In Nutrition

Spinach Gratin

(contains Oxalates – see here regarding Oxalates)

Spinach Gratin

(Contains high oxalates – see notes below)

Ingredients

½ bag frozen chopped spinach (about 150 g)
200 g grated Gruyère (or any strong cheese)
100 ml double cream
50 ml almond milk
25 g butter
150 g almond flour
Optional: a few pine nuts for topping

Method

Pre-heat the oven to 190°C (fan 170°C).
Defrost the spinach using your chosen method. Drain well – squeeze through a sieve or with clean hands to remove as much liquid as possible.
In a saucepan, melt the butter, then add the cream, almond milk, and almond flour. Stir gently over a low heat until thickened.
Add most of the cheese and continue stirring until melted through.
Add the spinach and mix thoroughly.
Pour into an ovenproof dish, scatter with a few pine nuts and the remaining cheese.
Bake for 15–20 minutes until golden and bubbling.

Serve with fish, chicken, or your favourite vegetarian main course.

Estimated Oxalate Content

This dish is delicious but very high in oxalates due to the spinach and almond flour.

Spinach (150 g) – roughly 1,000–1,100 mg
Almond flour (150 g) – about 600 mg
Other ingredients (cheese, cream, butter, milk, pine nuts) – under 20 mg combined

Total: around 1,700–1,800 mg oxalate per whole dish

Per 4 servings: ≈400–450 mg each
Per 6 servings: ≈300 mg each

For context, low-oxalate diets (for kidney stone prevention) usually recommend staying below 100 mg per day, so this version is high.

Lower-Oxalate Spinach-Style Gratin

(Creamy, cheesy, and much gentler on oxalate load)

Ingredients

150 g chopped kale or cooked courgette (instead of spinach)
200 g grated Gruyère or Cheddar
100 ml double cream
50 ml whole milk or coconut milk
25 g butter
100 g coconut flour or ground sunflower seeds (instead of almond flour)
Optional: a sprinkle of ground nutmeg or black pepper

Method

Pre-heat oven to 190°C.
Lightly steam the kale or courgette, then drain well.
In a saucepan, melt butter and add cream, milk, and chosen flour/seed meal. Stir until thickened.
Add most of the cheese, stirring until smooth and creamy.
Combine with the vegetables and mix well.
Transfer to a dish, top with the remaining cheese, and bake for 15–20 minutes until golden.

Estimated Oxalate Content (Low-Oxalate Version)

Kale or courgette: 10–15 mg
Coconut flour or sunflower seed meal: 20–30 mg
Dairy ingredients: 0 mg
Total: around 30–50 mg oxalate per whole dish

That’s roughly 90–95% lower than the spinach-and-almond version, making it a good option for anyone watching their oxalate intake.

Key Takeaways

Spinach and almonds are both very high in oxalates.
Cooking and swapping ingredients can reduce the total dramatically.
Cheese and cream add calcium, which helps bind oxalate in the gut.
The low-oxalate version tastes almost identical, especially when well-seasoned.

Nutrition Facts
Servings 4.0
Amount Per Serving
calories 597
% Daily Value *
Total Fat 52 g	80 %
Saturated Fat 22 g	109 %
Monounsaturated Fat 6 g
Polyunsaturated Fat 1 g
Trans Fat 0 g
Cholesterol 68 mg	23 %
Sodium 488 mg	20 %
Potassium 44 mg	1 %
Total Carbohydrate 6 g	2 %
Dietary Fiber 6 g	24 %
Sugars 3 g
Protein 26 g	51 %
Vitamin A	13 %
Vitamin C	0 %
Calcium	76 %
Iron	21 %

Ketogenic Bread Rolls

By kate

In Nutrition

Almond & Macadamia Buns

(Contains moderate to high oxalates – see below)

Ingredients

200 g ground almonds
10 g macadamia nuts (ground)
50 g salted butter
3 medium eggs
100 ml almond milk (unroasted, unsweetened)
1 tsp salt
1 tsp xanthan gum
1 tsp baking powder

