Vegetarian low carbers' recipe thread.

[SuddenlyMadameGlamour]

Hi all! Thought I'd start us off with something I whipped up tonight with stuff I happened to have in the fridge, my own recipe! It unintentionally ended up tasting like a satay...

Tofu satay

Ingredients:
2 tblsp groundnut oil
1 onion, sliced
1.5 sticks celery, cut into matchsticks
7 radishes, cut into wedges
1 heaped tsp easy ginger
1 tsp garlic purée
2 x 160g packs cauldron marinated tofu
Good pinch of dried curry leaves
1tsp asda Chinese noodle seasoning
40g creamed coconut made into coconut milk with 250ml boiling water
Big handful of chopped fresh coriander
50g peanuts, chopped reasonably fine in food processor
Juice of 1/2 lemon
1tblsp soy sauce

Method

1. Heat 1 tblsp oil in wok and stir fry onions, celery, radishes, ginger and garlic until cooked.

1. Add second tblsp oil and make sure wok is sizzling hot before adding the tofu pieces and stir fry until browned and crisp.

1. Stir through curry leaves and Chinese seasoning, then add coconut milk and heat through.

1. Add soy sauce, most of the coriander and most of the peanuts and the lemon juice.

1. Serve garnished with chopped coriander and a sprinkling of chopped peanuts.

This serves 4 and has 11g carbs and 19g protein per serving so probably best for phase 2...

Oh and forgot to mention, try to fish out curry leaves before serving!

Oh and one more thing, Columbo style, I got carb count from mfp. Oh, and try to use unsalted peanuts over salted ones as I used salted and it was maybe a touch too salty for eating it without rice. I suppose of course you could use cauliflower "rice", but that would up the carbs even more.

Ok my first recipe post is my own invention of a sort of mushroom bake. Its quite a flexible recipe so can be adapted to suit but the basic is very low carb. Quantities can be adjusted but I found 250g of mushrooms plus a few tbsps of each cheese would serve 2 people. I find it makes a really quick small meal so a lunch etc.

Mushroom Bake

Mushrooms- Ideally mixed, I used chestnut, button and 'wild'
Garlic & Herb Philadelphia- Can be substituted for cream cheese + garlic/herbs
Grated Cheddar
Olive Oil
Olives-Optional
Onions-Optional
Chopped Rocket/Basil- Optional

Method

1. Chop all the mushrooms and fry them in the olive oil (if using onions or anything similar add them at this point too)

1. Turn the heat off and stir in cream cheese until it melts to make a creamy sauce. Keep stirring on the hob as it should reduce any excess liquid.

1. Add any other ingredients such as the rocket, olives, or even tuna/peas/sweetcorn.

1. Place in an oven/grill proof dish being conscious to drain away any excess liquid in the process (it shouldn't be too wet and runny). Sprinkle with the grated cheese.

1. Bake or grill for about 10 minutes or until the top turns golden and crispy.

It depends what extras you add in and the type of mushrooms you use (portabellas are higher in carbs than others) but I did this on mfp with 250g of mushrooms, few tbsp of each cheese and came out with 4g carbs and that size would serve 2 people.

Basic Pancake Mix

2 Eggs
60g Cream Cheese (If using large eggs increase to 75g of cheese)

-------------
Sweet Pancakes

Basic Pancake Mix
1-2 Packets of Stevia sweetner (optional but does improve it)
plus 1 of the following options:

-½ teaspoon of ginger/cinnamon

-2 teaspoons of cocoa powder (can help to dissolve in water first and allow to cool)
-1 teaspoon of vanilla
-1 tablespoon of creamed coconut

-------------
Savoury Pancakes

Basic Pancake Mix
Plus a savoury ingredient such as:

-any dried or fresh herbs
-sriracha
-garlic puree
-wasabi

Also consider using flavoured cream cheese instead of plain. We enjoyed the sweet chilli Philadelphia and the Garlic & Herb.

-------------
Method

1. Blend all ingredients, blender works better with the cream cheese than hand mixing/whisking put it can be done.

1. Allow to rest for a few minutes so bubbles settle.

1. Ladle some batter into a heated pan. Ideally use butter with a drop of oil (avoids it burning) but spray or normal oil works too.

