MAD cooking with. carbzero

Transcription

1 MAD cooking with carbzero

2 . Welcome to MAD cooking with carbzero Vitaflo is excited to introduce carbzero, now available in Australia. Carbzero is a great tasting fat emulsion containing no added carbohydrate or protein, specifically designed for use in ketogenic diets. Carbzero is then ideal for use in the Modified Atkins Diet (MAD). This booklet offers recipes incorporating carbzero that are simple to prepare and tasty for use in MADs. Whether you are a child or an adult, this resource will provide you with appealing meal and snack options. Vitaflo is aware MADs are carried out differently from patient to patient. A carbohydrate (CHO) counting table (page 30 of this booklet) has been included so that the CHO content of these recipes can be calculated and the recipes easily adapted for individuals. All of these recipes have been developed by Judy Nation (Dietitian, AdvAPD) who has extensive experience working in the area of dietary therapies for epilepsy. At Vitaflo we understand that life is complicated enough and we aim to develop great products that make life easier, everyday. We hope you enjoy using carbzero as part of your MAD. Robyn, Jane & Judy Vitaflo Australia Team BASICS Carbzero Whipped Cream 5 Cream Sauce 5 Cheese Sauce 6 Salad Cream 7 Sour Cream Dip 7 Salad Dressing 7 BREAKFAST Rice Pudding with Orange 9 Omelette 9 Sweet Pancakes 10 Savoury Pancakes 10 French Toast 10 BEVERAGES Vanilla Milkshake 13 Banana Milk 13 Strawberry Slushie 13 Chocolate Milk 13 Hot Chocolate 13 Yoghurt Smoothie 13 MAINS Beef Curry 15 Pasta with Chicken, Cherry Tomatoes and Pesto Cream Sauce 15 Savoury Rice 16 Fish Pie 17 Cauliflower and Two-Cheese Bake 18 Beef Skewers with Dip and Vegetable Sticks 19 Mushroom, Bacon and Onion Frittata 20 Yummy Mashed Potato 20 Moussaka 21 PORTABLE FOOD Pumpkin Soup 23 Salad with a Creamy Dressing 23 Pizza with Chocolate Milk 24 Cheese and Capsicum Slices 24 Cheese and Ham Salad Wrap with Strawberry Slushie 25 SNACKS + DESSERTS Vanilla Panna Cotta 27 Nut Sundae 27 Popcorn and Chocolate Milk 28 Raspberry and Coconut Muffins 28 Custard 29 Lime Jelly 29 IMPORTANT Recipes in this resource should only be used when you/your child are being reviewed regularly by a medical team; neurologist, dietitian and nurse specialist, experienced in the management of dietary therapies for epilepsy. MAD Carbohydrate Counting 30 Appendix 31 Brands 31

3 WHIPPED CREAM This cream is very thick when it has been whipped as per the method section below. It is really versatile; can be served with fruit or diet jelly, or used to make hot chocolate, milkshakes and much more. Makes 2 cups Prep time 10 min Cooking time 20 min Cooling time 3+hrs 400ml carbzero 100g margarine 1 heaped tablespoon cornflour Place all ingredients into a medium-sized saucepan. Cook over a low heat, stirring continuously until mixture starts to thicken. Pour into a medium-sized bowl and beat with a hand held mixer for 1 minute. Leave to cool then place into the refrigerator to chill for 3 hours or overnight. When chilled, whip the cream with a hand held beater for 2-3 minutes. The cream will lighten in colour. Per ¼ cup 1.5g carbohydrate and 19g fat. Per tablespoon 0.5g carbohydrate and 6.5g fat. Pictured opposite. This cream freezes easily. Pour prepared cream into freezer bags or ice cube trays and freeze. For quick and easy cream simply defrost and use. CREAM SAUCE Makes 2 cups Prep time 5 min Cooking time 10 min s basics 1 teaspoon salt ½ teaspoon pepper 2 teaspoons lemon juice 2 cups whipped cream (recipe above) Combine all ingredients together in a small saucepan. Cook over low heat until well heated through. Per ¼ cup 1.5g carbohydrate and 19g fat. Per tablespoon 0.5g carbohydrate and 6.5g fat. This sauce tastes great on grilled or roasted chicken, fish or lamb Flavour sauce with fresh herbs such as coriander, basil, mint, oregano or chives For a sweet sauce delete salt and pepper, halve lemon juice and add vanilla essence and liquid artificial sweetener. Dip fruit cubes into sauce for a yummy treat. 4 MAD cooking with carbzero Basics 5

