Low Carb Recipes

Many people have been asking for LCHF food ideas. We find it tough making suggestions for vegetarians. But here are a few ideas that we have struck upon or found from other sources. More recipes will be updated from time to time. We are open to your ideas as well.

GREEK YOGURT

Since full fat Greek Yogurt is not available here, we recommend a 50/50 mix of homemade yogurt with cream. Add grated nuts of choice, and a tsp of sugar free syrup like chocolate or strawberry. Chill & serve.
----------

CAULIFLOWER FRIED (RICE) WITH CHOICE OF MEATS OR VEG (for 4)

2 lbs. trimmed cauliflower

4 Tbsp. vegetable oil

4 cloves garlic, minced

3-4 cups diced, cooked meat

3 eggs

1 tsp. salt

2 green onions, thinly sliced

1/2 tsp. freshly ground black pepper

Grate the cauliflower using the medium sized holes of a grater. Grate the core too. With your hands squeeze out as much water as you can. This may not be necessary for some cauliflower as they vary in degree of wetness.

Over high heat, heat the oil (bacon fat can be used here too) in a wok or large heavy frying pan and add the garlic. Stir-fry until pale gold. Add the meat and fry until lightly browned. Break in the eggs and fry until softly scrambled. Add the grated cauliflower, sprinkle with salt and stir and fry until it’s tender-crisp, about 5-8 minutes. The length of time will depend on the cauliflower. Stir in the green onions and the pepper. Check the seasoning and serve.

----------

CREAMED SPINACH WITH GARAM MASALA (for 8)

4 lbs. fresh spinach, stemmed, washed and dried

1 Tbsp. unsalted butter

4 cloves garlic, minced

4 Tbsp. finely chopped shallots

2 cups whipping cream

1/2 tsp. salt

1 tsp. fennel seeds

1/2 tsp. garam masala

A pinch of cayenne pepper

Coarsely chop the spinach and set aside. Melt the butter over medium heat in a large, heavy, preferably nonstick pot. Add the garlic and shallots and sauté until the shallots are translucent. Add the whipping cream and salt and bring to a simmer. Stir in the spinach by handfuls, adding more as it cooks down. Turn to low and cook, stirring frequently, until the spinach is extremely soft and the cream is almost absorbed, about 20 minutes. Heat a small frying pan over high heat. Add the fennel seeds and roast, shaking the pan, until the seeds turn one shade darker. Add to the spinach along with the garam masala and cayenne. Mix well.

----------

CAULIFLOWER BREAD

Preheat oven 325 degrees
1 head of cauliflower, just the florets shredded
2 eggs
1 package Italian seasoning
1/4 Cup Parmesan cheese

Mix all together and place on a cookie sheet covered in parchment paper. Flatten it out with a spatula but firm up the sides. It should be 1 1/2 to 2 inches thick.

Place in preheated oven for 40 minutes. Remove from oven and place new sheet of parchment on top along with a new inverted cookie sheet and flip it over. Remove first sheet of parchment and place back in oven for another 15 minutes. Remove and allow to cool 10 minutes. cut into 9 equal pieces with 

----------

Low Carb Bread in 70 secs

1 egg (beat well) 

1/2 teaspoon baking powder (beat into egg mixture) 
 2 Tablespoons Flax Meal (beat into egg mixture)
 1/4 shredded cheddar cheese (beat into egg mixture) 

Ok! Find something that looks like a piece of bread to cook in the microwave... I just use a little square Tupperware (plastic container). 

 Melt butter to coat the bottom and sides. 
 Put in the microwave for 1 minute. Turn over and cook for about 10 more seconds.

----------

Cream Cheese Muffins

450 gms of cheese
1/2 a cup of Sweetener
2 eggs
1/2 tsp vanilla powder

Soften cream cheese about 40 seconds in microwave. Add other ingredients. Beat with mixer till smooth. Pour into 12 muffin pans lined with the papers. Bake at 350 deg F for 20 min.
----------
Fat Chicken

Boil chicken as much as required, chop into small pieces.
Take a 1/2 stick of butter, lots of garlic, minced onion and let it simmer around under low heat for a while. Add about a cup of heavy cream, lots of pepper and all of the chicken. Let that cook so the fat would start coming out of the chicken. Pour a cup of Parmesan cheese shreds on top and cover. Stir it when it is all melted together.

