Home made lowcarb Guacamole.

So low in carbs, not worth worrying about, serves two. And the taste blows away factory produced food. Avocados are one of the healthiest foods on the planet. 

Ingredients

2 medium sized avocados scrape out the flesh and chop.

I medium sized tomato finely chopped remove seeds

I heaped tablespoon of finely chopped green Jalapeno peppers 

I tablespoon of finely chopped white onion

One teaspoon of extra virgin olive oil

The juice from a medium sized lime

Salt and black pepper to taste

Method

Mix all the ingredients in a pyrex jug or bowl and serve, how easy is that.

Flax bread pizza

Recipe coming soon.

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 !

The low carb food pyramid.

Contrary to what some people will tell you, us low carbers do not base our food on saturated fat. We start with vegetables (non starchy) then add proteins, then healthy fats, nuts, seeds and low carb fruit. Check out the food pyramid, it is the very opposite to the food pyramid that has led to the epidemics of obesity, heart disease and type two diabetes.

Lowcarb Pear, Cinnamon and cream sponge cake.

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

120 grams of pear quarters 

Method:
Mix all dry ingredients in a bowl. Almonds, baking powder and cinnamon.
Melt the butter, I use a Pyrex jug, add the eggs, cream, then add the dry ingredients and mix well. Pour mix into a 6" x 3" micro-wave safe glass dish, cook at 700 watts for 3 minutes. Allow to cool and cut in half. Spread on extra thick cream and add tinned pear quarters, dust with cinnamon powder. Serves four. 

Lowcarb vegetarian and vegan food ideas.

A quick internet search might lead you to think that low carbers and vegetarians or vegans don’t mix. However, I don’t see why this should be, since there are plenty of foods that can form a balanced low carb vegan diet. In this article you will find suggestions for a low carb menu plan, some nutritional info and a list of low carb vegan foods.

Vegan/vegetarian low carb meal suggestions.

Breakfast:

Tofu scramble or omelette/ scrambled eggs or omelette 

Yoghurt with ground nuts and bran and some red fruit 

Hot soy milk with ground nut and bran cereal (beats oatmeal any day)

Smoothie with red fruit 

Slices of nut bread and a cup of hot soy milk cocoa

Lunch: 

Low carb bread sandwich with cheese, nut butter or (vegan) mayo and veggies (see link section below for a nice vegan bread recipe)

Salad with lettuce or cabbage, some seeds, spicy tofu or tempeh (or cheese) and a dressing of oil, tahini or mayo.

Vegan kebab or gyros and sauce in a lettuce wrap

Soup with (soy) cream, veggies and protein.

Leftovers from yesterday’s dinner.

Dinner: 

Cauliflower or celeriac mashed with cream, sautéed kale and mushrooms, veg*an sausage

Indian curry with coconut milk, veggies and protein 

Stir fried veggies and protein with soy sauce

Baked pumpkin with thyme, celeriac mash and a vegan burger

Seitan veggie stew based on soy flour roux

Vegan meatloaf with veggies and mushroom gravy

Chili with veggies and mincemeat analogue

Shepherd’s pie with vegan meat and mashed cauliflower instead of potatoes

Spinach quiche made with eggs or pureed tofu.

Baked vegetable gratin with cream and/or cheese, vegans can use soy or nut cream mixed with nutritional yeast (like those used in mac & cheese recipes).

Dessert:

Cheesecake (made with cream cheese or pureed nuts and tofu)

Tofu chocolate mousse

Baked goods ( low carb vegan baking ) 

Snacks: 

Veggies dipped in pesto, olive tapenade, soy bean hummus or guacamole 

Olives

Nuts and seeds

Avocado

Lowcarb trifle !

Ingredients: Serves 6-8
100 grams of ground almonds

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

A pack of frozen lowcarb summer fruits

300ml of extra thick cream

A handful of toasted flaked almonds

2 x 12.5 grams of instant jelly crystals

Method:
Mix all dry ingredients in a bowl.
Melt the butter, I use a Pyrex jug, add the eggs, double cream, then add the dry ingredients and mix well. Pour into a 6" microwave proof dish. Microwave in a 700watt for 3 minutes. Allow to cool and break up the sponge into small pieces.

 Layer up in a Pyrex bowl ( 7" wide by 4" deep ) the fruit, and sponge. Pour over the lowcarb raspberry liquid jelly and allow to set. Cover the top with extra thick cream and  toasted flaked almonds.

Cauliflower Cheese

Ingredients:

1 cauliflower, broken into bite sized florets
140ml double cream
125g mature cheddar cheese
1-2 tea spoons dijon mustard
1 large free range egg
salt & pepper

Steam the cauliflower (in a colander over a pan of boiling water) until a fork passes easily through the stems. Remove to a baking dish and discard the water.

