Recipes

Smoked Salmon Lemon Alfredo

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I think it’s a bit obvious that I’m a fan of Shirataki noodles, but as so far I always do them Asian style, I wanted to see how well they’d hold up in something a little more ‘Western’.

This was a quick, comforting dinner and definitely one I’ll do again as it was amazing!

ingredients

  • 170 g Shirataki Noodles
  • 60 g Smoked Salmon (cut into strips)
  • 40 g Grated Parmesan
  • 100 ml Creme Fraiche
  • 1 medium Egg
  • 0.5 clove Garlic (minced)
  • 1 tbsp Butter
  • Zest of 0.5 Lemon
  • Fresh lemon & Parsley to serve

Servings: 1

6 g carbs/serving *
35 g protein/serving *

* always remember to calculate based on your own values / ingredient brands where possible!

instructions

  1. Open your noodles, drain in a sieve and rinse well in cold water.
  2. Tip the rinsed noodles into a saucepan of salted water, bring to the boil for 2-3 minutes, drain and rinse again in cold water. Set to one side in the sieve.
  3. Beat the egg and mix together with the Parmesan.
  4. In the same saucepan you used for the noodles, fry the garlic in the butter.
  5. Add the noodles and cook for 1-2 minutes.
  6. Stir through the creme fraiche and egg mixture until well mixed. Continue to cook on a gentle heat for 3-4 minutes. The egg will thicken the sauce, but be careful not to use too high a heat or the egg will scramble!
  7. Stir the salmon and lemon zest through the pasta before turning into a serving bowl.
  8. Finish with a little lemon juice and some fresh parsley or chives.

Cheeseburger & Egg Salad

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This is another ‘recipe’ that really comes under the Meal Ideas category, because there’s just so many ways you can play with it to customise to your preferences/macros and whatever you have in the cupboard to chuck in with it.

I’d bought some lovely burgers from the supermarket, but as I’ve never really been a fan of having them served in a bun or similar, I thought I’d just add the components of a burger to a salad bowl. Again, another really simple idea that takes literally 10-15 minutes to prepare!

I chucked my burgers onto the George Foreman grill (of course you can fry, grill or BBQ yours) and whilst they were cooking, I layered up a bowl with lettuce, sauerkraut (in the absence of cucumber pickles), olives, mustard and sugar-free ketchup.

When the burgers were just about done, I broke them into bite-sized pices in an ovenproof dish, topped with cheddar and stuck under the grill until the cheese had melted, whilst also quickly frying an egg to go on top.

After sticking the burger, cheese and egg on top of the leaves, just finish with salt and pepper, and you’re done!

Aubergine & Feta, Cauliflower Pilaf

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I tend to eat a fair few vegetarian meals, and previously I’d have made something like this pilaf, with a bunch of lentils or chickpeas and rice. The lentils will have to wait until I can switch over to maintenance keto with a slightly higher carb limit, but for now, this version is a really good alternative, packed with pine nuts and spinach, and works just as well cold for lunch the next day. It could also be easily paired with lamb or fish for a non-veggie eater (like my husband!).

ingredients

  • 200 g Aubergine (cut into chunks)
  • 25 g White Onion (diced)
  • 160 g Baby Spinach
  • 80 g Pine Nuts
  • 300 g Cauliflower Rice
  • 1 Vegetable Stock Cube
  • 1 clove Garlic (minced)
  • 1 tsp Zahtar Spice mix
  • 1 tsp Ras-el-Hanout Spice mix
  • 4 tbsp Olive Oil
  • 90 g Feta Cheese
  • Greek Yogurt (optional – remember to add carb count if used!)
  • Lemon and Coriander to serve

Servings: 3

9 g carbs/serving *
13 g protein/serving *

* always remember to calculate based on your own values / ingredient brands where possible!

instructions

  1. Preheat your oven to 180 degrees.
  2. Mix the aubergine in 2 tbsp of Olive oil and roast for 15 minutes.
  3. Microwave the cauliflower rice until just cooked – 3-4 minutes, and set to one side.
  4. In a large frying pan or wok, gently cook the pine nuts over a medium heat until toasted and golden. Set to one side.
  5. Add the remaining olive oil to the pan and fry the onion until soft and golden. Add the spice mixes, garlic and cauliflower rice, stirring well to combine.
  6. Crumble the stock cube into the pan, adding enough water to dissolve it.
  7. Add the spinach a handful at a time, stirring through until just wilted.
  8. Add the pine nuts and stir them through with salt and pepper to taste.
  9. Serve into bowls, crumbling the feta cheese on top.
  10. Garnish with chopped coriander leaves and a little fresh lemon, and serve with a spoonful of Greek Yogurt (optional).

