LOW CARB. COOKING

BROWNIE
FRUIT SMOOTHIE
OATMEAL
GOATS CHEESE SALAD
POTATO and SPINACH CASSEROLE
SHRIMP and FISH STIR FRY
GREEK STYLE PRAWNS WITH FETTA
CHICKEN A LA KING
TURKEY KEBOB

DRINKS
Chai Tea
Ginger Ale

LOW CARB, GLUTEN FREE BROWNIE
Ingredients:
Sift together:
¾ cup cocoa
¼ cup almond flour
¼ cup rice flour
¼ cup rice protein
1-teaspoon baking powder
1-teaspoon baking soda
1-teaspoon Xanthan gum
stevia / xylitol

With an electric mixer, beat together:
2 eggs,
½ cup xylitol (or stevia to taste ~1 Tbsp)
½ cup applesauce

Add the dry ingredients to the eggs and stir
Add: ¾ cup of chocolate chips.

Bake at 350 degrees for 20 minutes (or until just firm).

FRUIT SMOOTHIE
(22g carbs. 24g protein)
Blend together in a food processor:
1 cup mixed berries
½ apple / orange
1 Tbsp. ground flax seeds
1 scoop protein powder

OATMEAL
(24g carb. 26g protein)
Combine in a pan:
1/3 cup oatmeal
2/3 cup boiling water
Simmer for 2-3 minutes

Switch off the heat and add:
2 Tbsp. chopped nuts
Cinnamon and stevia to taste
Serve with:
2 Tbsp. whey protein mixed with water

GOATS CHEESE SALAD
(serves 2) (15g carbs, 23g protein)
Preheat the grill to high
Mix together:
2 tsp. Flax oil
1 tsp. Olive oil
2 tsp. Lemon juice
1 tsp. Whole grain or Dijon mustard
1 clove garlic, minced
3 cups salad greens

Grill on both sides until tender
4 slices eggplant
Top each slice of eggplant with:
1 oz. soft goats cheese log, cut into 4 slices
Grill until soft and golden brown

Place the eggplant slices on top of the salad
Sprinkle with:
¼ cup. Flaked raw almonds
1 apple, diced

POTATO AND SPINACH CASSEROLE
(serves 4) (23g carbs. 28g protein)
Fry until transparent:
1 Tbsp. olive oil
1 large onion, chopped finely
Add and cook 5 minutes:
¼ cup water
2 cloves garlic, crushed
2 tsp. ground coriander
2 tsp. turmeric
1 tsp. cumin
1 bay leaf
1 Tbsp. paprika

Add: 3 medium potatoes or yams, cut into 1” chunks
Cover with vegetable stock, bring to the boil and simmer for 20 minutes

Add and simmer for another 15 minutes:
4 carrots, cut into 1” chunks
1 small chili, finely chopped
Add and cook till wilted:
8 oz chopped spinach, washed
1 lb. Cooked chicken or seafood

SHRIMP and FISH STIR FRY
(serves 2) (8g carbs. 32g protein)
Stir fry till barely cooked:
1 tsp. Olive oil
6 oz white fish, cut into ½” cubes

Remove fish from pan and keep warm
Stir fry:
1 Onion, chopped
1 clove garlic, crushed
½ cup mushrooms
1 stick celery, sliced
2 carrots, sliced
To prevent sticking add:
½ cup fish stock
Blend then add:
1 Tbsp soy sauce
1 Tbsp sherry OR lemon
1 Tbsp corn flour
Add and cook (about 3 minutes):
4 oz peeled shrimp

GREEK STYLE PRAWNS WITH FETTA
(Serves 4) (15g carbs. 22g protein)
Stir-fry for 5 minutes or until brown:
1 cup eggplant, cut into ½” cubes

Add and cook for 1 minute:
2 spring onions, chopped
½ small yellow pepper, diced
2 cloves garlic, crushed

Add and cook for 5 minutes:
2 cups fresh tomatoes, peeled and chopped
2 Tbsp. Dry white wine
2 Tbsp. water
1 Tbsp. fresh parsley, chopped
2 tsp. Grated lemon zest
½ tsp. Oregano
¼ tsp. Black pepper

Add and cook until done (about 10 minutes):
8 oz. Peeled prawns
When cooked switch off heat and stir in:
4 oz. Fetta cheese, crumbles

CHICKEN A LA KING
(Serves 2) (10g carbs. 21g protein)
Sauté: 1 tsp. Olive oil
1 small onion, finely diced

Add and cook for s minutes:
6 oz. Chicken breast, cubed
2Tbsp. water

Add and simmer stirring constantly till thickened:

1 cup mushrooms, sliced
2 tsp. Flour blended with ½ cup milk or milk alternative

Add and cook for 10 minutes:
½ cup peas
¼ tsp. Black pepper
¼ tsp. Paprika
(1 Tbsp. brandy - optional)

TURKEY KEBOB
(Serves 2) (15g carbs. 35g protein)
Mix together:
¼ cup unsweetened pineapple juice
½ onion, finely chopped
1 clove garlic, crushed
2 Tbsp. soy sauce
2 Tbsp. lemon juice
2 tsp. Sherry
2 tsp. French mustard
1” ginger root, chopped

Add: 10 oz. Turkey, cut into 1” cubes
1 red pepper, cut into 1” squares
8 mushrooms
8 baby onions, peeled
Refrigerate for 1 hour or more

Thread turkey and vegetables onto 4 skewers
Strain the marinade and fry the chopped onion in a little olive oil till soft
Place cooked onion and sauce in a blender with:
½ cup fresh or canned pineapple
1 tsp corn starch

Transfer to a saucepan and bring to the boil, stirring constantly
Simmer until sauce has thickened
Brush kebabs with the sauce
Grill on one side, turn and brush with more sauce and grill until cooked
Serve kebabs with reheated sauce

DRINKS

Chai Tea
Boiling water, vanilla chai tea bag, touch of cream and stevia to taste

Ginger Ale
Steep 3 ginger tea bags in 1 cup of boiling water till cool. Sweeten with stevia and dilute with sparkling water.