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.

Satay courgetti

I know peanut butter sounds odd to pair with courgetti stir fry, but trust me on this one. The combination of peanuts with soy, garlic, ginger, chilli and lime is awesome. It’s basically a low carb, low sugar satay sauce alternative.

SERVES 4
NUTRITIONAL INFO PER SERVE
carbs 12g / fat 12g / protein 8g

INGREDIENTS
4 large zucchini (courgettes)
1 carrot
1 small red onion
1 thumb-sized piece of ginger
2 garlic cloves
1 teaspoon chilli sauce or chilli (fresh or dried)
4 tablespoons natural peanut butter (100% peanuts)
3 tablespoons soy sauce or tamari
Juice of 1/2-1 lime
1 teaspoon sesame oil or coconut oil
1 teaspoon coconut sugar or honey (optional)
Bunch of coriander, roughly chopped (optional)

SPIRALISE, GRATE, PEEL, SLICE, CRUSH, MIX, CHOP, HEAT, ADD, COOK, MIX, STIR, SERVE…
Spiralise the zucchini (courgette) and grate the carrots. Peel and finely slice the red onion, peel and crush the garlic, and peel and finely grate the ginger. Mix the peanut butter, soy sauce, juice of half the lime, chilli and coconut sugar or honey together. Roughly chop the coriander and set aside.

Heat a large pan or wok over medium heat with a splash of sesame oil. Add the courgettes and carrot. Cook until softened for about 5 minutes. Remove from the pan.

Add another small splash of sesame oil and add the onions, cooking for a couple of minutes. Add the garlic and ginger and cook for another minute. Add the mix of peanut butter, soy sauce, chilli, lime juice and coconut sugar and mix together with the onion, garlic and ginger. Return the zucchini and carrots to the pan. Any liquid from the zucchini is fine to add in as it will help to loosen up the sauce which will be quite thick. Stir in and heat through. Taste for flavour and adjust as needed. Serve immediately with some fresh coriander and a wedge of the remaining lime.

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Pesto courgetti

Pesto is the go-to low carb, high fat, ketogenic pairing with almost anything savoury. I plonk it on just about anything, salad, tuna, eggs, low carb wraps and crackers, steak, chicken, through courgetti. It’s also gluten free and vegetarian. Use fresh ingredients and good oil. Use your own judgement with the olive oil. I pour it in until it reaches the consistency I like, which can be anywhere from 1/4 cup to 1/2 a cup. You can either use a mini food processor or pound everything up in a mortar and pestle. You can store the pesto in the fridge for up to a week if you don’t use it all up in one go. 

SERVES 4
NUTRITIONAL INFO PER SERVE WITH ZUCCHINI
carbs 3g / fat 50g / protein 10g

INGREDIENTS
3 handfuls fresh basil
1/2 cup pine nuts (or other nut of your choice)
1/2 cup parmesan cheese
Pinch of salt
Squeeze of lemon juice (optional)
1/2 clove of garlic (optional)
1/2 cup olive oil
1 zucchini (courgette) per person

BLEND, ADD, GRATE, STIR, SPIRALISE…
Peel and mince or dice up the garlic. Blend the basil leaves and the garlic together. Add the pine nuts and blend. Grate the parmesan in, add a pinch of salt, a squeeze of lemon juice (optional), and stir in the olive oil.

Spiralise or julienne peel the zucchini to make courgetti. Heat a large pan with a splash of olive oil and cook in the pan for about 7 minutes until softened.

Stir the pesto through the courgetti and serve.

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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.

Green veggie slice
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.

 

 

Spinach gnudi

Gnudi are little Italian dumplings similar to gnocchi, except they are made with spinach and ricotta instead of potato, with little or no flour. Also called ‘naked ravioli’, or sometime referred to as ‘malfatti’ which in Italian translates to ‘poorly made’, they are imperfect little balls. They traditionally come from Tuscany where wild greens grow native, but it is quite common to use spinach instead of wild greens. This version is completely low carb as I haven’t used any flour. 

