ricotta pikelets with strawberries – 12g carbs per serve

An easy low carb way to start the day while fresh strawberries are still around.

You need to buy fresh ricotta from the delicatessen for this recipe. It is firmer and drier than the prepackaged ricotta.

Serves 4.

  • 1 cup (260g) ricotta cheese, regular fat (from the deli)
  • 1 cup (250ml) milk, regular fat
  • 3 tablespoons (30g) coconut flour
  • 3 tablespoons (60ml) sugar free maple flavoured syrup
  • 1 egg
  • 10g lemon zest
  • 3 tablespoons (60g) butter
  • 200g strawberries, fresh

Slice in the strawberries and pour over 1 tablespoon of the sugar free maple syrup.

Combine the remaining ingredients in a bowl except the butter. Whisk until smooth.

Heat 1 tablespoon of the butter in a pan.

When the pan is hot, add spoonfuls of the mixture, cook until bubbly and brown on both sides.

Use more butter as you need it and keep the pikelets warm.

Scatter with strawberries and serve.

prep time 5 mins

total time 15 mins

number of serves 4

serve weight 200g

energy 1242.5kj
energy 296.8cal
protein 11.8g
total fat 21.3g
saturated fat 13.3g
cholesterol 119.8mg
carbohydrate 12.5g
sugars 7.1g
dietary fibre 1.8g
vitamin c 25.7mg
total vitamin a equivalents 224.1μg
sodium 299.2mg
potassium 287.5mg
calcium 240.1mg
iron 0.8mg

This recipe was first posted by carbs by numbers All content is Copyright Protected – ©2017 carbs by numbers. All Rights Reserved.




low carb choc chip cookies – 2g carbs per serve

A lovely low carb alternative to all things Easter.

This makes 12 cookies at 2g carbs per serve so have a couple…

ingredients

  • 200g almond meal
  • 1/2 cup (125ml) coconut oil, melted
  • pinch (0.4g) sea salt
  • 3 tablespoons (60ml) sugar free maple flavoured syrup
  • 1 egg
  • 40g dark chocolate (60% cocoa)

Preheat the oven to 180C/350F/gas mark 4.

Place the almond meal, salt, melted coconut oil, sugar free maple flavoured syrup and egg into a food processor and pulse to combine.

Chop the chocolate into small pieces and stir through the dough, then place in the refrigerator to chill.

Line an oven tray with baking paper and spoon 12 mounds onto the tray.

Allow some room for the cookies to spread.

Bake for about 15 minutes, checking at 10 minutes…they cook quickly.

Cool and store in an airtight container.

 

 

prep time 10 mins
total time  25 mins
number of serves 12
serve weight 40g

energy 891.3kj
energy 212.9cal
protein 4.2g
total fat 20.7g
saturated fat 10.4g
cholesterol 20.3mg
carbohydrate 2.3g
sugars 1.6g
dietary fibre 1.5g
vitamin c 0mg
total vitamin a equivalents 7.5µg
sodium 25.8mg
potassium 127.3mg
calcium 40.4mg
iron 0.7mg

This recipe was first posted by carbs by numbers All content is Copyright Protected – ©2017 carbs by numbers. All Rights Reserved.




strawberry chia seed jam – 1g carbs per serve

Some delicious jam to go on last week’s macadamia loaf or as pictured here with some freshly toasted low carb life changing loaf, also on the blog.

A great way to use the last of the Australian summer berries; frozen works well too.

  • 120g strawberries, fresh or frozen
  • 1 1/2 tablespoons (30ml) water
  • 1 1/2 tablespoons sugar substitute or xylitol (24g)
  • 2 tablespoons (28g) chia seeds

Heat the water and pour in the sugar substitute. Stir until dissolved.

Add the topped strawberries and heat through gently.

Pour into a bowl, add the chia seeds, stir to combine.

Place in the refrigerator for about an hour to thicken and set.

Use with your favourite toast.

 

 

prep time 15 mins

total time 75 mins

number of serves 8

serve weight 25g

energy 149.8kj
energy 35.8cal
protein 0.8g
total fat 1.5g
saturated fat 0.2g
cholesterol 0mg
carbohydrate 1.2g
sugars 1.1g
dietary fibre 1.9g
vitamin c 3.4mg
total vitamin a equivalents 0.7µg
sodium 1.3mg
potassium 51.3mg
calcium 12.9mg
iron 0.3mg

This recipe was first posted by carbs by numbers All content is Copyright Protected – ©2017 carbs by numbers. All Rights Reserved.




macadamia nut loaf – 2g carbs per serve

A rich and nutty Australian bread alternative.

Perfect toasted in a sandwich press.

Makes 12 slices at 1.6g carbs per slice.

Keeps well in the freezer.