Mushroom Stroganoff & ‘Egg’ Noodles

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Not going to lie, I got through a couple of eggs before getting the noodles right and it was a perfect example of a time when I should really have looked up a recipe instead of winging it and being lazy by trying to do dinner in a single frying pan!

I was so frustrated by the time I came to eat and was fully expecting the noodles to have been a complete waste of time, but to my surprise, they’re actually taste REALLY good and have a beautiful stretchy texture, so I’ve spent a bit more time refining them. Requires a little more washing up but they’re worth it and you could easily make extra and freeze them for a later date (which I will likely do at some point during the weekend).

Stroganoff; I like mine simple. Whilst I’m equally a fan of a beef and mushroom version (and might add beef to this in the future), for a quick dinner when you need to manage your protein (I’d had a rather meaty fry up for lunch), straight mushrooms work well. I use mini Portabello mushrooms, but chestnut or white ones would work as well. With a leeetle bit of finely chopped onion for the flavour, beef stock cube, soured cream, salt and pepper, they’re lovely over the noodles and can also double up as a great sauce for steak or burgers!

‘Egg Noodles’

ingredients

  • 4 Eggs
  • 50g Cream Cheese
  • 2 tbsp Psyllium Husks

Servings: 2

6 g carbs/serving *
13 g protein/serving *

* always remember to calculate based on your own values / ingredient brands where possible!

instructions

  1. Preheat your oven to 160 degrees and line a large baking sheet with baking parchment.
  2. Whisk the eggs, cream cheese and a good pinch of salt and pepper together in a bowl.
  3. GRADUALLY sprinkle over the psyllium husks and wisk in a little at a time (don’t do what I did and add it all together and make a big blobby mess).
  4. Pour enough mixture onto the baking sheet to cover the paper and spread until even and at desired thickness. Use a second baking tray if necessary (or just repeat steps 4 and 5 as required).
  5. Bake for 10-12 minutes in the middle of the oven until fully set. Allow to cool and carefully remove the paper.
  6. When cool, stack your egg sheets on top of each other and roll them up into a long sausage shape. Using a sharp knife, cut the roll into your desired widths.
  7. When you’re ready to serve, either give them a quick stir fry in a frying pan with a little butter or about 30s in the microwave.

Mushroom Stroganoff

ingredients

  • 250g Mushrooms (Sliced)
  • 30g Onion (Finely diced)
  • 100ml Soured Cream
  • 30g Butter
  • 1 Beef Stock Cube

Servings: 4

6g carbs/serving *
5g protein/serving *

* always remember to calculate based on your own values / ingredient brands where possible!

instructions

  1. Melt the butter in a frying pan and fry the onions until soft. Add the mushrooms and fry until they just start to go brown.
  2. Crumble over the stock cube and add a couple of tablespoons of water. Stir to dissolve the stock.
  3. Add the soured cream, stirring through to combine thoroughly and bring to a simmer. Add salt and pepper to taste.

Simple Salmon and Scrambled Eggs

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I’m hesitant to put this down as a ‘recipe’, because I feel it’s more of a meal assembly, so I’ve created a new category of posts for ‘Meal Ideas’, which for my lifestyle, tend to be meals I can throw together relatively quickly and/or with minimal cooking of convenience ingredients.

Salmon and scrambled eggs comes under that category; there’s so many variations, combinations and permutations that you can come up with that one single set of instructions can’t cover it. Suffice to say that they are an awesome combination – scramble your eggs with a ton of butter, serve with a good helping of smoked salmon and whatever sides you want. Personally I love raw watercress and spinach but go with what you feel!

I’ve included a couple of examples in this post – the first is topped with sunflower seeds, capers, olive oil and lemon juice.

The second is with a quick sauce made from full-fat creme fraiche, lemon juice, salt and black pepper.

Remember to weigh and track your ingredients to check the carb content, but overall this should be a pretty low count meal – mine will generally come in at around 5-6g.

Pan-fried Duck Breast with 5 Spice, Honey & Soy Sauce

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Stop the press! This one’s got REAL honey in it! 5 whole metric grams per person!

