I cook low carb every week, so I'll share a few recipes that we regularly have. Crustless quiche first: I grease a 20cm sandwich pan with butter and place a disc of greaseproof baking paper in the base. You need to use a solid based pan or the mix is going to run everywhere! I start by chopping the veg and frying it in olive oil. Depending what type of quiche it is, I use onion and red onion or leeks, 250g sliced chestnut mushrooms (with 2 or 3 reserved for decorating the top) and 160g frozen chopped kale (which I defrost in boiling water and then drain), or 200g frozen whole leaf spinach (which I prep the same way as the kale). Once the veg are softened, I whisk 4 free range eggs and a little sea salt then add 3 heaped tablespoons of 10% fat Greek Yogurt and whisk that into the egg. Next I add some dried parsley and around 100g of grated cheddar cheese and once that is stirred through, I mix in the veg and combine everything before pouring it into the pan. Two or three mushrooms are sliced into 6 pieces per mushroom and arranged on top, then a little more grated cheese on the top of the sliced mushrooms to finish. I cook it in a pre-heated oven 220^C for 15 minutes, then turn it round and cook it for a further 15 minutes or so until it is set and golden. It works well hot or cold, and we've also tried it using frozen broccoli and frozen cauliflower (defrosted in boiling water and drained). There are countless veg you can put in, and even bacon or whatever else you enjoy.
Second "Critters" or Courgette/Zucchini Fritters and "Litters" or Leek Fritters: The critters and litters are quite similar. For critters, you grate around 300-400g of courgettes onto some kitchen paper then squeeze out as much liquid as you can. Stir that into 4 whisked free range eggs (medium size are fine) and sea salt to taste. Pour the whole lot into a frying pan with a mix of extra virgin olive oil and butter in and divide the mix into quarters. Turn them carefully the first time so they don't break up and cook them on a medium heat for around 10 - 15 minutes until they're golden. We have them with steamed veggies (sprouts, broccoli and cauliflower) with more butter melted over the top. The litters are exactly the same, only I use around 200g of leeks and chop them finely, then pour them into the whisked egg. No need to squeeze any moisture out of them!
From what I've learned in the last 4 years or so, low carb can be anything from 100g per day net carbs (total carbs - grams of fibre which your body doesn't absorb), right down to Ketogenic which is less than 20g carbs per day. We're on around 30 - 50g net carbs per day, which is fine for us. It's just how we eat now, rather than a diet. I have a family history of insulin resistance, so I'm aiming to do all I can to prevent myself from getting any metabolic syndrome diseases (type 2 diabetes, heart disease, lipid problems, obesity etc).
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timeasmymeasure
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Date: Monday, October 22nd, 2018 10:43 am (UTC)Second "Critters" or Courgette/Zucchini Fritters and "Litters" or Leek Fritters: The critters and litters are quite similar. For critters, you grate around 300-400g of courgettes onto some kitchen paper then squeeze out as much liquid as you can. Stir that into 4 whisked free range eggs (medium size are fine) and sea salt to taste. Pour the whole lot into a frying pan with a mix of extra virgin olive oil and butter in and divide the mix into quarters. Turn them carefully the first time so they don't break up and cook them on a medium heat for around 10 - 15 minutes until they're golden. We have them with steamed veggies (sprouts, broccoli and cauliflower) with more butter melted over the top. The litters are exactly the same, only I use around 200g of leeks and chop them finely, then pour them into the whisked egg. No need to squeeze any moisture out of them!
https://scontent.flhr4-1.fna.fbcdn.net/v/t1.0-9/42211142_10216779527381925_5940623164089303040_n.jpg?_nc_cat=105&_nc_ht=scontent.flhr4-1.fna&oh=e3f0a579cae6784494b26446f7323fe8&oe=5C4D37F9 Critters inna pan.
https://scontent.flhr4-1.fna.fbcdn.net/v/t1.0-9/42270046_10216779527141919_8286427485327851520_n.jpg?_nc_cat=108&_nc_ht=scontent.flhr4-1.fna&oh=21ebd66609cd8f7020575570a84e7f64&oe=5C54401F Litters inna pan.
https://scontent.flhr4-1.fna.fbcdn.net/v/t1.0-9/42204403_10216779527701933_3572871611507802112_n.jpg?_nc_cat=107&_nc_ht=scontent.flhr4-1.fna&oh=1618217246da47e17a363453f9ee625c&oe=5C3F7D61 Leek, mushroom and kale crustless quiche.
A brilliant website for low carb recipes is here: https://www.dietdoctor.com/low-carb/recipes and you can tailor each recipe per serving to work out the right amounts.
From what I've learned in the last 4 years or so, low carb can be anything from 100g per day net carbs (total carbs - grams of fibre which your body doesn't absorb), right down to Ketogenic which is less than 20g carbs per day. We're on around 30 - 50g net carbs per day, which is fine for us. It's just how we eat now, rather than a diet. I have a family history of insulin resistance, so I'm aiming to do all I can to prevent myself from getting any metabolic syndrome diseases (type 2 diabetes, heart disease, lipid problems, obesity etc).