1. Cook as you would a normal pancake, so flipping when golden. Don?t allow the pan to get too hot as they burn and bubble easily so keep the heat medium to low.

A basic mix creates 3 small-medium pancakes, with 3g of carbs and 16g protein. The stevia add 1g of carbs per packet (large teaspoon). We served the savoury pancakes with things like creamy mushrooms and the sweet pancakes with a spread of peanut butter/chocolate spread/drizzle of honey. They were really filling and could count as a meal on their own.

I shall be using the pancakes in making other recipes.

Peanut Butter Cookies

I used to make these using sugar all the time as they are so quick and kids love them. I haven?t tried them without sweetner but do intend to. They are more crumbly than chewy but they satisfy a sweet craving.

1 (full) Cup/255g of Crunchy or Smooth Peanut Butter- use the no added sugar ones to keep carbs low. I like Whole Earth and Sunpat.
¾ - 1 Cup/ 18-24g of Splenda or other sweetner- reducing this reduces carbs but it depends on your tastes.
1 Egg
1 Teaspoon of Vanilla Extract

Method

1. Preheat oven to 350/175 and grease large baking tray.

1. Combine ingredients.

1. Roll the dough into balls the size of walnuts.

1. Place on baking tray

1. Flatten with a fork so it makes a sort of hash symbol on the top.

1. Bake for 10-12 minutes.

This should make 18 cookies with 3g of carbs per cookie. They make good little snacks or if you?re on the go.

Caesar dressing:

I was making the rose Elliot Caesar salad for several people and tried using grated Parmesan instead of shaved, but it went wrong and I had to correct it but ended up with this which was really nice.

Ingredients:
2 heaped tblsp good quality French mayonnaise
A few drops of Tabasco
55g grated Parmesan
Olive oil
Red wine vinegar

Method:

1. Mix mayonnaise Tabasco and Parmesan together in a bowl. This will turn into a thick gloopy mess and was the point where I thought it had all gone wrong...

1. Then gradually add splashes of vinegar and oil until it has the thinner consistency of a dressing.

I tossed this through thickly shredded romaine lettuce and topped with toasted flaked almonds for crunch like rose Elliot suggests, along with a sprinkling of Parmesan shavings. I have also had this poured over veggie burgers etc. as I would usually have them with ketchup!

It contains around 2.5g carbs for the whole quantity.

Oh and I realise Parmesan isn't vegetarian so use a vegetarian alternative (I'm a bit if a rubbish veggie and tend to eat the normal stuff )

Spinach Bread:

This recipe is lifted straight from The Vegetarian Low Carb Diet by Rose Elliot.

Defrost 280g frozen spinach (I did it in the microwave, guess you could always wilt fresh spinach and chop it finely), then squeeze as much liquid out of it as you can, by squashing it in a sieve with a spoon.

Mix with 4 beaten eggs, 1 crushed garlic clove and salt and pepper.

Pour the mixture into a Swiss roll tin that has been lined with baking paper, and bake in a preheated oven at 180 for 15mins. Allow to cool then cut into 6 squares.

This will make 6 slices that are about 5mm thick, so it sort of resemble bread, but it doesn't really taste like it though it is quite nice! I have eaten it so far as a sandwich with cream cheese, and made cheese on toast out of it too. Rose Elliot also suggests using it as a base for pizza.

Chocolate puddings:

I had 2 egg yolks in the fridge so I adapted this recipe and tried to make it as low carb as I could. It is still reasonably carby at 10.9g per serving, but is good for phase 2 or a treat! There is no particular reason for the random mix of dairy/soya milk/cream, I was just using up what was in the fridge and trying to make it less carby than just using milk, you could use just cream if you have enough I suppose! I was worried that the soya milk and cream might split when they were heated but they didn't luckily...

