Zucchini fritters

These versatile little bites are great on their own as a starter, topped with poached eggs for breakfast, or as a light meal with salad. I’ve served mine here with creamy guacamole. They also work well paired with tzatziki or a herby cream cheese with smoked salmon.

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MAKES 10
NUTRITIONAL INFO PER SERVE
carbs 2g / fat 4g / protein 2g

INGREDIENTS
2 zucchini (courgettes)
1/2 cup almond meal
1 egg
Good pinch of salt
Dash of pepper
1 tablespoon of chopped fresh herbs
Olive oil or coconut oil for frying

GRATE, SPRINKLE, SQUEEZE, ADD, MIX, HEAT, SCOOP, FLATTEN, FRY…
Grate the zucchini. Sprinkle with salt and set aside for 5 minutes. Squeeze as much liquid out of the zucchini as you can to avoid the mix from being too wet. Add the egg, almond meal, chopped herbs and a pinch of pepper. Mix well to combine.

Heat a pan with a little oil. Scoop a tablespoon of mixture and flatten out with your hands. Fry for a few minutes until golden, then flip and fry the other side. If they don’t stick together well, try to squeeze out more moisture and add in a little more almond meal.

Green veggie frittata

Super healthy, low carb, and full of green veggies and protein, this slice makes a very healthy breakfast, lunch or dinner. Feel free to add in other green veggies, such as asparagus, or omit anything you don’t like. This slice goes really nicely with a crisp, crunchy salad and a creamy dressing (see my recipe below).

Green veggie slice
MAKES 6 SLICES
NUTRITION INFO PER SLICE
carbs 4g / fat 13g / protein 12g

INGREDIENTS
1 small onion or spring onion
1 small leek
2 cloves of garlic
2 big handfuls of spinach or kale
1/2 cup green peas
1 zucchini
1/2 head of broccoli
1 tablespoon butter
2 tablespoons cream (or milk)
1/2 cup cheese of your choice (such as cheddar, parmesan, feta, ricotta)
Sea salt and cracked black pepper
6 free range eggs

CUT, STEAM, SLICE, DICE, GRATE, HEAT, SAUTE, ADD, CRACK, WHISK, GRATE, MIX, POUR, BAKE…
Preheat oven to 180 degrees celcius. Line a tray with baking paper, or grease with a little butter.

Wash and cut the broccoli into florets and steam in a colander over boiling water for 5 minutes or until tender. In the meantime, slice the spring onions. wash and dice the leeks, grate the zucchini, and peel and crush the garlic.

Heat a tablespoon of butter in a saucepan and saute the onions, leeks and garlic for a few minutes until softened. Add the grated zucchini, spinach or kale, broccoli and peas (frozen is fine). Saute for a few more minutes until the veggies have softened.

In the meantime, crack the eggs into a bowl and whisk with the cream. Add salt and pepper. Grate the cheese in. Mix together with the veggies and pour into the tin. If you want more eggs, simply add more in!

Bake for 25-30 minutes, or until a knife comes out clean. Serve as it is or with a side of salad. See my recipe for a crunchy salad with a healthy creamy dressing below.

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CRUNCHY SALAD
1 cos or romanesco lettuce
1 celery stick
4 radishes
1/2 a fennel bulb

CREAMY DRESSING
3 tablespoons Greek yoghurt
1/2 lemon
Salt and pepper
1 teaspoon Dijon mustard

Chop the lettuce and finely slice the celery, radish and fennel. Mix the yoghurt, juice of the lemon, mustard, and salt and pepper together.

 

 

Bacon and egg bites

Very easy to make for breakfast the night before so you’re ready to go in the morning. It’s a simple and easy way to eat bacon and eggs, and a high protein, low carb way to start the day.