SERVES 2
NUTRITIONAL INFO PER SERVE (without tomato sauce)
carbs 4g / fat 19g / protein 25g

INGREDIENTS
120g spinach or wild greens
250g ricotta
1 egg
Pinch of sea salt
Crack of black pepper
1 tablespoon chopped fresh herbs (basil, parsley)
2 cloves of garlic
2 spring onions
2 tablespoons grated parmesan
1/4 teaspoon nutmeg (optional)
1 x simple tomato sauce

WILT, MIX, FORM, BAKE, SERVE…
Make a simple tomato sauce. Chop the onion and mince the garlic and saute in a little olive oil. Add the spinach and wilt for a few minutes Drain off the excess water. Mix in the salt, pepper, egg, ricotta, parmesan, chopped herbs and nutmeg. Using a spoon, form into small gnocchi-sized shapes. Place on a baking tray and bake for 20 minutes. Serve with the tomato sauce and some fresh basil.

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Carrot ginger soup

This is a simple one to whip up. It’s creamy with a slight zing from the ginger and a little heat from the curry powder. 

SERVES 4
NUTRITIONAL INFO PER SERVE
carbs 15g / fat 8g / protein 3g

INGREDIENTS
6 large carrots
1 medium onion
2 cloves of garlic
A thumb-sized piece of ginger or 1 teaspoon of dried ginger
2 teaspoons of curry powder (or 1/2 teaspoon each or turmeric, cumin, coriander seeds and chilli)
2 dried bay leaves
1 vegetable stock cube (or liquid stock)
1/2 cup coconut milk
Generous pinch of salt
Splash of olive oil or coconut oil

PEEL, DICE, SAUTE, MINCE, CHOP, ADD, FILL, SIMMER, COOL, BLEND, STIR, TASTE…
Peel and dice the onion. Saute in a saucepan with the oil for a few minutes until softened but not browned.

Peel and mince the garlic and peel and roughly chop the carrots. Add the garlic, ginger and spices to the onions and cook for a minutes, making sure not to burn (add a splash of water if it starts to stick to the saucepan).

Add the carrots, salt, bay leaves and stock, and fill the pot with water. cover and simmer on low heat for 30 minutes or until the carrots are soft.

Turn off the heat and allow to cool before blending thoroughly with a hand blender. Stir in the coconut milk. Taste for seasoning and add salt or coconut milk to taste. Serve with some fresh herbs, a little toasted bread, or as it is.

Minty pea soup

green pea soup
This is an incredibly quick and easy soup to make, and very nutritious.

SERVES 4
NUTRITIONAL INFO PER SERVE
carbs 12g / fat 2.5g / protein 8g

INGREDIENTS
500g frozen peas
1 brown onion
2 cloves of garlic
1 tablespoon of fresh chopped mint
1 tablespoon of fresh chopped parsley
Sea salt and ground black pepper, to taste
1 vegetable stock cube dissolved in boiled water
1 tablespoon oil or butter

PEEL, DICE, MINCE, HEAT, SAUTE, ADD, FILL, COVER, SIMMER, REMOVE, BLEND, SERVE…
Peel and dice the onion, and peel and mince the garlic. Heat a saucepan with the oil or butter and saute the onion until soft, then add the garlic for a further minute. Add the peas, stock and water to fill the pot to just over the top of the peas. Add the mint, parsley, salt and pepper. Cover and simmer over low heat for 10 minutes or until the peas are soft. Remove from heat and allow to cool slightly. Blend with a hand blender until smooth. If it’s too thick, add in a little boiled water to thin it out. Serve as it is, or with a garnish of sour cream, pumpkin seeds, or chopped fresh herbs such as mint, parsley or chives.

