Bootcamp Recipe Thread(991 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"
Any ideas for mid morning or afternoon snacks ??
Okra Chips - brilliant for dips.
Chop the stem ends off the okra and slice in half length-wise. Toss in a small amount of light olive oil.
Lie cut-side up in a baking tray and bake at 200c fan for about 15-20 minutes until just brown and crisp. Allow to cool a little & serve.
One packet doesn’t make that many!
Savoury low carb muffinscrustless quiche.
I copied this from an earlier bootcamp (apologies to whoever originated it!) and have put in the ratios for muffins I find work for me on my favourite ham ones!
"Crustless quiches are great - 4 eggs to 250ml cream, handful of grated cheese, add whatever filling you like (salmon and broccoli, bacon bits, mushrooms and peppers etc.). Mix, pour into a pyrex dish, bake at 180 for around 40 mins or until no longer wobbly. Cool, cut into slices, good for snacks on the run."
Muffins: 6 eggs = 375 ml cream 240gms smoked ham (ish), leeks, sage, touch of chilli powder, salt, pepper in eggs and cream.
1 egg = 63ml cream, 40 gm smoked ham
4 eggs, 250 mls cream, 180 gms ham - makes 13, too much liquid.
"Crustless quiche "muffins" are good too. Fry up finely chopped veg (leeks, broccoli, peppers, mushrooms, onions, sweetcorn whatever she likes) and maybe some ham/bacon/cooked salmon. Put in muffin tray holes to 1/3 fill each hole, top each muffin hole with grated cheddar. Then whisk up eggs and a slosh of cream, salt and pepper and pour over the cheese. Bake at 180 for about 30 mins or until "set". They will rise up beautifully in the oven and then sink a bit once cooled. I find 2 eggs does 4 muffins. DH and I eat 4 eat for lunch with soup"
Microwave scrambled eggs with goat's cheese
2 or 3 whole eggs (depending on preference), 1 yolk only
Salt & pepper
Knob of butter
1 tsp double cream
2 tsp soft goat's cheese (or any other soft cheese)
Mix it all in a container, then cook in the microwave on full power for 15 secs at a time, mixing in between each cook. A few seconds before it's completely done, take it out and stir in a teaspoon of double cream and a couple of teaspoons of goat's cheese.
I prepare mine in little tupperware pots then cook it in the microwave at work. It's really quick and delicious and you could add chilli or spinach too.
Prawn curry with cauliflower rice
This is really versatile. You could use chicken, prawns, mixed seafood or even just vegetables. Serves 2.
1 clove of garlic
1 small onion or a couple of shallots
1 green pepper
200ml thick double cream/creme fraiche
2 packs of raw prawns
1 red chilli (or chilli flakes)
1 small piece of fresh ginger, finely chopped
1 tsp cumin
1.5 tsp turmeric
Small handful of fresh coriander
1 large cauliflower
Butter for frying
Melt the butter and add the garlic and onion to soften. Add the chilli, turmeric and cumin, fry on a low heat for a couple of mins.
Add the pepper and ginger, cook for another minute or so, then pour in the cream. Cook on a low heat for about 5 mins.
Chop up your cauli and whizz it into small grains. This can be done beforehand. Tip it into a microwave-proof bowl and cover with cling film.
Add the prawns to the curry mix. They should take about 5 mins to cook, use this to steam your cauli in the microwave. Add the coriander just before serving.
NOTE: If you're using chicken instead of prawns you probably want to add that to the garlic, spices, onion etc and cook it off a bit before adding the cream.
Bake a chicken breast in oven. Cool completely (I usually leave in fridge overnight so it is firm & rather dry.)
Blitz in food processor til its like coarse mince or large-ish rice grains. (Not mush)
Line the bottom of a 9-10" springform pan with greased baking parchment.
Measure chicken in a measuring cup pressing down firmly. ( I usually get around 600ml)
Measure out an equal amount of firm, grated Parmesan cheese.