We used a silicon loaf pan 10cm wide x 21cm long x 5.5cm deep

  • 1 cup (145g) macadamia nuts
  • 4 eggs
  • 1 tablespoon (20ml) appple cider vinegar
  • 2 teaspoons (10ml) honey
  • 3/4 teaspoon (3g) baking soda
  • 1/4 teaspoon (1.5g) salt

Preheat the oven to 350F/180C/gas mark 4.

Grease and line the loaf pan unless you are using a silicon one.

Place the macadamia nuts in a blender and process until a butter consistency.

Add the eggs and blend until smooth.

Next add the honey, vinegar, baking soda and salt.

Pour into the prepared pan and bake for around 45 minutes.

It is cooked when a skewer inserted into the loaf comes out clean.

Cool before slicing and keep in a sealed container in the refrigerator or freezer.

Best toasted in a sandwich press in baking paper.

prep time 15 mins

total time 60 mins

number of serves 12

serve weight 30g

energy 470.3kj
energy 112.4cal
protein 3.2g
total fat 10.4g
saturated fat 1.6g
cholesterol 81.3mg
carbohydrate 1.6g
sugars 1.6g
dietary fibre 0.8g
vitamin c 0.1mg
total vitamin a equivalents 21.7µg
sodium 141.5mg
potassium 73.7mg
calcium 13.8mg
iron 0.5mg

This recipe was first posted by carbs by numbers All content is Copyright Protected – ©2017 carbs by numbers. All Rights Reserved.




almalfi coast tuna salad with poached egg – 2g carbs per serve

Almost a salad nicoise but with a poached egg. Easy low carb brunch or lunch.

This recipe is for one person, scale up for more.

 

  • 30g mixed leafy lettuce greens
  • 1 can (130g) tuna in water
  • 1 egg
  • 20g pitted black olives
  • 1 slice (10g) red salad onion
  • 20g parmesan cheese, fresh
  • a grind (0.70g) black pepper
  • 1 tablespoon (20ml) olive oil
  • 1/2 tablespoon (10ml) lemon juice, fresh
  • a pinch (0.4g) salt

Slice the onion and shave the parmesan.

Mix the olive oil and lemon juice and set aside.

Plate the salad leaves, scatter with the pitted black olives, the onion and the tuna.

Poach the egg using your favourite method.

Place the egg on the salad, drizzle with the dressing, a grind of black pepper and the parmesan.

prep time 10 mins

total time 15 mins

number of serves 1

serve weight 280g

energy 2190.4kj
energy 523.3cal
protein 46.9g
total fat 36.2g
saturated fat 9.4g
cholesterol 338.5mg
carbohydrate 1.6g
sugars 1.1g
dietary fibre 1.6g
vitamin c 9.2mg
total vitamin a equivalents 205.0µg
sodium 1369.3mg
potassium 515.1mg
calcium 261.2mg
iron 3.6mg

This recipe was first posted by carbs by numbers All content is Copyright Protected – ©2017 carbs by numbers. All Rights Reserved.




pizza with spinach, semi dried tomato, cheese & egg – 16g carbs per serve

Easy protein rich lunch or brunch.

This makes one medium pizza.

You can add one (25g) slice of leg ham which will add the following:

598kjs/142.9 cals, 7.6g fat (2.7g saturated fat), 1303.0mg sodium, 17.9g protein, 0.74g iron and zero carbs

 

  • 10g baby spinach,fresh
  • 30g semi-dried tomato
  • 30g cheddar cheese
  • 1 egg
  • 1 (210g) cauliflower & parmesan pizza crust

Prepare the cauliflower pizza crust from this earlier post  CLICK HERE  or take one from the freezer you made earlier!

Top the crust with spinach, chopped semi dried tomato, an egg and grated cheddar.

Place in the oven until the pizza is brown and bubbly, about 10 minutes.

prep time 15 mins

total time 25 mins

number of serves 1

serve weight 330g

energy 3262.4kj
energy 779.4cal
protein 42.9g
total fat 57.5g
saturated fat 14.5g
cholesterol 532.7mg
carbohydrate 16.4g
sugars 14.7g
dietary fibre 13.1g
vitamin c 74.3mg
total vitamin a equivalents 420.4µg
sodium 908.5mg
potassium 1829.2mg
calcium 611.6mg
iron 6.3mg

This recipe was first posted by carbs by numbers All content is Copyright Protected – ©2017 carbs by numbers. All Rights Reserved.




avocado & coconut loaf (nut free) – 3g carbs per serve

A low carb loaf to go with soup if you are in Melbourne tonight or for your packed lunch tomorrow.

A good alternative to a nut loaf, quick to make, with a good crust and moist inside.

Keeps well in the refrigerator or freezer.

We used a silicon loaf pan 10cm wide x 21cm long x 5.5cm deep.

Makes 16 slices at 3g carbs per slice.