4 CHEESE SAUCE Makes 1½ cups Prep time 10 min Cooking time 20 min s SALAD CREAM Makes 1 cup Prep time 5 min Standing time 24 hrs 4 egg yolks 1 tablespoon plain flour 1 2 /3 cup carbzero 1 cup grated vintage cheddar cheese salt and pepper, to taste Whisk egg yolks together with flour in a small saucepan until smooth. Pour carbzero into the saucepan. Heat over a low heat, stirring constantly until a smooth, thickened sauce has been made. This will take approximately 15 minutes. Add grated cheese, stir until cheese has melted. Add salt and pepper to taste. Set aside until needed. Carbzero cheese sauce increases variety... Mix leftovers with low carb pasta or vegetables and bake in the oven Serve over steamed vegetables such as carrots, cauliflower and beans Flavour with mustard powder, tabasco sauce or garlic 1 cup whipped cream (recipe page 5) ¼ cup white wine vinegar In a screw top jar, combine cream with the white wine vinegar. Shake up the ingredients to thoroughly mix and let stand, covered at room temperature for ~ 24 hours or until it becomes very thick. This cream stores well in the refrigerator in the same jar you mixed it in for up to one week. Serve salad cream chilled over vegetables. SOUR CREAM DIP Per ¼ cup 1.5g carbohydrate and 19g fat. Per tablespoon 0.5g carbohydrate and 6.5g fat. SALAD DRESSING Per ½ cup 3g carbohydrate and 24g fat. Per tablespoon 0.5g carbohydrate and 4g fat. Try adding tuna and corn and bake to make an easy, tasty mornay (pictured opposite) Include cheeses like Swiss, parmesan, havarti or ricotta Sauce can be kept fresh in the refrigerator for 2-3 days. Makes 1 cup Prep time 10 min Cooling time 1 hr ½ cup whole egg mayonnaise ½ cup salad cream (recipe above) 3 spring onions, trimmed and roughly sliced 2 tablespoons finely chopped parsley 1 teaspoon Dijon mustard 1 teaspoon crushed garlic In a blender combine mayonnaise, salad cream, spring onion, parsley, mustard and garlic. Blend until smooth. Cover and chill before serving. Makes 1¼ cups Prep time 5 min Cooling time 1 hr 1 cup carbzero 3 tablespoons whole egg mayonnaise 2 teaspoons onion salt 2 teaspoons lemon juice black pepper Whisk all ingredients together until combined. Pour over salad leaves of choice and refrigerate remainder in a tightly covered container until needed. Per ¼ cup 2g carbohydrate and 35g fat. Per tablespoon 0.5g carbohydrate and 3g fat. Total provides 0.5g carbohydrate and 99g fat. Per tablespoon Negligible carbohydrate and 6.5g fat. 6 MAD cooking with carbzero Basics 7

5 RICE PUDDING WITH ORANGE Serves 4 Prep time 5 min Cooking time 15 min ¾ cup carbzero 2 tablespoons water 1 teaspoon vanilla essence pinch ground nutmeg 2 teaspoons granular low sugar sweetener 2 teaspoons margarine (or butter) 2 teaspoons grated orange rind 1½ tablespoons arborio rice Heat carbzero, water, essence, nutmeg and sweetener in a small saucepan until almost boiling, reduce heat and simmer gently. In a small deep-based frying pan melt the margarine over a moderate heat and add rice. Stir for 2 minutes to ensure rice is evenly coated with margarine. Stir in rind. Add ¼ cup of the hot carbzero milk. Simmer, stirring constantly. Add ¼ cup milk at a time as the liquid is absorbed. After minutes the rice should be perfectly cooked. OMELETTE Serves 1 Prep time 5 min Cooking time 5 min 1 teaspoon margarine (or butter) 2 eggs, beaten 100ml carbzero Place margarine into a small, non-stick frying pan and heat until butter has melted and sizzles. Whisk together egg and 50ml of the carbzero. Pour into the frypan and cook on one side until bubbling on surface. Using a spatula, drag the cooked egg to the centre, allowing the uncooked mixture to flow to the edges. Cook until bubbles appear again on the surface. Fold the omelette in half and heat for 1-2 minutes. Serve omelette immediately. No carbohydrate and 34g fat. breakfast 5g carbohydrate and 11.5g fat. Pictured opposite. Serve omelette with allowed vegetables or include these in the cooking. 8 Cooking MAD cooking with Carbzero with carbzero Breakfast 9

