Bootcamp Recipe Thread(943 Posts)
Asparagus Frittata (serves 2)
250g/9oz asparagus, trimmed and cut into 5cm/2in pieces
4 tablespoons freshly grated Parmesan or Pecorino cheese
225g/8oz spring onions, finely chopped
2 tablespoons olive oil
- Cook asparagus in boiling water until tender (7-10 minutes)
- Whisk the eggs and add the cheese and the spring onions
- Pre-heat the grill
- Heat the oil in a large frying pan that can go under the grill
- Put in the asparagus; stir-fry for a minute, then pour in the eaten eggs, moving the asparagus around gently to make sure the egg mixture gets right through, and that the grated cheese is well distributed
- Let the frittata cook over a moderate heat for a few minutes until the underside is cooked and lightly browned, then put the pan under a hot grill for a minute or two until the top is set and golden brown
5.5g carbs per serving
Recipe from Rose Elliot's "The Vegetarian Low-Carb Diet Book"
I have no idea about the carbs in this, and no real quantites either....very very instinctive cook here, dh calls me the Fling-It Queen
onion/spring onion/leek/shallot ..just something oniony
brie or cheese of your choice, something melty is best.
saute the courgettes and onion till about half done, layer into a dish with wodges of brie and bits of ham, add cream..you want enough to be saucey but courgettes do let out a lot of water so err on the stingy side
Into a hot oven for 20-30 minutes, and you can put parmesan on the top if you like a crispy cheesy top
Can be a side dish or a main with salad.
<marking place so thread appears on threads I'm on>
Quick mild prawn curry - for 1 person
20g finely chopped onion
1/2 tsp grated ginger
1 tsp finely chopped deseeded green chilli
1/3 tsp garam masala
Tip of teaspoon of ground cumin, coriander and turmeric.
100g chopped tomatoes
2 tbsp double cream
95g small cooked prawns
Fry onion on medium heat for 5 minutes in 1tbsp oil.
Add ginger and chilli. Fry for 2 minutes.
Add spices, fry for 2 minutes.
Add tomatoes and cook for 10 minutes.
Add prawns and cream. Heat through for 3 minutes.
Serve with steamed green veg and a wedge of lime.
Cut about 200g paneer into cubes then shake in a bag with 1/2tsp salt, 1tsp chilli powder and 1tsp tumeric then fry in oil until lightly browned.
Eat on its own or add to Sag Paneer
375g baby spinach, washed
2 tbsp oil
½ tsp cumin seeds
½ onion, chopped
1 tsp of peeled and chopped fresh ginger
1 green chilli, whole (optional)
1 tsp ground coriander
salt, to taste
125g paneer, cut into cubes
½ tsp garam masala
2 tbsp double cream
1 tsp lemon juice, or to taste
1. Blanch the spinach in hot water for a couple of minutes or until wilted. Drain into a colander and run cold water over it until cool. Squeeze out excess water. Then you can either roughly chop it or blend to a paste in a whizzer.
2. Heat the oil in a large non-stick pan. Add the cumin seeds and fry for about 30 seconds, until fragrant, then add the onion and fry over a low heat until soft. Add the ginger and chilli and cook for a further minute.
3. Add the ground coriander and salt to taste. Cook for another 30 seconds then add the spinach and a splash of water if necessary (the mixture should be loose but not watery). Bring to a boil and then simmer for three minutes.
4. Add the paneer cubes, garam masala and cream. Stir and cook for a few minutes or until the spinach is nice and creamy. Stir in the lemon juice to taste.
455 g fresh green beans, trimmed and snapped (or any other low carb veg)
10 ml olive oil
455 g skinless, boneless chicken breast halves - cut into chunks
180 ml low-sodium chicken broth
85 g smooth peanut butter
10 ml splenda
15 ml low sodium soy sauce
5 g red chilli paste
15 ml curry powder or more to taste.
30 ml lemon juice
3 green onions, thinly sliced
20 g chopped peanuts (optional)
Heat the oil and cook the chicken 5 minutes on each side, or until juices run clear.
Mix the chicken broth, peanut butter, splenda, curry powder, soy sauce, chilli paste & lemon juice in a saucepan over medium heat. Cook and stir 5 minutes, until slightly thickened. Mix in the green beans. Serve over cauli rice. Garnish with green onions and peanuts.
Coconut Chilli Chicken
3 plump stalks lemongrass
50g/2oz fresh ginger
2 hot red chillies
2 tbsp groundnut oil
2 tbsp fish sauce (nam plah)
2 tbsp dark soy sauce
8 chicken thighs
400ml/14oz can coconut milk
1.Peel and discard the outer leaves of the lemongrass- they can sometimes be tough. Cut the inner leaves into short lengths and put in the food processor. Peel the ginger, then slice into thin pieces and add to the lemongrass. Chop the chillies, discarding their stems and add to the ginger. Roughly chop the stems and half of the leaves of the coriander to add to the food processor, reserving the rest for later.
