Cheesy sauce

This makes a good dip with veggies and cauliflower poppers. It’s also a great sauce for cauliflower cheese and a good a bechamel sauce substitute for low carb lasagne and moussaka. 

INGREDIENTS
1/2 cup cheddar cheese
1/4 cup of cream cheese, marscapone or feta
2 tablespoons cream
A crack of black pepper
A dash of nutmeg (optional)
A dash of cayenne pepper (optional)

MIX, HEAT, SEASON…
Mix all the ingredients in a saucepan over low heat. Stir together for 5 minutes or until melted. Season with salt and pepper to taste, and a little nutmeg and cayenne pepper for some added flavour.

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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cheesebites2

Ham & cheese toastie

Sometimes I just feel like a toasted sandwich, but I don’t want the carbs.This is a satisfying alternative.You wouldn’t even know you were eating cauliflower.

INGREDIENTS
2 cauliflower hash browns (recipe here)
2 slices of ham
A slice of cheese
Mustard, chilli sauce or tomato sauce to serve

MAKE HASH BROWNS, STACK, WARM, MELT…
Make the hash browns (recipe here). Stack the ham and cheese between the 2 hash browns and warm in a hot oven for 5 minutes until the cheese is melted. Serve as it is, or with your favourite condiment such as mustard or tomato sauce. Add a fresh salad on the side if you want some greens.

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ham5

Mince pie roll

Kind of a healthy sausage roll, kind of a mince pie, but rolled up in a different kind of ‘pastry’ and filled with a healthy savoury mince packed with veg. It’s completely low carb made with a cauliflower and cheese base. I looooooove this recipe and hope you do too. Make it next time you’re feeling the pie and sausage roll cravings coming on. 

INGREDIENTS
See recipes below for list of ingredients and method.

Recipe for cauliflower crust here.
Recipe for savoury mince here.

MAKE MINCE, MAKE BASE, SCOOP, FLIP, WRAP, BAKE…
After baking the base in the oven for 15 minutes until golden, scoop the mince along the middle, leaving a good size gap on either side. Pile it high and spread it out evenly. Carefully lift one side of the base and flip it over the mince. Then do the same for the other side, trying to create a wrap.

Place it back in the oven for 10 minutes. Cut it into a portion and enjoy! Know that you’re getting plenty of veg, so this is completely fine to eat on its own.

mince pie roll

Cauli hash browns

There are so many ways to eat these – with your eggs for breakfast, stacked with avocado, smoked salmon, roast tomatoes or bacon, made into ham and cheese toasties, or eaten with a generous scoop of savoury mince. They are really delicious and a great carb free alternative to bread or potatoes. 

MAKES 8

INGREDIENTS
1 cauliflower
1/2 cup of cheese (such as cheddar, mozzarella, gruyere)
1 egg
Salt and pepper taste
Herbs, garlic, chilli to taste (optional)

GRATE, STEAM, ADD, STIR, SCOOP, BAKE…
Preheat the oven to 200 degrees celcius. Line a baking tray with baking paper.

Grate the cauliflower florets into a cauliflower ‘snow’. Microwave uncovered for 5 to 8 minutes until steaming and fluffy. Alternatively, steam above a pot of boiling water for 10 minutes, until fluffy and cooked through.

Add the grated cheese, egg and salt and pepper and stir together until well combined. Feel free to add some herbs, garlic and chilli at this stage if you would like to add more flavour.

Scoop a hash brown sized portion (about 2 tablespoons) onto the lined tray, flattening and shaping into either a square or circle (depending on what you prefer). Repeat until all the mix is gone, leaving a space between each. Bake for 15 minutes until golden.

 

Cheese biscuits

These savoury biscuits are low carb and gluten free, and are perfect for a little snack on their own or with a cheese platter or dips instead of crackers. 

MAKES 12

INGREDIENTS
2 cups almond meal (ground almonds)
6 tablespoons butter
1/4 cup of grated cheese, such as parmesan, cheddar or gruyere
Pinch of cayenne pepper (optional)
1/2 teaspoon dried rosemary or thyme (optional)

MELT, ADD, MIX, ROLL, WRAP, REFRIGERATE, SLICE, BAKE…
Melt the butter then add the almond meal, cheese, cayenne pepper and dried herbs (if using). Mix to combine. Push into a thick cylinder and wrap in cling film. It will be a little crumbly but should hold if you push it together. Place in the fridge for 2 hours or the freezer for 30 minutes. Pull out of the fridge or freezer, unwrap the plastic, and cut into thin slices. Line on a prepared baking tray and bake in a preheated oven to 180 degree oven for 10 minutes until they are slightly golden. Allow to cool.

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Nutritional information (per biscuit)
Carbs 3
Fat 15
Protein 4
Calories 155