Dinner: Upside Down Duck

A low carb diet is often referred to as a fad diet. This is not the case. There are 23 randomised controlled trials which have been published in respected, peer-reviewed medical journals. Detail on these studies can be read here.

As a reminder, an LCHF diet will improve all significant biomarkers of blood pressure, HDL, triglycerides, fasting blood sugars, abdominal visceral fat and body weight

It is time to retire the low-fat fad!

A duck is a great source of good healthy natural fat, it certainly yields lots when cooked in a roasting tray.



  • a few sprigs of fresh rosemary
  • a handful of fresh thyme
  • ½ tsp nutmeg
  • 1 orange, zested and halved
  • 1 x 2.5 kg whole duck, giblets reserved for the gravy
  • 2 cloves garlic
  • 1 onions, peeled and quartered
  • 2 celery sticks, chopped
  • 1 carrot, chopped
  • ½ stick cinnamon
  • 1 thumb-sized piece fresh ginger, peeled and roughly chopped
  • a few bay leaves
  • 1 litre water or chicken stock
  • Sea salt and black pepper



Chop half the rosemary leaves and mix with the nutmeg, orange zest, thyme and 2 teaspoons of sea salt.  Rub the mixture all over the duck, inside and out. Cover and leave in the fridge for a few hours to let the flavours penetrate.

Stuff the duck with the remaining rosemary,  orange halves and  garlic cloves. Into a deep roasting tray, place the onion, celery, carrot, cinnamon, ginger, bay leaves, and giblets. Place the duck onto a grill tray on top of this roasting tray, where it will catch the duck fat as it roasts.

Cook in a preheated oven for 2 hours at 180 deg C. When the duck is fully cooked the juices will run clear. Place the duck onto a clean tray,  increase the oven temperature to 220 deg C for 8 minutes to get a really crispy skin.

Drain the fat out of the roasting dish and keep for future use. Add the chicken stock to the roasting tray and bring to a simmer with all the veg. Then strain, pressing down on all the veg, for a really tasty gravy. Season to taste, no thickeners required.

Unwittingly, this duck was cooked upside down in the oven. Thankfully,  I don’t think it impaired the taste!