2.Grate the lime zest into the food processor, reserving the limes for later, then turn the machine on and let it chop everything to a coarse paste. Add a little groundnut oil and scrape the sides down with a spatula if it sticks. Add the fish sauce, soy sauce and the tomatoes and process for a few seconds longer.
3.Warm a further tablespoon of groundnut oil in a deep pan over a moderate to high heat and use it to brown the chicken pieces, turning them so they colour nicely on both sides. Lift the chicken pieces out and pour away anything more than a tablespoon of oil and juices. Add the spice paste and let it fry over a moderate heat for two minutes till fragrant, stirring almost constantly, then return the chicken to the pan. Pour over the coconut milk, stir, cover and leave to simmer over a low heat for 15-20 minutes. Test the chicken for doneness making certain its cooked right the way through, simmer for few mins, then add the juice of the limes and the reserved coriander leaves.
Veggie's only - cause we can still have nuts - currently in the oven and smells lovely...
Almond & Coconut cake
1/2 Cup Water
1 Cup Flax Meal
1 Cup Ground Almond (or to make sweeter 1/2 cup ground almond & 1/2 cup coconut flour)
2.5 Tsp Baking Powder
Pinch of salt
Lightly whisk wet ingredients
Mix dry ingredients. Then add wet to dry. Place in a small baking dish and bake for 40min at 180deg
Sorry - I realised I left something out of the ingredients list, so I'm re-posting an edited version:
Oriental stuffed cabbage parcels
I made this up tonight, and it was yummy. This quantity will make enough for 4 generous portions. Will try and be as precise as I can about measurements:
1 large savoy cabbage (or 2 smaller ones)
1 pack 4 pork steaks (currently on offer at Sainsbury - the fatty ones), cut into small dice
1 tin water chestnuts, chopped
1 green chilli, finely chopped
2 cloves garlic, finely chopped
1 inch piece fresh ginger, finely chopped
1 large spring onion or 2 ordinary sized ones, sliced
4 baby sweetcorn, sliced
4 mushrooms, finely chopped
packet fresh coriander, finely chopped
light soy sauce (a good quality brand like Kikkoman)
2 teaspoons Chinese 5 Spice powder
Put the meat and the vegetables (not the cabbage!) into a large plastic/Tupperware box. Sprinkle with the Chinese 5 Spice powder, then add a generous sloosh of soy sauce and sesame oil. (I'm guessing at least 4 tablespoons of each) and season with black pepper. (Don't add any salt - the soy is salty enough). Leave to marinade for at least half an hour.
Heat a wok until it is very hot, then tip the meat mixture in and stir fry for about 5 minutes, until the meat is no longer pink. Leave to cool
Then prepare the cabbage - cut the stalk end off, and peel away the leaves. Cut away the bottom part of the tough stalk - this will make a sort of V-shaped cut up the centre of each leaf. You will need 2-3 leaves per person, and they need to be a reasonably decent size, hence why you may need 2 cabbages. Blanch the leaves for 2 minutes, then drain and leave to cool.
When everything is cool enough to handle, stuff the leaves with the meat mixture and put the rolled up parcels into a steamer. Steam for 10 minutes.
Serve with shiratake noodles shop.waiyeehong.com/food-ingredients/noodles/other-noodles/konnyaku-hot-pot-yam-noodles
A very basic recipe this:
Smoked mackerel fillets
A spoonful of full fat philadelphia
A spoonful of horseradish
A squeeze of lemon juice
Mix up all together - smoked mackerel pate!
Egg Foo Yung
Some chicken breast
A few eggs
5 spice powder
Chopped chilli (optional)
Fry the shallot in a wok, and then add the chicken breats when it has gone brown. Stir in a big shake of 5 spice and a slug of soy sauce. Stir it all madly. Let the chicken get brown in places. Then add the beaten eggs and then keep stirring all the time to scramble the egg. Add the chilli if you like.
Almond and coconut cake is out of the oven - it's a bit brick like despite the addition of baking powder - more like soda bread...and not too bad with butter. Tried the Oopsie rolls last week and this is more substantial - I'd imagine it needs to be eaten inlimited quantities though.
GlitterKitty - they look fab will be trying the coconut chilli chicken tonight
My second batch of Oopsie rolls are in the oven. This time I've put some dried basil, oregano and, erm, English mustard powder in the yolk mix to jazz em up a bit.
I'll let you know
Cauliflower Crust Pizza - yes I did say Pizza
I'm new to this, so if I've got it wrong and it's not allowed I'm mucho sorry but I thought it might be worth a try.