Spicy pumpkin soup

Creamy, warming and spicy, this pumpkin and sweet potato soup is hearty, low GI and gluten free. It’s not low carb, but sweet potatoes are low GI, making them a perfect carb for diabetics that doesn’t spike your sugar levels. Combining sweet potato and pumpkin actually lowers the glycemic load of the pumpkin, making this meal low GI. Sweet potato is an excellent source of vitamin A in the form of beta carotene, as well as other essential vitamins such as vitamin C and vitamin B6. Both pumpkin and sweet potato are high in fibre, keeping you fuller for longer with the benefits of aiding your digestive health. All the health benefits aside, it really is just a delicious, hearty soup. The coconut milk and coriander cools off the spice, and the earthiness and sweetness of the pumpkin and sweet potato keeps you coming back for more. I like to use an Indian type of curry powder, but red curry paste is also delicious and adds a Thai flavour. You could also just make your own by combining spices (cumin, paprika, turmeric, ginger, coriander and chilli makes a good mix).

coconut curry sweet potato and pumpkin soup

SERVES 6
NUTRITIONAL INFO PER SERVE
carbs 23g / fat 9.5g / protein 6g

INGREDIENTS
1 kilogram butternut pumpkin
1 sweet potato
1 onion (red or brown)
2 cloves of garlic
1 tablespoon of curry powder or curry paste (or a spice mix of your own)
200mL of coconut milk, plus extra for serving
1 vegetable or chicken stock cube (or liquid stock)
1 tablespoon of coconut oil (or olive oil or butter)
1 fresh red chilli (optional)
A handful of fresh coriander (optonal)

PEEL, CHOP, CRUSH, HEAT, ADD, SAUTE, COOK, DISSOLVE, FILL, STIR, SIMMER, BLEND…
Peel and roughly chop the onions, pumpkin and sweet potato. Peel and crush the garlic.

Heat a large saucepan with the oil (or butter). Add the onion and saute for a couple of minutes until soft. Add the garlic and curry powder or paste with a pinch of salt and cook for a couple of minutes until fragrant. Add the diced sweet potato and pumpkin. Dissolve the stock cube in a mug of boiled water, if using, and add to the saucepan with the coconut milk. Fill the pot to the top of the vegetables with water. Stir, turn the heat down and put a lid on the saucepan. Let it simmer for 30 minutes or until the veggies are soft. Taste for seasoning and add more salt and a little pepper or chilli if needed.

Allow to cool slightly, then blend the soup with a hand-held blender.

Serve with a little drizzle of extra coconut milk, sliced fresh chilli, and roughly chopped fresh coriander on top. Enjoy!

Red pepper dip

A delicious dip to have with vegetable crudites and low carb crackers. Also delicious as a pasta sauce with some zucchini pasta. 

INGREDIENTS
2 red peppers
1 shallot or small red onion (optional)
1 clove of garlic
1/2 cup of blanched almonds (whole, slivered or chopped all are fine)*
1/4 cup of feta cheese (optional)
Salt and pepper to taste
Sprinkling of paprika
Juice of half a lemon or lime
Splash of olive oil
*You could also use walnuts

CUT, ROAST, REMOVE, BLEND, CRUMBLE, COMBINE…
Preheat the oven to 200 degrees celcius. Cut the pepper in half and remove the seeds. Peel and cut the shallot (or small onion) in half. Place the peppers, shallot and garlic (whole with skin on) on a baking tray with a little salt, pepper, paprika and cumin and a small splash of olive oil, and roast for 15-20 minutes until cooked.

Blend the almonds into small, chunky bits, or bash them in a mortar a pestle. Crumble the feta using your hands into very small bits. When the peppers are done roasting, let them cool a little, push the garlic out of the skin, and blend together into a puree.

Combine the blended peppers, almonds, crumbled feta and a splash of olive oil. Add a little salt and black pepper to taste, and a squeeze of lemon juice. Add some chopped fresh herbs of your choice on top and serve.

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