Blitz this together in food processor, adding herbs: basil, parsley, etc
Tip into pan & firm down. It should be quite thick; less successful if thin.
Bake in moderate (160 deg) oven for 20 min; add toppings* & bake for another 20 min.
Remove, put on rack to cool, but run knife around edge immediately after baking to minimise sticking. Cut in wedges, like pizza. Stores well in fridge wrapped in cling film
* Toppings -LC tomato sauce, olives, pepperoni, more cheese, spinach, basil leaves, courgette sliced in rounds, mushrooms, etc
Marking place. Already LCarb following BIWI's advice from other threads, but want to ramp it up. Getting a boost from the shared stories and tips.
Off to Lidl with a new list...
Marking place. This is a big help. Thanks to all for the inspiring recipes.
Cumin and garlic chicken livers (adapted from Indian kitchen, meera sodha)
400g chicken livers (probably 250-300g once trimmed)
1tsp cumin seeds
2 crushed garlic cloves
Seasoning to taste
Green beans or other low carb veg
Heat a pan over a high heat, melt the butter, when bubbling add the livers.
Turn when thoroughly browned, add the cumin and garlic. I like pink livers so just brown outside then check middle of biggest liver. Take out onto warm plate.
I then put green beans in the pan and seared the outside, then covered for 5 minutes and added to the livers. Once done i poured the buttery goodness left over the beans. Was lovely.
Rose Elliott's Low Carb Granola
I made this yesterday as I have guests coming to stay, who like good granola. I wasn't planning on eating any myself, but it smelt so lovely that I couldn't resist it
I made it with slightly different quantities, so not exactly sure what the carb count would be, but it seems low (according to the counts in the book anyway)
RECIPE BY ROSE ELLIOT
Makes 8 servings at 4.4g net carbs per serving
55g unsweetened desiccated coconut
85g chopped brazil nuts
85g chopped walnuts
85g chopped almonds
85g sunflower seeds
I had a 100g packet of all these nuts/seeds so just used the whole packet, and then whacked in a bit more coconut too
115g melted butter *
1 tsp of cinnamon
I used slightly less than a flat teaspoon, as I'm not greatly fond of cinnamon
1 tsp vanilla extract
Some stevia to sweeten
I used vanilla bean paste instead of vanilla extra and stevia - it contains sugar, so stevia isn't necessary, (as well as being artificial). I used probably a tablespoon of this
85g flax seeds I upped this to match the weights of nuts/seeds
* vegans can use coconut oil instead of butter
To make it:
1. Preheat oven to 180C.
2. Put the coconut, brazil nuts, walnuts, almonds and sunflower seeds into a large bowl. Add the melted butter, cinnamon and vanilla bean paste (or vanilla extract & stevia if you're using this) and mix together.
3. Transfer to a baking sheet/tray and bake in the oven for approx. 10-12 mins, stirring a few times, until golden brown . Keep an eye on it though as it'll burn easily.
4. Remove from the oven and immediately tip into a bowl, to prevent the mixture continuing to cook on the hot baking sheet, and stir in the flax seeds.
5. Once it's completely cold transfer the mixture to a storage container.
Just found this on Pinterest, sounds lovely:
Bag of Green Giant Riced Cauliflower
1 Cup of Shredded Cheddar Cheese
1 Cup of Mozzarella Cheese
2 Large Eggs
Chopped Oregano (optional)
Salt and Pepper, to Taste
Thaw the riced cauliflower bags in the refrigerator until thawed completely.
Using a kitchen towel, place the cauliflower and sweet potato riced veggies in the center of the towel and squeeze as much water out as you can. Take time to continue squeezing for a couple minutes to remove as much water as possible. Place the squeezed veggies in a separate bowl. Squeeze in batches until all the water is removed.
Combine the dried cauliflower and sweet potatoes and add one cup of cheddar cheese a half cup of mozzarella, two eggs, oregano and salt and pepper to a bowl and mix until combined.
