Category: Low Carb

Creamy Pumpkin Soup

10/15/2021

Adapted from Wholesome Yum - An easy creamy pumpkin soup recipe made with canned pumpkin and coconut milk! It's delicious, healthy, and ready in 30 minutes with just 7 simple ingredients.

INGREDIENTS:

2 tbsp Olive oil
1 small Yellow onion (diced)
2 cloves Garlic (minced)
4 cups Chicken broth
1 13.5-oz can Full-fat coconut milk
1 15-oz can Pumpkin puree
1/2 tsp Nutmeg
1/2 tsp Sea salt
1/2 tsp Black pepper

INSTRUCTIONS:

Heat olive oil in a frying pan over medium heat. Add the onion and saute for 5-7 minutes, until translucent.
Add the garlic and saute for 1-2 minutes, until fragrant.
Add the chicken broth, coconut milk, pumpkin, nutmeg, sea salt, and black pepper.
Use an immersion blender to puree the soup, until smooth and creamy.
Bring soup to a boil, then reduce heat and simmer for about 25-30 minutes, until the soup reduces to your liking and flavours develop.

Check out Wholesome Yum for more recipes

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Jamie Oliver's Roasted Roots and Halloumi Traybake with Zucchini Tangles

10/5/2021

For Adapted from Jamie Oliver - “The kids’ favourite dinners are always the traybakes – we cannot get enough of them in our family! Our trick for keeping it fresh is to combine roasted ingredients with fresh ones and to top them with a good sauce or pesto, giving a mix of temperatures as well as textures. We use a spiraliser to create the vegetable tangles. ”

INGREDIENTS:

800 g mixed root veg , (potatoes, carrots, parsnips, beetroots)
2 red peppers
1 small broccoli , or cauliflower
olive oil
250 g halloumi cheese
1 zucchini , (or 1 cucumber, 2 carrots or 2 beetroots)
1 large eating apple
100 g lettuce , or spinach
4 tablespoons quality green pesto

INSTRUCTIONS:

Preheat the oven to 200ºC/400ºF.
Scrub the root veg and cut into bite-sized pieces along with the peppers, discarding the seeds. Cut the broccoli or cauliflower into florets.
Spread the veg out in a large roasting tray, drizzle with 3 tablespoons of oil, season with sea salt and black pepper and toss well to coat. Roast for 20 minutes, or until the vegetables are tender and coloured.
Cut the halloumi into 2cm pieces and scatter over the veg. Switch the oven to grill, increase the temperature and grill for 5 to 10 minutes, or until the cheese is soft and golden.
Spiralize the zucchini (or other chosen vegetables), then core and finely slice the apple. Combine the apple with the roasted veggies, then stir through the zucchini and spinach.
Mix the pesto with 2 tablespoons of oil and drizzle over to serve.

Check out Jamie Oliver for more recipes

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Chaffle Avocado Toast

9/15/2021

Adapted from Low Carbing Asian - This chaffle recipe used for the avocado toast results in a crispy cheesy bread alternative. It is so quick and easy with only 2 ingredients and 3-4 minutes cooking time per chaffle. So the next time you have a craving for avocado toast, you know where to find the perfect recipe!

INGREDIENTS:

1/2 Whole Avocado
1/2 tsp Lemon Juice
1/8 tsp Salt
1/8 tsp Black Pepper
1 Egg
1/2 Cup Shredded Cheese (cheddar is a good option)

INSTRUCTIONS:

Gather all the ingredients.
Peel and cut up the avocado and place into a small bowl.
Next, add lemon juice, salt, and black pepper to the bowl. Mash the avocado mixture with a fork until well combined, set aside.
Plug in the Waffle Maker to pre-heat.
In a small mixing bowl, beat egg.
Place about 1/8 cup shredded cheese on to the Waffle Maker, followed by ~1/2 of the egg mixture (enough to cover the iron) and another 1/8 cup of shredded cheese on top. Close lid and cook for 3 – 4 minutes. Repeat for as many waffles you are making.
Let the chaffle cool for a few minutes and apply with avocado spread.

Check out Low Carbing Asian for more recipes

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Tempeh Vegan Burrito Bowl

9/10/2021

For Adapted from Live Eat Learn - A flavour packed (and easy to make) vegan burrito bowl with Tex Mex veggies, tempeh taco meat and low carb cauliflower rice!