MAKES 6
NUTRITIONAL INFO PER SERVE
carbs 1g / fat 7g / protein 15g

INGREDIENTS
6 rashers of bacon
6 eggs
Sea salt and pepper
Fresh herbs (optional)

WRAP, CRISP, CRACK, BAKE…
Preheat the oven to 180 degrees celcius and get a muffin tin out. Very lightly grease the tin with a little butter or coconut oil. Wrap the bacon on the inside of each muffin tin. Place in the oven to crisp up the bacon a bit for 5 minutes. Remove from the oven and crack in an egg in each muffin hole. Sprinkle with a little salt and pepper. Bake for 15 minutes or until cooked through. Remove from the oven and sprinkle with some chopped herbs of your choice.

Chia breakfast pots


The ratio is 1:4 of chia seeds to liquid. So, a quarter of a cup (or 4 tablespoons) of chia seeds to 1 cup of liquid, such as milk, almond milk or coconut milk. Make these the night before for an easy breakfast on the run that is healthy and delicious. You can get really creative with variations by adding different flavours. They also make a great dessert. 

SERVES 1
NUTRITIONAL INFO (with almond milk)
carbs 8.5g / fat 21g / protein 9g

THE BASICS
4 tablespoons chia seeds
1 cup of liquid (such as milk, almond milk or coconut milk)
A little sweetener (such as stevia, maple syrup, honey, or sugar free syrups)

VARIATIONS
Vanilla
Add half a teaspoon of vanilla extract.

Chocolate
Add a teaspoon of unsweetened cocoa powder.

Coconut
Add a tablespoon of shredded or dessicated coconut and use coconut milk as the liquid.

Cinnamon
Add half a teaspoon of cinnamon.

Berries
Add a quarter of a cup of berries of your choice after mashing them slightly with a fork.

Nuts
Add a tablespoon of chopped nuts.

MIX, REFRIGERATE, STIR, SERVE…
Mix together the milk of your choice with the chia seeds and sweetener in a cup, mug or jar. Place in the fridge overnight (or for at least 6 hours). In the morning, give it a stir before adding some fresh berries, coconut or seeds on top.

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Green smoothie

For a healthy and fresh start to the day, start with a green smoothie. Packed with nutrients and vitamins, it’s also cleansing and surprisingly filling. 

MAKES ENOUGH FOR 2 SERVES

INGREDIENTS
1/2 avocado
1/2 cucumber
Handful of spinach
2 kiwi fruit
1 green apple
Juice of half a lime
1/2-1 cup cold water
2  ice cubes

CHOP, BLEND, MIX, SERVE…
Chop up and blend the avocado, cucumber, spinach, kiwi fruit, green apple and lime juice (removing pips, cores, avocado skin, etc.). Mix in enough water and serve with ice.

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Granola bars

There are a few great recipes out there for low carb granola bars, such as Ditch the Carbs Grain Free Granola Bars and Diet Doctor Low Carb Granola Bars.

These are a perfect on-the-go breakfast or snack during the day to tie you over until the next meal. They are low carb, sugar free, grain free and gluten free.

INGREDIENTS
200 grams mixed raw nuts (such as almonds, pecans, hazelnuts, brazil nuts, walnuts)
100 grams mixed seeds (such as chia seeds, pumpkin seeds, sunflower seeds, sesame seeds, linseeds/flaxseeds)
50 grams coconut (flakes, chips, shredded or desiccated)
2 tablespoons coconut oil
4 tablespoons tahini or nut butter (such as almond or peanut)
1 teaspoon vanilla extract
1 teaspoon cinnamon
1 tablespoon honey or maple syrup (or sweetener)
2 eggs
1/4 cup dark chocolate chips, cocoa nibs or unsweetened dried berries (optional)

MELT, MIX, BLEND, PRESS, BAKE…
Melt the coconut oil and tahini or nut butter together with the sweetener. Allow to cool slightly and whisk in the eggs. Mix in with the rest of the ingredients. Blend the nuts, seeds and coconut together, leaving some chunks. Mix together with the egg, coconut oil and tahini mix. Mix in the dark chocolate chips or dried berries if using. Pour into a lined baking tray and press in. Bake at 180 degrees celcius for 20 minutes, making sure not to burn. Allow to cool and cut into bars. Store in an airtight container or the fridge.

