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"

Big Ball Family cottage pie –

the kids love this for some reason, more than a potato version (but I NEVER disclose that it’s cauliflower!) Quantity wise, this makes an absolute shit load and gives me quite a few portions to freeze.

2tsp oil
2lb minced beef
a few finely chopped shallots
2 garlic cloves crushed
thyme
1tbsp tomato puree
500ml beef stock
1.5 cauliflower heads worth of Cauli mash (boil florets until very soft and mash with lots of butter, salt and pepper)
4 tbsp parmesan
2 x egg yolks

• Brown meat in oil over high heat to get some colour on it (in batches)
• Turn heat right down and add puree, onions, garlic and thyme
• Fry up for a few minutes until onion is soft
• Add the beef stick and bubble away for at least half an hour. Add more stock if it gets too dry (but you don’t want a sloppy sauce either)
• Mix the mash with the yolks and cheese (the yolk sort of makes the crust more solid)
• When the mince is dry but glossy and well cooked pop the cauli mash over and then pop in the oven for twenty mins until golden and bubbly

Thought I'd posted this before, but obviously not!

Coleslaw

125g white cabbage (less than 1/4 of a cabbage)
75g carrot (1 medium-sized carrot)
25g shallot (1/2 a banana/echalion shallot)

Slice white cabbage thinly
Grate carrot finely (don't use the largest holes on the grater)
Chop shallot finely

Add oil and wine vinegar - roughly 3 tablespoons oil and 1 tablespoon vinegar, and salt and black pepper. Stir everything well together. Leave for half an hour or so. Just before serving, stir in a tablespoon of mayo.

This will make 2 portions

No read the whole thread, so I don't know if this has been posted before, but I think this recipe for 10 second mayonnaise is a useful one to know about. I've made it twice and it's ridiculously simple to make, though a stick blender is essential. It's also less than 1g of carbs for the whole lot. It makes a nice thick mayo, though maybe a tad on the oily side; possibly I need to blend it a little longer nect time. I'd imagine it would be easily customisable, ie adding crushed garlic. I used it today to make tuna mayonnaise in lettuce wraps for lunch.

That's brilliant, thanks fluffy

Creamy Pesto Poached chicken

Small pack cherry tomatoes (around 8 per serving)
Tbsp olive oil
Low carb pesto (I use Lidls Baresa 2.9g/100g about 1/2 a 190g jar to make enough chicken for 2.5 people)
Hot water out the kettle as required
250g courgettie per person
Small chicken breast chopped per person
60ml double cream
25g grated Parmesan
20g butter
Handful Fresh basil leaves

Roast cherry toms in tbsp olive oil and salt and pepper in the oven.

Chop chicken thigh or breast into bite sized bits. Add low carb pesto to a sauté pan with enough water out of a kettle to submerge chicken and make a poaching liquor. Poach chicken until cooked. Thicken liquor with double cream, Parmesan and a bit of butter (if too thin take out chicken so it doesn't over cook and set aside. Boil sauce down to reduce). Toss the hot sauce and chicken through raw courgettie (heat of sauce will cook it enough) or cooked pasta for carbivores. Top with the roasted cherry tomatoes and basil.

As requested LC Crackerbread from Real Meal Revolution by Prof. Tim Noakes

100g each pumpkin, sunflower & sesame seeds
60g flaxseeds
3 tbsp psyllium husks ( I bought the powder and it worked OK)
400 ml water
1 tsp salt

Preheat oven to to 150C/GM2
Mix ingredients and let stand for 10-15 mins until thick & pliable.
Spread out as thinly as possible on tray(s) lined with silicone mat or parchment paper. Try not to have any holes in the mix.
Bake for an hour, check regularly as may need rotating.
Usually done in 1 hour and 20 minutes when lightly brown and crisp.
Leave to cool then break up and store in an airtight container.

My Notes:
I got a bag of mixed seeds instead of individual bags so just did 360g of the mix.
I should have used two trays as mine are very thick.
You can re-crisp in the oven if necessary
These can be toasted and soak up loads of butter
They are very filling

barbadosglutenfree.com/2014/02/16/flatbread-coconut-flour-and-psyllium/

Psyllium naan bread

Chocolate mousse
2 portions
80g extra thick cream,
20g double cream,
25g 85% choc
1/4 tsp orange oil
Optional tsp sweetener

Melt the chocolate in the microwave stir in orange oil and double cream. Beat in the extra thick cream. Mousse will set up virtually instantly.

Can swap out orange for mint oil or almond extract and add some toasted almonds or chopped toasted hazelnuts, 1/4tsp instant coffee (littles sugar free flavoured coffees are lovely) dissolved in the double cream is good too.

Not even really a recipe,

I get a non stick pan hot and dump in a handful of grated aged mozzarella (grated stuff in the bag) Fry it until it browns totally and comes together in a whole 'base'. Flip and cook on the other side until crisp on both sides. Top with a couple of tbsp of passata, mushrooms, shallot and peppers then pepperoni (or toppings if your choice) and more cheese. Pop into the oven and bake until cheese melty. It's delicious, quick and easy.

May I just place mark please? Thinking of trying LC but I have too much going on ATM to get to grips with anything new.

