CONTENTS. Low carb smoothies Low carb breakfasts Low carb meat dishes Low carb fish dishes Low carb vegetarian dishes Low carb snacks Low carb treats

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1 CONTENTS Low carb smoothies Low carb breakfasts Low carb meat dishes Low carb fish dishes Low carb vegetarian dishes Low carb snacks Low carb treats 1

2 Smoothies Low carb smoothies Green Smoothie 1 1/4 cups of unsweetened vanilla almond milk 2 ice cubes 2 cups of spinach 1/2 of an avocado 1 tbsp. of roasted flax seeds 4-5 drops of vanilla stevia 1 Blend everything up in a blender. Pour into a glass and enjoy right away. Serves 1 Strawberry Smoothie 1 to 1 1/2 cups frozen strawberries (big handful) Sweetener to taste (stevia) 1 Blend everything up in a blender until smooth and creamy. 2 You may wish to add a splash of water for desired smoothie thickness Serves 1 2

3 Smoothies Low carb smoothies Chocolate Smoothie 1 1/4 cup vanilla almond milk 1/2 avocado 1/3 cup frozen raspberries 1 tbsp. cocoa powder Sweetener to taste (stevia) 1 Blend everything up in a blender. Pour into a glass and enjoy right away. Serves 2 Gingered Carrot-Apple Smoothie 5 g ginger 1 medium carrot, sliced ½ apple, cored and sliced Squeeze of lemon juice ½ tsp cinnamon ¼ tsp allspice ¼ tsp nutmeg Water 1 Blend everything up in a blender (add the water last). 2 You may wish to leave out nutmeg and allspice Serves 1 3

4 Egg and bacon ramekins Low carb breakfasts 2 Eggs 4 Bacon strips Pinch of black pepper Pinch of salt 1 Pre heat oven to Grease two ramekins with a little melted butter 3 Lay 2 bacon strips in each ramekin, overlapping so that there are no holes. Bake in the oven for 5 minutes to "set" the cup 4 Remove from oven and crack an egg in each ramekin and sprinkle with a little black pepper and salt 5 Return to the oven and bake for a further 15 minutes 6 Allow to cool slightly before removing from the ramekins Serves 1 4

5 Veggie breakfast bakes Low carb breakfasts 4 large mushrooms 8 tomatoes (halved) 1 garlic clove (thinly sliced) 2 tsp olive oil 200g spinach leaves 4 eggs Pinch of black pepper 1 Pre heat oven to 200 C 2 Put the mushrooms and tomatoes into 4 ovenproof dishes drizzle over the oil and bake for 10 minutes. 3 Put the spinach into a large colander and pour with a kettle of boiling water to wilt it. Squeeze out any excess water then add the spinach to the dishes. Make a little gap between the vegetables and crack an egg into each dish. Return to oven and cook for a further 10 minutes or until the egg it cooked to your liking. Serves 2 5

6 Spiced turkey burgers Low carb meat dishes 500g Turkey Mince 1 red onion (Diced) Handful of Coriander (chopped) 1 garlic clove (crushed) 2 tsp curry powder 1 egg yolk Salt Pepper 1 tbsp. olive oil 1 In a large bowl mix together the turkey, onion, coriander, garlic, curry powder and egg yolk 2 Combine well with your hands and shape into 4 flat burger patties 3 Heat the oil in a frying pan over high heat then cook the burgers for 5 minutes on each side or until cooked through. 4 Serve with salad Serves 4 6

7 Piri-piri chicken Low carb meat dishes 2 chicken breasts 2 red chillies (Chopped) 2 garlic cloves (crushed) 1 tsp sweet paprika 1 tbsp. red wine vinegar 1 tbsp. flat-leaf parsley leaves (chopped) 1 tbsp. olive oil Lemon wedges 1 Make a few slashes in the chicken breast 2 Put the chillies and garlic in a blender with a pinch of salt. Blend in to a paste then add paprika, vinegar, parsley and olive oil and mix well. 3 Paste mixture over the chicken and leave to marinade for 1 hour 4 Heat oven to 200 C and cook for minutes wrapped in tin foil. Check that the juices run clear. Serving suggestions Serve with lemon slices and salad or Mediterranean vegetables Serves 2 7

