Tag: Recipes

Leoni from Low Carb Store: Sauces for meat, fish and vegetables

kaitiscotland1 Comment

parsley-1444019_960_720

Parsley and Lemon Sauce 

 

This goes well with fish or vegetables

1/2 shallot
75ml double cream
2 tbsp fresh parsley
Lemon juice
1 tsp butter
Salt & pepper

Finely chop the shallot and cook gently in the butter until softened. On a low heat add the cream and parsley and cook until hot, stirring. Add a little squeeze of fresh lemon juice, and salt and pepper to taste. Add a dash of milk if you prefer a thinner sauce and pour over your fish and green vegetables.

 

Creamy Mushroom and Garlic Sauce

This goes well with white or red meat

100g mushrooms
75ml double cream
1 tsp butter
1 garlic clove
Salt & pepper

Crush the garlic and add to a pan with the butter. Cook gently for 1 minute then add the mushrooms. Cook until the mushrooms soften then pour in the cream. Heat gently until hot. Season with salt & black pepper and serve over white or red meat.

Spanish-Style Stuffed Marrow

Emma7 Comments

We’ve had a glut of courgettes – we got so many of the blimmin’ things they turned into marrows as we couldn’t eat them fast enough.

So, what to do with them? This massive whopper pictured above I turned into a Spanish-style stuffed marrow dish, adapting it slightly from a recipe I found online to make it low-carb. Another trick is to salt the marrows for an hour or so before cooking. This will make the finished product less watery. Slice the marrow in half length ways and then width ways, scoop out the insides and sprinkle with salt. Place them on a rack, flesh side down and then wipe thoroughly with kitchen paper before using.

Spanish Style Stuffed Marrows

  • Servings: 4
  • Difficulty: easy
  • Print

1 large marrow

  • 2 tins chopped tomatoes
  • 1 bunch spring onions, chopped
  • 3 cloves garlic, crushed
  • 1tbsp olive oil
  • 150g cooking chorizo, chopped
  • 1tbsp smoked paprika
  • 1tbsp Cayenne pepper
  • 1tbsp dried oregano
  • Salt and pepper
  • 100g Manchego cheese, grated (or use Parmesan)

Pre-heat the oven to 180 degrees C.

Heat the olive oil in a pan and add the onions. Cook over a gentle heat until soft and lightly browned – this won’t take as long as cooking normal onions.

Add the chorizo and cook until the fat begins to run – about a minute. Add the tomatoes, garlic, paprika, oregano and Cayenne pepper. Bring to a simmer and cook for ten minutes. You want a nice, thick sauce. Season to taste – you won’t need much salt because of the chorizo, cheese and the marrow already has some salt in it, thanks to the pre-salting.

Place the marrows in a large oven-proof dish, cut side up. Fill them with the tomato/chorizo mixture and top with the cheese and a good grounding of black pepper. Cover the dish with foil and cook in the oven for 30 minutes. Take the foil off and cook for another ten minutes to brown the top.

About 12g net carbs per serving.

 

Low-Carb Eating in July

Emma5 Comments

Ah, July – what to eat now…

As far as we can (and it’s challenging in Scotland) we like to eat seasonally, and some months are easier than others. Presently, I’m coping with a glut of courgettes (zucchini to our American friends) spring onions, tomatoes and potatoes from the garden, as well as a LOT of herbs.

Spiralised vegetables are super trendy at the moment so I could spiralise those courgettes and serve them as a replacement spaghetti. I did make a giant pot of slow cooker ratatouille with plenty of them, using the spring onions and lots of rosemary, thyme and basil.

House and Garden offers this lovely courgette and baked feta cheese salad, which has minimal carbs per serving and would be great as a side dish.

What else is seasonal in July?

Beetroot, salads, peas and aubergines make up the vegetable quotient, while cherries, peaches, strawberries and raspberries are in the fruit category. When you’re eating a low-carb diet to help your blood sugar management, remember the best time to eat fruit is after meals. Why not serve your fruit with some cream or Greek yoghurt to slow down it’s glucose-spiking qualities too?

For fish and meat, prawns, crab, salmon, mackerel and sea bream are seasonal in July. Mackerel works brilliantly with a beetroot salad. Chop some cooked beetroot, mix with sliced spring onions and dress with a little cider vinegar, olive oil, salt, pepper and wholegrain mustard.

Beef and lamb are still seasonal at this time of year. You probably don’t feel like eating a roast, but cold sliced meat in a salad works well. As far as we’re concerned you can serve moussaka whenever you want too.

July recipe ideas

Beef Stroganoff

Steak Au Poivre

Rack of Lamb

Thai Prawn and Chicken Soup

Bon Appetit!

Fittoservegroup: Low Carb Keto Quiche

kaitiscotland2 Comments

Grandma's_Quiche_in_bakeware_pan

Low Carb Keto Quiche

by fittoservegroup

 

I decided to make the crust for this quiche out of coconut flour to once again benefit those who have nut allergies or simply want to reduce their carbs further. I hope this keto quiche inspires you to roll up your sleeves and start creating delicious low carb keto foods for you and your loved ones.

Remember you can always customize this quiche to make it your own. Add or substitute any of the filling items just make sure you keep the eggs and water ratio the same.

Enjoy in good health!

Low Carb Keto Quiche

Crust Ingredients

½ cup (1 stick of butter melted and cooled)

2 large eggs

½ teaspoon sea salt

¾ cup coconut flour

1 teaspoon of sugar substitute (I use Swerve)

Crust Instructions

1.    Mix all the ingredients of the low carb crust just until dough forms.

2.    Roll out dough between two sheets of parchment paper. Set aside.

3.    Transfer crust into a 9 inch, pie pan. Being careful to smooth out any cracks.

4.    Bake at 350 degrees in a pre-heated oven for 15- 20 minutes and set aside to cool.

Quiche Filling

 6 eggs

2 tablespoons of water

1 ½ ounces of Swiss cheese thinly sliced

2 teaspoons of fresh parsley finely minced

¼ cup of finely minced fresh onions (I like to brown mine before adding to the filing for extra flavor)

6 slices of cooked bacon roughly chopped

1 teaspoon of sea salt

½ teaspoon of black pepper

Quiche Instructions

1.    Add the quiche filling and bake at 350 for 25- 30 minutes until the quiche is fully cooked.

2.    Allow to cool slightly before slicing and serving.

3.    Can be eaten hot or at room temperature.

Total Net Carbs per slice 2.9

 

Carrot & Almond Soup

Emma2 Comments

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

    • Servings: 4
    • Difficulty: easy
    • Print

    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.