Bootcamp Recipe Thread

[BIWI]

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"

Not for Bootcamping but this chocolate cake is too good to go missing so I'm recording it here, for the next time I need a quick lowish carb pudding! 8g carbs per portion.

3 MINUTE CHOCOLATE CAKE

1oz or 1/4 cup ground almonds
1 tablespoon cocoa powder - unsweetened
1/4 teaspoon baking powder
1 tablespoon Truvia

2 tablespoons butter
7 squares 85% cocoa green & blacks
1 egg

Mix the ground almonds, cocoa, baking powder and Truvia, try to get rid of the lumps of almonds. Melt butter and choc together in microwave, add to the almond misture, then add an egg and mix well. I taste mine for sweetness. I put mine in a small pudding bowl - a ramekin might work. Cover with cling film and vent by cutting a small slit in center. Microwave on HIGH 1 minute until set but still a little moist on top. I did mine for 1 minute then 20 seconds followed by another 20. Cool slightly and serve warm topped with double cream.

Makes 2 servings
Can be frozen

And I did one for the dcs using 2 tbsp of sugar rather than sweetener - micro'd for 1min 20secs - they said it was like a chocolate fondant!

Hi. I've just been told about this great thread.
I feel inspired by all the recipes, thank you

My own favourite is Chicken Cordon Bleu
Chicken breast, bashed flatter (cover with clingfilm & use rolling pin)
Place piece of prosciutto, then slice of gruyere over chicken
Roll up & secure with wooden sticky thing
Roll in beaten egg & grated parmisan

Oven for 180* for 40 mins.

Just discovered this most amazing low carb recipe forum, recipes are interesting and packed with flavours and what's more they have photos - I love to see photos of the food I'm about to cook, I eat with my eyes . Can you tell I'm excited...I love food!

Low Carb & Paleo Cooking in Style

I'm trying this recipe from the site at the weekend. It looks good doesn't it?

Bubble and Leek

1/4 thinly sliced leek
1 1/2 cups sliced cabbage
Salt and pepper
1/4t smoked paprika
1 egg
1/4 cup cheese chunks
Rasher of cooked chopped bacon

Method
Soften cabbage and leek in microwave a couple of minutes.
Let cool a little, mix through an egg, s&p, smoked paprika (my spice of the moment) bacon and chunks of cheese.
Press in to an oiled 4" ring (or oiled or lined muffin tin)
Bake at 190 for 30 mins.
Cover after 10-15 mins so it doesn't burn
Serve topped with fried or poached egg if desired

Another one - BIWI don't shout it contains Stevia - you could omit though

You remember me banging on about the cream cheese pancakes from the blog "I Breathe..." well this is the tweaked version and it's the difference between crepe-like -would also work for lasagna sheets, or a tortilla wrap and proper fluffy pancake....these are the proper fluffy pancake! If you want to make the crepe-like version just leave out the coconut flour and the baking powder (and change the flavourings for savoury)

Fluffy pancakes

2 eggs
50g cream cheese

1tsp cinnamon - to taste
Capful of vanilla extract - to taste
7 drops of stevia extract (to taste)

1 tbsp coconut flour
1/4 tsp baking powder

Whizz the eggs and cheese together using a stick blender or food processor, add
flavourings - stevia/cinnamon/vanilla whizz again, then add coconut flour and baking powder, whizz again.

Melt some coconut oil or butter in a non stick pan - med to high heat, spoon mixture into drop scone sizes - they are easier to handle.
Serve with strawberries mixed with one of the following cream cheese/double cream/total yoghurt/mascarpone or eat with some butter spread over the top - they are so like proper pancakes it will amaze you.

Coconut flour has 10carbs per 100g but 9 of these are fibre, so dont be concerned it's fine to use in a low carb diet, as explained by mark sissons

Coconut Flour

Oh that sounds fab - and without the stevia would make a great savoury pancake, wouldn't it? Where do you buy coconut flour?

I bought the coconut flour at my local health food shop ages ago and was scared to use it because it was so carby, but after my experience this morning with the pancakes, I'm go to do more experiments and try to make some bread.

I'm sure you can buy it online though, the one I bought was Tiana organic coconut flour - cost £5.99.

Oh fab, recipes. I need some more ideas, thanks.

Marking place.

Pork Vindaloo (serves 4)

Adapted from a recipe in: "Curry" (various authors) published by Dorling Kindersley). Although it is called vindaloo, you can see from the quantity of chilli that it won't be that hot - and you can increase/decrease the amount of chilli to suit your taste anyway.

Ingredients

900g/2lb boned pork, cut into 5cm/2inch cubes
4 tbsp vegetable oil
5 garlic cloves, finely chopped
200g/8oz shallots (about 4 echalion/banana shallots)
1 teaspoon ground turmeric
1/2 teaspoon chilli powder
1/2 teaspoon tomato puree
350g/14oz tomatoes, chopped (about 3 average-size tomatoes)
3 tablespoons cider vinegar
salt
pinch of crushed black peppercorns
1 tablespoon chopped coriander leaves

Spice Paste

1 teaspoon cumin seeds
4 cardamom pods
4 cloves
2.5cm/1inch cinnamon stick
5 black peppercorns
1 green chilli, chopped
2.5cm/1inch piece fresh root ginger, peeled and chopped
4 garlic cloves, peeled
3 tablespoons lemon juice