6 SWEET PANCAKES Serves 6 Prep time 10 min Cooking time 5 min ¾ cup almond meal ¼ cup desiccated coconut 2 eggs, beaten ¾ cup carbzero 1 tsp vanilla essence liquid artificial sweetener (optional) ¼ tsp bicarbonate soda 6 teaspoons margarine (or butter) 6 tablespoons whipped cream (see recipe page 5) 12 medium strawberries Pancakes freeze well. Separate pancakes with cling wrap prior to freezing. Mix together almond meal, coconut, egg, carbzero, essence and optional sweetener in a medium-sized bowl. Sprinkle bicarbonate soda over top of the batter and mix again. Place 1 teaspoon margarine into a small non-stick frying pan. Heat pan on stove top until margarine melts and sizzles. Fill a ¼-cup measuring beaker with batter. Pour into the frying pan, tilting the pan so that the batter almost covers the base evenly. Cook on one side until bubbles start to appear on uncooked surface of pancake. Turn pancake over and cook until crisp and lightly browned on both sides. Repeat process with remaining batter and margarine. Serve each pancake with 1 tablespoon cream and 2 strawberries. 3g carbohydrate and 29.5g fat. SAVOURY PANCAKES Serves 6 Prep time 10 min Cooking time 5 min Mix first 4 ingredients of sweet pancakes together in a medium-sized bowl. Stir in 1 teaspoon almond essence and ¼ teaspoon bicarbonate soda which has been sprinkled over the top of the batter. Follow steps 2-4 of the sweet pancakes recipe (page 10). Serve each pancake with 1 tablespoon of carbzero cheese sauce (see recipe page 6). without cheese sauce 1.5g carbohydrate and 23g fat. with cheese sauce 2g carbohydrate and 27.5g fat. FRENCH TOAST Serves 1 Prep time 5 min Cooking time 5 min 1 egg 2 tablespoons carbzero 1 slice low carbohydrate bread Mix egg and carbzero together in a bowl. Heat a non-stick fry pan to medium heat. Dip bread in egg mixture until it is completely saturated (all mixture will be adhered). Cook in the frying pan and sizzle until crisp on one side. Carefully flip toast over and cook on the other side. 2.5g carbohydrate and 15g fat. Serve savoury pancakes with onion, capsicum, eggplant and mushrooms or try other cooked vegetables. 10 MAD cooking with carbzero Breakfast 11

7 VANILLA MILKSHAKE HOT CHOCOLATE beverages Using a small handheld beater, blend together ½ cup carbzero and 2 scoops No Sugar Added Vanilla Ice cream (see brands page 31). Serve chilled. Makes 1 serve providing 4g carbohydrate and 26.5g fat. BANANA MILK In a glass, stir 1 teaspoon of banana flavoured milk powder (see brands page 31) into 1 /3 cup carbzero. Serve chilled. Makes 1 serve providing 4g carbohydrate and 16g fat. STRAWBERRY SLUSHIE Using a small handheld beater, blend together ½ cup strawberries (stems removed and chopped), 3 ice cubes, 75ml carbzero and ½ teaspoon vanilla essence. Serve chilled. In a mug, blend 1 tablespoon carbzero with 1 teaspoon cocoa powder (see brands page 31) until a smooth paste is formed. Pour ¼ cup heated carbzero and a few drops of liquid artificial sweetener over the paste. Drink warm. Makes 1 serve providing 0.5g carbohydrate and 16.5g fat. YOGHURT SMOOTHIE In a tall glass, stir together, ¼ cup carbzero and 3 tablespoons diet yoghurt. Serve chilled. Makes 1 serve providing 3g carbohydrate and 12.5g fat. Makes 1 serve providing 3g carbohydrate and 15g fat. CHOCOLATE MILK Stir 1 tablespoon diet chocolate topping into 1 /3 cup carbzero. Serve chilled. Makes 1 serve providing 3g carbohydrate and 16g fat. 12 MAD cooking with carbzero Beverages 13