On a parchment-lined baking sheet, spread the cauliflower mixture onto the pan and create a rectangle, using your hands to flatten it out.
Bake at 400 degrees for 20 minutes, until the top is golden brown. Remove from the oven and carefully flip over. Top the cooked side with the remaining mozzarella cheese. Return to the oven and bake for another 15-20 minutes, until the cheese melts and the underside is browned. Serve immediately after slicing
Brown some lamb mince and add garlic, salt and pepper, cayenne pepper, paprika, cinnamon, cumin and ground coriander. Then add a chicken stock pot, a slosh of water and a squeeze of tomato puree so the mixture is moist but not watery. Sorry there are no real measurements here!
Thinly slice a whole aubergine and bake spread out in oven trays with cold pressed rapeseed oil drizzled over until it is cooked. Put it on a plate. Slice a whole cauliflower head and put in the same oven trays with turmeric and more oil to bake. Some of the cauli will be nice slices and some just tiny bits but it doesn't matter. When the veg is cooked, layer it in a deep tray with cauliflower on the bottom, then aubergine, then the meat. Then repeat the layers. On the top put a whole tub of garlic and herb Philly in lots of dollops the size of a teaspoon and then grate mature cheddar on top of that. Each layer has freshly ground black pepper too. Bung tray in hot oven for about half an hour until the cheese melts and goes a bit crispy on top.
To accompany it, finely chop the cauliflower leaves (no waste!) and fry in butter with any green veg you have to hand. Broccoli would work really well and any sort of cabbage.
You could also add in thin long slices of courgette to the layers.
Creamy cheesy greens and ham:
Green veg stir fried in butter. I used courgette sticks, sweetheart cabbage, sugar snap peas, and tenderstem broccoli. Added a load of ham that needed eating - chunky offcuts chopped up. Seasoned with garlic, white and black pepper, salt. Then when it was cooked I added some broken up chunks of soft goats cheese. Feta would also work. And a half tub of garlic and onion dip I had in the fridge. Some Philly or cream would also have worked instead. The creamy cheese melted in and was unctious.
Anyone on LCHF- how long into this WOE did noticed change in your shape/ figure?
Crustless spinach and feta pie (invented by me)
4 eggs, beaten
Big spoonful of cream cheese
1/4 small cauliflower, boiled and mashed
1/4 packet of feta in chunks
2 handfuls washed spinach, torn into bits
Salt and pepper
Butter an oven dish. Mix all the ingredients gently together until combined. Bake for 30 minutes. That did me 2 portions.
Could someone please tell me what the difference is between almond flour and ground almonds?
This works really well if you want to make your own mayo
Thai Fish Curry
Serves 4 (although two of the adults (not me!) ate it with rice, might have been a little stingy for 4 without it)
I was craving this while doing bootcamp, but didn't want to use a curry paste because of the amount of sugar in them. This version has no sugar, so might not suit the purists, but honestly, we didn't miss it. I also added some non-Thai spinach, because, you know - veggies!
I shallot, finely chopped
4 cloves of garlic, finally chopped
I red chilli (more if you want it very hot), deseeded and finely chopped
Desert spoon of coriander seeds, toasted then crushed
Teaspoon of paprika (ideally not smoked, it's really to add colour)
400 gms mixed fish, bones removed and flesh cut into 1 inch chunks - I used salmon, hake and cod or the bags of fish pie mix you often get in Tesco etc work well
Can of coconut milk (you can make this lower carb by putting the can in the fridge for a couple of hours so it separates, then draining off the liquid)
2 sticks lemon grass with the ends crushed (bash with rolling pin)
4 kaffir lime leaves
Juice and rind of an unwaxed lime
Desert spoon of fish sauce
Cup of chopped fresh coriander
1/2 a bag of fresh spinach, coarsely chopped
Tablespoon coconut oil for sautéing
1) In a large frying pan, heat the coconut oil then sauté the shallot, chilli and garlic till soft
2) Add the crushed coriander seeds and the paprika and cook for a few more minutes
3) Add the fish, and gently mix it in with the spices and onions
4) Add coconut milk. If you drained the watery part off, it will be solid, but it melts within a minute or so
5) As soon as the coconut milk melts, add lemongrass, kaffir lime leaves, lime juice and rind and the fish sauce
6)Simmer gently for 15 minutes till the fish is cooked
7) Remove the lime leaves and lemongrass stalks, and discard
8) Stir through spinach and fresh coriander and simmer for a minute till spinach is soft.