Method

Make the spice paste - grind the cumin, cardamom, cloves, cinnamon and peppercorns in a clean coffee grinder or spice mill into a fine powder. Blend the spice powder with the green chilli, ginger, garlic and lemon juice in a food processor to make a fine paste. I do this all together in my mini food processor - I have never managed getting it into a fine powder, but it's easier and tastes just as yummy

Mix the pork with the spice paste in a large bowl. Cover with cling film and leave to marinate in a cool place for 1.5 hours I sometimes do this the day before I'm going to cook it, and leave it in the fridge

Heat the oil in a frying pan, add the garlic and saute for 1 minute. Add the shallots and cook until they are golden, stirring occasionally. Add the turmeric, chilli powder, tomato puree, chopped tomatoes and vinegar and stir well

Add the marinated pork and salt to taste. Cook for 10 minutes, stirring occasionally. Pour in 275ml/9fl oz water and bring to the boil, then reduce the heat and simmer for 30 minutes or until the meat is cooked through and the sauce is thick this works well in the slow cooker as well

Add the black pepper, then serve hot, garnished with the chopped coriander

I tried to work out how many carbs, but can't find out how many carbs would be in the tomato puree (although as it's a small quantity I'm guessing it would be negligible).

My best calculation is that this probably has around 25-30g carbs for the whole thing, so would only be around 6-8g carbs per person.

Non- grilled chicken (or beef) tikka masala cooked in slow cooker - bootcamp light, serves 4

1 small sprig fresh mint
1 onion, quartered
1 lge garlic clove, halved
1cm/half inch peice fresh root ginger, peeled and chopped
1 chilli, deseeded, roughly chopped
juice of 1 lime
2 tbsp tomato puree
1 tbsp paprika
1/2 tsp ground coriander
1/2 tsp ground cumin
1/2 tsp ground turmeric
1 tsp garam masala
1 tsp salt
1 tbsp oil
200ml/1 cup thick crreamy plain yoghurt
700g chicken breast, diced (or meat of your choice)
2 tbsp ground almonds
2 tbsp double cream

strip mint leaves of stalk. put mint leaves, onion, garlic, ginger and chilli in a hand blender and blitz until a rough paste.

add lime juice, tomato puree, all ground spices and salt. whizz till mixed

heat oil in a pan, add paste and fry for 1 minute. stir in yoghurt and bring to the boil.

put chicken in slow cooker and pour over the sauce. stir well. cover and cook on high for 3 hours or low for 6 hours (mine is a large oval cooker and it was done after 5 hours)

stir in the almonds and cream. taste and re season if needed. ( I added more cream to our tastes)

Just reaquinting myself with this thread before Monday.

One thing is for sure, we ain't gonna starve!

Mmmm those curries sound yummy...marking my place on this thread in preparation for Monday

I've just checked the packet of coconut flour I bought, and it's much higher in carbs - 21.7g per 100g. Yet it is pure coconut - no other ingredients.

A tablespoon would be about 25g, so I suppose 5.4g carbs for the recipe isn't too bad. How many pancakes does that quantity make, vnmum?

It makes 4-5 pancakes - think that includes the fibre count and coconut is very high in fibre - probably around 10g/100g - you need the net carb value.

I thought we didn't do that for British labels? Thought that was American?

Anyway, it still sounds low enough if it makes that many - I will have to give them a go.

I made loads and had some later toasted with butter, that was heavenly. I'm going to freeze some, to be nuked or toasted in the morning for a quick breakfast.

I know but the carb value seems very high and there is no mention of fibre on the label and elsewhere on the net it suggests the carb value is lower. Will investigate further.

just marking my place and meal planning for Monday!

Thai salmon

One large salmon fillet
1 clove of garlic - minced
Tablespoon coconut oil
3x5cm bit of coconut cream (from a block)
Teaspoon fish sauce
Heaped teaspoon (or to taste) green curry paste
Fresh coriander

Heat over to 180 degrees

Crack coconut cream in oil in frying pan. Fry garlic for a few seconds then add curry paste. Fry for a minute. Add fish sauce. Loosen with a couple of tablespoons of water.

Put fish fillet on large piece of foil on oven tray. Pour sauce over. Seal foil by turning edges over - foil should be loose so fish steams.

In oven for about 15 minutes. Check if cooked. Sprinkle with coriander.

Serve with sliced cucumber dressed with a tablespoon of sushi seasoning.

Yum!

(Don't know how many carbs but under 5 I think. Can reduce further by using rice vinegar with salt instead of sushi seasoning which has a bit of sugar in it)

On the coconut flour - I think it really is 21g carbs per 100g but the key is that you use a lot less than normal flour and therefore carbs are still low. Maybe not for bootcamp though but a useful ingredient to use occasionally.

Wow some really inspiring recipes here. I will use them to menu plan later. Last night I had bolignaise with cauliflower rice, it's was ok but not delicious.

Pufflemum, if it helps I usually have my bolognaise with very finely shredded steamed cabbage - or on it's own with a good handful of cheese on top! But the cabbage gives that 'spaghetti-ish' texture if you need it.

After a while you won't miss it though. I can't eat pasta at all now, after it being a staple food pre-low-carb. It tastes weird and claggy to me now!

Im another who cant eat pasta. I made bolognaise last night and the rest of the family had it with pasta. I had mine with brocolli and cauliflower. I really dont miss pasta at all.