Of course you can reduce the carb content yourself by substituting any number of sugar-free syrups or stevia drops, but personally I choose to plan my day around this meal and by making just a good spoonful of really rich, flavourful, caramelised sauce instead of a full glaze, I find it’s not too bad at about 6g carbs per person. I pair with my Yaki Shirataki noodles and extra stir-fried Chinese veg on the side according to your carb allowance. 😀

ingredients

  • 150g Duck Breast x2
  • 10g Runny Honey
  • 0.5 tsp Chinese 5-Spice
  • 2 tbsp Tamari Soy Sauce
  • 1 tsp Coconut Oil

Servings: 2

6g carbs/serving *
20g protein/serving *

* always remember to calculate based on your own values / ingredient brands where possible!

instructions

  1. Preheat your oven to 180 degrees.
  2. Rub the 5-spice powder into the duck breasts so evenly coated.
  3. In a frying pan, fry the duck breasts, skin side-down in the coconut oil over medium heat until crispy and golden.
  4. Turn to cook the underneath and sides for a further 3-4 minutes until the meat is fully sealed.
  5. Transfer to an oven-safe dish and cook in the middle of the oven for 12 minutes (more if you’re not a fan of pink meat).
  6. Remove, cover lightly and allow to rest for 10 minutes before slicing into bite-sized pieces.
  7. In the same pan you used before, add the soy sauce, honey and any juices from the sliced duck. Simmer until bubbling and the sauce has slightly thickened.
  8. Plate up the duck with your choice of sides, and spoon half the sauce over the top before serving.

Yaki Shirataki Noodles

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I love Asian food. I believe that being half Chinese and spending time growing up in Japan, gave my sister and I a real appreciation of different food cultures which have continued to this day.

Many east-Asian recipes can be very easily adapted for low-carb eating, but the rice and noodles are usually the sticking point as (in my opinion), whilst cauli rice is great, it’s just not quite the same.

Enter Shirataki Noodles noodles. These are traditional Japanese noodles made from the konjac yam, and are almost entirely composed of dietary fibre. Whilst they are not exactly the same as wheat or rice noodles, they do help bridge the gap SO LONG AS you do not expect them to taste or ‘feel’ the same; they don’t. And they have a completely different texture which some people compare to ‘eating rubber bands’. Personally I love the firmer texture and because of it, they hold up really well when stir fried, but do pay attention to their preparation so they lose their ‘distinct’ smell!

Regular yaki soba noodles are usually made with an assortment of stir-fried, finely sliced vegetables such as cabbage, and perhaps some minced meat like pork, coated in a tangy, fruity, salty sauce. My quick recipe below uses soy sauce, rice vinegar, garlic, ginger, sugar-free tomato ketchup and a bit of stevia to create a similar taste without the carb load.

You can either add some minced meat to your fry, or do as I prefer and just serve with your favourite seared meat or fish.

Seared tuna with Yaki Shirataki Noodles

ingredients

  • 1 pack (170g drained weight) Shirataki noodles
  • 1 tbsp Coconut Oil
  • 80g White Cabbage (finely sliced)
  • 0.5 clove Garlic (minced)
  • Tamari Soy Sauce
  • 1 tsp Sugar-free Ketchup
  • 2 tsp Rice Vinegar
  • 0.5 tsp Sweetener
  • 1 tsp Sriracha Chilli Sauce (optional)

Servings: 1

8g carbs/serving *
3g protein/serving *

* always remember to calculate based on your own values / ingredient brands where possible!

instructions

  1. Open your noodles, drain in a sieve and rinse well in cold water.
  2. Tip the rinsed noodles into a saucepan of salted water, bring to the boil for 2-3 minutes, drain and rinse again in cold water. Set to one side in the sieve.
  3. Mix together the soy sauce, ketchup, vinegar, sweetener (and chilli sauce, if using), and set to one side.
  4. In a wok or large frying pan, stir-fry the garlic in the coconut oil for 2-3 minutes, add the cabbage and cook for a further 4-5 minutes until just tender.
  5. Add the drained noodles and stir-fry for a further 2-3 minutes over a medium heat.
  6. Stir through the sauce, turning everything to coat evenly and cook for a further minute.
  7. Serve immediately with your choice of meat, fish or other veg.
Pan-fried duck breast with honey-soy sauce & Yaki Shirataki noodles

Anything-Spiced Chicken

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I’ve called this Anything-Spiced Chicken because I use exactly the same process for a variety of flavoured chicken. It’s one of my very easy ‘go-to’ dishes when I can’t be bothered to think of something else and you can tweak the meal carb content by careful choice of side dishes. Marinate your chicken beforehand (if you remember) for the best taste, but it’s not essential if you forget or it’s a last-minute dinner choice!

I feel I should probably issue a word of warning about many main-brand, pre-made spice mixtures which contain a lot of sugar (I’m looking at you Schwartz), so do check your blends before using! At some point I’ll add a list of some of my favourite blends under the recipe, but as a few examples, Jerk seasoning, Chinese 5-spice, Lebanese 7-spice and Tandoori spice blends are  cupboard staples for me.

