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Low-carb bootcamp

Join discussions about low-carb bootcamp plans, meals and progress. Consider speaking to a medical professional before starting any diet.

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Bootcamp Recipe Thread

997 replies

BIWI · 11/04/2012 11:31

Asparagus Frittata (serves 2)

250g/9oz asparagus, trimmed and cut into 5cm/2in pieces
4 eggs
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"

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BIWI · 05/09/2012 12:21

That's probably too carby for Bootcamp, but good to have for Bootcamp Light/Maintenance if ever I get there

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PrincessSparkle86 · 05/09/2012 15:43

Is it really :O ive had it for lunch!! Does it make a difference if i dont snack in between meals... Plus i missed breakfast, so shouldnt i b ok?? X

BIWI · 05/09/2012 16:28

What other carbs have you had/are you planning to have today?

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PrincessSparkle86 · 05/09/2012 16:35

Ive had friuut juice diluted.. Half the satay sauce with one chicken breast and some little gem, grated parmesan and one slice of salami.. Thats it so far!

Not sure about dinner yet x

BIWI · 05/09/2012 18:12

Fruit juice?! That's way too carby! How much did you have?

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BIWI · 05/09/2012 18:14

20g of carbs in one 200ml serving of Tropicana

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PrincessSparkle86 · 05/09/2012 18:46

Yes not pure juice the juice you dilute. Im aware its very sugary but i dont drink water coffee tea or milk so theres not much left for me to deink other than fizzydrinks and im cutting that out x

BIWI · 05/09/2012 18:47

You mean squash? Which kind? They can still be very sugary/full of carbs. Can you not drink fizzy water instead? That's all I drink! To be honest, you would be better off drinking fizzy diet drinks (from a carb perspective)

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PrincessSparkle86 · 05/09/2012 19:15

I was having way too much coke.. So iv had to cut it out near enough altogether.
We normally have robinsons, no added sugar apple and blackcurrant or ribena.. I thought fizzy water ha such as much sugar in as the cordial.. I do like the flavoured waters Smile

BIWI · 05/09/2012 19:40

Not flavoured stuff, just ordinary fizzy water.

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BIWI · 06/09/2012 22:02

Slow-Cooked Coconut Ginger Pork

From www.marksdailyapple.com:

A large cut of pork is slow cooked until tender and infused with the spicy, aromatic flavor of ginger, garlic and coconut milk. Salty, savory pork fat drips off the roast as it cooks, swirling with the ginger-scented coconut milk to create an incredibly flavourful broth. When coconut milk cooks for hours it loses its milky quality and looks more like coconut oil. Still, it adds a creamy richness to the broth and seeps into the meat, giving it a slightly sweet flavor.

Unless you?re feeding a large group, meals from a slow cooker typically provide leftovers for days. On the first night, serve the succulent pork and rich broth in bowls filled with raw shredded cabbage or steamed cauliflower rice. The next day, shred the meat over a salad. After that, add the meat to a stir-fry or omelet or eat it cold straight out of the refrigerator. Anyway you serve it, you?re going to love it.

Servings: 6-8

Ingredients:

3 to 4 pound boneless pork butt/shoulder roast
1 teaspoon ground coriander
1 teaspoon ground cumin
1 teaspoon salt
1 teaspoon black pepper
2-inch piece of ginger, peeled and thinly sliced
4 cloves of garlic, finely chopped
1 onion, peeled and cut into 8 chunks
1/2 can of coconut milk
Lime wedges for garnish
Instructions:

Mix together the coriander, cumin, salt and pepper. Use your fingers to rub the seasonings all over the roast.

Place the meat in a slow cooker and surround with onions, garlic, ginger and the half can of coconut milk.

The roast will give off moisture and fat while cooking, doubling or tripling the amount of broth by the time the roast is ready.

Cover the slow cooker and cook on high for 5 to 6 hours or on low for 8 to 10 hours. Although both cooking temperatures give delicious results, meat cooked on low will be the most tender.

I used coconut cream because I had bought this mistakenly. For a small joint (1kg) I used the whole carton. I also added the juice of a lime, a chopped red chilli and some chopped coriander.

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TellMeLater · 07/09/2012 11:38

Ginger pork looks good BIWI

Here's the links to the cream cheese pancakes and the cinnamon crunch cereal - the easiest method for rolling the cereal thinly, is to roll it between parchment paper.

BIWI · 07/09/2012 12:01

I should also say, re the pork, I also substituted shallots for the onion - 2 large banana shallots instead of the one onion

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BIWI · 08/09/2012 13:37

Spanish Chicken (adapted from the Idiot Proof Diet Recipe Book)

olive oil for frying
4 skinless chicken breasts, each cut into 3 slices
100g shallots, sliced (this will be roughly 2 banana/echalion shallots)
Sainsbury's Taste The Difference Lincolnshire Pork Sausages (six, cut in half)
225g chorizo sausage
160g red pepper (a large red pepper)
1 tablespoon paprika
Sainsbury's Basics carton of chopped tomatoes

Heat the oil in a large saucepan or casserole dish, and fry the shallots until golden; season with salt and black pepper
Add the sausages and brown, then add the chicken to brown
Chop/slice the chorizo into bite-sized chunks/slices and add to the pan along with the sliced red pepper, the paprika and the chopped tomatoes; add about half a carton of water as well
Bring to the boil, turn the heat down and cook for around 30 minutes until everything is tender. Because I used chicken breasts, you don't need to cook for too long as they will dry out.

