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AdaptAndAchieve

AdaptAndAchieve

Regular Member
Joined
2 Mar 2025
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129
Location
UK
Hi
I have a number of health issues, I've resorted to adapting / inventing recipes which are low in: carbs, sugars, protein and saturated fats.
As you can imagine this can be an 'interesting' challenge
Not posting a recipe here, but as an example this is an adaptation of the German cheesecake (Käsekuchen) mine did include 50g of sour cream which was in the fridge and needed using). My base is an slightly sweetened oil pastry flavoured with pumpkin spice.
I normally make a deeper version, this wider / flatter one could have come out of the oven a bit sooner
Approx 1.7g saturated fat per 100g and 26.8g carbs per 100g - if you compare to a supermarket cheesecake that's pretty low for a yummy cheesecake
strawberry cheesecake.jpg

It would be awesome to find others who may be adapting recipes for health reasons for ideas exchange :peekaboo:
 
Welcome to the forum!

We do discuss nutrition and health quite a bit here.
 
Last edited by a moderator:
Welcome to CB.
We've got a very diverse membership here, all with different likes and dislikes and quite a few with allergies or intolerances. That's great because everyone chips in to help out. You'll be just fine on CookingBites!
 
I am curious about reducing protein, however. I am more inclined to increase my protein intake, not lower it.
 
Yeah, the in-thing this year seems to be high-protein on lots of supermarket products.
We don't actually need a lot of protein, the general recommendation in uk was 0.75g protein per kg of body weight, with a newer recommendation being 1 to 1.2g protein per kg body weight. I'm currently aiming not to exceed that 1.2 figure for personal health reasons.
Gotta be honest, 1.2g per kg of body weight is not a lot :scratchhead:
 
AdaptAndAchieve said:
Yeah, the in-thing this year seems to be high-protein on lots of supermarket products.
We don't actually need a lot of protein, the general recommendation in uk was 0.75g protein per kg of body weight, with a newer recommendation being 1 to 1.2g protein per kg body weight. I'm currently aiming not to exceed that 1.2 figure for personal health reasons.
Gotta be honest, 1.2g per kg of body weight is not a lot :scratchhead:
Click to expand...
My doctor recommended I aim higher for my protein intake so I am doing it in the way of snacking on nuts and eating eggs more frequently than I was previously. The nuts help with increasing my fibre as well, another thing he recommended I do. The protein increase thing here in the US has been an in-thing for several years now.
 
UK also decided/published 5-6 grams of salt per day was an okay thing....
I was put on a "low fat" diet. lacking any other intelligent advice, I work to keep saturated fat at ~10g or less per day.
this has kept my LDLc<60 for 9 years....

I have no medical issues that restrict protein, or carbs, or sugar. sugar=calories, biggie.
if you are working on some internet "influencer" ideas, please do consult a real physician.

restricting saturated fat is actually pretty easy, if you are a from scratch cook.
controlling any of the things you listed via nuke+eat type foods is not going to work.
 
AdaptAndAchieve said:
Hi
I have a number of health issues, I've resorted to adapting / inventing recipes which are low in: carbs, sugars, protein and saturated fats.
As you can imagine this can be an 'interesting' challenge
Not posting a recipe here, but as an example this is an adaptation of the German cheesecake (Käsekuchen) mine did include 50g of sour cream which was in the fridge and needed using). My base is an slightly sweetened oil pastry flavoured with pumpkin spice.
I normally make a deeper version, this wider / flatter one could have come out of the oven a bit sooner
Approx 1.7g saturated fat per 100g and 26.8g carbs per 100g - if you compare to a supermarket cheesecake that's pretty low for a yummy cheesecake
View attachment 125592
It would be awesome to find others who may be adapting recipes for health reasons for ideas exchange :peekaboo:
Click to expand...
It appears to me you are indeed on the right rack by adapting and creating recipes for yourself! There is a bit of discussing about healthy eating in our forum. Here is one such thread:
Switched to healthy eating and a feeling of guilt when I stray
 
CookieMonster said:
UK also decided/published 5-6 grams of salt per day was an okay thing....
I was put on a "low fat" diet. lacking any other intelligent advice, I work to keep saturated fat at ~10g or less per day.
this has kept my LDLc<60 for 9 years....

I have no medical issues that restrict protein, or carbs, or sugar. sugar=calories, biggie.
if you are working on some internet "influencer" ideas, please do consult a real physician.

restricting saturated fat is actually pretty easy, if you are a from scratch cook.
controlling any of the things you listed via nuke+eat type foods is not going to work.
Click to expand...
I ignore all internet influencers - 9/10 will likely say whatever gets them the most attention.
I had no guidance from my doctors surgery but luckily I'm fully capable of research and have even gone to the extent of reading published medical studies available online.
One year after getting diagnosed with 3 different issues on the same day, and picking up a 4th later I actually saw a dietician today (requested by me as I wanted a sanity check) - they said I've been doing brilliantly, and are going to send me some pertinent info and see me again in 3 months.

In 12 months of following my own research and no medication I reduced my LDL cholesterol from from 4.8 mmol/L to 2.4 mmol/L and reduced my triglycerides from 2.4 mmol/L to 0.9 mmol/L, I also took my 42 mmol/mol prediabetes reading to 39 mmol/mol non-diabetic 😎

Seeing the dietician today was great as it lets me know I'm making the right choices. I just need to continue to keep things under control.
I'm a broad brushstrokes gal, it's the average that counts at the end of the day, not 1 day here or there, so I don't live by hard and fast food rules. Sensible balanced eating will always be a winner.
 
AdaptAndAchieve said:
I ignore all internet influencers - 9/10 will likely say whatever gets them the most attention.
I had no guidance from my doctors surgery but luckily I'm fully capable of research and have even gone to the extent of reading published medical studies available online.
One year after getting diagnosed with 3 different issues on the same day, and picking up a 4th later I actually saw a dietician today (requested by me as I wanted a sanity check) - they said I've been doing brilliantly, and are going to send me some pertinent info and see me again in 3 months.

In 12 months of following my own research and no medication I reduced my LDL cholesterol from from 4.8 mmol/L to 2.4 mmol/L and reduced my triglycerides from 2.4 mmol/L to 0.9 mmol/L, I also took my 42 mmol/mol prediabetes reading to 39 mmol/mol non-diabetic 😎

Seeing the dietician today was great as it lets me know I'm making the right choices. I just need to continue to keep things under control.
I'm a broad brushstrokes gal, it's the average that counts at the end of the day, not 1 day here or there, so I don't live by hard and fast food rules. Sensible balanced eating will always be a winner.
Click to expand...
You sound like a very sensible person!!
 
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