Easy end of the month low carb meals…

Oh Nuts! We love them but we hate their prices, don’t we?

So we are going to ignore them completely during this blog!  That should teach them…and their suppliers… and the NUT Illuminati… 😉

The secret to an exciting low carb lifestyle lies really in focussing on the wonderful things we can eat instead of the empty carbs we should rather avoid.

 

Some handy, budget, nut substitutes:

Pumpkin seed meal (Pumpkin seeds ground in your coffee grinder)

Coconut meal (Desiccated coconut ground in your coffee grinder)

Flax meal  (Flax seed ground in your coffee grinder)

You can really substitute almost any recipe with these nut alternatives.  However, almonds especially, have a very neutral taste, and the above meals might add a bit of a different flavour palette. Pumpkin meal has a very subtle taste too.  However, when substituting with coconut meal, it is always good to add liquids, either with an extra egg, yoghurt or milk to the batter.

 

Watermark - Cabbage & Baby marrow latkes

 

Ingredients:

Coconut oil to saute and fry.

500g shredded cabbage (I just got a pre-packed, cabbage slaw kind)

2 medium baby marrows, grated

1 small onion finely chopped (Or swap for a small apple, grated)

salt & pepper to taste

2 eggs

2 1/2  tsp baking powder

1/3 cup *milled pumpkin seeds (optional)

* The pumpkin meal makes the latkes a bit more puffy in consistency and easier to stack and fill if you want to use it in a lunch box filled with cream cheese and bacon.

The batter without the pumpkin meal is a bit more like I remember my German Grandma’s, but needs to be eaten with a knife and fork.  I love it though, because the cabbage caramelize so nicely with this one.

 

Method:

Saute the cabbage, onion/apple, baby marrows and spices in a pot on medium to high heat for about 4 – 5 minutes. Remove from heat and allow to cool.  In a mixing bowl, add the cabbage mix and the rest of the ingredients and gently mix into a batter.  Fry heaped tablespoons full until brown, turing once or twice.  Serve with butter, or sour cream and chives.  Makes a great addition to a soup or eaten with a scoop of ground beef and grated cheese.

Yields about 16 latkes at 1.2 grams carbs each.

 

Watermark - Stuffed Chicken

 

4 Chicken breasts, skin on, deboned

6 – 8 rashers of bacon, chopped

1/2 green pepper/ red pepper, chopped

4 tsp pesto

4 Tbsp cream cheese / grated cheddar cheese

Herbed salt in grinder or salt and pepper to taste.

Coconut oil for frying

 

Veggies:

Baby marrows, sliced

Plumb tomatoes, halved

Herbed salt in grinder or salt and pepper to taste

Coconut oil for frying.

 

In a pan on medium to high heat, cook the bacon rashers in a bit of coconut oil.  As soon as the rashers start to cook through, add the chopped peppers and saute in the bacon fat along with the bacon. As soon as the peppers are soft remove from heat.

Cut a pocket into the breasts and stuff the chicken breasts with a tablespoon layer of cream cheese/cheddar cheese, a teaspoon of pesto, and a 1/4 of the bacon mix. Tuck the skin as tightly as you can to close the pockets. If they can’t close all the way, “no problemo”.  Just be swift with turning without losing the filling.

In the bacon pan, on medium to high heat.  Add a bit of coconut oil to the bacon fat left from sauteing the bacon.  Seal the breasts on both sides till nice and brown (about 1 – 2 minutes on each side), sprinkle slightly with salt and pepper, and turn heat down to medium – low. Add the chopped veggies all around the chicken pieces and allow to gently saute in the pan juices.

IMG_0049

Put a lid on the pan and allow to cook for 6 – 8 minutes (Times may vary according to fillet size. The inside of the filling must be oozy and the the chicken must be warm through out, when poking a knife into the thickest part. Take the chicken out  of the pan and allow to rest for a minute while you quickly allow the veggies in the pan to caramelize on high heat.

Mustard  cream sauce:

1 Tbsp dijon mustard

1 cup cream

3 Tbsp butter

Salt to taste

1 tsp xylitol

A grind of black pepper

A squeeze of lemon juice

 

In a saucepan on medium heat, melt the butter. Add the rest of the ingredients and allow the sauce to simmer on medium heat for 2 – 3 minutes and reduce to a creamy consistency.

Yields just over a cup of sauce, enough for 4 – 6 servings of meat.

Smother the chicken breast with warm mustard sauce and enjoy!

This recipe yields 4 portions at about 6 grams of carbs per meal.

Serve with a salad.

 

Watermark - No bake seed clusters

Ingredients:

100 gram *coconut flakes (one Montagu packet)

(* can be replaced with 3/4 cup plain fine or medium desiccated coconut)

50 g butter

2 Tbsp cocoa

2 Tbsp xylitol

2 Tbsp boiling water

4 Tbsp coconut cream

4 Tbsp sunflower seeds

4Tbsp desiccated coconut fine

4 Tbsp pumpkin seeds

2 Tbsp grated orange peel (optional)

In a dry pan, toast your seeds and coconut flakes ever so slightly on medium heat till brown colour starts to show. remove from heat.

In a medium saucepan, on medium – high heat, melt the butter, add the xylitol and mix.  Add the cocoa dissolved in the hot water and the coconut cream.  Allow the sauce to bubble and thicken for 2 minutes while stirring. Remove from heat and allow to sit for a minute or two.  Add all the seeds and coconut and stir into the chocolate sauce.  Scoop into a12 hole tiny cupcake latex moulds or into small cupcake liners. (You could also line an egg carton with cling wrap and mould little clusters in the oval moulds) If you did not use the coconut chips you could roll the batter into 12 balls.  Allow to cool and set overnight or for 2 – 3 hours. They set quite firmly if you give them a chance.

Yields 12 clusters at 1.75 grams of carbs per cluster

These make great lunchbox treats, while you get to sneak in some much needed fiber.

Off course you can make these with chopped nuts instead of the seeds, but nuts does not get to steel the lime light today!

 

Yours in low carb,

Inè

 

 

 

 

 

 

 

 

 

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5 thoughts on “Easy end of the month low carb meals…

  1. Please can you advise on coconut. Some seem to be very high in carbs, the flakes from Montegu are 27g/100, desicated vary between 5 and 35/100???

    • Hi there Glynis, Coconut is a food very high in fibre. Coconut flakes have 25 grams of carbs per 100 gram of which 18 grams are fibre, leaving you with only 7 grams of countable/ digestible carbs per 100 gram. Desiccated coconut has 15 grams carbs per 100 gram of which 9 grams are fibre, leaving you with 6 grams of carbs per 100 grams. Hope this is helpful. These foods are excellent sources of much needed fibre on a LCHF lifestyle. Relax and enjoy occasionally.

  2. Have bought your book and really enjoying the recipes. These looks yum too. Do you have an easy wrap recipe that is not too fiddly to make?

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