I couldn't find a carb count for the chorizo that I used, so this is based on a generic carb count for paprika.

But on the basis of the ingredients above, this lot comes to 45g carbs for the whole thing. I reckon it would easily feed 6 people, in which case, it would be 7g carbs per serving.

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Medal · 09/09/2012 20:33

BIWI, can you please post your lamb breast in slow cooker recipe here as I can't find it on the main thread. Thank you!

BIWI · 09/09/2012 20:43

Season the meat generously with sea salt and black pepper
Heat a small amount of oil in a frying pan and then brown the meat on all sides
Put into the slow cooker and cook for around 6-8 hours

That's it!

Easy peasy and absolutely fabulous

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Medal · 10/09/2012 09:26

Thank you Grin. Shall defo be giving that a go!

BIWI · 11/09/2012 20:36

Celeriac Boulangere

I made this tonight, and it was lovely!

600g celeriac (1 large celeriac) peeled
250g shallots (about 3 large banana/echalion shallots)
chicken stock - about half litre* ( I used this, but any chicken stock would work
3-4 cloves garlic
sea salt and black pepper
grated mature cheddar (gruyere would be nice, but I only had cheddar!)

Cut the celeriac into chunks, and then slice the chunks. (If you have a food processor, use the fattest slicing blade)
Peel and slice the shallots
Mix the shallots and celeriac together in a reasonably shallow casserole/baking dish
Crush the garlic and mix into the celeriac/shallots, along with a good seasoning of black pepper and sea salt
Pour the stock into the dish, then cover with foil/a lid and bake on a medium heat for around half an hour; take the foil/lid off and bake for another half an hour, so that the stock reduces - just make sure it doesn't burn on top.
When it's sufficiently dry/cooked through, top the dish with plenty of grated cheese and bake again until the cheese is browned.

  • I found that using the whole amount of stock was too much - 3/4 of this amount would probably have been better. I had to put the dish in the microwave on high for 10 minutes to boil the excess off, and it was still a bit too liquidy when I served it - although it tasted lovely!

Serves 6 easily

23g in total.

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BIWI · 11/09/2012 20:37

23g of carbs in total.

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Salbertina · 12/09/2012 07:14

Low Carb Fish pie:

Hake/cod chopped
Smoked salmon chopped
2 courgettes chopped
Several mushrooms chopped
Lots of garlic
2 beaten eggs
A little flaxmeal -optional
Generous amount of olive oil, cream
Swish of lemon juice and white wine
Little grated cheese- Parmesan or gruyere
Rosemary, bay leave, nutmeg, pepper & salt to season

Put in casserole dish in preheated oven (180c) for about 20-30 mins

Serve w fresh rocket/spinach leaves

V v tasty- Dh doesn't 'do' fish but had 5 helpings!

BIWI · 12/09/2012 08:03

Can you give us an idea of the quantities you used, Salbertina? And what do you do - do you just mix it all together and pile it in the casserole dish?

Sounds lovely though!

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Salbertina · 12/09/2012 10:03

Hi BIWI

Yes, was supervising hmk, feeding pets at the time so just chucked it all in together, super-easy.
As for quantities, packet gone in recycling today, but a healthy serving for 2 of main fish( sorry no real idea, 200-400g?), supplemented by salmon scraps- probably about 100g worth. Main thing for me is a) v easy b) good for using up leftovers
Should have made roughly 4 portions but as I said, we ate it all up, gluttons Blush
At least of the low-carb kind!

captainmummy · 15/09/2012 11:18

Thought I'd post this in the right place -

Spiced Butternut

basically boil the peeled cubed squash with a bayleaf and some turmeric, curry powder and a star anise (if you have one, i never do). Fry some chopped onion (or shallot) in butter and oil with ground coriander, garlic and ginger. Drain squash (leave a bit of liquid) remove whole spices and mash slightly. Pour the butter over and mix a bit. I used to serve as a vegetable at curry evenings but can eat it all by itself all by myself....

PrincessSparkle86 · 21/09/2012 12:00

captainmummy the spiced butternut sounds delish...a good alternative to a bombay potato :D

captainmummy · 21/09/2012 17:13

Thanks PrincessS - not really Bombay Pots as no tomato, but yummy in it's own right!

Having Italian Fish Stew tonight -

Chop onion/shallot and a bulb of fennel and sweat in oil. Add tin tomatoes and some stock, and a lemon cut into 4 thick slices and simmer till thick. Add white fish cut into chunks and simmer til cooked, stir in a few leaves of basil.

Serves 2 greedy people.

I used to serve with crusty bread or mash but it's nice on it's own too. (Am using up leftover mashed swede tonight but don't know if I would recommend that!)