9) Serve with more green veggies and a sprinkling of fresh coriander
Low carb Courgetti Carbonara
Butter for frying
4 finely chopped garlic cloves
8 sliced largish mushrooms
Pack of asparagus, trimmed and cut into 3 cm pieces (include the trimmed stems)
4 smallish courgettes, spiralized to look like spaghetti
Pack of pancetta cubes or a pack of sliced pancetta cut into small pieces (bacon lardons will also work, or streaky bacon)
Half a teaspoon of dried oregano
1/2 a bag of chopped fresh spinach (frozen is a bit soggy)
150 gms double cream
Grated Parmesan to serve
1) Melt butter in a large frying pan, and add garlic, mushrooms, asparagus, pancetta and oregano. Sauté together on a low heat for about 20 mins till everything is soft and the bacon and mushrooms are starting to crisp up.
2) In a second pan, melt another slice of butter and add courgetti on a medium heat.
You need to watch the courgetti at this point, it cooks very quickly, so I it moving with tongs.
3) At the same time as the courgetti is cooking, add spinach to the bacon mixture. Stir in cream, and bring up to the boil. When the creamy, bacon-ey mixture is piping hot, pour it over the cougetti and stir well.
Season to taste. Serve with grated Parmesan and freshly ground pepper.
Recipe source : my kitchen
Low carb mousakka
Serves 4, very generously
400 gms of lamb mince
2 large aubergines, each sliced into about 15 slices - so quite thinly
1 finely chopped shallot
4 finely chopped cloves of garlic
1 tsp each of ground cumin, ground cinnamon, smoked paprika and chilli flakes
1 cup of finely chopped mint
1 cup finely chopped coriander
1/2 a bag of spinach, roughly chopped
150 mls of double cream
Large handful (or two!) of grated cheese
Olive oil or butter for frying.
1) Pre-heat oven to 200C
2) Lay sliced aubergines in a hot frying pan, drizzle with olive oil, and fry till slightly charred on each side. Try not to move them while frying, except to turn them over, otherwise they will go mushy - so you will probably need to do them in two batches. Lay them on kitchen towel to cool, and grind some salt on them.
3) Sauté the onions and garlic for about 10 mins - you want them soft and translucent, not browned.
4) Add the lamb mince to the onions. Keep breaking it up with a spoon till it's the consistency of coarse breadcrumbs. Let it continue to fry on a low heat for 15 mins then stir in all the dried spices.
5) Continue frying the (now very delicious smelling) mince for about 10 mins - you are looking for a dark brown, almost carmelised look. You will need to continue breaking it up to maintain the breadcrumb texture, otherwise you'll end up with a large, tasty lamb burger.
6) While the mince is carmelising, start the sauce. Put the cream and cheese in a saucepan over a very low heat, and let them begin to meld together.
7) Once the mince is coloured to your satisfaction, add the fresh herbs and spinach. Stir gently to combine, cook for 2-3 minutes then turn the heat off. The spinach will soak up all the lamb fat.
8) Give your sauce a vigorous stir
9) Start assembling your dish. Ideal casserole size for these quantities is a 10 inch oval. Place a layer of aubergine on the bottom (about 10 slices). Add half the mince mixture in another layer, then a third of the sauce. Then another layer of aubergine, the other half of the mince, and another third of sauce. Finally, add a top layer of aubergine and the remainder of the sauce. Sprinkle with cheese and put in a hot oven (200C) for 30 mins over until golden and bubbling.