8 Philly chicken Low carb meat dishes 4 chicken breasts 120g Philadelphia light with garlic and herbs 4 rashers streaky bacon 1 Cut a slit into the side of each chicken breast to form a pocket and then open out to form a butterfly 2 Spread the philly into the middle of the open chicken breast season well and fold over, pressing the sides together 3 Wrap each chicken breast with 1 slice of bacon 4 Place on a baking tray and bake for minutes (200 C) ensuring the chicken is thoroughly cooked through 5 Serve immediately Serving suggestion Serve with broccoli or spinach and cauliflower rice Serves 4 8

9 Sticky beef stir fry Low carb meat dishes 400g beef strips 1 head of broccoli (Cut into small florets) 2 garlic cloves (sliced) 300g of sugar snap peas 4 spring onions (thinly sliced) Hoisin stir fry sauce 1 tbsp. olive oil 1 Bell pepper 1 Heat the oil in a large frying pan then sizzle the beef strips for 4-5 minutes until browned. Remove and set aside 2 Toss the broccoli and garlic into the frying pan with a splash of water and fry over a high heat for 4-5 minutes until starting to soften. Add the peas & spring onions and stir fry for another 2-3 minutes. 3 Stir in the beef and hoisin sauce. 4 Heat through adding a splash of water if it seems a little dry and serve immediately Serves 4 9

10 Butter Chicken Curry Low carb meat dishes 4 chicken breasts (diced) 1 red onion 1 red pepper Coconut oil 1 tbsp. medium curry spice Half pack of butter 1 tin of chopped tomatoes Ground almonds Handful of cashew nuts 1 Fry the red onion and red pepper in a little coconut oil 2 Add the curry spice and stir 3 Add the chicken and stir 4 Add half a pack of butter and tin of chopped tomatoes 5 Simmer gently for 20-30mins 6 Add salt to taste and if needed thicken with ground almonds 7 Add cashew nuts and serve Serves 4 10

11 Kfc fake-away! Low carb meat dishes 6 chicken thighs 1 cup almond flour 1/s tsp ginger powder 1/s tsp dried parsley 1 tsp paprika 1/s tsp chilli powder 1/s tsp dried sage ½ tsp mustard powder ¼ tsp Chinese five spice 1/s tsp dried basil Salt Pepper 1 Put the ground almonds and all the herbs and spices in a food bag. Seal the bag and shake to mix 2 Add the chicken thighs and shake the mixture to coat the chicken 3 In a baking dish add the olive oil 4 Place the chicken on the oil and bake for 45 mins at 180 C 5 Turn 2-3 times whilst they are cooking to all the coating gets covered in the oil 11

12 3 Ingredient Slow Cooked Chicken Low carb meat dishes 2 Chicken Breasts 1 Pot of salsa 100g cheddar cheese 1 Add chicken and salsa the a slow cooker and cook on medium for 2 hours 2 Add grated cheese and cook for a further 2 hours Serving suggestion Serve with your favourite vegetable and cauliflower rice Serves 2 12

13 Baked Fish Casserole Low carb fish dishes Spinach 2 pieces of your favourite fish Mild curry powder 1 tin of chopped tomatoes 1 red onion (chopped) 2 cloves of garlic (chopped) Basil (chopped) 1 Line a casserole dish with spinach 2 Place 2 pieces of fish on top of the spinach 3 Sprinkle the fish wit the curry powder (Just enough to season) 4 Pour half a tin of chopped tomatoes over the top 5 In a pan fry off red onion & 2 cloves of garlic until soft 6 Put the onions and garlic over the top of the tomatoes 7 Place chopped basil over the top and season with salt and pepper 8 Cook at 180 C for 25-30minutes Serves 2 13

14 Salmon and avocado salsa Low carb fish dishes 2 lbs salmon, cut into 4 pieces 1 tbsp. olive oil 1 tsp salt 1 tsp ground cumin 1 tsp paprika powder 1 tsp onion powder 1/2 tsp chili powder 1 tsp black pepper 1 avocado, sliced 1/2 red onion, (sliced) Juice from 2 limes 1-2 tbsp. finely chopped coriander Salt to taste 1 Mix the salt, chilli powder, cumin, paprika, onion powder and black pepper together. 2 Rub the salmon fillets with the olive oil and the seasoning mix 3 Refrigerate for 30 minutes 4 Pre-heat the grill 5 Combine the avocado, onion, coriander, lime juice and salt in a bowl and mix well. Set aside 6 Grill the salmon until suits your desired preference 7 Top with avocado salsa Serves 2 14