8 BEEF CURRY mains Serves 4 Prep time 10 min Cooking time 20 min 1 tablespoons vegetable oil 400g beef fillet, sliced 1 tablespoon curry paste 2 cups diced pumpkin 1½ cups carbzero 2 teaspoons coconut essence ½ cup hot water 2 tablespoons fish sauce (optional) 1 teaspoon tamarind concentrate (optional) ½ teaspoon crushed chilli (optional) Place oil into a medium sized fry pan and heat. Cook beef until browned all over. Remove from pan and place to one side. Cook pumpkin in same pan, stirring until browned slightly. Stir in curry paste; cook stirring for 1 minute. Slowly add carbzero, coconut essence, water and optional sauce, concentrate and chilli. Stir until well combined. Continue cooking until liquid comes to the boil. Reduce heat and simmer until pumpkin is soft; approximately 15 minutes. Return meat to pan until heated through. Serve hot. 5g carbohydrate and 29.5g fat. Pictured opposite. PASTA WITH CHICKEN, CHERRY TOMATOES AND PESTO CREAM SAUCE Serves 4 Prep time 15 min Cooking time 15 min 1 tablespoon olive oil 250g chicken mince 1 cup whipped cream (see recipe page 5) 375g rinsed carbohydrate free spaghetti 1 cup cherry tomatoes, halved 1 tablespoon fresh chopped basil ½ cup finely grated parmesan cheese Heat oil in a frying pan or saucepan until sizzling. Add chicken mince and stir until browned, reduce heat and continue to stir often until chicken is cooked through. Add noodles and tomatoes to chicken and stir until hot. Blend together pesto, cream and basil. Mix through the chicken and noodles. Serve while still warm. 3.5g carbohydrate and 30.5g fat. Freeze separate servings into small tight-lidded containers and thaw when needed. Freeze single serves chicken, noodles & tomato in freezer bags. Add pesto & cream on the day. 14 MAD cooking with carbzero Mains 15

9 . SAVOURY RICE Serves 4 Prep time 10 min Cooking time 20 min ½ cup carbzero 1 /3 cup water ½ teaspoon gluten free stock powder 1 tablespoons margarine (or butter) ¼ cup chopped brown onion 1½ tablespoons arborio rice ¼ cup finely grated parmesan cheese Add ¼ cup of hot carbzero stock. Simmer, stirring constantly. Add ¼ cup stock at a time as the liquid is absorbed, making sure the rice is always covered. Continue to stir. After minutes the rice should be perfectly cooked. Add cheese, stir and serve. ( 1 /3 cup) 5g carbohydrate and 12g fat. FISH PIE Serves 4 Prep time 15 min Cooking time 45 min ½ cup peeled, diced potato 1 cup peeled, diced celeriac ½ cup diced onion 1 tablespoon olive oil ½ cup whipped cream (recipe page 5) ½ cup finely grated parmesan cheese 1 tablespoon lemon juice 1 teaspoon mustard powder (optional) 2 tablespoons finely chopped parsley 500g firm white fish fillets, roughly chopped ¼ cup carbzero salt and pepper to taste Fish pie freezes well pre-baking. Cover individual serves tightly with cling film; thaw and bake when needed. Pre-heat oven to 230 C. Place the potato and celeriac into salted boiling water and bring back to the boil for 2 minutes. Reduce heat and simmer for 6 minutes. Drain. In a frying pan cook onion in oil until softened. Add cream and just boil. Remove from heat; add cheese, juice, mustard and parsley. Divide fish evenly (125g each) between 4 small oven proof dishes (ramekins or muffin trays are ideal). Pour equal amounts of cream sauce over fish. Mash potato, celeriac, carbzero, salt and pepper together. Spread equal amounts over fish and sauce. Cook in the oven for minutes; until bubbling and golden brown. Serve hot. 5g carbohydrate and 23g fat. Heat carbzero, water and stock powder in a small sized saucepan until almost boiling, simmer gently. In a small deepbased frying pan melt the margarine over a gentle heat, add onion and cook until soft. Increase heat to moderate and add rice. Stir to ensure rice is evenly coated with margarine. s Increase protein content by adding meat, fish or chicken Try adding coriander, ginger, coconut, garlic or chilli Freeze leftover portions in small freezer bags and thaw when needed. 16 MAD cooking with carbzero Mains 17