Recipe credit: none, I made it up!
Sorry if this already listed, I'm still working my way through these lovely pages;
Recipe for celeriac dauphinois
300ml double cream
100 grams mature cheddar cheese, grated (optional)
Dried mixed herbs, salt and pepper to taste.
Optional 2 cloves garlic
Cut the celeriac into quarters then peel. Slice the celeriac into 5 mm thick pieces. Place a layer in a baking dish and add some double cream and dried herbs, salt and pepper. Continue layering up. Place in a hot oven 200 centigrade and cook for 40-45 minutes. Remove from oven and add a layer of grated cheddar cheese (optional). Place back in oven and cook until cheese is golden brown. Serves 4
I hope nobody has already posted this one. I'm still working my way through the whole thread.
green pesto chicken
Quantities for 3 servings but adjust as needed.
2 large raw chicken breasts or 3 small ones. Could also use boneless thighs, cooked meat stripped off a roast chicken. Turkey escalopes or pork medallions also work really well. You can replace meat with large flat mushrooms.
1 head of broccoli cut into small sprigs including stems cubed
1 small cabbage, or spring greens or kale sliced thinly
Any other green veg you have lurking in the fridge, sliced
1 tub Philly
Hot water (I guess you could add cream instead if you wanted to up the fat content)
1-2 tablespoons of green pesto. More or less depending on how strong you want the flavour.
Slice meat (or mushrooms) into thin slices and brown in a frying pan in oil or butter. I prefer cold pressed rapeseed oil. Put on a warm plate when cooked through.
Hob on medium-heat. Add broccoli to pan and stir fry in chicken juices for 3-4 mins, then chuck in the sliced greens and other green veg to pan. If using green beans put them in the same time as the broccoli. Add a splash of water to deglaze the pan and create some steam to cook the veg (put lid on for a couple of mins). When veg is cooked, add chicken back in. I like my veg a bit crunchy as wet soggy broccoli will be horrible in this recipe
and any other one. There may be a little water left in the bottom of the pan still.
In a jug or bowl combine the pesto and Philly. Add any water drained from the pan and a dash of hot water from the kettle. Use your judgement, you need enough to loosen the sauce so it's not stodgy, but not too much that it's runny. Whisk it by hand but don't worry about lumps, they will melt when heated. Pour sauce over contents of pan and mix in. Put back on heat to warm through. Sprinkle with fresh black pepper and Serve!
Best thing is this meal only uses one pan, so it's easy on the washing up!
Super easy creamy mushroom sauce
Fry onions in butter
Add 1 heaped teaspoon paprika (or to your own taste)
Huge dollop of double cream
Serve with any meat, fish, tofu etc
*then sprinkle with chives.
Can use brandy and (carefully) flame instead of wine, makes it richer and sweeter.
Chicken liver stroganoff
Bear with me. I know many people hate livers, but this doesn't taste particularly livery. Chicken livers are very cheap, and this tastes wonderful (and is pretty high fat)
400g chicken livers
2 large eschalon shallots
Approx 125g butter
100ml double cream
Quarter to one teaspoon chilli powder
Tablespoon chopped chives
Splash dry white wine
Take a chunk of butter and fry the shallots and mushrooms. When soft take off the heat and put onto a plate. Trim any connective tissue and pat dry the chicken livers. Heat another chunk of butter and before it's fully melted turn the heat up high, add and crisp the livers. When almost fully cooked (I like pink livers so 8-10 minutes, more like 15 minutes if you like well done) add the cooked shallots and mushrooms and another chunk of butter. Cook for a couple of minutes then take the pan off the heat. Add the paprika and chilli powder, season well. Add the double cream and season well. Combine over a low heat.
2 very large or 3 moderate portions.
Based on 2 large portions, per portion:
6.6 g carbs, 161.6 g of fat, 48g protein.
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