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"

Crustless spinach and feta pie (invented by me)

4 eggs, beaten
Big spoonful of cream cheese
1/4 small cauliflower, boiled and mashed
1/4 packet of feta in chunks
2 handfuls washed spinach, torn into bits
Salt and pepper
Chopped mint

Butter an oven dish. Mix all the ingredients gently together until combined. Bake for 30 minutes. That did me 2 portions.

Anyone on LCHF- how long into this WOE did noticed change in your shape/ figure?

Creamy cheesy greens and ham:

Green veg stir fried in butter. I used courgette sticks, sweetheart cabbage, sugar snap peas, and tenderstem broccoli. Added a load of ham that needed eating - chunky offcuts chopped up. Seasoned with garlic, white and black pepper, salt. Then when it was cooked I added some broken up chunks of soft goats cheese. Feta would also work. And a half tub of garlic and onion dip I had in the fridge. Some Philly or cream would also have worked instead. The creamy cheese melted in and was unctious.

Moussaka ish

Brown some lamb mince and add garlic, salt and pepper, cayenne pepper, paprika, cinnamon, cumin and ground coriander. Then add a chicken stock pot, a slosh of water and a squeeze of tomato puree so the mixture is moist but not watery. Sorry there are no real measurements here!

Thinly slice a whole aubergine and bake spread out in oven trays with cold pressed rapeseed oil drizzled over until it is cooked. Put it on a plate. Slice a whole cauliflower head and put in the same oven trays with turmeric and more oil to bake. Some of the cauli will be nice slices and some just tiny bits but it doesn't matter. When the veg is cooked, layer it in a deep tray with cauliflower on the bottom, then aubergine, then the meat. Then repeat the layers. On the top put a whole tub of garlic and herb Philly in lots of dollops the size of a teaspoon and then grate mature cheddar on top of that. Each layer has freshly ground black pepper too. Bung tray in hot oven for about half an hour until the cheese melts and goes a bit crispy on top.

To accompany it, finely chop the cauliflower leaves (no waste!) and fry in butter with any green veg you have to hand. Broccoli would work really well and any sort of cabbage.

You could also add in thin long slices of courgette to the layers.

Just found this on Pinterest, sounds lovely:
Bag of Green Giant Riced Cauliflower
1 Cup of Shredded Cheddar Cheese
1 Cup of Mozzarella Cheese
2 Large Eggs
Chopped Oregano (optional)
Salt and Pepper, to Taste

Directions:

Thaw the riced cauliflower bags in the refrigerator until thawed completely.

Using a kitchen towel, place the cauliflower and sweet potato riced veggies in the center of the towel and squeeze as much water out as you can. Take time to continue squeezing for a couple minutes to remove as much water as possible. Place the squeezed veggies in a separate bowl. Squeeze in batches until all the water is removed.

Combine the dried cauliflower and sweet potatoes and add one cup of cheddar cheese a half cup of mozzarella, two eggs, oregano and salt and pepper to a bowl and mix until combined.

On a parchment-lined baking sheet, spread the cauliflower mixture onto the pan and create a rectangle, using your hands to flatten it out.

Bake at 400 degrees for 20 minutes, until the top is golden brown. Remove from the oven and carefully flip over. Top the cooked side with the remaining mozzarella cheese. Return to the oven and bake for another 15-20 minutes, until the cheese melts and the underside is browned. Serve immediately after slicing

Http://www. poshinprogress.com/2017/03/20/cheesy-cauliflower-breadsticks/

Rose Elliott's Low Carb Granola

I made this yesterday as I have guests coming to stay, who like good granola. I wasn't planning on eating any myself, but it smelt so lovely that I couldn't resist it

I made it with slightly different quantities, so not exactly sure what the carb count would be, but it seems low (according to the counts in the book anyway)

RECIPE BY ROSE ELLIOT
Makes 8 servings at 4.4g net carbs per serving
55g unsweetened desiccated coconut
85g chopped brazil nuts
85g chopped walnuts
85g chopped almonds
85g sunflower seeds
I had a 100g packet of all these nuts/seeds so just used the whole packet, and then whacked in a bit more coconut too
115g melted butter *
1 tsp of cinnamon
I used slightly less than a flat teaspoon, as I'm not greatly fond of cinnamon
1 tsp vanilla extract
Some stevia to sweeten
I used vanilla bean paste instead of vanilla extra and stevia - it contains sugar, so stevia isn't necessary, (as well as being artificial). I used probably a tablespoon of this
85g flax seeds I upped this to match the weights of nuts/seeds

• vegans can use coconut oil instead of butter

To make it:

1. Preheat oven to 180C.
2. Put the coconut, brazil nuts, walnuts, almonds and sunflower seeds into a large bowl. Add the melted butter, cinnamon and vanilla bean paste (or vanilla extract & stevia if you're using this) and mix together.
3. Transfer to a baking sheet/tray and bake in the oven for approx. 10-12 mins, stirring a few times, until golden brown . Keep an eye on it though as it'll burn easily.
4. Remove from the oven and immediately tip into a bowl, to prevent the mixture continuing to cook on the hot baking sheet, and stir in the flax seeds.
5. Once it's completely cold transfer the mixture to a storage container.

Cumin and garlic chicken livers (adapted from Indian kitchen, meera sodha)
400g chicken livers (probably 250-300g once trimmed)
25g butter
1tsp cumin seeds
2 crushed garlic cloves
Seasoning to taste
Green beans or other low carb veg
Heat a pan over a high heat, melt the butter, when bubbling add the livers.
Turn when thoroughly browned, add the cumin and garlic. I like pink livers so just brown outside then check middle of biggest liver. Take out onto warm plate.
I then put green beans in the pan and seared the outside, then covered for 5 minutes and added to the livers. Once done i poured the buttery goodness left over the beans. Was lovely.