Jerk chicken with pineapple slaw/salad

ingredients

  • 4 Chicken Thighs (skin on) – approx 500g
  • 1 tsp of your preferred spice blend
  • 0.5 tsp Salt
  • 1tsp Oil

Servings: 2

0g carbs/serving *
51g protein/serving *

* always remember to calculate based on your own values / ingredient brands where possible!

instructions

  1. In a large bowl, mix your spice blend and salt with the oil. Add the chicken thighs and turn until they are evenly coated. Either cover and set to one side until the oven is heated, or refrigerate until required.
  2. Preheat your oven to 180 degrees.
  3. In a frying pan, cook the chicken skin-side down on medium heat until it is crispy and golden (about 5 mins). Turn and cook the other side for 3-4 mins until golden.
  4. Transfer to an oven-safe dish and roast in the middle of the oven for 20 minutes.
  5. Remove for the oven and allow to rest for 10 minutes before serving. Remember to keep all the meat juices to pour over your meat and/or side dishes!
Lebanese 7-spice chicken with stir-fried veggies

Melanzane alla Parmigiana (Baked Aubergine with Cheese & Tomato)

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In the short time I’ve been posting recipes online, this is the most commonly requested recipe. Which to be fair, is understandable given it can be harder to find many good, meat free AND keto-friendly options.

Aubergine parmigiana doesn’t require too many adjustments to bring the carbs down – unlike many traditional recipes, I don’t flour the aubergine slices before frying (it’s not like we’re worried about them absorbing the oil). I also use an egg/cheese mixture to give it a little more stability and a protein boost.

It seems to be hard to find a reliable carb count for aubergine, but using Tescos nutritional value, I get this baby to come out at about 11g per serving. Not quite low carb, but perfectly reasonable for those doing OMAD (One Meal a Day) or who can manage their daily meal plan around it.

It’s great out of the oven, but nicer if it’s allowed to cool a bit first. It freezes and reheats very well too.

ingredients

  • 4 Tbsp, Olive Oil
  • 90g Grated Parmesan
  • 250g Mozarella
  • 850g Fresh Aubergine
  • 1 can (400g) Chopped Tomatoes
  • 15g Tomato Puree
  • 1 clove Garlic (minced)
  • 5 gram, Dried chillies

Servings: 4

11g carbs/serving *
25g protein/serving *

* always remember to calculate based on your own values / ingredient brands where possible!

instructions

  1. Preheat your oven to 180 degrees.
  2. Mix the tomatoes, puree and garlic and set to one side.
  3. Beat the eggs and mix together with 60g of the parmesan.
  4. Slice the aubergine lengthways into 5mm slices.
  5. Heat 1 tbsp of the olive oil in a large frying pan. Fry the aubergine slices in batches until golden and set to one side. These suckers soak up oil like sponges, so I fry in oil on the first side and just turn them over to cook the other side without further oil.
  6. Spread a few spoonfuls of the tomato sauce in the bottom of a baking dish and cover with a single layer of aubergine slices.
  7. Spread over a few spoonfuls of the egg mixture.
  8. Tear off about a third of the mozzarella into pieces and scatter over the egg mixture along with some salt and pepper before topping with another few spoons of tomato sauce.
  9. Continue to add layers of aubergine, egg, mozzarella and tomato sauce, finishing with the remainder of the egg mixture and mozzarella.
  10. Sprinkle the remaining grated parmesan evenly over the top.
  11. Bake in the centre of the oven for 20-25 minutes until melted and golden on top.
  12. Allow to cool a little before serving, OR allow to cool fully before dividing into portions for storing/freezing.

Watercress, Spinach & Courgette Soup

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My mum makes a cracking watercress soup which is amazing to have hot in winter or cold in summer. I’ve switched out the usual potatoes for courgette to give it some bulk and drop the carb count. I love mine topped with soured cream, crumbled feta and sunflower seeds, but it’s worth experimenting (and equally nice just by itself). This recipe does 2 bowls’ worth, of which I eat one and freeze the second to have at a later date.

ingredients

  • 170g Watercress
  • 80g Spinach
  • 125g Courgette (chopped)
  • 50g White Onion (chopped)
  • 0.5 Garlic Clove (minced)
  • 1 Chicken Stock Cube
  • 15g Butter
  • 60ml Full Fat Creme Fraiche
  • 600ml Boiling Water

Servings: 2

8g carbs/serving *
5g protein/serving *

* always remember to calculate based on your own values / ingredient brands where possible!

instructions

  1. Melt the butter in a saucepan and gently fry the garlic and onion until softened.
  2. Add the courgette and fry until tender.
  3. Add the watercress and spinach, water and chicken stock cube.
  4. Simmer until the leaves have wilted and remove from the heat.
  5. CAREFULLY blitz the soup in a blender or food processor until smooth and return to the saucepan.
  6. Stir through the creme fraiche and season with salt and pepper to taste. Add additional water if required to make up to your desired consistency.