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"

Ah, I knew the peanut butter was going to add quite a whack of fat so I thought I'd be careful as they're treats.

I'm sure they'd be even lovelier with full fat yogurt!

How long have you been doing low carb? Haven't you got the message yet that fat isn't the enemy?

Only a month. Fat and I are slowly building a relationship. I need time to gently grow my trust. Diets have lied to me before .

Give in to their siren call ...

Lush Cauliflower breakfast 'pie'

1 cauliflower
2 eggs
Handful of grated cheddar
Some parmesan /whatever other cheese you want

Chop cauliflower into med sized bits
Microwave in a bowl covered with cling film for approx 4 mins
Drain off any liquid
Put cauliflower in food processor & pulse till small, rice like but not pulverised
Stir in 2 eggs, cheese & season
Press into baking pan, bake at 200 for 20 mins until golden brown on top
Slice into squares eat hot or cold

Switch up with grated horseradish/spring onion/mustard/bacon etc

Is cauliflower carby? I have been having cauliflower mashed with cheese and cauli rice alot so far this year and found my weigh has gone up a few pounds after being steady for the past few years! I would use half a head of cauli, maybe this is too much? I have an issue with borderline thyroid for the last year as well so maybe this could explain the slight weigh gain? anyone know how to control it as I don't want to be putting on weight after maintaining a 3 stone weight loss..Thankyou!

Cauli is mid range carbs and allowable on bootcamp, try posting On the questions thread or start a new thread to get a more comprehensive answer

Cauliflower is very low carb at only 1.9g carbs per 100g. So if you're putting weight on, it's nothing to do with the cauliflower!

They're not carby thank goodness I worked out the med sized cauliflowers I buy are about 5 each. The 'pie' above and cauliflower soup really keep me going on low carb.

Just came on to say thank you to whoever posted about cauliflower mash, delicious !! ??

www.finedininglovers.com/recipes/appetizer/deviled-eggs-recipe/

I love the cream cheese and capers idea. Mmmmm

Thanks for the replies about the cauli x

Fat bomb truffles
100g 85% cocoa chocolate
100g (up to 150g as required) double cream
Chopped toasted coconut, nuts or cocoa powder to dust.
Optional:
1 tbsp erythritol (I use sukrin gold)
1/4 tsp extract of choice (I use star Kay extract from Lakeland)

Put a pan on the stove and heat the cream until scalding. Add the extract and sweetner if using. Stir until sweetner dissolved. Chop chocolate and put in a glass bowl, pour over the cream and mix like crazy until shiny and glossy. If the chocolate starts to curdle the cream was too hot but you can rescue it by beating in up to 50g more cold cream. Let the ganache cool in the fridge until hard. Scoop with a Parisienne scoop into little balls and roll in chopped nuts or unsweetned cocoa powder.
I get 20-25 from this size batch.
My favourite flavours are orange extract with cocoa dusting, almond extract with toasted flaked almonds to coat, plain with chopped toasted hazelnuts or coconut round the outside.

Gcalgske Do you know what the carb count is per truffle?

Have found http://recipes.sparkpeople.com/recipe-detail.asp?recipe=2558322 this recipe for peanut butter fat bombs which are apparently only 0.3g carbs each.

Treat choc sauce to go with cream cheese pancakes.

1/4 cup cocoa
1/4 cup double cream
2 tbsp butter
1 tsp vanilla
pinch of salt

1. In a large microwave-safe bowl, combine cocoa and cream. Cook on high 2-3 minutes, until mixture boils.

1. Stir in butter and cook on high 2-4 minutes more, watching closely and stirring every 30 seconds or so, until mixture thickens. Stir in vanilla and a pinch of salt.

This one might be better as no cream.

2 tablespoons cocoa
2 tablespoons butter
1/4 cup water (more or less, as needed to make a stirable consistency)
1 teaspoon sugar free vanilla extract

Combine cocoa and salt in small saucepan.Add enough water to make stirable consistency.Add butter to cocoa mixture.Bring to a boil over medium high heat, stirring constantly.Allow to boil for 1 minute, stirring.Remove from heat.Add vanilla.

Forgot the salt!

Chocolate mousse

2 tablespoons butter

2 tablespoons of cocoa powder

pinch salt

1 teaspoon vanilla

1 egg

PROCEDURE:

1. Melt butter and stir in cocoa powder, salt and vanilla.

1. Separate egg. Mix yolk in one small bowl; in a separate (larger!) bowl, whip the whites until they're quite firm.

1. Remove chocolate mixture from heat. Then slowly pour the yolk into it, stirring all the while.

1. Gently fold the butter/chocolate/yolk mixture into the whites.

1. Refrigerate (covered if possible). For a single batch, 3 hours is probably sufficient to get it to set properly.

This recipe makes a very rich mousse; a fairly small serving suffices to satisfy!