Granola

This granola is low carb, sugar free, grain free and gluten free – but still tastes amazing.

It is so ingrained in us to eat cereals, muesli and oats for breakfast, and I honestly love them. But as a type 1 diabetic I find it hard to have cereal for breakfast every morning while keeping my levels in good range. Throw in some honey and dried or fresh fruit, and I am struggling most of the morning until lunchtime. So when I discovered various grain free and sugar free granolas on blogs such as Ditch the Carbs, I knew there was some hope that this low carb business and controlling my sugar levels wouldn’t be all that hard without having to sacrifice too much.

When I made this for the first time I was astounded at how good it was and how similar in taste and texture it is to a crunchy cereal or muesli. Now I make a big jar every couple of weeks (if it lasts). My boyfriend (who doesn’t follow low carb and loves Coco Pops) also loves a bowl of this. It’s great on its own, or with cold milk or thick yoghurt, or fresh berries. In the winter, try it with warm milk. I don’t have it every morning for breakfast, as I like to have some variety (such as eggs, savoury muffins, chia seed pots, granola bars, etc.), but it also makes a good afternoon snack. I keep a small jar of it at work when I want a quick and satisfying snack.

I have included 2 different types of granola here – the first one is simpler (and the one i make all the time), and the second one is crunchier because of the egg and coconut flour. They are both equally good. Mix it up with the flavours you like. Try a chocolate granola with some cocoa powder, or add some vanilla essence or some cinnamon or ginger powder for morning warmness.

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BASE INGREDIENTS
500 grams of your choice of coconut, nuts and seeds, such as:
250 grams coconut flakes
150 grams walnuts, almonds or pecans
100 grams mixed sunflower seeds, pumpkin seeds, linseeds/flaxseeds, sesame seeds
1 tablespoon of stevia (to taste)

OPTIONAL FLAVOURS
1 teaspoon of cinnamon
1 teaspoon of ginger
1 teaspoon vanilla extract
Zest of one orange
2 teaspoons of cocoa powder

CRUNCHY GRANOLA TOPPING
2 tablespoons of coconut oil, melted

EVEN CRUNCHIER GRANOLA TOPPING
3 tablespoons of coconut oil, melted
1 egg
2 tablespoons coconut flour
(Mix together)

Mix all the base ingredients together in a large baking dish or tray. Add the optional flavours that you want to use (such as your choice of cinnamon, ginger, vanilla extract, orange zest, cocoa powder). Melt the coconut oil in a saucepan or in the microwave. If making the second option (even crunchier granola topping), mix in the egg and coconut flour. Pour the topping over the base ingredients and mix together. Place in a 180 degrees celcius preheated oven for 20 minutes, making sure to shake the tray and mix the ingredients every few minutes so it doesn’t burn. Allow to cool and store in an airtight container. If you’re in a hot part of the world or it’s summer, store the granola in the fridge.

Egg bites

These are great on-the-go breakfasts made the night before, or a snack during the day.

MAKES 6 LARGE OR 9 SMALL MUFFINS

INGREDIENTS
3 cups fresh spinach
1 cup ricotta cheese
1/2 cup cheddar cheese
1-2 spring onions
2 tablespoons butter
A little salt and pepper
2 eggs
1 tablespoon cream (or a splash of milk)

SLICE, SAUTE, ADD, WHISK, BAKE…
Preheat the oven to 180 degrees celcius. Grease a muffin tin with a little butter or oil.

Finely slice the spring onion. Melt the butter in a saucepan and saute the spring onion for a few minutes. Add the spinach and cook until wilted. Turn the heat off and add the cheese and a little salt and pepper. Whisk the eggs and cream together and mix in the spinach and cheese mix.

Bake for 20-25 minutes, or until cooked through a golden on top. Enjoy for breakfast, as a snack, or with a salad for a light lunch.

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