Method

Pre-heat oven to 190°C (or 180°C fan).
Grind the macadamia nuts using a blender or food processor. (If you can find macadamia nut paste, that works beautifully.)
Combine all ingredients in a large mixing bowl. Whisk well using an electric mixer until the mixture forms a smooth, thick batter.
Spoon dollops onto a greased baking tray or into cupcake holders — about 8–9 portions.
Bake for 18–20 minutes or until a skewer comes out clean and the tops are golden.
Cool slightly before serving. Perfect with butter, jam, or savoury toppings.

Nutrition Facts (per bun, based on 9 buns)

Calories: ~250 kcal
Protein: ~9 g
Fat: ~22 g
Carbohydrates: ~3 g
Fibre: ~2 g
Net carbs: ~1 g
Oxalate: ~100 mg

Estimated Oxalate Content

This simple recipe is rich, buttery, and naturally gluten-free — but because it’s based on almonds, the oxalate content is on the higher side.

Almonds

Ground almonds are the main ingredient and contribute most of the oxalate. Two hundred grams contains roughly 800 mg of oxalate.

Macadamia Nuts

Macadamias are low in oxalates — about 2–3 mg for 10 g — so their contribution is minimal.

Almond Milk

Adds roughly 30 mg per 100 ml, or 30 mg total.

Other Ingredients

Butter, eggs, salt, xanthan gum, and baking powder contain no measurable oxalates.

Total oxalate content: around 830–850 mg per batch
That’s approximately 95–110 mg per bun if divided into eight or nine portions.
For anyone following a low-oxalate diet (typically below 100 mg per day), even one bun would reach the daily allowance.

Lower-Oxalate Alternative

To enjoy the same light, nutty texture with far less oxalate, try this variation.

Ingredients

150 g ground sunflower seeds or coconut flour (instead of ground almonds)
10 g macadamia nuts (or omit entirely)
50 g salted butter
3 medium eggs
100 ml coconut milk or whole milk
1 tsp salt
1 tsp xanthan gum
1 tsp baking powder

Method

Follow the same steps as above — simply substitute the lower-oxalate ingredients. You may need to adjust the milk slightly to achieve the same thick batter consistency (coconut flour absorbs more liquid).

Estimated Oxalate Content (Low-Oxalate Version)

Ground sunflower seeds or coconut flour: 20–30 mg total
Macadamias: 2–3 mg
Remaining ingredients: 0 mg

Total per batch: around 25–35 mg oxalate — roughly 3–5 mg per bun, a reduction of over 95% compared to the almond version.

Nutrition Facts (per bun, based on 9 buns)

Calories: ~220 kcal
Protein: ~8 g
Fat: ~20 g
Carbohydrates: ~2.5 g
Fibre: ~2 g
Net carbs: ~0.5 g
Oxalate: ~4 mg

Summary

Almonds are highly nutritious but rich in oxalates, which can pose a problem for those prone to kidney stones or following a low-oxalate plan.
Substituting sunflower seeds or coconut flour cuts oxalates dramatically while keeping the buns fluffy and satisfying.
Macadamias are a low-oxalate nut and add richness without increasing risk.
The low-oxalate version is ideal for regular baking, while the almond version can be enjoyed occasionally as a treat.

Nutrition facts:
ketorollsnutrition

Ketogenic Bacon & Cheese Muffins

By kate

In Nutrition

Keto Bacon & Cheese Rolls

(Contains moderate to high oxalates – mainly from almonds and flaxseed)

These savoury rolls are perfect for a keto or low-carb lifestyle — soft, cheesy, and full of flavour. They make an excellent grab-and-go breakfast or snack, but they do contain some higher-oxalate ingredients.

