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"

that's an idea, i didn't think of those.

also, i used only shallots, rather than onion as suggested

The braised cabbage smells divine. I'm having it with salmon tonight and bacon tomorrow night.

Made these omelette spring rolls for lunch today, and they were fab! You can make them a few hours in advance too, then microwave to warm up.

This made 3 rolls for my lunch

2 eggs, beaten
1 garlic love, crushed
Large dash soy sauce
Little bit of ginger, grated
Handful of beansprouts
Thinly sliced carrot/spring onion/cabbage/mushroom (a little of each)
Oil

Heat the oil in a frying pan. Stir fry the veg, soy sauce, garlic & ginger for a few minutes. Transfer to a plate.

Add a third of the egg mixture to a heated small frying pan. Swirl the egg mix round, as if you were making a thin pancake. Cook for 30 seconds then flip. After another 30 seconds, remove to a plate. repeat with the remaining mixture until you have 3 thin omelette pancakes.

Add a third of the veg mixture to each pncake & roll up.

You could add cooked chicken, pork, tofu or any other veg you like. I might add a sprinkle of chinese 5 spice next time too.

Yum! Some leftover belly pork, with fat, would be a good addition to that - get the protein/fat levels up and the carbs down. (Not that I can see there would be too many carbs in that, as long as it's not too carrot-heavy)

I used a handful of a pre-bagged stir fry mix, there were like 4 thin strands of carrot! I cooked it in plenty of cocnut oil.

I'm definitely going to try those - easy as well as yummy!

Chocolate and raspberry liqueur ice-cream (serves 6)

175g 90% cocoa dark chocolate, broken into pieces (I used Lindt)
175ml double cream
2 medium eggs
2 tablespoons (made-up) coffee - i.e. liquid, not granules!
1 tablespoon Chambord, raspberry liqueur (you could use any liqueur I guess - doesn't have to be raspberry)
2 teaspoons vanilla extract (try and use one without sugar if you can)

In a food processor, blitz the chocolate into rubble
Add the eggs, coffee, liqueur and vanilla extract and blitz again - try and get it as smooth as you can

Heat the cream in a small pan until little bubbles form around the edge of the pan - swish it round a couple of times to make sure that the cream is properly hot, but don't let it boil

Pour the hot cream onto the chocolate mix and blitz again - let the hot cream get the chocolate melted - and then pour into your ice-cream maker and churn for around 15-20 mins, according to your ice-cream maker.

I don't have carb counts for the liqueur or vanilla extract, but the carb counts for the chocolate and the cream amount to 4.55 g carbs per person, based on this making 6 servings. The amount of liqueur/vanilla extract is relatively small, so I would guess that they don't add that much to the overall carb count.

My plan is to serve this with a small amount of fresh raspberry puree (with no added sugar) and a couple of fresh raspberries for decoration.

I have a quick question, I can't have cheese in any form which doesn't usually bother me tbh but I keep coming across low carb pancake recipes which look gorgeous, I love pancakes. But they are all made with cream cheese, is there an alternative to cream cheese that would work????

Here is an example if anyone is interested bourgignon - instead of the flour just reduce it more: [[http://smittenkitchen.com/blog/2009/01/mushroom-bourguignon//#more-407

No that's not it, wait I'll try again citytosticks.com/2013/05/14/low-carb-pancakes-with-chocolate-sauce/#more-407

citytosticks.com/2013/05/14/low-carb-pancakes-with-chocolate-sauce/#more-407

marking place

Vicky there's a recipe that uses whey protein powder that BlackAffronted came up with:

3 tablespoons whey protein (I use this one, the natural one is lowest in carbs)
2 tablespoons ground almonds
half teaspoon baking powder
1 teaspoon melted butter or coconut oil
1 large egg
2 teaspoon water

Mix all the ingredients together.
Add some butter/coconut oil to a frying pan
Heat to a medium heat and then add a tablespoon or 2 of the batter and et it cook for a minute, then flip & cook the other side. Should make 3 or 4 pancakes.
Less than 3g carbs for the whole recipe

Thanks auntiemaggie that recipe sounds great. I'm def going to try it. Where do you buy your whey protein powder from?

this Holland and Barrett one the flavoured ones are nice too.

