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"

Cauli cheese soup
Adapted from m.tesco.com/mt/legacy.realfood.tesco.com/recipes/cauliflower-cheese-soup-with-crispy-pancetta-croutons.html?un_jtt_redirect=sc

butter
1 large shallot or small leek, diced
3 celery sticks, diced
1 tsp mustard powder
1 garlic clove, crushed
1/2 tsp grated nutmeg
1 x 1.2kg frozen cauliflower florets
1 vegetable stock cube
300ml 'milk' made from 150ml cream /150ml water
50g (2oz) soft cheese
75g (3oz) strong Cheddar cheese, grated
100g pancetta or bacon

Heat the butter in a large pan, on a low heat, then cook the shallot and celery, with a pinch of salt, for about 15 minutes, until soft and pale golden. Add a splash of water if they start to stick. Add the spices and garlic stirring well. Add the cauliflower and have a good stir.
Make up the stock with 700ml (24floz) of boiling water and add to the pan with the 'milk'. Bring to a simmer, then cook for about 20 minutes, or until the cauliflower is tender. Take off the heat and stir in the cheeses. Mix well, then whizz with a stick blender until really smooth. Add salt and black pepper to taste. If you like your soup slightly thinner, add some extra water.
Keep the soup warm over a low heat while you make the garnish. Cook bacon / pancetta until crisp then ladle the soup into bowls and garnish with the crispy bacon.

Duck is great rubbed with five spice and marinated in sesame oil/ chilli/ garlic/ ginger and roasted till pink/ fat rendered.

I'd leave the duck to rest and use the fat and left over marinade to stir fry veg - my favourite 'chinese' style stir fry is shallot, bok choi, a tiny sliver of carrot or red pepper (about 15g per portion - not BC I know so can be left out) a few julienned mange tout and bean sprouts. Really yum

Gcalgske thanks for the Biryani recipe - it looks delicious!

Does anyone have a ragu/bolognese recipe?

Here ya go back

1 tbsp olive oil
500g 23% fat beef mince (or mix of pork/beef or pork/venison)
100g mushrooms
75g shallots
2 cloves garlic crushed
1 tbsp oregano (fresh or 1/2tbsp dried)
Glass dry red wine
1 small carton tomato passata (500g)
100g green pepper
200ml hm beef or chicken stock (or a cube plus water)

Serves 4

Heat olive oil in a large frying pan. Fry mince in small batches until very brown. I mean very brown. Crispy looking and dark golden. Remove mince to the side and fry the shallots and mushrooms to absorb all the lovely fat until nice and brown. Add the mince back in with the fried veg. Add garlic and oregano and stir.
Deglaze the pan with the red wine and get the crusty bits off the bottom. Add the pepper, stock and passata.

Cook for as long as you can on a simmer, 1 hour minimum. 3-4 is better.

Check every now and then, add water as required to loosen.

Serve over courgettie

Thankyou :)

My DP is a bit weird with courgette. He doesn't like the texture so I don't think he will eat courgetti. I can probably hide it in the mince though. Any alternatives to the courgetti?

Also I thought alcohol was a no no?

Alcohol gets (mostly) cooked off and dry red wine is very low carb to begin with., it's fine.
You can use daikon or celeriac to make noodles too if you have a spiraliser or you can make a low carb fettuccini with mozzerella and eggs (its on up late anyways page I think) or I like to serve it over spinach, cauli of broccoli.

So it needs to a low carb alcohol. I presume the alcohol gets cooked off so that doesn't affect weight loss like drinking a glass would but the carbs remain so I couldn't use say beer or cider?

Yeah use a LC alcohol, beer and cider are too high carb.

I need inspiration for turkey steaks. Don't fancy curry or stir fry. I thought they might be nice with bacon, melted cheese, lettuce, tomato and guacamole or italian style layered up with aubergine but thought I would check here for other ideas too.

gcalgske what do you use to make courgetti?

I have a spiraliser but it's a bit of a faff so I normally end up using a julienne grater. I have this one www.amazon.co.uk/Kuhn-Rikon-Mandoline-Grater-Multi-Colour/dp/B00OFX5DVO/ref=sr_1_1?s=kitchen&ie=UTF8&qid=1460845330&sr=1-1&keywords=kuhn+rikon+mandolin which I love.