15 Simple Veggie Coconut Curry Low carb vegetarian dishes 1/2 tsp coconut oil 1 clove garlic, forced through garlic press 60g courgette, trimmed and cut into small pieces 50g mushrooms 1/4 Cup unsweetened coconut milk 1/4 tsp mild sweet curry powder 1/4 tsp sea salt 1/8 tsp ground ginger 1/8 tsp ground cumin 1/8 tsp ground coriander 1/8 tsp chili powder 1 Heat oil in a small skillet over a medium-high heat. Sauté garlic for 30 seconds and add zucchini and mushrooms and sauté for 2 minutes. 2 Pour coconut milk in skillet and blend in spice mixture. Cover and simmer over a low heat for 2 minutes. Remove from heat and allow to sit for about a minute. Serve over cauliflower rice and garnish with coriander, if desired. Serving suggestion Serve with broccoli or spinach and cauliflower rice Serves 1 15

16 Egg Bhurji Low carb vegetarian dishes 6 Eggs ¼ cup 1 Onion (chopped) Frozen Peas 2 Green Chillies(chopped) 1 Tomato (chopped) ½ tsp. Garam masala powder ½ tsp. Ginger Paste 1 tsp. Red Chilli Powder Salt 3 tbsp. Olive/Coconut Oil Fresh Coriander l eaves(chopped) 1 Beat eggs in a medium bowl, add salt and red chilli powder and beat well. 2 Heat the oil in a non-stick pan. Add the green chillies, ginger paste and onions and sauté over medium heat until onions turn golden brown. Then add tomatoes and cook until tomatoes are tender and soft 3 Add peas and cook for another 3 minutes. Then add beaten egg and mix well. Turn the eggs upside down to cook the other side well. 4 Sprinkle garam masala powder and garnish with chopped coriander leaves 16

17 Spinach burgers Low carb vegetarian dishes 1 bag spinach 2 egg whites 1 whole egg 1 diced onion 1/s cup grated cheese ½ cup ground almonds 1 tsp red pepper flakes 1 tsp salt 1/s tsp garlic powder 1 Mix all ingredients in a bowl 2 Shape into burgers 3 Cook on the grill for minutes Serving suggestion Use lettuce leaves instead of burger buns Serves 4 17

18 Cheesy cauliflower breadsticks Low carb snacks & soups 4 cups of riced cauliflower (1 large head of cauliflower) 4 eggs 2 cups of mozzarella cheese 3 tsp oregano 4 cloves garlic (minced) salt and pepper to taste 1 to 2 cups mozzarella cheese (for topping) 1 Prepare 2 pizza dishes 2 Roughly chop the cauliflower and add to a blender and pulse until the cauliflower resembles rice 3 Place cauliflower in the a microwavable container and cover with lid. Microwave for about 10 minutes 4 Place the microwaved cauliflower in a large bowl and add the eggs, mozzarella, oregano, garlic and salt and pepper. Mix everything together 5 Separate the mixture in half and place each half onto the pizza dishes and shape into a rectangular shape for the breadsticks 6 Bake the crust for about 25 minutes or until golden (200 C ) 7 Once golden sprinkle with mozzarella cheese and put back in the oven for 5 minutes or until cheese has melted 8 Slice and serve 18

19 Leek and Chorizo soup Low carb snacks & soups 1 leek Chorizo 2 peppers Broccoli stems 2 onion 5 carrots 1 In a large pan boil chicken carcass and ham bone to make a stock 2 Add chicken, chorizo, leek, pepper, carrots and broccoli stalks (or whatever vegetables you have in the fridge) 3 Simmer until cooked 19

20 Rocket & Courgette soup Low carb snacks & soups 1 Onion (Finely diced) 1 tsp olive oil 4 Courgettes (grated) 100g rocket leaves (Roughly chopped) 850ml vegetable stock 1 Cook the onion in the olive oil for 5-10 minutes, until soft. Add the courgettes, rocket, stock and season. 2 Bring to a simmer and cook for 5 minutes, until the courgettes feel soft. Whizz the soup in a blender until smooth. 3 Return to the pan and serve warm. Serves 2 20