10 CAULIFLOWER AND TWO-CHEESE BAKE Serves 4 Prep time 10 min Cooking time 35 min 3 cups small cauliflower florets 1 tablespoon olive oil 1 teaspoon onion salt ½ teaspoon English mustard powder 2 tablespoons lemon juice 6 eggs ¾ cup carbzero 1½ cups grated, extra tasty, matured cheese This bake freezes really well; place leftover individual portions in small containers; thaw and heat when needed. Pre-heat oven to 220 C. Spray a medium sized oven-proof baking dish with an oil spray. Cook cauliflower in a large saucepan of boiling water for 5 minutes. Drain. Return the cauliflower to the pan and stir through the olive oil. Transfer to the baking dish. Whisk eggs, carbzero, onion salt, dried herbs and lemon juice together in a medium sized bowl. Stir in the cheeses and pour over the cauliflower. Bake until bubbling and just browned on top; approximately 30 minutes. 3.5g carbohydrate and 37g fat. BEEF SKEWERS WITH DIP AND VEGETABLE STICKS Serves 6 Prep time 15 min Cooking time 10 min 500g lean beef mince 2 teaspoons onion salt 1 teaspoon crushed garlic 2 teaspoons ground cumin 1 teaspoon each coriander and turmeric 1 tablespoon finely chopped mint 1 egg, lightly beaten 2 tablespoons olive oil 1 cup carbzero sour cream dip (see recipe page 7) 3 baby carrots, peeled, sliced in half lengthways 3 stalks celery, sliced in half lengthways Soak 6 bamboo skewers in water for 30 minutes. Using hands combine beef, onion salt, garlic, spices, mint and egg in a medium sized bowl; shape mixture into 12 balls. Mould 2 balls around each skewer to form sausage shapes. Heat oil in a medium sized frying pan, cook skewers until browned on all sides and cooked through. Serve each skewer with 2 tablespoons carbzero sour cream dip ½ a carrot and ½ a stalk of celery. 2.5g carbohydrate and 35g fat. 18 MAD cooking with carbzero Mains 19

11 MUSHROOM, BACON AND ONION FRITTATA Serves 4 Prep time 15 min Cooking time 35 min YUMMY MASHED POTATO Serves 1 Prep time 10 min Cooking time 5 min 2 tablespoons margarine (or butter) 1 cup chopped brown onion 4 bacon rashers, rind removed chopped 1 teaspoon each dried oregano and basil 1 cup sliced brown mushrooms 1 cup carbzero 3 teaspoons cornflour 8 eggs, beaten Pre-heat oven to 200 C. Place margarine into a large frying pan that is suitable for oven cooking; heat on stove. Cook onion and bacon until just soft. Add dried herbs; cook for 2 minutes more. Add mushrooms and cook until just browned. Blend together carbzero and cornflour; mix this into the beaten eggs. Add egg mixture to frying pan. Using a spatula, stir egg mixture through onion and mushrooms until mixture starts to set. Place frying pan into pre-heated oven; cook for 20 minutes; until golden on top. 4g carbohydrate and 35.5g fat. Frittata stays fresh in refrigerator for 2-3 days. Tastes great hot or cold. 1½ tablespoons diced potato ½ cup diced celeriac 2 broccoli florets 1 /3 cup carbzero, warmed 2 tablespoons grated vintage cheddar Cook potato, celeriac and broccoli in microwave on high for 6 minutes. Drain any water from dish. Mash or purée vegetables with carbzero. Stir through cheese and allow to melt. Serve hot. 4.5g carbohydrate and 24.5g fat. MOUSSAKA Serves 6 Prep time 30 min Cooking time 50 min 1 medium eggplant (400g), thinly sliced salt oil spray 1 quantity carbzero cheese sauce (see recipe page 6) 500g lamb mince (10% fat) 1½ cups mushrooms, sliced 2 tablespoons tomato paste 1 teaspoon ground cinnamon 1 teaspoon allspice salt and pepper, to taste Eggplant layer Pre heat oven to 180 C. Lightly oil a baking tray. Salt the eggplant slices lightly on both sides, then layer them in a colander. Place over a sink and stand for 30 minutes (the bitter juices will seep out). Pat eggplant slices dry with a towel, place them on the tray and bake until tender, ~20 minutes. Set aside until needed. Lamb Sauce Sauté lamb until browned all over. Add mushrooms and tomato paste and cook until mushrooms are tender and nicely browned. Stir in cinnamon and allspice and season with salt and pepper. Assembly Place 2 layers of eggplant on the bottom a 19cm x 19cm deep casserole dish. Add the entire batch of meat sauce. Lay the remaining eggplant slices over the meat sauce; spread the cheese sauce on the top. Bake uncovered for minutes, or until bubbly and browned on top. Serve hot. 4g carbohydrate and 20.5g fat. Cut cooked moussaka into individual serves, double-wrap in foil and freeze. Defrost and reheat in the oven for a delicious, quick meal. 20 MAD cooking with carbzero Mains 21