1 tbsp crunchy peanut butter ( whole earth brand - no sugar, no palm oil etc)
1 tbsp coconut milk
1 tsp chilli oil
1 tsp sesame oil
2 tsp tamari

Mix well. Eat with cucumber sticks and cold chicken as a dip or stirred through a stir fry of beef strips and broccoli. Reckon it would work well with cashew butter too but not tried it.

Sesame prawn balls

240g bag of raw prawns defrosted
1 small garlic clove
1/2tsp grated ginger
2 small spring onions
3tbsp of sesame seeds to coat

Pulse In food processor until smooth. Wet hands and form into balls. Roll in seeds. Fry. Serve with tamari dipping sauce (just tamari,lime juice, chilli slices)

Can any curry afficionados let me know if some roasted cauliflower would be a good addition to saag paneer? I have been asked to make a veggie curry side dish for a friend and thought something cauliflowery would be good from a lchf option, if I can combine with paneer.

I found this recipe on an earlier bootcamp recipe page and want to add cauliflower to bulk it up - will it be weird?

Paneer Masala with Spinach & Coconut

2tbsp oil
1tsp black mustard seeds
1tsp cumin seeds
1tsp tumeric
2 red chillis - to taste
3 spring onions
3 garlic gloves
2.5cm piece of ginger finely chopped
50g desiccated coconut
300g paneer diced - shop bought or homemade (recipe for home made just standard one)
200g spinach, chopped
100ml Greek yogurt

Fry mustard seeds in a large saucepan/wok. When they start to pop add cumin, tumeric, chilli, spring onions, garlic & gingers and fry for 2 mins. Add cocnut & paneer cook for a few minutes.
Stir spinach through mixture and stop cooking as soon as the spinach wilts. Stir in yoghurt and serve.

Cauliflower loves both spice and cheese. I think it'd be lush!

Thanks - will be making it later so will report back!

Found this recipe in a Sainsburys mag which we are having tonight. I hope the chopped tomatoes don't cock things up too much - have used two cans and think the recipe will make 6 portions (have used dble the quantity of beef):

www.sainsburysmagazine.co.uk/recipes/mains/beef/item/aubergine-and-beef-shakshuka

Ingredients
1 aubergine, cut into 3cm chunks
2 tbsp olive oil
1 x 250g pack beef mince (I have used a 400g pack)
1 onion, finely sliced
2 garlic cloves, finely chopped
1 tsp ground cinnamon
1 tsp ground cumin
tsp smoked paprika
tsp crushed chillies
2 x 400g tins chopped tomatoes
1 tsp sugar (I have ommitted this)
4 medium eggs

To serve:

1 tbsp tahini paste
1 tbsp natural yogurt
a squeeze of lemon juice
1 preserved lemon, pips discarded, finely chopped
50g feta cheese, crumbled
x 28g pack flat-leaf parsley, leaves chopped
a pinch of sumac
toasted pitta breads (we're not having this, obviously!)

step by step
1Preheat the oven to 200C, fan 180C, gas 6. Put the aubergine chunks into a roasting tin, drizzle with 1 tablespoon of oil and season. Roast in the oven for 30 minutes until tender and cooked through.
2Meanwhile, heat a large, nonstick lidded frying pan, add the mince and cook over a high heat, stirring for 3-4 minutes until browned; transfer to a plate. Add the remaining oil and the onion to the pan; cook gently for 10 minutes, covered. Stir in the garlic, spices and chillies. Cook for 2 minutes, then return the beef to the pan, add the tomatoes, sugar and 200ml kettle-hot water. Stir well and bring to the boil.
3Simmer, uncovered, for 20 minutes. Stir occasionally, then add the roasted aubergine and season well.
4Using the back of a large spoon, make four wells in the sauce. Crack an egg into each one. Cover with a lid and cook gently for 6 minutes, then turn off the heat and leave covered for a further 2 minutes until the whites are set, but the yolks still runny. Alternatively, transfer the mixture to a preheated ovenproof dish, add the eggs and bake at 200C, fan 180C, gas 6, for 5-8 minutes or until the eggs are cooked to your liking.
5Mix together the tahini, yogurt and lemon juice to taste; season. Add a teaspoon of cold water to make it 'drizzleable'.
6Sprinkle the shakshuka with the preserved lemon, feta and parsley. Spoon on the tahini dressing; finish with a pinch of sumac. Serve with pitta breads.

You could cut the carbs down by using shallots instead of onion, and if you buy Sainsbury's Basics cartons of chopped tomatoes, they are the lowest carb count I've found.