Atkins/Low Carb · Baking · Bread · Swedish

Sour Dough Bread or Swedish Surdegsbr√∂d


Sour dough bread is a very healthy, and very tasty, bread that is quite common in Sweden. It is very easy to make, but it does take its time to make. Once its baked you have a tasty bread that stays fresh for up to a week. At least. Save a piece of the sour dough in an air tight box or jar and you’ll have the base ready for next time.

Sour dough:

  • 4 tbsp rye flour
  • 2dl finger warm water
  • Mix flour and water and leave to rest in an air tight jar or box for at least 48 hrs. Do not put it in the fridge – it has to be warm!
  • After 2 days, add another 2 tbsp of rye flour and leave to rest for another 24 hrs.


  1. DAY 1 – In the evening, take your sour dough and mix it with 3dl finger warm water and 200g rye flour. Leave to rest over night.
  2. DAY 2 – In the morning, take away 1dl of sour dough, put in an air tight jar och box and put in the fride for next time. Add 3dl finger warm water and 200g rye flour to your dough and leave to rest for 5-10 hrs.
  3. DAY 2 – In the evening, add 5dl finger warm water, 1 tbsp salt, 2dl flour and 500g rye flour. Leave to rest for an hour.
  4. Cut the dough in four and mould into loaves.
  5. Put the loaves in greased or papered baking trays and sprinkle them with a little flour.
  6. Leave to rest for about 40 mins until you can see little holes emerging in the dough.
  7. Set the oven to 250 degrees C.
  8. Put the loaves in the oven and reduce the temperature to 200 degrees.
  9. After 40 minutes, reduce the temperature to 180 degrees and leave the breads in for another 10-20 minutes.
  10. Take the loaves out and let them cool.

You can freeze the bread, but it stays fresh for a long time, so unless you’re a small household or nor very hard on the bread you can keep it wrapped in a plastic bag for at least a week.

Atkins/Low Carb · Seafood

Crab Gumbo

Gumbo is a typical example of the kind of fusion food I love so much. This is a stew with its roots in Louisiana where it was made from a combination of French cooking techniques (think boillabaisse), the local Choctaw’s filet powder, local seafood, and okra brought in by West African slaves.¬†

The stock is always as rich as possible, made with whatever complements the type of gumbo (seafood stock for seafood gumbo, chicken stock for chicken gumbo, etc.). A typical gumbo contains one or more kinds of poultry, shellfish and smoked pork.


  • 750g cooked crabmeat
  • 1tbsp vegetable oil
  • 25g/2tbsp butter
  • 1 onion, chopped
  • 4 tomatoes, chopped
  • 1tbsp chopped thyme
  • 2tbsp chopped parsley
  • 2tsp West Indian Curry Paste/Powder
  • 250g okra, trimmed and sliced
  • 1 whole Scotch Bonnet Pepper
  • 600ml fish stock
  • 300ml coconut milk
  • 1tsp ground allspice
  • salt & pepper to taste


  1. Prepare crab, if necessary.
  2. Heat oil and butter in a saucepan over moderate heat and saute the onion.
  3. Add the tomatoes, thyme, parsley, curry paste and okra and cook for 5 minutes stirring constantly.
  4. Add the whole hot pepper, fish stock, coconut milk, allspice, salt and black pepper.
  5. Stir in the crab meat, reduce the heat and allow to simmer for 10-15minutes.
  6. Serve with rice.
  7. Garnish with fresh parsley and some shrimp
Atkins/Low Carb · Chicken

Escoveitch Chicken Salad

With summer on our doorstep, salads seem to be more tempting again. I don’t know about you, but certain food I just refuse to eat in the winter and certain food I won’t have in the summer. Salad as a main dish is summer food to me, so this is when I begin to dig the big salad bowls out and experiment with whatever I can find on my shelves and at my local greengrocer’s.

This salad gets its tart, spicy touch from the escoveitch sauce, which is a Jamaican pickle sauce.


  • 2 large chicken breasts
  • 1 clove garlic, crushed
  • salt and pepper to taste
  • 1 sprig fresh thyme, chopped
  • 90ml Walkerswod Escoveitch Sauce
  • 1 onion, sliced
  • 1 carrot, julienned
  • A mix of ‘normal’ salad ingredients like lettuce leaves, tomatoes, cucumber slices etc


  1. Season the chicken breasts with garlic, salt, pepper and fresh thyme and grill them.
  2. Heat Escoveitch sauce adding julienned carrots and onion slices.
  3. Slice chicken and pour pickles and sauce over.
  4. Allow chicken to cool.
  5. Mix chicken with salad.
  6. Add some of the sauce – how much depends on your taste – and a little olive/vegetable oil.

Atkins/Low Carb · Caribbean · Slow Cooking · Soup

Callaloo or Pepperpot Soup

The Callaloo, or Pepperpot Soup, is a traditional dish in the West Indies that dates back to the Arawak Indians. It was basically a stew that kept going on the fire and you just kept adding some new bits and bobs to it every day.

At the plantations this soup was later made by the slaves who would get scraps of meat and had to make the most of it to get food that was as tasty and nutritious as possible.

These days we can choose what meat we put in our pepperpot, and you will find that there are as many versions as there are people cooking it. This is a cheap but nourishing meal that keeps you warm and happy on a chilly day and I strongly recommend that you try it. Why not make a big batch and put some in the freezer for one of those days when cooking is not on the menu.

There’s shrimp in this recipe, but they are of course optional. And the meat is not carved in stone. Take what you have or what you would prefer. Fresh, salted, smoked etc – anything goes. And it doesn’t have to be the same, you can mix beef, pork, sausage etc. The same goes for the veggies – the only thing you must have is the callaloo and even that can be substituted. With spinach. So go ahead and make your own pepperpot! =)


  • 450g stewing beef, cubed
  • 125g salt pork, cubed
  • 2litres water
  • 450g (2 small or 1 big tin) callaloo
  • 450g dasheen, chopped
  • 1 onion, chopped
  • 2 garlic cloves chopped
  • 1 hot pepper, chopped
  • 225g yams
  • 225g malanga
  • 12 okras
  • 115g cooked shrimp
  • 1tbsp creamed coconut
  • 1tbsp butter
  • salt & pepper to taste


  1. Simmer the meats in 1,5 litres of water in a large covered pot for an hour.
  2. Add all the other ingredients but the okra and the butter and simmer until the veggies are tender and the soup appears to be thickened.
  3. Saute the okras in butter for 5-10 minutes
  4. Gently stir the okras, the shrimp and the creamed coconut into the pot.
  5. Cook for 5 minutes