  • 60g coconut flour
  • 1 teaspoon (6g) salt
  • 1 teaspoon (4g) baking soda
  • 1/2 cup (90g) linseed meal (flaxseed)
  • 1/2 teaspoon xylitol
  • 6 whole eggs
  • 360g avocado flesh

Preheat oven to 350F/180C/gas mark 4.

Grease and line a loaf pan unless using a silicone one.

Puree the avocado until completely smooth.

Mix all the dry ingredients together.

Lightly beat the eggs, add the avocado and continue to beat until well blended.

Add to the dry ingredients.

Pour batter into a loaf pan.

Bake for about 45-55 minutes until a skewer comes out clean.

prep time 15 mins

total time 60 mins

number of serves 16

serve weight 45g

energy 470.0kj
energy 112.3cal
protein 4.2g
total fat 8.9g
saturated fat 1.7g
cholesterol 91.5mg
carbohydrate 3.0g
sugars 0.2g
dietary fibre 2.3g
vitamin c 2.3mg
total vitamin a equivalents 30.4µg
sodium 245.50mg
potassium 184.3mg
calcium 27.0mg
iron 0.9mg

This recipe was first posted by carbs by numbers All content is Copyright Protected – ©2017 carbs by numbers. All Rights Reserved.




creamy cauliflower mash – 6g carbs per serve

A lovely low carb alternative to potato mash.

This makes 2 good serves or 4 small.

ingredients

  • 3 cups (345g) cauliflower, fresh
  • 1 cup (250ml) double cream
  • 1/4 teaspoon (1.5g) sea salt

Chop the cauliflower into small pieces.

Cook in the cream on the stove top for about 2–30 minutes.

Using a hand blender for the best results, puree until smooth.

 

 

prep time 5 mins
total time  20 mins
number of serves 2
serve weight 280g

energy 2530.2kj
energy 604.4cal
protein 5.8g
total fat 62.1g
saturated fat 3.2g
cholesterol 156.2mg
carbohydrate 5.6g
sugars 5.6g
dietary fibre 4.8g
vitamin c 120.7mg
total vitamin a equivalents 957.2µg
sodium 374.5mg
potassium 653.9mg
calcium 104.6mg
iron 0.9mg

This recipe was first posted by carbs by numbers All content is Copyright Protected – ©2017 carbs by numbers. All Rights Reserved.




blueberry & kale smoothie – 12g carbs per serve

An easy low carb way to start the day, dairy-free and delicious.

Makes two smoothies so scale up for more.

ingredients

  • 100g blueberries, frozen
  • 500ml almond milk, unsweetened
  • 20g kale, fresh
  • 130g avocado
  • 1 tablespoon (20ml) sugar free maple flavoured syrup
  • 1 teaspoon (2g) turmeric
  • 1 tablespoon (20ml) lime juice

Place all ingredients in a blender or processor and blend until smooth.

prep time 5 mins

total time 10 mins

number of serves 2

serve weight 410g

energy 1098.3kj
energy 262.4cal
protein 3.4g
total fat 21.2g
saturated fat 3.7g
cholesterol 0mg
carbohydrate 12.2g
sugars 11.6g
dietary fibre 4.5g
vitamin c 21.7mg
total vitamin a equivalents 53.9μg
sodium 166.9mg
potassium 445.3mg
calcium 202.0mg
iron 1.1mg

This recipe was first posted by carbs by numbers All content is Copyright Protected – ©2017 carbs by numbers. All Rights Reserved.




pizza with potato, rosemary & cheddar – 4g carbs per serve

Cool night in Melbourne, easy early week dinner…

This makes one medium pizza.

You can add one (25g) slice of leg ham which will add the following:

598kjs/142.9 cals, 7.6g fat (2.7g saturated fat), 1303.0mg sodium, 17.9g protein, 0.74g iron and zero carbs

  • 50g new potato
  • 5g rosemary, fresh
  • 30g cheddar cheese
  • 210g cauliflower & parmesan pizza crust

Prepare the cauliflower pizza crust from this earlier post  CLICK HERE  or take one from the freezer you made earlier!

Top the crust with very finely sliced potato, rosemary and grated cheddar.

Place in the oven until the pizza is brown and bubbly, about 10 minutes.

prep time 15 mins

total time 25 mins

number of serves 1

serve weight 295g

energy 968.7kj
energy 231.4cal
protein 11.8g
total fat 18.0g
saturated fat 13.8g
cholesterol 98.9mg
carbohydrate 4.2g
sugars 1.7g
dietary fibre 3.3g
vitamin c 26.9mg
total vitamin a equivalents 177.6µg
sodium 247.0mg
potassium 352.5mg
calcium 208.8mg
iron 1.3mg

This recipe was first posted by carbs by numbers All content is Copyright Protected – ©2017 carbs by numbers. All Rights Reserved.