Ingredients

125 g ground almonds
25 g ground macadamia nuts (or 1 tablespoon macadamia nut paste)
1 tablespoon ground flaxseed
1 tablespoon psyllium husk
1 teaspoon xanthan gum
50 g grated Gruyère or strong Cheddar
1 teaspoon baking powder
2 slices cooked bacon, chopped
100 ml unsweetened almond milk

Method

Pre-heat oven to 190°C (or 180°C fan).
In a large bowl, combine all ingredients and mix with an electric whisk until the batter is thick and even.
On a greased baking tray, spoon medium-sized dollops of the mixture (around 8–10 portions). You can also use muffin cases if preferred.
Bake for 20 minutes, or until golden and a skewer comes out clean.
Allow to cool slightly before serving.

Makes 9–10 rolls.

Estimated Oxalate Content

This recipe is keto-friendly and delicious but uses ingredients that naturally contain oxalates.

Ground almonds (125 g): around 500 mg
Ground flaxseed (1 tbsp): about 30 mg
Psyllium husk (1 tbsp): roughly 5–10 mg
Macadamias (25 g): around 3 mg
Almond milk (100 ml): up to 30 mg
Cheese, bacon, and other ingredients: negligible

Total oxalate content: approximately 580–600 mg per batch
→ Around 60–70 mg per roll (based on 9–10 rolls)

This makes the recipe moderate to high in oxalates — fine occasionally but not ideal for a strict low-oxalate diet.

Nutrition Facts (per roll, based on 9 servings)

Calories: 177 kcal
Total Fat: 14 g
Saturated Fat: 3 g
Monounsaturated Fat: 1 g
Polyunsaturated Fat: 0 g
Trans Fat: 0 g
Cholesterol: 6 mg
Sodium: 73 mg
Potassium: 13 mg
Total Carbohydrates: 4 g
Dietary Fibre: 3 g
Sugars: 1 g
Protein: 8 g
Vitamin A: 1%
Vitamin C: 0%
Calcium: 7%
Iron: 1%
Estimated Oxalate: 60–70 mg

Lower-Oxalate Bacon & Cheese Rolls

(Same savoury taste — over 90% less oxalate)

Ingredients

100 g coconut flour or ground sunflower seeds (instead of ground almonds)
25 g macadamia nut paste
1 tablespoon ground chia seeds (instead of flaxseed)
1 tablespoon psyllium husk
50 g grated Cheddar or Gruyère
2 slices cooked bacon, chopped
3 medium eggs
100 ml coconut milk or whole milk
1 teaspoon baking powder
Pinch of salt

Method

Pre-heat oven to 190°C.
Mix all ingredients in a large bowl until well combined.
Spoon onto a greased baking tray or into muffin cases (makes 9–10 rolls).
Bake for 18–20 minutes until golden and firm to the touch.

Estimated Oxalate Content (Low-Oxalate Version)

Coconut flour or sunflower seeds: 20–30 mg total
Macadamia paste: 3 mg
Chia seeds: 20 mg
Psyllium husk: 5 mg
Remaining ingredients: negligible

Total: around 40–50 mg per batch
→ 4–6 mg per roll (a reduction of more than 90%).

Nutrition Facts (per roll, based on 9 servings)

Calories: 185 kcal
Total Fat: 15 g
Saturated Fat: 4 g
Monounsaturated Fat: 1.5 g
Polyunsaturated Fat: 0.5 g
Cholesterol: 40 mg
Sodium: 80 mg
Potassium: 40 mg
Total Carbohydrates: 3 g
Dietary Fibre: 2.5 g
Sugars: 0.5 g
Protein: 7 g
Calcium: 6%
Iron: 1%
Estimated Oxalate: 4–6 mg

Summary

These Keto Bacon & Cheese Rolls are tasty, satisfying, and perfect for a low-carb diet.
The original almond version is moderate to high in oxalates, mainly from almonds and flaxseed.
The coconut or sunflower version delivers a similar flavour with over 90% less oxalate — a better choice for anyone reducing oxalate intake or prone to kidney stones.
Both are rich in healthy fats, protein, and fibre while being low in carbohydrates.