12 portable food PUMPKIN SOUP Serves 6 Prep time 10 min Cooking time 15 min 2 tablespoons olive oil 3 cups diced pumpkin 1 teaspoon each dried coriander & cumin 2 teaspoons onion salt ½ teaspoon gluten free stock powder 2 cups carbzero 1 cup water Heat oil in a large saucepan. Add pumpkin and stir so that oil coats pumpkin. Add spices, onion salt and stock powder and stir until they coat pumpkin also. Pour in carbzero and water. Bring to boil. Reduce heat and simmer until pumpkin is soft. Purée soup in a blender or food processor. Serve hot. 5g carbohydrate and 23.5g fat. Pictured opposite. SALAD WITH A CREAMY DRESSING Serves 1 Prep Time 10 minutes Place 1 cup shredded lettuce, a handful of baby spinach leaves, 10 snow peas, 1 tablespoon finely chopped basil leaves and 30g grated tasty vintage cheddar into a medium sized bowl. Spoon on 2 tablespoons carbzero salad dressing (see recipe page 7); toss gently to combine. Serve chilled. 1.5g carbohydrate and 23.5g fat. s Try using cherry tomatoes, capsicum, cucumber, olives or bean sprouts in the salad. Mix up your protein choices; experiment with grilled chicken, beef or lamb, hard-boiled egg or fish. 22 MAD cooking with carbzero Portable food 23

13 CHEESE AND HAM SALAD WRAP WITH STRAWBERRY SLUSHIE PIZZA WITH CHOCOLATE MILK Serves 2 Prep time 15 min Cooking time 15 min ½ reduced carbohydrate wrap 1 tablespoon pesto small handful baby spinach leaves 1 large mushroom, sliced 2 rashers bacon, cooked and finely chopped 1 /3 cup grated mozzarella Lay wrap flat and spread evenly with pesto, spinach, mushrooms, bacon and cheese. Place in an oven pre-heated to 200 C for 10 minutes; cheese will now have melted and be bubbling. Chocolate Milk In a mug, blend ¼ cup carbzero with 2 teaspoons cocoa powder until a smooth paste is formed. Pour ¾ cup hot carbzero and a few drops of liquid artificial sweetener over the paste; stir until combined. Divide evenly between 2 mugs and serve with pizza. 4g carbohydrate and 40g fat. CHEESE AND CAPSICUM SLICES Serves 8 Prep time 15 min Cooking time 25 min 1 cup almond meal 1 cup macadamia meal (ground from raw macadamias) 1 tablespoon chopped, fresh basil ¾ cup very finely sliced red capsicum ½ cup grated vintage cheddar cheese 2 /3 cup carbzero 1 egg, beaten 125g margarine Pre-heat oven to 200 C. Grease and line with baking paper an 8-hole rectangular friand pan (or use paper patty cases in a muffin tray). Place all ingredients into a bowl and mix until well combined. Divide mixture evenly among prepared pan. Bake in the oven for minutes. Slices will be browned on top. Stand in pan for 10 minutes and turn onto a wire rack to cool. 2.5g carbohydrate and 39g fat. Serves 2 Prep time 20 min ½ reduced carb wrap 2 tablespoons carbzero salad dressing (see recipe page 7) 2 lettuce leaves 1 cup grated tasty cheese 2 slices ham 2 tablespoons grated carrot ¼ cup bean sprouts Lay wrap flat and layer with carbzero dressing, lettuce, cheese, ham, carrot and bean sprouts. Roll up wrap and slice in half. Strawberry Slushie Using a small handheld beater, blend together 2 /3 cup strawberries (stems removed and chopped), 3 ice cubes, ½ cup carbzero and 1 teaspoon vanilla essence. Divide into 2 small glasses. Serve chilled with wrap. 5g carbohydrate and 27g fat. Muffins freeze well. Wrap individual portions in cling film and thaw when needed. Pictured opposite. 24 MAD cooking with carbzero Portable food 25