Ingredients:
90g highest carb dark chocolate (the recipe called for 100g but this was all I had)
2 egg yolks
3 tblsp Splenda
100ml double cream
200ml soya cream
100ml soya milk
100ml whole milk
1tsp vege gel (vegetarian gelatine)

Method:

1. Dissolve the vege gel in 100ml whole milk.
2. Beat Splenda and egg yolks in a small bowl until creamy
3. Heat the rest if the milk and cream in a saucepan and break the chocolate into small chunks and melt it into the milk. Heat til it is pretty much boiling stirring constantly. Add the vege gel mixture and stir and bring back to the boil.
4. Remove from heat and Stir in the egg yolk mixture until combined and then quickly pour into 4 ramekins as it will start to set quickly. Allow to cool and set.

I turns out and thick and creamy set pudding. Yum!

I meant to say highest COCOA dark chocolate! Sorry!

D'ya know what, I would leave the vege gel out of the chocolate puddings! It sets a bit too firm...

Low carb pizza

Makes 6-8 pieces

Ingredients:
200g half fat cheddar, grated
115g low fat soft cheese
3 eggs
0.5 tsp dried oregano
1 crushed garlic clove
225g tomatoes washed and quartered
Salt
1/2 can artichoke hearts, sliced
1/2 green pepper, thinly sliced
2-3 tblsp grated Parmesan
8 black olives

1. Preheat oven to 190
2. Line swiss roll tin with baking paper. Sprinkle cheddar evenly into tin
3. Beat cream cheese, eggs, oregano and garlic. Pour mixture over cheese and mix so base is covered.
4. Bake for 30 minutes
5. Meanwhile put tomatoes into ovenproof dish and put into oven too, or heat on hon, until soft and collapsed, season with salt
6. Spread tomatoes over base, then arrange artichokes and pepper on top, then cheese and finish with the olives. Bake for 10 mins.

4.3g per 1/6
3.2g per 1/8

It is very filling so you need less than you think! This was taken from rose Elliot's low carb diet book. It is actually very nice. I thought it odd that she used low fat cheeses, but I understand it now as I think it helps give the base a stiffer, drier quality more like bread.

Guacamole

I guess this isn't specifically low carb but it's something I've been eating quite a bit of after realising its low carb, it gives me a fresh fix and is great in this warm weather.

The recipe makes quite a bit, say a large bowl full which will last 2 days in the fridge (without browning although may need a stir as can separate slightly), I have it with salad, or cucumber, or things like the spinach or corn bread. I would describe it as having eight servings.

2 Ripe Medium/Large Avocados (I buy from Sainsburys the pack of 2 ripe and ready to eat Hassa Avocados, they are medium to large-ish).
1 Large Lime
1 Medium Red Chilli- (usually about 30g before core and seeds are removed) finely chopped
5 Spring Onions- chunkily chopped
4 Large Tomatoes- chopped and with seeds/core removed
6 Cloves of Garlic- crush directly into recipe
Fresh Coriander- chopped (optional)
Pinch of sugar
Olive Oil

Method

1. Scoop out the flesh of the avocado and mash with a little olive oil. Try and keep it quite thick and chunky, it doesn't need to be a paste and should not be runny.

1. Squeeze in juice of the lime and mix well.

1. In a separate bowl, combine the chilli, tomatoes, garlic, and onion. Mix with a glug of olive oil and the pinch (no more) of sugar.

1. Fold the chilli mixture into the avocado, then (if using, I don't as I hate it) add the chopped coriander.

Store in the fridge covered with cling film.

On MFP it says 23g of protein for the entire mix so about 3g per portion working on the basis this makes 8 portions.

Although it depends on the size of the pieces you use. We like lots of garlic but there is 1g of carb per clove and halving the chilli or tomatoes would really half the carbs, but it wouldn't taste as good.

I think this would be amazing on the pizza base or spinach bread topped with cheese.

1g of carb per clove??? Surely not! Please say that's an error !

Lower carb guacamole with two avocados - I'd only add 1/2 a tomato and a small clove of garlic and spring onion rather than red onion and no sugar, chilli, lime juice and coriander.

Yes sparky that's what I keep reading, has horrified me!

Also my recipe isn't a 'low-carb' recipe, it's my ultimate guacamole recipe, which I noticed was quite low carb, as I said you can increase or decrease certain things.

I personally won't eat it unless really garlicky and without lime it goes brown.