Pour the cream, cheese (reserve some to sprinkle over the dish) and mustard into the pan over a medium heat and stir until the cheese is melted. Remove from the heat and whisk in the egg. Now pour the mixture over the cauliflower and sprinkle the remaining cheese over the top. Bake in a fan oven at 170 until the cauliflower is golden brown (30-35 minutes).

Cauliflower featured great food of the week.

The cauliflower is one of the most versatile foods in the low carbers recipe book. From cauliflower cheese to finely grated as a rice substitute or mash with butter and use as a topping for shepherds and fish pies etc. With minimal carb content and over three times the vitamin C as potatoes, a truly great food.  

Kale a true wonder food !

Kale a fantastic food packed full of great nutrients and anti-oxidants.Steam for about five minutes add some grated Parmesan cheese and some mixed herbs. Tastes good and a true lowcarb star.

Great grub if time is short !

OK a cheat. Waitrose Charlie Bighams's ready meal, Thai green chicken curry, ten carbs per portion.  The meal tastes fabulous, and is highly recommended.

Kedgeree

Ingredients (serves 2)
1 small cauliflower, grated
1 red onion, finely chopped
 2 table spoons of Patak's Madras curry paste
3 boiled eggs (8 minutes in boiling water), quartered
250g smoked haddock, or unsmoked salmon is also good, poached in water for 5 minutes
Lots of finely chopped parsley, or coriander
Some lemon wedges to serve

Fry the onion in olive oil or butter until soft. Add the curry paste and fry for 3-4 minutes more. Now add the grated cauliflower and cook until all the ingredients are well coloured, maybe 8-10 minutes. Add the flaked fish, then the herbs and finally the eggs. Salt and pepper to taste, then spoon onto warmed plates with the lemon wedges.

A great meal served anytime of day. Will keep you going for hours. Low carb and will keep those BG numbers to non diabetic, very tasty. 

A day of vegan low carbing could look like this.

Breakfast: soy yoghurt with a few tablespoons of ground nuts and fibre in it and maybe a few strawberries or other red fruit.

Lunch: Salad with greens, some seeds, marinated baked tofu strips and an oil-dressing or vegan mayo.

Dinner: Spicy tomato curry with a nice splash of oil, coconut milk, low carb veggies and a decent amount of vegetarian protein like seitan (from wheat gluten), tempeh or anything like that.

Desert: tofu chocolate pudding (this tastes amazing, everybody should try it)

Snacks: nuts, olives, avocado, spicy baked tofu strips, veggies with low carb dip, baked goods made with flax meal, almond meal, wheat gluten, soy flour etc.

That would take you to a daily carb intake of 60-70 grams, not really low, but much lower than what most vegetarians consume.

Plant-based dairy alternatives, such as unsweetened soy milk, soy yoghurt, nut milk and soy cream can be included in a low carb diet, especially since they are often lower in carbs than their dairy counterparts, since they do not contain lactose (a.k.a. milk sugar).

From our new friend in Holland.

Low Carb Cauliflower Rice

Christmas pudd. Lowcarb Of course !

Ingredients:
100 grams ground almond flour
1 teaspoon baking powder
2 large eggs
1 tablespoon of melted butter
2 tablespoons of double cream

100 grams of lowcarb thawed frozen fruits. Blueberries, blackcurrants and strawberries.

60 grams of 90-95% cocoa dark chocolate

Two tea spoons of cocoa powder

One large shot of brandy

A handful of almond flakes and broken walnuts
Extra thick cream

Method:
Mix all dry ingredients in a bowl.
Melt the butter, I use a Pyrex jug, add the eggs, cream, and fruit. Add the dry ingredients and mix. Pour into a medium size Pyrex mixing bowl. Microwave in a 700watt for 5 minutes. Turn out upside-down onto five layers of kitchen paper on a flat plate. Zap in micro-wave for a further two minutes. Melt the chocolate in a heat proof bowl standing in a saucepan of boiling water. Pour over pudding and serve with a scoop of extra thick cream. Serves four.

Great lowcarb bread !

Nutritional Information: If you cut this loaf into 12 thick slices each slice has less than 1 gram of effective carbohydrate, 5 grams fibre, 6 grams protein, and 185 calories.

 Flax meal loaf. Weight of cooked loaf 742 grams.

Ingredients.

2 cups of ground flax seeds (280 grams)

5  eggs

Half a cup of water

One third of a cup of liquid butter

One table spoon of baking powder

One tea spoon of salt

Added mixed dried herbs

Method

Place the eggs in a mixing bowl and whisk. Add the butter and water. Place the flax in another bowl and add baking powder, salt and herbs and mix.… Add the wet mix to the dry mix and mix thoroughly. Place the mix into a non stick bread tin and bake at gas mark 7 for 55 minutes, electric fan oven 200c for 55 minutes. All ovens are different, so you will have to experiment a bit. Add some walnuts and sun dried toms into the mix and you have meal in itself. Just add that lovely butter. The beauty of this bread is that it is easy to make, and requires no cooking skills or special equipment.