1 cup cooked, riced cauliflower
1 cup shredded mozzarella cheese
1 egg, beaten
1 teaspoon dried oregano
½ teaspoon crushed garlic
½ teaspoon garlic salt
olive oil (optional)
pizza sauce, shredded cheese and choice of your toppings*
To "rice" the Cauliflower: Take 1 large head of fresh cauliflower, remove stems and leaves, and chop the florets into chunks. Add to food processor and pulse until it looks like grain. Do not over-do pulse or you will puree it. (If you don't have a food processor, you can grate the whole head with a cheese grater). Place the riced cauliflower into a microwave safe bowl and microwave for 8 minutes. There is no need to add water, as the natural moisture in the cauliflower is enough to cook itself. One large head should produce approximately 3 cups of riced cauliflower. The remainder can be used to make additional pizza crusts immediately, or can be stored in the refrigerator for up to one week.
To Make the Pizza Crust:
Preheat oven to 450 degrees. Spray a cookie sheet with non-stick cooking spray.
In a medium bowl, stir together 1 cup cauliflower, egg and mozzarella. Add oregano, crushed garlic and garlic salt, stir. Transfer to the cookie sheet, and using your hands, pat out into a 9" round. Optional: Brush olive oil over top of mixture to help with browning.
Bake at 450 degrees for 15 minutes.
Remove from oven.
To the crust, add sauce, toppings and cheese. Place under a broiler at high heat just until cheese is melted (approximately 3-4 minutes).
From Lauren Conrad via Pinterest
tea I love oopsie rolls (god the name is naff though!) with smoked salmon
there will be a cauliflower shortage at this rate
I know, crap name isn't it? Perhaps we should rename them...
They turned out pretty well, I think. I didn't mix the egg white in quite so much this time so they are definitely fluffier, but I think I might prefer the texture of the flatter ones tbh. Anyway, tasted fine with a slathering of butter and I was thinking how great smoked salmon would be!
I'm going to carry on experimenting with adding flavours - wonder how 72% choc chips would work?
Romano Peppers stuffed with feta, pine kernals & mint adapted from a recipe by Catherine Mason, Vegetable Heaven
2 Romano peppers
2 shallots, finely chopped
1 tbsp olive oil
1 clove garlic - finely chopped
200g feta, drain, wash dry and crumble
Zest from 1 lemon (original recipe 1/4 preserved lemon)
15g mint leaves
50 pine kernals toasted
ground black pepper
Preheat oven - fan 190C
1. Cut peppers in half lengthways, leave stalks attached, remove seeds, then rinse and dry.
2.Fry shallots in butter and olive oil until soft, add garlic, cook for a couple of minutes. Set pan aside to cool.
3. Put the feta, mint and lemon zest into a food processor, whiz till smooth.
Miz cheese puree with the pine nuts and the shallots, probably salty enough but taste for salt & pepper.
4. Put the mixture into the halved peppers and place them on an oiled baking dish. Bake cover with foil for 30 min and then uncovered for 15mins.
Spinach & Ricotta Gnocchi - served with tomato sauce or sage butter recipe from Low Carb Vegetarian by Celia Brooks Brown. Serves 4 or 2 with very big appetites!
200g young spinach, washed
2 tbsp parsley, chopped (optional)
1 nice plump garlic clove - or 2 slim ones, crushed
150g ricotta, drained
75g soy flour
100g grated parmesan, plus extra to serve
nutmeg - generous grating to taste...(I don't like nutmeg so I omitted it)
Salt & Pepper
2 shallots, finely chopped
2 cloves garlic, finely chopped
2 cans tomatoes
squirt of sun dried tom paste
75g unsalted butted
16 fresh sage leaves coarsely chopped
To make tomato sauce: Heat oil, fry shallots till translucent, add garlic fry for a minute, add tomatoes and sun dried tomato paste - simmer while making gnocchi and till the tomatoes lose their acidity - at least 30 mins.
To make gnocchi: Wilt spinach, drain and leave to cool. When cool enough to handle wrap spinach in a tea towel and squeeze out as much liquid as possible. Then chop finely.
Mix spinach, parsley if using, garlic, ricotta, soy flour, parmesan, nutmeg, S&P. Then mix well!
Have a big pan of salted boiling water at the ready. Form balls small walnut size. Gnocchi can be frozen at this stage. Drop a few Gnocchi into boiling water and simmer for 3-4 mins, until they have risen to the surface - remove with a slotted spoon, keep warm and cook the next batch.
To make sage butter: Melt butter in a pan over a medium heat. Add a pinch of salt and the sage. Fry till the sage starts to go a golden colour - keep your eyes on it, as it can burn very quickly.
Pour chosen sauce over gnocchi and add some grated parmesan.
