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Fittoservegroup: Low Carb Keto Quiche
Category: Recipes
Delicious low-carb recipes, tried and tested.
Fit to serve: Chocolate coconut cupcakes (nut free)
WordPress.com
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How about I share with you a low carb treat made with coconut flour? I often get asked if I could create more low carb recipes using coconut flour. Nut allergies can be extremely serious and so it’s been a goal of mine to incorporate more nut-free recipes into our blog. Although in theory it may sound like a simple request, it’s just not that easy. Truth is, it took me awhile to learn how to use coconut flour as a good low carb alternate flour.
Aubergine Parmigiana – Low-Carb Sides
Purple foods are good for us. According to the US Department of Agriculture, purple foods have nutrients called anthocyanins. These are antioxidants that protect against cell damage from free radicals.
I’m a big fan of the mighty aubergine. Curry it, roast it, grill it or turn it into ratatouille, this is a vegetable with a lot of uses.
I make my own version of Aubergine Parmigiana, that famous Italian dish. Buy the best quality mozzarella you can find, and top the dish lavishly with grated Parmesan cheese. Serve this as a side dish with roasted chicken. Or just cut yourself a ginormous portion and eat with salad.
Aubergine Parmigiana
- 1 large aubergine, sliced
- 1 ball of buffalo mozzarella
- 1 small onion, sliced
- 2 cloves of garlic
- 1 tin chopped tomatoes (400g)
- 2tbsp oil
- 1tsp dried oregano
- 1tbsp fresh basil, chopped
- 50g grated Parmesan*
- Salt and pepper
Turn your oven to 175 degrees C. Slice the aubergine into half-centimetre thick slices. Drizzle with one tablespoon of the oil and cook in the oven for about twenty minutes. You want the slices softened and lightly browned. Leave the oven on once the slices have cooked as you will be using it again.
While the aubergine is cooking, heat the other tablespoon of oil in a saucepan and cook the sliced onion for five minutes until softened but not browned. Add the tomatoes, garlic and dried oregano. Bring to a boil, turn down to a simmer and leave for fifteen minutes. You want a thick, concentrated sauce.
When the sauce and the aubergine are cooked, rip the mozzarella ball into pieces. Layer up slices of aubergine, tomato sauce and mozzarella in a casserole dish. Grind on some salt and top with the grated Parmesan and a generous helping of pepper. Cook in the oven to heat through and brown the top – about ten to fifteen minutes.
Top with the chopped basil.
6g net carbs per serving.
*The cheese so good, Pepys buried a round of it in his garden during the Great Fire of London.
Wagyu Burgers & Aioli Recipe
This week, I thought I’d share with you this thing of beauty…
I’ve been working on my food photography skills. This isn’t a food blog, but it does feature a lot about food seeing as the saying ‘let food be thy medicine’ applies to people with diabetes more than others. As you can see, I have a long, long way to go…
I’m not a natural photographer. My pictures are often blurry. They definitely lack that crystal-clear focus skilled food photography has, and yet sometimes I look at food blogs and wish they had a bit more of a homemade look to them. Should food be about looks, rather than quality and taste?
Just as with food photography, I’m not good at presentation. I plonk food on a plate, and the most decoration it gets is a sprinkle of parsley. I created this dish – the Wagyu burger with a Portobello mushroom, topped with Roquefort. Delicious, hmm? I do wish I could make things look better, so they appear as they taste.
We got the Wagyu burgers in Aldi. If you wanted to add yet more decadent deliciousness, a rasher of streaky bacon grilled to crispness would work well. You could also add a tablespoon of garlic mayonnaise, and if you want to make your own mayo even better. Here’s the recipe if you want to try it out.
It’s easiest to make mayonnaise in a food processor. My grandmother made it by hand. If you want a workout, feel free!
Aioli
- 1 whole, large free-range egg
- 200ml rapeseed oil (I use Scottish cold-pressed)
- 50ml extra virgin olive oil
- 1tsp Dijon mustard
- 1-2tbsp cider vinegar
- 1 clove, garlic, crushed
- Salt and black pepper
Place the egg, mustard, crushed garlic and a little salt and pepper in the food processor and run the processor until the yolk is thoroughly mixed and pale yellow.
Put the oil in a jug and with the motor running, pour in the oil very slowly. You must go slowly, or the mayonnaise will not thicken up. Slowly means letting it drip in.
Once you have added about two-thirds of the oil, add 1tbsp of vinegar to thin it a little. Add the rest of the oil, taste and season with salt and pepper if necessary. You might want to add another tablespoon of vinegar for flavour and to thin the mix a little. It will taste very garlicky at first, but the flavour will soften over time.
Thanks to the rapeseed oil, your sauce will be the most beautiful golden colour.
The carb count for two tablespoons of mayonnaise is negligible.
Aioli is delicious with so many things. Dip the last of the season’s asparagus in it, spread it on slices of low-carb bread, have it with chicken or fish, and anoint roasted vegetables with generous dollops.
Carrot & Almond Soup
Soup, you say, that’s winter fodder, isn’t it? I could eat (drink?) soup any time of the year, so spring doesn’t put me off a big, warm bowl of comfort.
But during the warmer months, you might want to lighten up a little. This delicately-flavoured soup is perfect for spring and it full of goodies. I spotted these tempting-looking dirty carrots at our local farmers’ market on Sunday and pounced. They were always destined for the soup pot.