INGREDIENTS:

For Burrito Fillings

cauliflower rice 425 g
1/2 a bunch of fresh cilantro
1 tsp of olive oil
1 15-oz can black beans drained, 425 g
1 15-oz can corn drained, 425 g
1/2 cup chopped red onion
3 cups chopped lettuce 200 g
1 avocado sliced
1 bell pepper sliced

For Tempeh Taco Meat

1 8-oz package tempeh 226 g
1 Tbsp olive oil 15 mL
1 Tbsp cumin
1 tsp each salt, smoked paprika, chili powder
1 clove garlic minced
3 Tbsp tomato paste 45 g
2 Tbsp water 30 mL

For Sauce

¼ cup vegan or regular mayonnaise 60 g
1 tsp adobo sauce from a jar of chipotle peppers
¼ tsp lime juice

INSTRUCTIONS:

Prep: Cook cauliflower rice with olive oil & cilantro (15 minutes). Prepare all Burrito Filling ingredients.
Tempeh: Roughly grate tempeh. Heat oil over medium/high in a large saute pan. Add tempeh and cook until lightly browned, about 5 minutes. Add spices, salt, garlic, and tomato paste. Cook another 5 minutes, then add the water and cook just until water has evaporated.
Sauce: Stir together all Sauce ingredients.
Serve: Evenly distribute lettuce and cauliflower rice into serving bowls, topping with veggies, beans, tempeh taco meat, and sauce.

Check out Live Eat Learn for more recipes

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Vegan Keto Bento Box (Low Carb & Paleo)

8/13/2021

Adapted from Julie's Lifestyle - Looking for healthy lunch inspiration? This Vegan Keto Bento Box with almond seaweed noodles, heirloom tomato salad & guacamole makes a great lunch on the go! It’s packed with plant-based protein, healthy fats & essential minerals - perfect to boost your energy levels, speed up your fat-burning metabolism and beat sugar cravings. That's a triple win :)

INGREDIENTS:

Almond Seaweed Noodles (4 serving sizes):

1 cup arame seaweed, soaked in cold water for 1 hour
½ teaspoon extra virgin coconut oil (or extra virgin/toasted sesame oil)
1 tablespoon tamari, or more to taste (gluten free soy sauce – soy free version: use coconut aminos)
1 large handful almond flakes, raw or toasted

Heirloom Tomato Salad

1 large handful tomatoes (I used cherry & red zebra)
½ small cucumber
2 sun-dried tomatoes (optional)
1 small handful sprouts (I used alfalfa + daikon)
Oregano or basil, to taste (I used the flowers too)

Protein Power Guacamole

1 small ripe avocado, pitted
1 tablespoon lemon juice, or more to taste
Himalayan crystal salt + black pepper, to taste
½ tablespoon MCT oil
1 teaspoon chives, finely chopped (optional – I used the flowers too)
½ teaspoon spirulina + seaweed flakes each (optional – for an extra mineral boost)
Mixed seeds (optional)

Fruit & Veggies

¼ fresh coconut, cut into chunks
1 medium carrot, cut into sticks

INSTRUCTIONS:

Almond Seaweed Noodles (4 serving sizes)

Cook the arame seaweed until tender for about 15 minutes. Pour away the cooking water.
Lightly heat some extra virgin coconut oil and stir in the seaweed.
Take off the heat, add the tamari, stir well and top with the almond flakes.

Heirloom Tomato Salad

Chop the fresh tomatoes into chunks, the cucumber into ribbons, and the sundried tomatoes into strips.
Add sprouts (a great source of protein & minerals!) + oregano and/or basil for extra flavor.

Protein Power Guacamole

Mash the avocado. Season with lemon juice, salt and pepper.
Add MCT oil (or extra virgin olive oil if you don’t have MCT at home) and finely chopped chives. I like to add spirulina and seaweed flakes too – they’re both rich in protein and essential minerals such as zinc and iodine.
If you wish, top the guacamole with seasoned seeds: I used a mix of sprouted pumpkin, sunflower, sesame & buckwheat that I seasoned with Italian herbs & sea salt.

Sides

On the side, you can serve carrot sticks to have with the guacamole and fresh coconut for dessert.

JULIE’S TIPS & TRICKS:

This Protein Power Guacamole will stay fresh for 2 days in an airtight container in the refrigerator. You can store the Almond Seaweed Noodles for at least 4 days in the fridge.
Not a fan of seaweed? Replace them with any noodles of your choice: zucchini, carrot, buckwheat, brown rice…

Check out Julie's Lifestyle for more recipes

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Vegan Pho with Zucchini Noodles

7/30/2021

Adapted from The Blenderist - This easy vegan pho with zucchini noodles is not culturally authentic, but it tastes wonderful. The spices make for an aromatic broth and the zucchini noodles keep it light.

