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.
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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.
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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.
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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
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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.
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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.
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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
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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.
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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
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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.
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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
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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
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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.
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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.
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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
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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.
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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
- Chop up the broccoli and stem. You can remove
the end or any tough/woody portion of the vegetable.
- 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.
- Saute until the onions turn golden and then
add garlic and ginger.
- After a couple minutes, add broccoli, stock
and a pinch of salt.
- Bring it to a boil then lower the heat and let
it simmer for 20 minutes.
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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
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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
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Paleo Paratha
Paratha Bread
Cauliflower Filling:
Instructions
Making the Stuffed Pratha:
- In a bowl combine bread ingredients to form a
batter.
- 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.
- Repeat until batter is done.
- 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).
- Place 2 tbs of cauliflower mixture on one
piece of bread.
- 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.
- Repeat until you’ve made about 3 stuffed flat
breads.
- Bake at 350 for 30 minutes.
To Make Cauliflower Filling:
- 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.
- When the cauliflower is dry, put it into the
food processor.
- Place cauliflower in a bowl with salt and let
it sit for 10 minutes.
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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
- Combine the coconut aminos, broth, vinegar,
sesame oil, and date in a small bowl and set aside.
- Heat 2 tablespoons of coconut oil in a large
skillet over high heat.
- Place the bok choy, cut-side down, in the
skillet in a single layer. Cook without moving until lightly browned
(about 2 minutes).
- Turn the bok choy and cook until lightly
browned on the other side, about 1 minute.
- Remove bok choy to a plate and set aside.
- 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.
- Return bok choy to the pan and cook, turning
once, until glazed with the sauce, about 1 minute.
- Sprinkle with the sesame seeds, if using, and
serve immediately.
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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
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Roasted Tomatoes with Cheese
- 12 medium tomatoes
- 1 2/3 pounds fresh cheese
- 2 garlic cloves, minced
- 2 tablespoons finely chopped basil
- 1 teaspoon kosher salt
- 1/4 teaspoon freshly ground pepper
- 1/4 cup extra-virgin olive oil
- 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.
- 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.
- 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.
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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
- Slice zucchini crosswise
into 1/4 inch thick slices using a mandolin slicer or a sharp knife.
- Place zucchini in layers
into a colander or sieve, sprinkling with a little salt with each layer.
Let drain one hour.
- Preheat oven to 250F and
line a baking sheet with parchment paper. Brush parchment with 1 tsp of
oil.
- 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.
- Bake 45 minutes, then turn
off oven and let chips remain inside until crispy, about 1 hour
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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
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