Shepherds Pie

 Use the standard recipe but substitute the mashed potato with grated cauliflower or mashed swede.

Chicken and mixed vegetable stir fry.

Ingredients: Serves two
2 Large chicken breasts cut into pieces

350 grams of Sainsbury's vegetable stir fry

6 tablespoons olive oil
4 tablespoons soy sauce

 Salt and pepper to taste

Method

Clean, cut and place chicken in a small frying pan I use a small 8" non stick omelet pan add some olive oil or butter and fry on a low heat until starting to brown. Place 350 grams of the vegetable stir fry into a large frying pan or wok. While the chicken is cooking heat the vegetables in some butter or olive oil at a low heat. When everything is piping hot, tip the chicken into the vegetables and stir, add lots of soy sauce and serve. Less than ten carbs, less carbs than one slice of white bread and quick, easy and tasty. I check the chicken is cooked through by cutting a few pieces in half.

Lowcarb Luxury Lasagne, lowcarb food at it‘s best !

Ingredients serves two
250 grams ground/minced beef 

1 aubergine/egg plant
1 red onion

A splash of olive oil

300 ml of double cream

One 400 grams tin of chopped tomatoes

A cup of fresh grated cheddar cheese

Half a red pepper chopped

Half a green pepper chopped

A handful of button mushrooms

Salt, pepper and mixed herbs to taste 

Method:

Fry the finely chopped onion with the olive oil in a large frying pan, Americans call this a skillet I believe. When soft add the minced beef and brown. Add the chopped peppers, mushrooms and chopped tomatoes. Allow to come off the simmer and add the double cream, and stir well. Cut the aubergine into thin slices around 6mm/ around a quarter inch thick. Layer up, one layer of aubergine and one layer of the beef mix, in your oven proof dish, adding some salt, mixed herbs and pepper. Place in oven set at 200c for around thirty minutes. Remove and cover with grated cheddar cheese. Place back in the oven and cook for a further 10 minutes or until the cheese is golden brown. 

A truly great meal, very easy and lowcarb, enjoy !

Pork casserole rustic style.

This meal is an absolute lowcarb stunner, and one of our favourites. 

Ingredients: Serves two
2/3 pork chops remove fat and cut into small pieces

2 large leeks chopped

1 hand full of button mushrooms
1 large sliced carrot
1 table spoon of dried mixed herbs
Approx 1 pint of gravy stock
Salt and pepper to taste.

Method
Clean, cut and place all ingredients in a casserole dish or earthenware oven proof pot with lid. Pour over the stock and cook at 190c in an electric oven 90 mins. Gas mark 5.

What could be easier, very lowcarb, real food and tastes great. Perfect for a cold winters night. Snuggle up with a glass of red wine and a good book. This is called living where we come from.

Great Lowcarb Grub ! Crustless Asparagus Quiche.

Ingredients:
6 eggs

One tin of whole asparagus spears 244 grams
1 heaped tablespoon of Jalapenos green peppers for extra zap
6 tablespoons of double cream

Salt and pepper to taste.

Serves 2-4

Mix the ingredients in a bowl or pyrex jug

Pour into a non stick baking dish 8" x 1.5"

Place the asparagus spears

Place into a pre heated oven at 190c and cook for twenty minutes.

Serve with a mixed salad. Great lowcarb food and won't break the bank.

Salmon and asparagus crepes.

So low in carbs, not worth worrying about. To make the crepes.

Ingredients

200 Grams of ricotta cheese

3 eggs

I teaspoon of cinnamon

A splash of milk

Method

Mix the cheese, eggs and cinnamon into a small mixing bowl. Add a splash of milk if the mix is too thick to run freely. Place a small knob of butter into a frying pan, I use a small omelette pan 8". Heat the butter and spoon in 3 table spoons of mix. Fry until firm then turn over and cook for one minute or until the crepe is starting to brown. This mix makes between 6 and 8 crepes. Allow to cool and fill with salmon and asparagus tips, whatever you like. Roll up the crepe and enjoy. Great at any time and very good for the lunch box or picnics. The crepes are also great a base for a dessert, warmed up with a scoop of low carb ice cream, berries and double cream.

Please note. These crepes do not taste of cheese.

Fantastic Spinach Quiche with Gruyere Cheese & Almond Flour Crust recipe !

Great low carb vegetables !

Swede, white cabbage, savoy cabbage, celeriac, avocado, onion and purple kale. Eat these vegetables and the vegetables in our header. Add some good proteins, such as chicken, pork, fish and eggs. Together with high quality fats. And you have the low carb life style. Less weight, less med's and on your way to recovery from obesity and chronic disease such as type two diabetes.

Lowcarb Coffee and walnut cake with clotted cream.