I see some recipes have flaxseed. Would that be ok in yoghurt? I have been having a small portion of nuts with greek yoghurt for breakfast (i have the fat free or low fat as the full fat is way too creamy and i cant eat it), would flaxseed in yoghurt be a good low carb breakfast.

Hello - just signed up for Autumn Bootcamp. I've also just started a new job, and the canteen food is crap! Anyone got any quick, easy low-carb packed lunch recipes? Thanks!

Thanks AuntiMagie

I'm looking for quick and easy breakfasts - any ideas?

lonelygoatherd - from the spreadsheet:

Breakfast ideas

• Full fat greek yoghurt, with or without a little double cream mixed in, or with a few drops of sugar free vanilla essence or a sprinkling of vanilla powder

• Eggs (poached/scrambled/fried/hard boiled/omelettes etc) - try and add fat such as butter or mayonnaise. Hard boiled eggs are especially good to have in the fridge if you think you're going to be pushed for time, but do try and add fat too (mayonnaise; butter etc). Soft-boiled eggs with asparagus for dipping is lovely.

• Leftovers from previous meals - breakfast is just another meal and it's ok to have bolognese if that's what you've got available!

• Bacon (check for added sugar)

• Sausages (check carb count on the packet) - these can be cooked in advance too and kept in the fridge to be eaten cold

• Spinach/spring greens/kale/other leafy green veg wilted in butter

• Kippers with butter (check the carb count on the packet of kippers)

• Crustless quiches / frittatas - these are good cooked in advance and kept in the fridge for quick meals. Use a muffin pan and a mixture of low carb veggies, cheeses and/or meats and beaten egg and cook in the oven.

• Cream cheese or hard cheese wrapped in ham

• Slices of hard cheese

• Cooked meats (check for added sugar/additives)

• Mushrooms cooked in butter, with or without a little boursin stirred in at the end

• Coffee with double cream

• Tuna mayonnaise with lettuce

• Smoked salmon with eggs or cream cheese

• Cream cheese pancakes (see further up the recipe thread)

• Avocado

holmessweetholmes - do you have access to a fridge?

purple2012 - flaxseed is low carb, but some people have found it stalls them (me included)

flaxseed also gives me a dodgy tummy sometimes

I had a little bit of flaxseed with yoghurt today. And I have a recipe book with loads of different recipes that use it.

Carnitas

(a bit like pulled pork - basically slow-cooked pork in spices, which is then pulled and roasted in the oven for a few minutes to caramelise the edges)

boneless pork shoulder
butter
3-4 sliced shallots
2 cloves of garlic crushed
salt and pepper
juice and rind of one lime
2 tbsp cumin
2 tbsp paprika
handful chopped fresh oregano / tbsp dried oregano

• remove the skin from the pork if it's still on. cut the pork into large chunks (about 4cm x 4cm - it doesn't really matter but not too small)

• melt the butter in a pan and brown the pork (in batches if necessary), removing as browned

• reduce the heat and add the onions and garlic and soften

• put the meat, onions, garlic and juices/butter mixture into the slow cooker, and add all the herbs and spices and lime juice/rind. add a glass of water and stir the mixture a bit.

• cook in the slow cooker on low for 8-10 hours*

• when about to serve, preheat the oven to a high heat and remove the meat from the slow cooker with a slotted spoon and put in a roasting dish. lightly pull the meat apart with a couple of forks, leaving some decent-sized chunks among the fully pulled meat.

• spoon the juices over the meat and put the pan into the top of the oven. allow the edges of the meat to caramelise/char slightly, and the liquid to evaporate (can take 30mins or so - check every so often and turn over some of the chunks of meat as needed). the meat should be well-browned on the outside but still moist inside

• serve with dressed salad, sour cream, mayonnaise, a homemade (low carb) tomato salsa, etc. carby twats can have tortillas or pitta bread

*if you don't want to do the oven-roasting bit, you can serve straight out of the slow cooker, though you may want to reduce the liquid in a saucepan a bit first. it will be like a spiced pork casserole