Now the best thing which seems to get me on these types of dishes is what to pour this wonderful fat laden stuff over. A pile of lightly cooked Green Beans are wonderful
----------

Low Carb Ice Cream

4 egg yolks

1/2 cup plus 2 tablespoons unsweetened organic cocoa powder

3/4 cup powdered sweetener 

2 13.5 oz cans full fat coconut milk

1 Tbsp gelatin

2 teaspoons pure vanilla extract

Add the gelatin to a medium size bowl and pour one can of coconut milk over it. Allow to sit for 2-3 mins or until gelled.

Place the egg yolks a mixing bowl.

Pour the other can of coconut milk into a sauce pan over medium-low heat. Add the gelatin mixture to the pan and whisk to combine.

Whisk in the cocoa powder and sweetener.

Heat the coconut milk in the sauce pan just until it starts to bubble.

Slowly add 1/4 cup of the hot coconut milk to the egg yolk mixture and continuously whisk to combine.

Add the remaining coconut milk, a little at a time, whisking to combine (don't add the hot coconut milk too quickly or you will end up with scrambled eggs).

Pour the mixture into the sauce pan and cook over low heat, stirring constantly.

Cook the mixture for 5-7 minutes or until thickened (it should coat the back of a spoon).

Once thickened, remove from the heat and add the vanilla extract.

Pour the mixture through a fine metal strainer over a bowl.

Allow the mixture to cool down and then cover with plastic wrap (I place it directly on the custard so that a skin doesn't form) and refrigerate for 2 hours or until cooled.

Add the mixture to the bowl of an ice cream maker and process according to the manufacturer's instructions.
----------
Spinach salad 

Put in large bowl Spinach leaves / Sliced strawberries / Blueberries / glazed nuts / cheese if desired
grilled chicken strips / Sugar Free Raspberry syrup or crush- mix n eat 
----------

TOFU VEG SOUP

Boil tomatoes and blend and keep aside. In a pan, saute mushrooms, peas, onions and garlic. Add the tomatoes and add dried basil, dried oregano, salt and black pepper (crushed). Add silken tofu and mix. Blend it again in the blender and bring to boil. Add some of the green peas, mushrooms (or any vegetables that suit you) at the end and bring to a boil if you like whole vegetables in the soup. Its amazingly creamy.
----------

EGGPLANT LASAGNA 

2 eggplants (about 400 gm each) 

1/4 cup oil, 

Salt 

2 cups Marinara Sauce (or you can make tomato based sauce /puree with masalas) 

16 ounces whole milk mozzarella cheese, 

shredded 1/2 cup parmesan cheese, grated 

Trim the ends off the eggplants and slice lengthwise into 1/2" slices. You should get 6 slices from each eggplant. Brush both sides of the eggplant slices with oil to coat. Place them in a single layer on a baking sheet. Broil about 5 minutes per side until tender and a little browned. Watch them closely because they can burn quickly. Lightly sprinkle them with salt after removing from the oven. Layer everything in a greased 7x9x3" baking dish in this order: 4 eggplant slices, 1/3 of the sauce, 1/3 of the mozzarella. Repeat the layering two more times then sprinkle with the parmesan cheese. Bake at 350º about 30 minutes or until the cheese is bubbly. Makes 6 servings
----------
MUSHROOM & SPINACH OMELET 

2 tablespoons butter, 
divided 6-8 fresh mushrooms, sliced, 
5 ounces Salt and pepper, to taste 
Pinch garlic powder 
4 eggs, beaten 
1 ounce cheese, shredded 
1 handful fresh baby spinach, 
about 1/2 ounce Chives, chopped, optional 

In a very large skillet, sauté the mushrooms in 1 tablespoon butter until tender; season with salt, pepper and garlic powder. Remove the mushrooms from the pan and keep warm. Heat the remaining tablespoon butter in the same skillet over medium heat. Beat the eggs with a little salt and pepper and pour into the hot butter; swirl the pan to coat the entire bottom of the pan with egg. As soon as the egg is nearly set, place the cheese over half of the omelet. Top the cheese with the spinach leaves and hot mushrooms. Let cook a minute or so to start wilting the spinach. Carefully fold the empty side of the omelet over the filling and slide onto a serving plate and sprinkle with chives, if desired. Alternately, you could make two omlettes using half of the mushroom filling spinach & cheese in each
----------
Mozzarella/Almond Flour Pizza Bread

