An “idiots guide” and a nutty Asian sauce

“Low-carb, high-fat (LCHF) lifestyles are growing globally. So too is the compelling science on safety and efficacy of LCHF for weight loss and to treat diabetes, heart disease, cancer and dementia. Some specialists now call dementia  type 3 diabetes because of links with diet”

Read more in this very good Q&A session on the basics of a low carb or Banting lifestyle.

I am a big fan of satay sauce for going with chicken,  but I make this “alternative LCHF satay sauce” with raw cashews (orange list food item) rather than peanuts (which are technically a legume and on the red list).


  • 200ml coconut milk
  • 1 garlic clove finely chopped
  • 1 red chilli finely chopped
  • 1 thumb sized piece of ginger finely grated
  • 1 tblsp coconut oil
  • 2 tblsp of tamari sauce (wheat free soy)
  • 75g of raw unsalted cashew nuts, ground in a blender
  • juice of a lime
  • a few drops of fish sauce


Melt the coconut oil in a pot. Add the garlic, ginger and chilli for fry gently for a few minutes.

Add the coconut milk, ground cashews and tamari sauce and simmer for about 5-10 minutes to allow it to thicken to your preferred consistency.

Add the lime juice and a couple of drops of fish sauce at the end. Its delicious with your roasted chicken.