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Recipes

Low Carb Snacks

  • Thai Chicken Patties
  • Egg Muffins

THAI GREEN CHICKEN PATTIES - LOW CARB

INGREDIENTS

  • 1Kg Chicken Mince
  • 2 Carrots
  • 1 Onion
  • 1 Cup Oat Flour
  • 28g Thai Green Paste
  • Chopped Corriander

NUTRITION PER SERVE

  • Calories 240
  • Protein 24g
  • Fats 11g
  • Carbs 7g

METHOD

1 Finely chop onion and finely grate carrot.

2. Mix together chicken mince, onion, carrot and curry paste to a wet mixture.

3. Fold the oatflour, corriander and any other seasoning into the wet mixture. (should be sticky)

4. Form the mixture into 10 even balls on a greased baking sheet. With a spatula, press each ball flat to form a round burger.

5. Bake in the oven for 20 mins on 160 degrees. Turning once.

6. Can be frozen to enjoy later.

 

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EGG MUFFINS - LOW CARB

INGREDIENTS

  • 1 x Small red onion
  • 2 x Garlic Cloves
  • 1/2 Red Capcisum
  • 1 Cup chipped Mushroom
  • 1 Cup chopped Spinach
  • 150g Diced Ham
  • 12 Small Eggs
  • 1 Cup Grated Cheese
  • Salt/Pepper/Seasoning

NUTRITION PER SERVE

  • Calories 270
  • Protein 21g
  • Fats 18g
  • Carbs 5g

METHOD

1 Preheat the oven to 175*c

2. Line and grease a 12 or (jumbo 6) muffin tin or use a silicone muffin tin. (2 per serve in a 12 or 1 serve in a 6).

3. Gently fry the mushroom, garlic, onion, capsicum and ham. Stir through the spinach before adding evenly to the tins.

4. Whisk together the eggs, 3/4 cheese salt and pepper, until combined.

5. Pour the egg mixture on top of the ham and veg. Sprinkle extra cheese on top.

6. Bake for 20 minutes, depending on the size of the muffin tin. Can be frozen to enjoy later :)

 

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Guilt Free Treats

  • Cheesecake
  • Bliss Balls
  • Nut Cookies

VANILLA CHEESECAKE - LOW CARB

INGREDIENTS

  • 1 cup Oats
  • 3 Tbsp Coconut Oil
  • 50g LSA
  • 2 Tbsp Rice Malt Syrup
  • 500g Cottage Cheese
  • 100ml Light Sour Cream,
  • 3 teaspoons Vanilla Extract
  • 6 Tsp Stevia

NUTRITION PER SERVE

  • Calories: 261
  • Protein: 13g
  • Fats: 14g
  • Carbs: 20g

METHOD

1 Blend Oats, LSA in blender until roughly chopped and powdery.

2. Melt oil, heat rice malt syrup, add oats mix well and cool.

3. Add cottage cheese, vanilla, stevia and sour cream to blender. Mix on high until smooth and creamy.

4. Line a 6 serve large muffin tray. Press cooled oat mixture with back of spoon into trays. Top with cottage cheese mixture and set in the fridge or freezer.

5. Top with berries or stawberries for a guilt free treat. Can be frozen to enjoy later. Just thaw for half an hour before serving.

 

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CHOC-ORANGE BLISS BALLS - LOW CARB

INGREDIENTS

  • 1 Tbsp chia seeds
  • 2 cups macadamias
  • 1.3 cups desicated coconut
  • 2 Tbsp xylitol
  • 2 Tbsp Cocao Powder
  • 1 Tbsp Orange Zest
  • 30g Melted Butter(cooled)
  • Pinch of salt

NUTRITION PER SERVE

  • Calories 170
  • Protein 2g
  • Fats 5.5g
  • Carbs 1g

METHOD

1 Place the chia seeds & 2 tbs water in a bowl. Set aside for 10 mins, stirring occasionally, until water has been absorbed and gel like.

2. Place the macadamias, 1 cup of coconut, xylitol, cacao powder, zest, butter, chia mixture and salt in the bowl of a food processor. Process until finely chopped and well combined.

3. Transfer nut mixture to a bowl. Roll level tablespoonfuls of mixture into balls. Place coconut on a plate. Roll balls in coconut to lightly coat.

4. Store in an airtight container in the fridge for up to 1 week.

 

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NUT COOKIES - LOW CARB

INGREDIENTS

  • Cashews
  • Macadamia Nuts
  • Sesame Seeds,
  • Dates, Medjool
  • Cocoa Powder

NUTRITION PER SERVE

  • Calories 158
  • Protein 3g
  • Fats 10g
  • Carbs 17g

METHOD

1. Preheat the oven to 170'c. Cover a baking sheet with paper.

2. Put all the ingredients in a blender and grind until even.

3. Make 12 balls and place evenly on your tray then press into rounds with a fork.

4. Bake in the oven for 12 minutes until crisp.

 