1 1/2 cups shredded mozzarella
¾ cup almond flour
2 tbs cream cheese
1 egg
Garlic salt
Parchment paper and cookie sheet

1. Preheat oven to 425 degrees F.
2. Microwave the mozzarella and cream cheese until smooth.
3. Mix the cheese with the almond flour and egg. Add a few dashes of parsley, fennel and oregano.
4. Flatten out the dough on the parchment paper/cookie sheet. Use a sandwich bag for covering the hands so that nothing sticks.
5. Liberally sprinkle the crust with garlic salt. Poke the dough a bit with a fork to prevent bubbles.
6. Bake for 8 minutes, and poke any bubbles.
7. Bake for another 4-6 minutes until it is slightly brown on top.
8. Add any ingredients for your topping and then pop back into the oven to melt the cheese on top.

In all it takes me less than 20 minutes to make and is the best homemade low-carb, gluten-free pizza yet. It's much easier than the cauliflower crust and holds up better too.
----------

LOW CARB PANCAKES

The recipe below takes one egg and makes 2 pancakes. Double or triple it to make more.
2.5 table spoons of whey protein powder (vanilla is best)
3/4 teaspoons baking powder
1 egg
1 teaspoon vegetable oil
1 tablespoon Sugar Free Syrup, flavor of your choice. I use Vanilla, Caramel or English Toffee. (You can substitute 1 teaspoon Natura  with 1/2 tsp vanilla and 1/2 tablespoon water)
2 tablespoons water

Mix dry ingredients in a bowl. Add the egg, oil, Syrup or Splenda, and water. If batter is too thick to pour easily, add another tablespoon or two of water to thin out. Stir. Fry in a pan or griddle as you would
regular pancakes. Turn when bubbles appear at edges.
----------

STRAWBERRY CRUSH

About 300g Strawberries, blitzed to pulp in food processor/blender.
250g roughly Full-Fat Greek Yogurt (or 50/50 fresh yogurt & cream)
300ml Double Cream (whipped into soft peaks)
Approx. 2 teaspoons of Stevia or basically add sweetener of your choice to taste
----------

Some completely vegetarian recipes. Substitute local or available ingredients where required.

Baked Cabbage Wedges and Cauliflower Mash

• 1/4c. olive oil (approx.)
• 2 tblsp balsamic vinegar
• Juice of 1 lemon
• 3-4 cloves garlic, minced
• 1 tblsp (approx) sun-dried tomatoes, minced
• Fresh Herbs (basil, rosemary, sage); minced
• Fennel Seeds, a dash
• Dried Thyme, a dash
• Salt + Pepper, to taste
• Optional: grated Parmesan Cheese (about 1/2 tablespoon)

Heated your oven to 425 ^o F and cut the cabbage into 4 wedges.  Lay the wedges on to individual pieces of tin foil large enough to totally encompass them and drizzle the marinade evenly onto the wedges before wrapping them tightly in the foil.  Cook the wedges for 40minutes, but turn the oven off with about 15minutes left to go on the timer.  When the timer goes off, remove and serve!  Easy! Top the cabbage wedge with about 1/2 tablespoon of finely grated Parmesan cheese, but it's definitely not necessary.

For the Cauliflower Mash the following "wet" ingredients are used :

• 4oz block of herbed goat cheese
• 1/3c. 0% plain Greek Yogurt
• 3 tblsp olive oil (in place of cream and butter while cauliflower cooks in microwave)
• 4 cloves garlic, minced (added to cauliflower while it cooks in microwave

When the cauliflower mash was done cooking in the microwave (10 minutes in microwave safe bowl that also contained the olive oil and minced garlic) transfer the cauliflower, the goat cheese, and the Greek Yogurt to the blender.  Blend until a pretty smooth texture.  The mash will be a little grainier than the mash if butter, heavy cream, and copious amounts of cheese are used. So if you want your mash to be super soft and silky you might bump up the fat content some to achieve that texture.