Ingredients
100 grams of ground almonds

100 grams of walnuts

1 teaspoon baking powder
2 large eggs
1 tablespoon of melted butter
2 tablespoons of double cream
1 tablespoon of instant coffee

100 grams of clotted cream

Method
Mix all dry ingredients in a bowl.
Melt the butter I used a Pyrex jug, add the eggs, cream. Place 1 tablespoon of instant coffee in a cup and pour some boiling water over the coffee, keep water to a minimum, just enough to melt the coffee. Then add the dry ingredients and mix. Microwave in a 700watt for 5 minutes. Allow to cool and cut in half. Spread on clotted cream and add walnut halves. Serves four, around five carbs per portion.

Lowcarb Beef Bourguignon.

Ingredients:

250 grams of diced braising steak 

A handful of shallots

A handful of button mushrooms

50 grams of smoked bacon lardons

1 teaspoon of mixed dried herbs

1 bay leaf (optional)

2 beef stock cubes

1 large glass of red wine

Salt and pepper to taste

1 table spoon of olive oil

Method

Heat the oil (to medium heat)in a frying pan. Add the shallots and mushrooms, fry/saute until golden brown, Remove from pan into oven proof casserole dish. Add bacon lardons to pan and cook until they are lightly browned, add to casserole dish. Finally put diced beef into frying pan and lightly brown each side of cubed beef then put into casserole dish.Make up the beef stock to approx. half to three quarters of a pint, but the red wine should make up about half of the liquid.Bring to a gentle simmer in the frying pan and add the mixed herbs, salt and pepper to taste. Pour over the ingredients in the casserole dish, add your bay leaf (optional). Cover and cook for approx two to two and a half hours at Regulo 4 Electric 180 stirring after the first hour. Serve with steamed broccoli and white cabbage or vegetables of your choice.

 Delicious, very easy to make and very low carb.

Low carb chicken and vegetable curry.

Ingredients serves two
325 grams diced chicken

1 small red onion

2 table spoons of Pataks Madras curry paste

Quarter of a medium sized Swede

A handful of button mushrooms

300ml of double cream

Butter, Salt, pepper and mixed herbs to taste

Method:

Place diced chicken in a large deep frying pan. Add a large knob of butter. Heat and turn chicken until slightly brown on all sides. Add 300ml of double cream and two tablespoons of Pateks Madras curry paste, stir well. Add a handful of quartered button mushrooms and finely chopped onion. Add salt, pepper and dried mixed herbs and slow simmer for around twenty minutes. Cut a quarter of a medium size swede into half inch/12mm chunks and  boil for ten minutes, drain and add to frying pan. Add some cauliflower rice as described on this blog, or you can lightly fry the grated cauliflower in a second frying pan with a little butter until browning.

A great meal, very easy and very low carb enjoy !

Some good fats.

Top 8 Vegetables for Diabetes

Make good quality lowcarb vegetables the mainstay of your diet. Add some high quality fats and protein and you are on your way to weight and diabetes control.

Braised beef with celeriac dauphinoise and mashed swede.

  

Ingredients serves two.
400 grams diced braising steak

1 red onion

2 beef stock cubes

Half a medium size Swede

Half a medium size celeriac

Butter, Salt, pepper and mixed herbs to taste

Method:

Place diced beef in a casserole dish, cover with roughly chopped onion. Place two stock cubes in a jug and add boiling water. Pour the stock over beef and add salt, pepper and mixed herbs. Cover with lid or foil. Cook at 180c for two hours.

Peel and dice the swede, boil for twenty minutes. Drain off water and mash with lot’s of butter, add a little salt, pepper and dried mixed herbs, to taste. Peel the celeriac and cut into slices. Salt and pepper to taste and cover with double cream. Cook at 180c in an oven proof dish for one hour.

A great meal, very easy and around ten carbs, enjoy !

Strawberry Sponge Cake

Ingredients:
100g ground almonds
1 teaspoon baking powder
2 large eggs
1 tablespoon of melted butter
2 tablespoons of double cream

Method:
Mix all dry ingredients in a bowl.
Melt the butter I used a Pyrex jug, add the eggs, cream, then add the dry ingredients and mix. Microwave in a 700watt for 3 minutes. Allow to cool and cut in half. Spread on extra thick cream and some sliced strawberries. Serves four. Less than five carbs per portion

Lowcarb Lasagne

Ingredients serves two.
250 grams ground/minced beef 

1 aubergine
1 red onion

A splash of olive oil

Half a tube of GIA sun dried tomato puree

300ml of double cream

Half a cup of fresh grated Parmigiano Reggiano cheese

Salt, pepper and mixed herbs to taste 

Method:

Fry the finely chopped onion with the olive oil in a large frying pan, Americans call this a skillet I believe. When soft add the minced beef and brown. Add the double cream and tomato puree and stir well, allow to simmer for 5 minutes. Cut the aubergine into thin slices around 6mm/ around a quarter inch thick. Layer up, one layer of aubergine and one layer of the beef mix, adding some salt, mixed herbs and pepper. Place in oven set at 200c for around thirty minutes. Remove and cover with plenty of cheese. Place back in the oven and cook for a further 5 minutes or until the cheese is golden brown. The photograph is before cheese has been added.

A great meal, very easy and very lowcarb, enjoy !