Which spiraliser do you have?

On the julienne grater do you use the green one? I don't suppose next time you use it you could post a picture of the finished product. It doesn't look like it would make very long ribbons/noodles?

Fajita spice mix

Packet fajita mixes can have quite a few carbs. This one is pretty much carb free and has a nice kick while not being overly spicy.

Add it to chicken, beef, or another meat, fried with pepper slices and shallots and serve in lettuce leaves with guacamole (homemade is lower carb), sour cream and cheese.

1 tablespoon chili powder
1 teaspoon cumin
1 teaspoon paprika
1/4 teaspoon cayenne pepper
1/4 teaspoon garlic powder
1 teaspoon salt
1 teaspoon ground black pepper

I use the green one and noodles are as long as the courgette, I just trim the ends and lay it flat. Works really well.

Thanks Chester, I normally improvise and get a different result each time. I may make up a batch.

There's a product called Slim Pasta/Noodles/Spaghetti which is made from some sort of fungi.

Currently on offer at Waitrose buy 1, get 1 free for £2.50.

One packet will serve two people. You rinse well, then pour over boiling water to heat and serve with sauce.

Not exactly like pasta (as you'd expect) but it is ok. Doesn't taste like much but smells pretty fishy, needs a really good rinse.

Thanks for the heads up on the offer KP, that's a good deal.

It's konjac fibre (if it's the same ones I'm thinking of) which are made from a kind of yam. It's very high fibre and can cause some people (myself included) a very sore stomach if you eat too much. I can't get past the fishy smell though so rarely use them except in Japanese style broths (where I'd use a bonito stock etc) where they are really yummy and already a bit fishy.

Yes, that's the one. I didn't want to spell it incorrectly in my post!

I hide the smell by serving with strong sauces like beef and tomato ragu.

ASDA have the slim pasta/rice/noodles for £1.25 at the moment. I really like the rice and noodles although I have served them with a pretty strong sauce. I haven't tried the pasta but bought one today. Are these ok on bootcamp?

DP and I are starting boot camp Monday and I was wondering if anyone could post an idea of their daily meals, I'm struggling to come up with breakfast that isn't just eggs and a wide range of dinners. Thanks

Titsalinabumsquash some ideas....
Brekkie: I don't really eat it much as I'm never hungry at breakfast (I've been on BC for a long time so my appetite is tiny, you should eat breakfast at first and see if your appetite drops) but it's an idea to get out of the mindset of 'breakfast foods' if you can. If it fits with your plan food wise eat it at breakfast. I like quite portable, quick things bullet proof coffee, meat/cheese roll ups, left overs, deviled eggs, olives, egg muffins, full fat natural yoghurt with oil based vanilla extract, avocado with salt/ lime, cucumber or celery sticks with paté or a fatty dip, bone broth with butter.
Dinners: Bolognaise with courgettie
home made burgers with bacon, cheese and home made coleslaw
chilli with sour cream, lettuce, cheese and avocado
creamy pesto chicken with courgettie
Cauliflower prawns pilau
Cauliflower ham and asparagus risotto
Roast pork belly with mashed cauliflower
Roast aubergine, chicken and chorizo salad
Asian noodle soup (courgettie)
Stir fry
Chicken thigh curry
Roast chicken thighs with salad and oily dressing
Pork chops with cauliflower cheese
Cauliflower cheese with spring onions and bacon lardons stirred through
Green pepper stuffed with feta cheese and chicken, served with salad
Greek salad
Skewers of veggies and pork belly with cauliflower tabouleh
Asparagus wrapped in bacon with poached eggs and hollandaise
Bacon, eggs, mushrooms
Cabbage, chicken stir fry with butter, mustard and black onion seeds
Omelet with ham and cheese
Roast chicken with yummy veg

LC sausages with cauli mash
Swede or celeriac fries with hm burgers
Bratwurst with sauerkraut
Crispy coconut prawns with cucumber salad
Salmon salad with crispy skin

Excellent, you're a star. Thank you.