----------

Creamy Curried Broccoli Soup

Ingredients

• 1 medium to large broccoli (stem too!), roughly chopped
• 1 tbs Coconut Oil
• 1 tsp Black Mustard Seeds
• 1 white onion, roughly chopped
• 1 serrano pepper, roughly chopped
• 10 Curry Leaves
• 3 cloves garlic, roughly chopped
• 1 inch ginger, roughly chopped
• 4 c broth (vegetable, or whatever your heart desires)
• 1 tsp Coriander Powder
• ½ tsp Turmeric Powder
• ½ tsp cumin powder
• ¼ tsp crushed red pepper, optional
• 1 cup to 1 can Organic Coconut Milk, full fat - you can make your soup as thick or thin as you’d like
• freshly ground salt and pepper, adjust to taste

Instructions

1. Chop up the broccoli and stem. You can remove the end or any tough/woody portion of the vegetable.
2. In a large saucepan, add coconut oil and mustard seeds. Once the seeds begin to splutter, add the onions, curry leaves, green chilies and a pinch of salt.
3. Saute until the onions turn golden and then add garlic and ginger.
4. After a couple minutes, add broccoli, stock and a pinch of salt.
5. Bring it to a boil then lower the heat and let it simmer for 20 minutes. 

----------

Fatty Mirchi

Baked Jalepeno Poppers 

• 12 jalapeno peppers 

• 6 oz softened cream cheese 

• 1 1/2 cups shredded mozzarella  

• 1/4 cup chopped cilantro 

• 1/8 teaspoon salt 

• Bread crumbs/Parmesan cheese (optional) 

• Bake at 425 for 15 min

----------

Vanilla Fat Bomb

This recipe makes something along the lines of a basic cheesecake flavored "mousse". It's soft, sweet and tasty. This is quick, delicious, easy to make and holds well in the fridge for a few days. Usually one can make a batch and divide it into little plastic cups in the fridge.

Ingredients

8 ounces (227g)  full fat cream cheese, preferably warmed

1/2 cup (100g)  Natura or other sugar equivalent

1 dash (0g)  salt

1 tsp (4g)  vanilla extract

1/2 cup (119g)  cream, heavy whipping

Add the first 4 ingredients to a food processor. If you don't have one, you can do this with a whisk and a bowl.

Turn on the food processor.

With the processor running, add the cream in a medium-slow and deliberate steady stream. This will "whip" the cream with the cream cheese. This will add air and will result in something like a cheesecake "mousse", once it chills. Portion into cups and eat when chilled

----------

Paleo Paratha

Paratha Bread

• ½ cup Almond Flour
• ½ cup Tapioca Flour
• 1 cup Coconut Milk, canned and full fat
• ½ tsp Fine Sea Salt
• Grassfed Organic Ghee, enough to grease pan and to serve with bread

Cauliflower Filling:

• 1 head cauliflower, florets
• 1 tsp Fine Sea Salt, adjust to taste
• ½ cup onion, finely chopped (i used white)
• 1 serrano pepper, minced
• ¼ tsp freshly cracked Black Peppercorns
• ½ tsp Coriander Powder
• ½ tsp Cumin Powder
• ½ tsp Amchur (Dried Mango) Powder (optional)
• ¼ cup cilantro, chopped

Instructions

Making the Stuffed Pratha:

1. In a bowl combine bread ingredients to form a batter.
2. Ladle ¼ cup of the batter onto a greased frying pan on low-medium heat and allow the flat bread to cook until the bottom firms slightly, then remove and place on a large pan/plate.
3. Repeat until batter is done.
4. You should now have 6 little half-cooked naans/tortillas (if you have more… just eat one. You will need two naans/tortillas to make one stuffed flat bread).
5. Place 2 tbs of cauliflower mixture on one piece of bread.
6. Brush melted ghee around the naan (see the picture above) - then place another piece of naan on top of the cauliflower mixture - pressing the two pieces of bread together.
7. Repeat until you’ve made about 3 stuffed flat breads.
8. Bake at 350 for 30 minutes.

To Make Cauliflower Filling:

9. Clean the cauliflower by soaking florets in warm water, pinch of salt and pinch of turmeric. After 30 minutes, dump out the water and rinse. Drain and let the cauliflower dry completely.
10. When the cauliflower is dry, put it into the food processor.
11. Place cauliflower in a bowl with salt and let it sit for 10 minutes. 