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Curries

  • Chicken & Butternut Squash Curry
  • Creamy Chickpea and Vegetable Curry

CHICKEN & BUTTERNUT SQUASH CURRY - LOW CARB

INGREDIENTS - SERVES 6

  • 1 tablespoon cooking oil
  • 1 medium brown onion , chopped
  • 1 medium carrot , peeled and diced
  • 6 skinless chicken thigh fillets , cut into 3cm pieces
  • 4 cloves garlic , crushed
  • 3 tablespoons Thai red curry paste (mild if you can find it)
  • 4 cups (600g) ready diced Butternut squash/pumpkin
  • 200 g green beans , trimmed
  • 400 ml can coconut milk
  • 1 tablespoon brown sugar (OPTIONAL - USE BROWN RICE SYRUP AS AN ALTERNATIVE)
  • Salt to taste
  • Fresh coriander leaves to serve

NUTRITION PER SERVE

  • Calories     315
  • Protein       22g
  • Fats            16g
  • Carbs         16g

METHOD       

1.   Heat the oil in a large pan/skillet on high heat. Sauté the onion and carrot until the onion becomes soft and transparent. Add the chicken and fry until just beginning                to brown. Add the garlic and curry paste (if using), stirring together quickly to blend in the heat of the pan for about a minute until fragrant.

2.   Add the butternut pieces and green beans; keep cooking while stirring occasionally for 5 minutes. Stir the coconut milk through the ingredients and bring to a simmer.            Reduce heat to low; add in the sugar and salt to your taste (I use about 1 teaspoon), and continue to simmer for about 10-15 minutes, or until the pumpkin pieces have           softened. (If you prefer a creamier pumpkin curry sauce, simmer for 5-10 minutes longer until the pumpkin has completely melted through the sauce. YUM.

3.    Serve over steamed rice or cauliflower rice. (NOT INCLUDED IN NUTRITIONAL INFO)

RECIPE AND PICTURE BY cafedelites.com

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CREAMY CHICKPEA AND VEGETABLE CURRY

LOW - CARB

INGREDIENTS - SERVES 6

  • 2 Teaspoons olive oil
  • 2 tablespoons Madras curry paste
  • 1 cup Massel vegetable liquid stock
  • 400ml can light coconut cream
  • 1 large red capsicum, cut into 2cm pieces
  • 1kg pumpkin, cut into 2cm pieces
  • 1 small cauliflower, trimmed, cut into florets
  • 3 tomatoes, roughly chopped
  • 300g green beans, trimmed, halved
  • 400g can Chickpeas, drained, rinsed
  • 1 Lebanese cucumber, grated
  • 2 tablespoons fresh coriander leaves, chopped, plus extra to serve
  • 1 cup plain Greek-style yoghurt (or your choice of dairy-free yoghurt)
  • 4 naan bread, warmed

NUTRITION PER SERVE

  • Calories     372
  • Protein       11g
  • Fats            20g
  • Carbs         40g

METHOD       

1. Heat oil in a medium saucepan over medium heat. Add curry paste. Cook, stirring, for 30 seconds or until fragrant. Add stock. Bring to a simmer. Transfer to slow cooker.

2.   Add coconut cream, capsicum and pumpkin to slow cooker. Season. Cover. Cook on high for 1 hour 30 minutes (or low for 3 hours). Add cauliflower and tomato. Cook for 15 minutes. Add beans and chickpeas. Cook for a further 30 minutes or until beans are just tender.

3.    Combine cucumber, coriander and yoghurt in a bowl. Serve remaining curry with naan bread, yoghurt mixture and extra coriander.

RECIPE AND PICTURE BY taste.com

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Soups

  • Vegetable Soup - Low Carb

VEGETABLE SOUP - LOW CARB

INGREDIENTS - 8 SERVES

  • 2 tablespoons olive oil
  • 2 onions, chopped
  • 1/2 cup chopped celery
  • 2 medium carrots peeled and chopped
  • 6 cloves garlic finely chopped
  • 2 zucchini chopped
  • 10 oz (300 g) fresh green beans sliced into 1-inch pieces
  • 10 oz (300 g) cauliflower florets
  • 4 cups chopped cabbage leaves, washed (about 1/4 of a head)
  • 2 quarts (2 litres) low sodium beef stock (chicken or vegetable broth may be used)
  • 2 teaspoons beef bouillon powder, (chicken or vegetable may be used)
  • 1 teaspoon cayenne pepper (if desired -- adjust to your heat preference)
  • 1 teaspoon salt to season
  • 1/2 teaspoon freshly ground black pepper
  • 4 cups loosely packed spinach leaves washed
  • 1/4 cup packed chopped fresh parsley leaves
  • 2 teaspoons freshly squeezed lemon juice

NUTRITION PER SERVE

  • Calories   124
  • Protein       8g
  • Fats            5g
  • Carbs       11g

METHOD

1.           Heat the olive oil in large, heavy-bottomed stockpot over medium-low heat. Once hot, add the onion, carrots and celery.

               Sauté until they begin to soften, about 8 minutes. 

2.           Add the garlic and sauté until fragrant, about 30 seconds.

              Then add the zucchini and green beans and continue to cook for 4 to 5 more minutes, stirring occasionally.

3.           Throw in the cauliflower and cabbage leaves. Add the stock, increase the heat to high, and bring to a simmer.

              Once simmering, season with the buillion and cayenne. Taste test and season with salt and pepper.

4.           Reduce the heat to low, cover, and cook until the vegetables are fork tender, about 20 minutes.

              Add the spinach leaves and stir through until wilted.

5.           Remove from heat and add the parsley and lemon juice.

6.           Adjust seasonings. Serve immediately.

RECIPE AND PICTURE BY cafedelites.com

 

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