Low carb store: Meatball bombs

 

meatballs

This recipe makes four bombs and they each have 4g of carbohydrate.  We have meatball recipes separately on this site.

 

Ingredients

  • 120g grated mozzarella
  • 65g almond flour
  • 2 tbsp full fat cream cheese
  • 1 medium egg
  • 1/2 tsp dried herbs
  • 2 tbsp butter
  • 1 garlic clove
  • 4 cooked meatballs
  • 8 tbsp passata

Pre-heat the oven to 180c and prepare a baking sheet with a layer of greaseproof paper. Put the mozzarella and cream cheese in a bowl and microwave for 30 seconds – stir. Add the egg and almond flour and mix to a dough. Divide into 4 equal parts and flatten out gently with the palm of your hand. Place a meatball in the centre of each circle and top with a good dollop of passata and a sprinkle of mozzarella. Bring the sides up and around the meatball and squeeze together at the top to form a parcel. Crush the garlic clove and melt with the butter. Spoon the butter over each of the bombs and sprinkle with herbs. Cook in the oven for about 20 minutes or until golden brown. Devour immediately.

Cheese Please – It’s Good for You!

Dig in - it's good for you.
Dig in – it’s good for you.

This week, our attention was drawn to a study that suggested that cheese is good for you.

The results of the study (which came out earlier this year) had looked at the effect which is often referred to as the “French paradox” – i.e. why do French people tend to lead long and healthy lives while consuming diets high in saturated fats?

As readers of this blog may well know, saturated fat has hit the news a lot recently – with suggestions that its previously terrible reputation in terms of what it does for your health was undeserved. This study carried out by scientists at Aarhus University in Denmark seems to add to the rehabilitation of saturated fat’s reputation.

The Danish research suggested that fermented dairy products could contribute to longevity and health. French people have a lower incidence of coronary heart disease and an average life expectancy of 82 – eating an average of 23.9kgs of cheese a year, while the Brits eat a mere 11.6kgs and suffer from twice the levels of cardiovascular disease and a decreased life expectancy (81).

Continue reading “Cheese Please – It’s Good for You!”

Super Sides for Low-Carb Diets

Steak, chicken and fish – all nice ingredients by themselves, but all the more nicer when accompanied by a delicious side dish!

Side dishes are what will keep you on the straight and narrow on a low-carb diet as they prevent boredom. Sure, a lovely piece of steak accompanied by salad can be nice, but second time round it’s even better with home-made coleslaw. Strips of lamb fried with cumin and served with spiced onions are fantastic and roast chicken paired with cheesy leeks is unbelievably delicious.

Here are three super sides to be going on with.

Home-Made Coleslaw

  • Servings: 4-6
  • Difficulty: easy
  • Print

Leeks, cream and cheese pre-cooking.

  • 200g white cabbage
  • 2 medium-sized carrots, peeled
  • Two spring onions
  • 1 tbsp garlic chives
  • 3-4 tbsp mayonnaise

Finely slice the cabbage, and grate the carrots. Chop the spring onion and mix all the vegetables with the garlic chives. Add in the mayonnaise and allow to sit for 10 minutes to allow the flavours to mix.

Carbs: total about 32g, with about 8g fibre

Spiced Onions with Sumac

  • Servings: 4
  • Difficulty: easy
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spiced onions
1 large white onion

  • 1tbsp sumac
  • 1tbsp white wine vinegar
  • 1tbsp finely chopped parsley
  • 1tsp sea salt

Peel the onion and cut it in half. Finely slice into half-moons. Mix with the salt, sumac, vinegar and parsley with the onions and leave to sit for 20 minutes. (This softens the onions and takes away that strong, bitter taste you get from raw onions.)

Carbs total: about 18g, with about 3g fibre

Cheesy Leeks

  • Servings: 6
  • Difficulty: easy
  • Print

Leeks, cream and cheese pre-cooking.
Leeks, cream and cheese pre-cooking.

  • 800g leeks
  • 2 slices garlic
  • 25g butter
  • Olive oil
  • 1tbsp fresh thyme
  • 100g cheddar cheese, grated
  • 200ml double cream
  • Salt and freshly-ground pepper
  • Grated nutmeg

Take off the leeks’ outer leaves, split down the middle without cutting all the way through and wash. Dry well and slice into rings.

Melt the butter in a saucepan with the oil. Fry the leeks with the garlic and thyme for five minutes until softened. Season with salt and pepper.

 

Add three-quarters of the cheese to the double cream and mix well. Add the grated nutmeg.

Place the leeks in a shallow, oven-proof dish and pour over the cream and cheese mix. Top with the rest of the grated cheese and add some more black pepper.

Cook for 20 minutes at 200 degrees C.

Carbs per serving: 18g, with 2.5g fibre

For more delicious low-carb recipes and menu plans, see The Diabetes Diet by Dr Katharine Morrison and Emma Baird