----------

Garlic & Ginger Bok Choy

• 2 tablespoons coconut aminos
• 2 tablespoons veg broth (preferably home made. Chicken if you like)
• 1 tablespoon rice or white wine vinegar
• 2 teaspoons toasted sesame oil
• 1 medjool date, minced
• 3 tablespoons coconut oil
• 4 baby bok choy, each head halved length wise
• 3 cloves garlic, minced or pressed through a garlic press
• 1 tablespoon minced fresh ginger
• sesame seeds (optional)

Instructions

1. Combine the coconut aminos, broth, vinegar, sesame oil, and date in a small bowl and set aside.
2. Heat 2 tablespoons of coconut oil in a large skillet over high heat.
3. Place the bok choy, cut-side down, in the skillet in a single layer. Cook without moving until lightly browned (about 2 minutes).
4. Turn the bok choy and cook until lightly browned on the other side, about 1 minute.
5. Remove bok choy to a plate and set aside.
6. Add 1 tablespoon coconut oil, garlic, and ginger to pan and cook for just a few seconds, then add the coconut aminos mixture and simmer for about 30-60 seconds or until thickened.
7. Return bok choy to the pan and cook, turning once, until glazed with the sauce, about 1 minute.
8. Sprinkle with the sesame seeds, if using, and serve immediately.

----------

Ginger Snap Cookies

Makes about 12 cookies

1/2 cup almond flour

1/3 cup coconut flour

2 tbsp arrowroot
3 tbsp ground flax seeds soaked in 3 tbsp warm water
1/4 tsp salt
1/2 tsp baking soda
1/3 cup coconut sugar
1/4 cup coconut oil
1 tsp cinnamon
1 tsp ginger
1/2 tsp clove
2 tbsp molasses (chachni)

1. Pre-heat the oven to 350°. In a small separate bowl mix together the ground flax seeds and warm water and let sit until it thickens and gels.

2. In a large mixing bowl or food processor mix together all the dry ingredients.

3. Melt the coconut oil, then place it along with the flax mixture, into the bowl or food processor and mix well. The dough will be thick.

4. Take a small bit of the dough and roll it into a ball then press down to make a cookie shape. Place it on a cookie sheet lined with parchment paper and repeat until all of the dough is gone.

5. Bake at 350° for about 10-15 minutes. Let cool before serving

----------

Roasted Tomatoes with Cheese

1. 12 medium tomatoes
2. 1 2/3 pounds fresh cheese
3. 2 garlic cloves, minced
4. 2 tablespoons finely chopped basil
5. 1 teaspoon kosher salt
6. 1/4 teaspoon freshly ground pepper
7. 1/4 cup extra-virgin olive oil

1. Preheat the oven to 425°. Slice off the top 1/2 inch of each tomato and reserve the tops. Scoop out the tomato cores and seeds. Cut a very thin sliver off of the bottom of each tomato to help them stand up straight. Arrange the tomatoes in a 9-by-13-inch glass or ceramic baking dish.
2. In a bowl, combine the cheese with the garlic, basil, salt, pepper and 2 tablespoons of the olive oil. Spoon the cheese mixture into the tomatoes, mounding the filling 1/2 inch above the rim. Cover with the tomato tops and drizzle with the remaining 2 tablespoons of olive oil.
3. Bake the tomatoes for 35 minutes, until tender and browned in spots and the cheese is hot. Let stand for 15 minutes. Serve warm or at room temperature.    

----------

Zucchini Chips with Smoked Paprika

Ingredients

• 1 medium zucchini
• 1/2 tsp salt
• 2 tsp olive oil
• 1 tsp smoked paprika
• 1/4 tsp ground pepper

Instructions

1. Slice zucchini crosswise into 1/4 inch thick slices using a mandolin slicer or a sharp knife.
2. Place zucchini in layers into a colander or sieve, sprinkling with a little salt with each layer. Let drain one hour.
3. Preheat oven to 250F and line a baking sheet with parchment paper. Brush parchment with 1 tsp of oil.
4. Pat zucchini slices dry with a paper towel and place on prepared baking sheet. Brush tops with remaining oil and sprinkle with paprika and ground pepper.
5. Bake 45 minutes, then turn off oven and let chips remain inside until crispy, about 1 hour

----------
Cereal alternative

1/2 cup ground flaxseed,
1/2 cup unsweetened coconut, almond, or hemp milk, 
2 tbsp. unsweetened coconut flakes, 
1/4 cup chopped walnut or sunflower seeds. 

Mix in bowl and microwave for 60 seconds. Top with 1/2 teaspoon cinnamon and fresh blueberries (or berry of choice). Top with additional milk, if desired. Can add stevia to sweeten if you like.

For many other Low Carb recipes you can refer to this link