INGREDIENTS:

Broth

1 large onion, peeled and cut in half
1 2-inch piece of ginger, peeled and cut lengthwise
1 stick of cinnamon
1 tsp coriander seeds
2-3 star anise
3-5 cloves
4 cups vegetable stock
1 tbsp soy sauce

Noodles

2 zucchini cut into noodles

Garnishes

Sriracha
Limes, quartered
Fresh Basil
Bean Sprouts
Hoisin Sauce
Chili Peppers, sliced

INSTRUCTIONS:

Set your oven to broil and char the onion and ginger until slightly blackened, set aside.
Toast the dry spices in a dry pan until they start to give off an aroma. Make sure you stir frequently so they don’t burn. Allow to the spices to cool before placing them in a cheese cloth bag or tea steeper. If the cinnamon doesn’t fit, you can put it straight in the pot.
Put the vegetable stock into a medium sized pot. Add the onion, ginger, toasted spices and soy sauce. Bring to a boil, reduce heat to low and simmer for 30 minutes.
Place the zucchini noodles into your soup bowls. Pour the soup over the noodles.
Garnish with your favourite toppings.

Check out The Blenderist for more recipes

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Masala Frittata with Avocado Salsa

7/23/2021

Adapted from BBC Good Food - A spicy twist on a simple frittata recipe, with Masala paste, coriander and plump cherry tomatoes. Pair it with avocado salsa for a light and budget-friendly supper.

INGREDIENTS:

2 tbsp avocado oil
3 onions, 2½ thinly sliced, ½ finely chopped
1 tbsp Madras curry paste
500g cherry tomatoes, halved
1 red chilli, deseeded and finely chopped
small pack coriander, roughly chopped
8 large eggs, beaten
1 avocado, stoned, peeled and cubed
juice 1 lemon

INSTRUCTIONS:

Heat the oil in a medium non-stick, ovenproof frying pan. Tip in the sliced onions and cook over a medium heat for about 10 mins until soft and golden. Add the Madras paste and fry for 1 min more, then tip in half the tomatoes and half the chilli. Cook until the mixture is thick and the tomatoes have all burst.
Heat the grill to high. Add half the coriander to the eggs and season, then pour over the spicy onion mixture. Stir gently once or twice, then cook over a low heat for 8-10 mins until almost set. Transfer to the grill for 3-5 mins until set.
To make the salsa, mix the avocado, remaining chilli and tomatoes, chopped onion, remaining coriander and the lemon juice together, then season and serve with the frittata.

Check out BBC Good Food for more recipes

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Harissa Portobello Mushroom "Tacos"

7/16/2021

Adapted from Healthy Nibbles and Bits - These harissa portobello tacos are made with collard greens instead of tortillas! They make a healthy gluten-free and vegan meal!

INGREDIENTS:

Portobello Mushrooms

1 pound (450g) portobello mushrooms
1/4 cup (60g) spicy harissa, or use a mild harissa
3 tablespoons olive oil, divided
1 teaspoon ground cumin
1 teaspoon onion powder
6 collard green leaves

Guacamole

2 medium ripe avocados
2 tablespoons chopped tomatoes
2 tablespoons chopped red onion
1 1/2 to 2 tablespoons lemon or lime juice
pinch of salt
1 tablespoon chopped cilantro

Optional Toppings

cashew cream
chopped tomatoes
chopped cilantro

INSTRUCTIONS:

Remove the stem of the portobellos. Rinse mushrooms and pat dry.
Mix harissa, 1 1/2 tablespoons olive oil, cumin, and onion powder in a bowl. Brush each mushroom with the harissa mixture, making sure to cover the edges of the mushroom as well. Let mushroom marinade for 15 minutes.
While the mushrooms are marinating, prepare guacamole. Halve and pit the avocados and scoop out the flesh. Mash avocados and mix in chopped tomatoes, red onion, lemon (or lime) juice, salt, and cilantro. Set aside.
Rinse collard greens. Chop off the tough stems and set aside.
When the mushrooms are done marinating, heat 1 1/2 tablespoons of olive oil in a skillet or sauté pan over medium-high heat. Place the portobello mushrooms in the pan and cook for 3 minutes. Flip over and cook for another 2 to 3 minutes. Each side should be browned.
Turn off the heat and let the mushrooms rest for 2 to 3 minutes before slicing.
Take a collard green leaf and fill it with a few slices of portobello. Add guacamole, chopped tomatoes, cashew cream, and cilantro to your liking.

NOTES:
Nutritional Information
Makes 6 Tacos. Amount for 2 Tacos: Calories: 405, Total Fat 34.4g, Saturated Fat: 5g, Sodium: 226mg, Cholesterol: 0mg, Total Carbohydrate: 24g, Dietary Fiber: 14g, Sugar: 5.6g, Protein 10g

*To make the cashew cream, soak 1 cup of raw cashews overnight. Drain water and blend cashews with 1 cup of fresh water. Use cashew cream on the tacos as is or add a pinch of salt and lemon juice. You can also make 1/2 or 1/4 of the recipe.
If the harissa you are using is very thick, blend it with oil and add water one tablespoon at a time to thin it out. Be sure to adjust the seasonings too.