When I first went low-carb, I avoided carrots as there were some hardliners at the time who insisted carrots were too sweet. Then, I gave myself a good shake. “Nonsense! The carrot is delightfully delicious.” Carrots as a carb to be concerned about is very much sweating the small stuff. Avoid the cakes, sweets, pastries and overloads of pasta, rice and potatoes instead.
[It’s a bit of a cheek to call this a recipe, as it’s so easy it’s not true…]
Carrot and Almond Soup
2 medium onions, chopped- 2 cloves garlic, crushed
- 4 large carrots, peeled and chopped
- 40ml freshly squeezed lemon juice
- 1-litre chicken stock
- 100g ground almonds
- Salt and pepper
Put the carrots, onions, garlic and stock in a large saucepan/stock pot, bring to the boil, turn down to a simmer and cook until the carrots are soft. It should take about 10-15 minutes, depending on how small you have chopped your carrots.
Take the pan off the heat. Add the ground almonds and lemon juice, and puree with a stick blender until smooth. Add salt and pepper to taste.
I like to top this with a poached egg for extra protein/satiety*.
Allow about 11g net carbs for serving for four or about 14g for three.
*That’s a lie. I meant two eggs…
Fittoservegroup: Peanut Butter Cookies
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Sausage and Onion Frittata
Hopefully, wherever you are in the world, you get to eat outside regularly. As you may know, the authors of this blog live in Scotland where outdoor eating isn’t possible for most of the year.
We’ve just enjoyed an exceptionally beautiful May in the West of Scotland, though, and it did present opportunities for al fresco dining. Frittatas are delicious anyway, but when you eat them outside, they taste that little bit better.
The frittata is a friend to the low-carb diet. Try this one with some green salad leaves.
Sausage and Onion Frittata
- 4 good-quality pork sausages
- 2 small onions, finely sliced
- 100g mushrooms, sliced
- 4 large, free-range eggs
- 1tbsp oil or butter
- 75g strong cheddar cheese, grated
- 2tsp wholegrain mustard
- A few sage leaves, chopped
- Salt and black pepper
Grill the sausages according to the packet instructions until cook through. Chop into chunks.
Heat the oil or butter in a large pan and fry the onions and mushrooms until cooked. This takes about five minutes. Add the sausage chunks and cook for another 30 seconds or so.
Mix the eggs with the cheese, mustard and sage leaves. Add to the pan and tip to coat everything evenly. Lift the edges of the frittata with a spatula to allow the uncooked egg mixture to run underneath. If necessary, you can finish off the frittata under a grill set to medium-high.
Serve with a dressed green salad or some broccoli with butter. Count 10g of net carbs for two servings and 7g for three.
Food2Share: Cauliflower and Chickpea Curry
Vegan Sunday – food2share
Cauliflower and Chickpea curry
Recipe (4 servings) ingredients:
- 2 garlic cloves minced
- 2 tbs Indian curry powder
- 1 can chopped tomatoes (400g)
- florets of 1/2 cauliflower
- 1 onion finely chopped
- 1 red bell pepper finely chopped
- 3cm fresh minced ginger
- 1 tbs olive oil
- 1/2 tsp sugar
- I drained can of chickpeas (400g)
- parsley leaves (for garnish)
- salt, pepper
- 2 tbs Greek yogurt (optional)
In a large cooking pot, heat the olive oil over medium heat. Add the finely chopped onion and the red bell pepper and cook until they are soft and light brown, for about 4-5 minutes. Add the minced garlic and ginger and cook for about a minute. Add the Indian curry and cook for another minute, stirring constantly. Add the canned tomatoes, the sugar and a cup of water. Place the cauliflower florets and let them cook with the cooking pot covered. This will take about 30 minutes, until the florets become soft. Stir occasionally to be sure that your sauce does not stick on the bottom of the pot. Once the cauliflower softens, add the chickpeas and cook for about 6-7 minutes, until they are cooked through.
Remove the pot from the heat and if desired, add 2 tbs of Greek yogurt. Season with salt and pepper and add fresh parsley for garnish.
Low carb store: Almond and Quinoa Flapjacks
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Jovina cooks Italian: Crab stuffed Flounder
What To Cook In January | jovinacooksitalian
Dinner
Crab-Stuffed Flounder
This is a hearty entree and only needs one vegetable as a side. flounder comes in large sizes here on the gulf and mine weighed 14 oz. Substitute an equal amount of smaller fillets. If you can’t get flounder this recipe works well with any flat white fishfillet eg sole.
For 2-3
Ingredients
Crab Filling
1 tablespoon each of minced onion, celery and bell pepper
2 tablespoons mayonnaise
1 tablespoon Dijon mustard
¼ teaspoon seafood seasoning (Old Bay)
1/2 pound lump crab meat
Flounder
12-14 oz flounder fillet or fillets
Paprika
Chopped fresh parsley
Directions
In a small bowl, combine all the filling ingredients, except the crab. Then, gently fold in the crab. Place the flounder in a baking dish coated with olive oil.
Spoon the crab mixture evenly over the fillet or fillets. Sprinkle with paprika and parsley.
Bake at 400°F for 20-24 minutes or until the fish is cooked through.
Diabetes Diet 