Barbecue sauce adapted from Mark's Daily Apple

1 tablespoon tomato paste
2 tablespoons melted butter
1 teaspoon hot sauce
1 tablespoon honey
3 tablespoons cider vinegar
2 teaspoons soy sauce
1/2 teaspoon mustard
2 tablespoons water
1⁄4 teaspoon ground allspice
1⁄4 teaspoon ground cinnamon
1⁄4 teaspoon ground black pepper
1⁄2 teaspoon chili powder
1⁄2 teaspoon paprika
1/2 teaspoon onion powder

^Looks good stunt although I would probably sub honey for erythritol. ^
But I'm naughty and use occasional sweeteners!

Chester recipe for fat head crust is here: www.fathead-movie.com/index.php/2013/06/30/weekend-bonus-the-older-brothers-oldest-sons-faux-carb-pizza/

1 cup is 240ml so if you don't have a cup measure use a measuring jug.

I use a silicon bake mat so it never sticks.

I have a jar of stevia stashed away too for occasional use but I like to keep the honey in the barbecue sauce because it helps get the wings or ribs to crisp up really well. The sauce is quite runny so you don't need a lot to coat the meat so you'll maybe end up with a quarter of a tablespoon of honey per portion which isn't a huge amount of carbs, especially compared to commercial barbecue sauces which tend to be syrupy sweet.

Sounds yum! I do like erythritol (brown sugar blend - silting gold) because it browns and caramelises.

*sukrin not silting

Sausage rolls

Make one batch fathead crust ( from here www.fathead-movie.com/index.php/2013/06/30/weekend-bonus-the-older-brothers-oldest-sons-faux-carb-pizza/)

3 Debbie and Andrews sausages (or other low carb sausage of your choice) with skin removed.
Garlic and herbs to taste.
Grainy mustard.

I use a silicon mat so that dough doesn't stick. Make dough and wet you hands so you can push it out as big as possible. I tend to make a big rectangular piece - it's really stretchy, then cut it into four. I brush a line of mustard along the middle of each piece. Mash the sausage in a bowl with garlic and herbs (I used a crushed garlic clove, a 1/2 tsp mustard and some parsley but use your own taste) until combined. Shape into 4 log shapes and place one on the middle of each piece of dough. Fold over Doug, seal with egg and bake for about 25-30 mins at 190deg until golden (I use a meat probe to check they are cooked through) lovely with hm coleslaw.

A filling variation is beef steak, shallot and swede to make a pasty or spiced lamb, swede and a few chopped mange tout to make sort of samosas. Great for picnics.

*dough not Doug. I do not know this Doug...

Quick fish curry noodles for one

1 tbsp coconut oil
100ml canned coconut milk
1tsp sugar free curry powder (heat level of your choice)
1 chopped shallot
1 tsp fish sauce
Hand ful prawns / 1 small salmon fillet (or fish to your taste)
1 small courgette made into courgettie (approx 250g)
100mls boiling water out kettle.

Melt coconut oil, fry shallot and curry powder. Add coconut milk, fish sauce and water from the kettle. Cook out sauce for Approx 20 mins until sauce thickens, add fish and cook. Once cooked stir in courgettie. Serve.

Pork belly and chorizo casserole (served 4 just)

4 pork belly slices, chopped into bite sized pieces (400g? - the standard pack from Lidl)
100g chorizo, skinned and sliced
2 chopped onions
2 mashed garlic cloves
1 large chopped carrot
1 can plum tomatoes
Squish of tomato purée
1 teaspoon of caraway seeds
Salt and pepper
300ml water

Brown the pork belly pieces in a heavy based casserole. Add the onions and fry until softened. Add the carrots, garlic, caraway seeds and chorizo, some salt and fry until well acquainted. Add the can of tomatoes and water. Cover with a tight fitting lid and cook at 150C for 3 hours.

Very tasty.

Recipes I based this on also added butter beans or chick peas and had fennel seeds and suggested serving with nice fresh bread (I actually served fresh home made sour dough bread plus some rice to dh and ds and a friend) but I had it on its own (I meant to make some cauliflower rice but forgot) and it was lovely and filling.

Next time I'm going to make triple and then freeze half. Any left over from the first serving can be reheated for lunch.

I'd sub the onion for shallot and maybe celeriac for the carrots? Do you think that would work? I need to keep carbs v v low.

I think so. I had run out of shallots (I usually use them routinely as a substitute for onions). I think celeriac would work - you could also use finely diced neep (swede).

Just adding in my smoked salmon fritters here (as requested)

I used my julienne grater to grate half a small swede (they're tiny here, about the size of an apple), half a courgette, and some cheddar, then mixed this lot together with 2 eggs and onion salt. Added in the smoked salmon, chopped into small pieces, and then fried them in hot olive oil, turning them once. Took about 6 mins to fry, I think (maybe longer, just did it by eye).

Made 3 burger-sized fritters, which was a good dinner for one. :)

The swede added nice texture, I have to say - because it was julienne grated, it cooked quickly enough but still had a bit of "bite" left.

if you don't have a julienne grater or a food processor, then this is the one I have from amazon

Ive just made some vegi breakfast muffins which look quite good.

Six eggs, three spring onions, green bell pepper, 3 vine tomatoes, spinach. Bit of cheddar on the top. Chop up all the veg add the eggs.

Took 20 mins at 190c.

Marking place so I can find it easily!

www.philadelphia.co.uk/mobile#L1JlY2lwZXMvUXVpY2stYW5kLUVhc3ktUGhpbGx5LWFuZC1TbW9rZWQtU2FsbW9uLVBhdGUlM0ZyJTNENDcwNjM=

Fish pate for thumb

Thanks prettybird, I'm Scottish too (I presume you are because you used the correct name for a neep?) where are you? I'm in Aberdeenshire. I'll give it a go, love chorizo.