Check out Healthy Nibbles and Bits for more recipes

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Rainbow Cauliflower Crust Pizza

7/9/2021

Adapted from Gimme Delicious - Rainbows are happening in the kitchen! Low-carb Cauliflower crust rainbow pizza is packed with veggies inside and out, and is perfect for kids and adults. The rainbow veggies are so delicious and even more pleasing to the eye.

INGREDIENTS:

1 small to medium sized head of cauliflower - should yield 2 to 3 cups once processed
¼ cup shredded Parmesan cheese
¼ cup mozzarella cheese
1 egg
¼ teaspoon salt
½ teaspoon garlic powder
½ teaspoon basil or rosemary minced (or dry)
½ teaspoon oregano minced (or dry)
1/2 cup marinara sauce
1 cup mozzarella cheese
1 cup diced bell peppers yellow, orange, red, green, or any combo of your choice
1/2 cup broccoli florets
1/2 cup diced red onion
1/4 cup canned corn optional and not included in nutritional facts
1/2 cup tomatoes diced

INSTRUCTIONS:

Preheat oven to 500 degrees F.
Remove the stems from the cauliflower and cut into chunks, Place the cauliflower into a food processor and pulse it until it resembles the texture of rice. If you don't have a food processor, you can use a cheese grater or chop it very finely.
Microwave the processed cauliflower uncovered in a microwave safe bowl for approximately 4-5 minutes on high. Remove it from the microwave and allow it to cool for at least 4-5 minutes (trust me don't rush this step!). After the cauliflower is slightly cooled, place it in a kitchen towel and squeeze all the liquid out of it. Be sure to squeeze as much liquid as humanly possible.
Combine the cooked cauliflower, egg, garlic, cheese, and seasonings. Stir until a dough texture forms. Spread the cauliflower mixture out onto lightly greased parchment paper or a pizza pan in the shape of a pizza crust.
Bake the crust for approximately 10-15 minutes (depending on your oven), or until the crust is golden and crispy. I cooked mine for approximately 15 minutes. After the crust is golden remove it from the oven and top with pizza sauce then cheese then the chopped veggies.
Place the pizza back in the oven and bake for another 12-15 minutes.

Check out Gimme Delicious for more recipes

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Low Carb Grilled Stuffed Summer Squash

7/4/2021

Adapted from Healthy Seasonal Recipes - Low-Carb Grilled Summer Squash Boats are an awesome gluten-free vegetarian grilling recipe! Just in time to help you use up some of those yellow summer squash that are bursting out of the garden right now.

INGREDIENTS:

4 teaspoons extra-virgin olive oil, divided
1 green bell pepper, diced
½ cup chopped onion
½ teaspoon salt, divided, plus more to taste
¼ teaspoon freshly ground pepper
1 cup quartered cherry tomatoes
¼ cup chopped basil or cilantro
4 medium yellow summer squash
4 ounces shredded sharp cheddar

INSTRUCTIONS:

Preheat grill for indirect heat on one side. For gas grill with two burners, use only one burner on high. For three burner grill use two on medium- high. For charcoal grill, when coals are ready rake them to one side.
While grill heats, heat two teaspoons oil in a medium skillet over medium-high heat. Add pepper, onion, ¼ teaspoon salt and pepper and cook, stirring often until the vegetables are softened and starting to brown, about 5 minutes. Remove the skillet from the heat and stir in tomatoes and basil or cilantro.
While the vegetables are cooking, prepare the squash. Cut squash in half lengthwise. Hollow them out slightly using a Parisian scoop, a teaspoon or apple corer. Brush the remaining 2 teaspoons oil over the squash. Sprinkle the remaining ½ teaspoon salt over the squash.
The grill should be about 350 degrees F. inside with the lid closed. Grill squash cut-side-down on the hot side of the grill until starting to soften and they have grill marks, 5 to 8 minutes. Flip them over onto the other side of the grill without heat under them, so they are cut-side up. Divide the filling among them. Top with the cheddar, dividing evenly. Cover the grill and let cook until the squash is completely tender and the cheese is melted, about 15 to 18 minutes. Season with more salt if desired.

Check out Healthy Seasonal Recipes for more recipes

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Recipes We Love

Creamy Pumpkin Soup

Jamie Oliver's Roasted Roots and Halloumi Traybake with Zucchini Tangles

Chaffle Avocado Toast

Tempeh Vegan Burrito Bowl

Vegan Keto Bento Box (Low Carb & Paleo)

Vegan Pho with Zucchini Noodles

Masala Frittata with Avocado Salsa

Harissa Portobello Mushroom "Tacos"

Rainbow Cauliflower Crust Pizza

Low Carb Grilled Stuffed Summer Squash

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