14 snacks + desserts VANILLA PANNA COTTA Serves 8 Prep time 10 min Cooking time 10 min 2 teaspoons gelatine ¼ cup granular low sugar sweetener 2 /3 cup carbzero 1 cup whipped cream (see recipe page 5) 2 teaspoons vanilla essence With an oil spray, grease eight 1 /3-cup (80ml) metal moulds. Sprinkle gelatine and sweetener over combined carbzero and cream in a small saucepan. Stir over low heat, without boiling, until gelatine and sweetener dissolve. Add essence. Strain into a medium sized jug; cool to room temperature. Divide cooled mixture among prepared moulds, cover and refrigerate until set; approximately 3 hours. NUT SUNDAE Serves 1 Prep Time 5 minutes A delicious, easy to make dessert or portable snack. The whipped cream recipe is on page 5 and the brands we have used are on page 31. Place ½ cup chopped strawberries (stems removed) and 1 tablespoon carbzero cream into a serving dish. Cover with 2 pieces of melted, sugar free chocolate and 10 crushed pistachio nuts. 4.5g carbohydrate and 16g fat. 1g carbohydrate and 13.5g fat. Pictured opposite. Serve panna cotta with fruit such as raspberries, blueberries or cherries. 26 MAD cooking with carbzero Snack + desserts 27

15 POPCORN AND CHOCOLATE MILK Serve 1 cup air-popped popcorn with 1 quantity of hot chocolate (recipe page 13). Melt butter on the popcorn if desired. 5g carbohydrate and 16.5g fat. RASPBERRY COCONUT MUFFINS Serves 8 Prep time 15 min Cooking time 30 min 1 cup desiccated coconut 2 /3 cup macadamia meal (grounds from raw macadamias) ¾ cup whipped cream (see recipe page 5) 1 tablespoon vegetable oil 1 egg, beaten 2 teaspoons white sugar vanilla essence (to taste) 40 fresh or frozen raspberries Pre-heat oven to 200 C. Grease and line with baking paper an 8-hole rectangular friand pan (or use paper patty cases in a muffin tray). Place all ingredients, except the raspberries into a bowl and mix until well combined. Divide mixture evenly among prepared pans. each muffin with 5 raspberries. Bake in the pre-heated oven for 30 minutes. Slices will be browned on top. Stand in pan for 10 minutes (this allows all fat to be absorbed). Turn onto a wire rack and serve. CUSTARD Makes 2¾ cups Prep time 10 min Cooking time 10 min 3 egg yolks 2 tablespoons cornflour 600ml carbzero liquid artificial sweetener (to taste) vanilla essence (to taste) Whisk egg yolks and cornflour to a smooth paste with a bit of the carbzero. Place remaining carbzero and artificial sweetener into a small saucepan. Heat until it boils. Remove from heat and add yolk, cornflour and milk paste. Add vanilla essence and whisk until thick. Per ½ cup 5g carbohydrate and 24.5g fat. Per tablespoon 1g carbohydrate and 4g fat. LIME JELLY Serves 6 Prep time 5 min Chilling time 4 hrs (minimum) 1 sachet low sugar jelly crystals 1 cup boiling water 1 cup carbzero Empty contents of sachet into a jug or bowl and pour over boiling water. Stir until dissolved. Add carbzero and stir. Divide evenly between 6, ½ cup muffin pans and chill until set; minimum 4 hours. Remove jellies from pan using slightly warmed knife circling around their edge. No carbohydrate and 6.5g fat. s Jelly tastes delicious on its own or with fruit or ice-cream. Try other jelly flavours like mango, pineapple or strawberry. 5g carbohydrate and 29g fat. These muffins freeze really well; wrap individual portions in cling film and thaw when needed. 28 MAD cooking with carbzero Snack + desserts 29