To spice this bread up, add walnuts, sun dried tomatoes, Parmesan cheese, what ever you like.

Lowcarb summer fruits cake.

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

100 grams of thawed summer fruits 

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. Pour into a 6" microwave proof dish. Microwave in a 700watt for 3 minutes. Allow to cool and cut in half. Spread on extra thick cream and add 100 grams of Sainsbury's defrosted summer fruits, serves four. 

Another variation on our lowcarb almond flour cake recipes.

Brussel sprouts a true wonder food !

Brussels sprouts are rich in many valuable nutrients. They are an excellent source of vitamin C and vitamin K. They are a very good source of numerous nutrients including folate, vitamin A, manganese, dietary fiber, potassium, vitamin B6 and thiamin (vitamin B1) and a good source of omega-3 fatty acids, iron, phosphorus, protein, magnesium, riboflavin (vitamin B2), vitamin E, copper and calcium. In addition to these nutrients, Brussels sprouts contain numerous disease-fighting phytochemicals including sulforaphane, indoles, glucosinolates, isothiocynates, coumarins, dithiolthiones, and phenols.

For more good food information please visit this great site.

Lowcarb bread roll-bap

Ingredients.

Ground flax seed 40 grams.

Ground almond meal 40 grams.

Baking powder one teaspoon.

A pinch of salt.

One medium sized egg.

One tablespoon of olive oil.

One tablespoon of double cream.

Method

Mix the dry ingredients thoroughly in a mixing bowl, then add the wet ingredients. When thoroughly mixed, pour/spoon into a micro wave proof dish. This bread was made in a Pyrex dish 6" by 2" deep.

　
Heat in a micro-wave oven 700 watt, for 120 seconds. This is a very filling bread and should keep you going for hours.

Broccoli

 

  Broccoli contains almost 5 times as much vitamin C, 8 times as much Calcium, and almost 2.5 times as much Fibre as Potato.  

Portobello mushrooms with pate and cheddar cheese

This food works well as a starter, snack or a main course served with a salad. Portobello mushrooms filled with pate. Cook in an oven at 200c for 15 minutes. Remove from oven, cover with grated cheddar cheese and cook for a further 5 minutes. Easy, lowcarb and tastes great.

The Worlds Healthiest Foods Book

I have lost count of the times I have referred to the Worlds Healthiest Foods website, a fantastic resource of very in depth information on food. From nutrient values to the best way to cook, it is a masterpiece.

After using the free website for a couple of years, I thought it was pay back time, and purchased the book from Amazon, price including postage £28. Maybe it should be renamed ‘the worlds heaviest food book’ ! At 880 pages, close to A4 size and two inches thick in paper back, it’s one hell of a beast.

I cannot recommend it highly enough, the book is not aimed at diabetics, or low carbers, but I believe the book will be priceless, for anyone wanting to understand what good food is all about, and the correct way to prepare and cook, without wasting vital nutrients and flavours. In my opinion, this book is fantastic value for money, and an absolute must have for all foodies, check it out on the website below.

http://whfoods.org/

King prawns cooked in butter, garlic and seasoning.

King prawns cooked in butter, garlic and seasoning. Swede boiled and mashed with lots of butter. Purple sprouting broccoli with a knob of butter. Delicious and very low carb.

Fennel

From the same family as the herb and seed of the same name, it's also known as Florence fennel, finocchio, or sweet fennel, is very popular in Italian cookery. When eaten raw, the texture is crisp and the flavour is quite assertive and anisseedy. Cooked, it's softer and more mellow.

Bangers and celeriac mash

Bangers and celeriac mash with roast fennel and green beans.

Sausages are Sainsbury’s very lowcarb, ultimate outdoor bred 97% pork, at 1.2 grams of carbohydrate per 100 grams, i.e. 3 sausages 200 grams 2.4 grams of carb. Add the mashed celeriac, fresh green beans and fennel. A very tasty meal and very lowcarb, a very easy to prepare meal.

Peel a celeriac and cut into small chunks around an inch square, about 25mm in new money. Boil or steam for around 15 minutes. Drain off water and mash with a couple of knobs of butter. Place the sausages in a Pyrex dish and add the fennel with a little butter. Roast at 200 c for around thirty minutes, turning every 10 minutes, ladle some fat over the fennel. Warm up the mashed celeriac in a micro wave for a couple of minutes. Pour over some gravy (a beef oxo cube) Voila, a great lowcarb and tasty meal. It won’t break the bank and shouldn’t raise BG numbers to an unacceptable level.