21 Baked avocado with egg Low carb snacks & soups 1 avocado 2 eggs Cayenne pepper cheese 1 Remove the stone from the avocado and scoop out a little more avocado to increase the size of the stone s crater 2 Crack an egg into the avocado 3 Sprinkle with cayenne pepper and cheese 4 Bake in the oven at 180 degrees until egg is cooked 21

22 Stuffed peppers Low carb snacks & soups 4 green bell peppers, tops removed & de-seeded 1 pound ground turkey/beef/quorn 2 tablespoons olive oil 1/2 onion, chopped 1 cup sliced mushrooms 1 courgette (chopped) 1/2 red pepper (chopped) 1/2 yellow pepper (chopped) 1 cup fresh spinach 1 can diced tomatoes (drained) 1 tbsp. tomato puree Italian seasoning to taste garlic powder to taste salt and pepper to taste 1 Preheat oven to 350 C 2 Wrap the green peppers in tin foil and place in a baking dish. Bake for 15 minutes in the oven 3 In a skillet over medium heat, cook the turkey until evenly brown and then set aside 4 Heat oil in the skillet and cook the onion, mushrooms, courgette, red peppers, yellow peppers and spinach under tender 5 Return turkey to the skillet, mix in the tomatoes and tomato puree and season with Italian seasoning, garlic powder, salt and pepper 6 Stuff the green peppers with the mixture 7 Return the stuffed peppers to the oven and continue cooking for 15 minutes 22

23 Crispy kale chips Low carb snacks 1 bag of Kale Sea salt Olive oil 1 Preheat oven to 180 C 2 Line a baking tray with baking parchment. 3 tear the kale into bite size pieces. Wash and thoroughly dry kale. 4 Drizzle kale with olive oil and sprinkle with seasoning salt. 5 Bake until the edges brown but are not burnt, 10 to 15 minutes. Serving suggestion Sprinkle with chilli flakes to add an extra kick 23

24 Lettuce Wraps Low carb snacks Romaine Lettuce Slices of Any of the following: Ham, Turkey, Beef, Chicken, Egg, Bacon. Or minced beef with veg 1 Choose your favourite meat and wrap it up in a Romaine Lettuce Leaf, Voila! (Surprisingly tasty) 24

25 Chocolate Bombs Low carb treats 60g Peanut Butter 120g Coconut Oil 60g Butter 50g Cocoa 4tbsp. Sweetener 1 Place butter, coconut oil and peanut butter in a microwave sage container microwave on high for 30 secs (or until melted) whisk to combine 2 Add cocoa powder and sweetener whisk to combine 3 Pour evenly into 30 molds freeze for at least 30 mins, store in the fridge 25

26 Cheese scones Low carb treats 1 Egg 150g Almond flour 1tsp baking powder 50g butter 50ml double cream 80g cheese Salt Pepper 1 Mix the butter in to the almond flour until it become a sand like texture 2 Add baking powder a pinch of salt and a pinch of pepper and mix well 3 Make a well in the centre of the mix and add the egg and cream gently mix. 4 Add grated cheese and fold slowly 5 Separate the mix in to 12 balls and place on a tray with grease proof paper 6 Cook for 20 mins at 180 C or until golden 26

27 Low carb treats Crackers! (great with cheese) 300g of mixed nuts and seeds 1 Egg 2 tbsp water 3 tsp sea salt More seeds for sprinkling 1 Preheat over to 180C and line two baking sheets with parchment paper 2 Finely grind the nuts in a blender. Add the egg, water and sea salt and stir with a wooden spoon until mixture forms quite a stiff dough 3 Divide the dough into two and place each piece on the parchment papers. Roll them out into two rectangles, about 2-3mm thick. If the dough sticks to the rolling pin, use a piece of parchment paper to cover the dough while you roll it out 4 Cut the dough into slices or squares, spray them with a little bit of water and top with more seeds 5 Bake for about 10 to 15 minutes. Allow to cool to let them harden before putting them in an airtight container. Will keep for 3-5 days 27

28 Recipe Index 28