Marking place. This is a big help. Thanks to all for the inspiring recipes.

Marking place. Already LCarb following BIWI's advice from other threads, but want to ramp it up. Getting a boost from the shared stories and tips.
Off to Lidl with a new list...

Meatzza
Bake a chicken breast in oven. Cool completely (I usually leave in fridge overnight so it is firm & rather dry.)
Blitz in food processor til its like coarse mince or large-ish rice grains. (Not mush)
Line the bottom of a 9-10" springform pan with greased baking parchment.
Measure chicken in a measuring cup pressing down firmly. ( I usually get around 600ml)
Measure out an equal amount of firm, grated Parmesan cheese.
Blitz this together in food processor, adding herbs: basil, parsley, etc
Tip into pan & firm down. It should be quite thick; less successful if thin.
Bake in moderate (160 deg) oven for 20 min; add toppings* & bake for another 20 min.
Remove, put on rack to cool, but run knife around edge immediately after baking to minimise sticking. Cut in wedges, like pizza. Stores well in fridge wrapped in cling film

• Toppings -LC tomato sauce, olives, pepperoni, more cheese, spinach, basil leaves, courgette sliced in rounds, mushrooms, etc

Microwave scrambled eggs with goat's cheese

2 or 3 whole eggs (depending on preference), 1 yolk only
Salt & pepper
Knob of butter

1 tsp double cream
2 tsp soft goat's cheese (or any other soft cheese)

Mix it all in a container, then cook in the microwave on full power for 15 secs at a time, mixing in between each cook. A few seconds before it's completely done, take it out and stir in a teaspoon of double cream and a couple of teaspoons of goat's cheese.

I prepare mine in little tupperware pots then cook it in the microwave at work. It's really quick and delicious and you could add chilli or spinach too.

Prawn curry with cauliflower rice

This is really versatile. You could use chicken, prawns, mixed seafood or even just vegetables. Serves 2.

1 clove of garlic
1 small onion or a couple of shallots
1 green pepper
200ml thick double cream/creme fraiche
2 packs of raw prawns
1 red chilli (or chilli flakes)
1 small piece of fresh ginger, finely chopped
1 tsp cumin
1.5 tsp turmeric
Small handful of fresh coriander
1 large cauliflower
Butter for frying

Melt the butter and add the garlic and onion to soften. Add the chilli, turmeric and cumin, fry on a low heat for a couple of mins.

Add the pepper and ginger, cook for another minute or so, then pour in the cream. Cook on a low heat for about 5 mins.

Chop up your cauli and whizz it into small grains. This can be done beforehand. Tip it into a microwave-proof bowl and cover with cling film.

Add the prawns to the curry mix. They should take about 5 mins to cook, use this to steam your cauli in the microwave. Add the coriander just before serving.

NOTE: If you're using chicken instead of prawns you probably want to add that to the garlic, spices, onion etc and cook it off a bit before adding the cream.

Savoury low carb muffinscrustless quiche.
I copied this from an earlier bootcamp (apologies to whoever originated it!) and have put in the ratios for muffins I find work for me on my favourite ham ones!
"Crustless quiches are great - 4 eggs to 250ml cream, handful of grated cheese, add whatever filling you like (salmon and broccoli, bacon bits, mushrooms and peppers etc.). Mix, pour into a pyrex dish, bake at 180 for around 40 mins or until no longer wobbly. Cool, cut into slices, good for snacks on the run."

Muffins: 6 eggs = 375 ml cream 240gms smoked ham (ish), leeks, sage, touch of chilli powder, salt, pepper in eggs and cream.
1 egg = 63ml cream, 40 gm smoked ham
4 eggs, 250 mls cream, 180 gms ham - makes 13, too much liquid.

"Crustless quiche "muffins" are good too. Fry up finely chopped veg (leeks, broccoli, peppers, mushrooms, onions, sweetcorn whatever she likes) and maybe some ham/bacon/cooked salmon. Put in muffin tray holes to 1/3 fill each hole, top each muffin hole with grated cheddar. Then whisk up eggs and a slosh of cream, salt and pepper and pour over the cheese. Bake at 180 for about 30 mins or until "set". They will rise up beautifully in the oven and then sink a bit once cooled. I find 2 eggs does 4 muffins. DH and I eat 4 eat for lunch with soup"

Okra Chips - brilliant for dips.

Chop the stem ends off the okra and slice in half length-wise. Toss in a small amount of light olive oil.

Lie cut-side up in a baking tray and bake at 200c fan for about 15-20 minutes until just brown and crisp. Allow to cool a little & serve.

One packet doesn’t make that many!

Any ideas for mid morning or afternoon snacks ??

Marking my place

Also marking my place 😊

@Moggy72

If you're adapted to a low carb way of eating you shouldn't need to snack between meals! You'll find that you're genuinely not hungry. In fact, you might even find that you're not hungry at meal times! (I know, I would never have believed that either )

If you do need to snack, things like cheese, olives, hard boiled eggs, cooked cold (low carb) sausages and veg like celery and cucumber are all good.

I’m really excited to try some of these! X

Can i join please.

Only just found this thread. Is it still alive or is there another, more recent one on the go @BIWI ?
I'd love to follow and join in!

There isn't one on the go but there is still a chat thread. And the next one starts on 13 May

Fantastic thanks, will look out for the new one