16 BE INVENTIVE WITH CARBZERO APPENDIX BRANDS The recipes in this resource have been developed using standard, proven recipes found in cookbooks, magazines or by word of mouth. Although carbzero has a higher fat content, it can be used in many of the ways that regular milk is used. Because it contains no added protein or carbohydrate it is ideal for use on the MAD and is extremely versatile. Experiment by including carbzero in your favourite egg dishes, creamy sauces, baked products, drinks and more. MAD CARBOHYDRATE COUNTING The table below lists the vegetables that were used in this resource; a household measure and the amount of carbohydrate this measure provides. In this resource the following ingredients have been defined carbohydrate free; margarine, butter, oil, egg, cheese (tasty and vintage cheddar, parmesan, feta, mozzarella), dried herbs and spices, fresh herbs, flavoured essences, fresh meats (beef, chicken, lamb, bacon, fish, ham), gelatine, low calorie granulated sweetener, and low carbohydrate spaghetti. Nutritional values of Australian Foods 1 and actual product labelling was used to determine the nutrient breakdown of each of the recipes. The recipe nutrient breakdowns were accurate at the time of printing this resource, however products do change their composition from time to time, so always check the nutritional label before proceeding. We have used Australian metric measurements in all of our recipes. 1 cup = 250ml 1 tablespoon = 20ml 1 teaspoon = 5ml All cup and spoon measurements are level. White Wings Gluten Free Cornflour Praise Whole Egg Mayonnaise TM Lucky TM Easy Chef Almond Meal Natvia TM Granular Low Sugar Sweetener Herman Brot TM Low Carbohydrate Bread Peter s No Sugar Added Vanilla Ice Cream Nesquik Banana Flavoured Milk Powder Cottee s Diet Chocolate ping Cadbury TM Bournville Cocoa Powder Yoplait Diet Vanilla Yoghurt Vegeta Gourmet Stock Original Recipe Patak s TM Mild Curry Paste Leggo s Tomato Paste Splendier Spaghetti Diego s Reduced Carb Wraps Well Naturally TM Sugar Free Chocolate Aeroplane Jelly Lite Low Calorie Jelly Crystals Vegetable (raw) Potato, diced Pumpkin, diced Carrot, regular Carrot, baby Carrot, grated Capsicum, diced Celeriac, diced Cauliflower, chopped Tomato, cherry MAD CHO counting 1 cup = 150g = 20g CHO 1 cup = 140g = 10g CHO 1 small = 100g = 5g CHO 1 = 30g = 1.5g CHO 2 tbs = 10g = 1g CHO 1 cup = 120g = 4g CHO 1 cup = 150g = 4g CHO 1 cup = 200g = 4g CHO 1 cup = 150g = 3.5g CHO 1 = 17g = 0.4g CHO Vegetable (raw) Eggplant, diced Zucchini, diced Cucumber, diced MAD CHO counting 1 cup = 80g = 2g CHO 1 cup = 120g = 2g CHO 1 cup = 130g = 3g CHO Bean sprouts 1 cup = 100g = 1.5g CHO Snow peas Celery, stalks Mushrooms, sliced 1 /3 cup chopped = 10 pods = 1.5g CHO 1 = 30g = 0.5g CHO ½ cup = 60g = Negligible CHO In this recipe book; 1 cup carbzero = 250g carbzero = 50g fat Unless indicated we have used eggs having an average weight of 60g in all of our recipes. We have been conservative in our estimation of the carbohydrate content of the recipes. This is to ensure the amount specified is the maximum amount of carbohydrate the serving will provide. Onion, diced ½ cup = 60g = 3g CHO 2 tbs = 20g = 1g CHO Broccoli 2 florets = 45g = Negligible CHO Spinach, baby leaves 1 pack = 150g = 3g CHO Lettuce, shredded 1 cup = 35g = Negligible CHO 1 Food Standards Australia and New Zealand. Online searchable database. NUTTAB FSANZ. 30 MAD cooking with carbzero Appendix / Brands 31

17 Vitaflo Australia Pty Ltd Tel Fax Address Vitaflo Australia, 2/110 Balliang St, South Geelong VIC Reg. Trademarks of Société des Produits Nestlé S.A. MADC