low carb meal

Food

Recipe: Lamb Chops & Bean Salad

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(per serving) 510kcal / 28.1 P / 19 C / 35.8 F

A delicious dinner that’s easy to prep for multiple people (or to leave some leftover salad for yourself the next day).


Ingredients

  • 200g (half can) four bean mix

  • 4 lamb chops

  • 100g diced pumpkin

  • 4 tbsp balsamic dressing

  • 2 tbsp pumpkin seeds

  • 100g (3.5oz) roast capsicum

  • Baby spinach

  • Rocket

  • (optional) rosemary

Method

  1. Heat up a non-stick pan and place lamb chops in pan, they will cook in their own fat (add some rosemary if you like)

  2. To speed up the cooking process take two microwave safe containers, in 1 place the pumpkin, and in another place the frozen green beans and four bean mix

  3. Separately heat up the beans and pumpkin for a few minutes each

  4. Flip over your lamb chops (these will only take a few minutes each side)

  5. Start constructing your salad with baby spinach, rocket, cooked pumpkin, cooked beans, pumpkin seeds, roast capsicum and balsamic vinegar

  6. When lamb is finished serve with the salad

Food

Recipe: Low Carb Beef Bowl

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(per serving) 502kcal / 52.8 P / 21.4 C / 23.5 F

Dinner doesn’t have to take forever! Whip up this filling low carb beef noodle bowl in under 30 minutes! This dish is a great way to get some extra veg into your day without it being too much fuss.


Ingredients

  • 400g extra lean beef mince

  • 1 tbsp extra virgin olive oil

  • 1 packet Chang’s low cal noodles (or other Konjac/low carb noodle)

  • 4 tbsp Hoisin sauce

  • 1 small packet chopped coleslaw mix (example)

  • 2 whole eggs

  • 3-4 stems of broccolini

  • 1 bunch bok choy

  • 1 tbsp almond flakes

  • Spring onion

Method

  1. Heat large pan and add small amount of oil to the pan

  2. Place beef mince on pan and allow it to start cooking

  3. While mince is cooking chop up broccolini and bok choy, either cook in a steamer, or place them into microwave safe containers with a small amount of water and cook in the microwave to steam them

  4. After mince has been cooking for around 5 mins add hoisin sauce and coleslaw mix

  5. In a small, separate pan cook 2 eggs sunny-side up (no oil needed if you use a non-stick pan)

  6. While eggs are cooking jump back over to the pan with the mince, chop up konjac noodles (which have been rinsed) and add to pan, along with cut spring onion and some almond flakes

  7. Serve the mince with the steamed greens and place the egg on top

Food

Recipe: Easy Fat Pizza Base

I've tried a few low carb pizza options before (back when I was low carb, but not when I was Keto) and I've never found an option which I loved. I created a cauliflower base back when I put together the Nutrition Guide eBook, and since then haven't found an option I liked better.. UNTIL NOW!!! This low carb base took a few experiments to create, but it turned out better than I expected! Pizza recipes coming soon ;)


Makes 1 Small Base (2 servings in my opinion)

(per serve) Carbs 3g / Fat 21.5g / Protein 10g / Calories 232


Ingredients

  • 1/2 cup cream cheese
  • 1 cup shredded mozzarella
  • 1 pinch smoked salt flakes (or Himalayan salt)
  • 1/2 tsp garlic powder
  • 1 egg white
  • 1/2 cup almond flour (potentially more, read on)

Method

  1. Preheat oven to 215C (420F)
  2. Place cream cheese and mozzarella in a bowl and microwave for approximately 1 minute (until they are melted)
  3. Remove cheeses from microwave and stir (the mixture will stick together slightly)
  4. Add salt flakes and garlic powder, stir again
  5. Add in 1 egg white and almond flour and mix through well. The mixture should now be very similar to a dough, just not so heavy. You should be able to handle it with relative ease (see image below). If it's not, add a little more almond flour until the mix is slightly less sticky and more of a dough consistency.
  6. Line a pizza tray or baking tray with baking paper
  7. Place the 'dough' mixture on top and press out until it's about 20cm in diameter (you can also roll the edges inwards to get a more raised crust).
  8. Cook in the oven for 15mins until golden, remove and add toppings of choice and re-cook (for another 15-20)! More pizza recipes with low carb topping ideas coming soon!

Food

Recipe: Prawn Salad

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Makes 1 serving
Carbs 8.3g / Fat 26.3g / Protein 20.7g / Calories 348


Ingredients

  • 12 prawns (peeled)
  • Avocado oil
  • Smoked salt flakes
  • Chilli flakes
  • Radishes
  • Baby watercress
  • Baby spinach
  • 1/2 a lemon
  • 1/2 an avocado

Method

  1. Place a pan on medium heat with prawns, avocado oil, smoked salt flakes and chilli flakes (it's best to prepare these ingredients together in a bowl beforehand and then add them to the pan). Cook for around 3-5mins per side
  2. Separately, prepare your salad ingredients
  3. Combine all ingredients into a bowl
  4. Dress the salad with lemon juice and avocado oil

Food

Recipe: Prawn & Asparagus Zughetti

Makes 2 servings
(per 1) Carbs 102g / Fat 22.9g /Protein 24.8g / Calories 250 (per serve)


Ingredients

  • 350g prawns
  • 6 cloves of garlic (can be crushed or minced if you prefer)
  • 1 tbsp olive oil
  • 10 spears of asparagus
  • 3 zucchini
  • 1-2 pinches of smoked salt flakes (this can be omitted) 

Method

  1. Place a plan on the stovetop on a medium heat with the olive oil and garlic, cook these for 2-3 mins
  2. While the garlic is cooking set out a large bowl, and boil a kettle (to make the zucchini noodles)
  3. Using a mandolin slicer or vegetable spiraliser turn the zucchini into long, thin noodles and place them in a large bowl.
  4. After the kettle has boiled pour the hot water over the zucchini and allow it to cool for around 10 mins.
  5. Back to the pan on the stovetop, add in your prawns and allow them to cool fully on one side.
  6. After they have been sitting on one side for a few minutes flip them over
  7. Wash and slice up asparagus and add to the pan, along with smoked salt flakes
  8. Allow the asparagus and prawns to cook for a further 5 minutes
  9. Once your zucchini noodles are finished drain the water from the bowl and pat them down with paper towel a little so that they aren't soaking.
  10. Remove your asparagus and prawns from the pan and serve all together.