6g Carbs per serving with sage butter - bit extra with tomato sauce.
Thanks for the suggestions everyone - am loving the ideas although not doing bootcamp myself.
Not really a recipe, but a quick suggestion. Was very cold the other day and couldn't face the salad I was planning to have with some smoked mackerel for lunch. So I made a quick, almost instant soup that I made up and it was pretty good:
Quick Spinach soup
Boil a handful of frozen whole leaf spinach in whatever stock you have to hand until defrosted (3 minutes or so)
Add some finely chopped mushrooms if you like - they'll cook in a couple of minutes
Also a few walnuts good to give it body if not on boot camp (or veggie - think veggies are allowed nuts?)
Add a slosh of doublecream and a squeeze of lemon
Liquidise in a blender or with a stick blender.
Celeriac and (insert desired flavour here) CRISPS
Use a mandoline or vegetable peeler to create thin slices of celeriac.
Spread on a baking sheet
In a separate dish melt approx 1oz butter per 100g celeriac (I put it in the microwave for about 20 secs)
Add wild garlic/ herbs/ chilli powder to butter, I used approx 1 tsp wild garlic to the melted 1 oz butter.
Use a pastry brush to liberally coat each slice.
Bake for approx 30 mins at 150ish (fan)
They go brown around the edges after about 20mins and don't need to be completely brown to be crisp. They continue to crisp after you take them out the oven as they cool so I'd say they need to be well browned but not all solid brown or all crisp on the tray to be done.
Tip them onto a sheet of kitchen towel to cool.
Hope to get them into a bowl before DH and the DC scoff them all!
ANTagony they sound absolutely marvellous!
Apple and cinnamon flax almond muffins
Maybe not boot camp approved but defo maintenance approved and billions better than standard carb muffs.
Oven to 180
(recipe is in cups - I used one of the small child's 'mugs' that often come in a bowl/plate/cup set - in the night garden actually)
1 cup flax
1 cup ground almonds
3 quarters cup Splenda (or equivalent, to taste)
1 heaped dessert spoon bakIng powder
1 tea spoon nutmeg
1 tea spoon cinnamon
Some vanilla essence if you like
Half cup melted butter
One third cup cream (or water, or cream/water combo)
4 beaten eggs
1 diced cored and peeled apple
Mix everything together in a bowl, mix well
Put into muffin cases, should make about 10 - two thirds fill the cases with mixture. Mixture should be same consistency as normal cake mixture
Bake for 20 mins
Not bad at all- could have warm with double cream!!
Another Brilliant Thread.
I made Thai green curry last night
1/3 jar of Blue Dragon Green Curry Paste 8g carbs
250 ml carton of coconut cream (not creamed coconut) 4.5g carbs
Spring onion 4g carbs
4 Chicken breasts 0g carbs
This served 4 and comes out at just over 4g carbs per portion.
The family had peppers and rice
I had pak choi and green beans which would add about another 4g to the total.
I was going to make cauliflower rice but forgot. I didn't miss not having rice or noodles.
The cauliflower pizza crust is ok, but in my book it's not really pizza if you have to eat it with a knife and fork. After much selfless tasting, I can reveal that the best low carb pizza recipe on the web is this one:
It's really awesomely good. The flax meal I have from H&B has sunflower, pumpkin & sesame seeds in, so isn't zero carb, but is really nutty and tasty and makes a proper crisp base that is very high in fibre and very good for you.
I made one last night, and was full after half of it (and I can scarf a vast wheat based pizza all to myself without even blinking). Which means I have leftover pizza for lunch today, hurrah.
Jacaqueen - you need to find some shirataki noodles. They are zero carb! Unfortunately you will have to seek them out in oriental supermarkets or buy online.
these are the ones I have just discovered.
They are great in Chinese-type food - but also work very well as a spaghetti substitute. I made a lovely carbonara with them.
Thanks MsRinky will give that pizza a go, I have tried the cauliflower crust but it got mixed reviews from the family.
I'm going to pop the recipe for MiMs here as I want to try them at some point this weekend - anyone know the carb value? (I'm presuming next to nothing?)
Muffin in a Minute (posted by QueenStromba)
30g ground flaxseed (linseed)
1/2tsp baking powder (or 1/4 tsp each of bicarbonate of soda and cream of tartar)
1-2 tsp sugar equivalent of sweetener
flavouring of your choice e.g. cinnamon, ginger, cocoa etc
1. Melt the butter in the microwave for 30 seconds
2. Mix all of the dry ingredients well in a cup
3. Beat the egg into the butter and then mix with the dry ingredients
4. Microwave on full for 60 seconds
5. Cut in half and slather with butter/philadelphia/clotted cream etc
I wouldn't bother tbh they are vile. But on the plus side they put you off wanting cake
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