TOP 5 Low carb / keto recipes - Thermo Foodie and The Chef
←
→
Page content transcription
If your browser does not render page correctly, please read the page content below
TOP 5 Low carb / keto recipes
Disclaimer Thermo Foodie and The Chef has been created to inspire those who choose a LCHF way of eating to get the most use out of their thermo mixers. Before undertaking a new lifestyle change that may affect your health, you should seek your own medical advice and ensure your medication and health is reviewed regularly by a medical professional. This book is not intended as a substitute for the medical advice of physicians. The nutritional panel values may vary depending on which brand of food you buy, quantity of individual servings and food preparation methods. For accuracy, please calculate your own nutritional values as they are indicative only. Copyright © 2017 by Thermo Foodie & The Chef. All rights reserved. The content of this website, the Facebook group, recipes and books or any portion thereof may not be reproduced or used in any manner whatsoever without the express written permission of the authors. Please ensure you follow the safety guidelines of your thermo mixer.
THERMO FOODIE AND THE CHEF - 2
Butter Chicken and SERVES 4-6
G
cauliflower rice Prep time 10 minutes
Cook time 30 minutes
NUTRITIONAL INFORMATION
Ingredients Method Servings per recipe 4
Serving size 535g
Average Average
Butter chicken quantity quantity
• 1 onion (approx. 100g) 1 Chop cauliflower 10 seconds / speed 5 / mc on, set aside in per serving per 100g
• 2 cloves garlic, peeled large steaming bowl (‘grains’ should be the size roughly of Energy 3070kj
734cal
574kj
137cal
• 10g ginger (4cm) cooked rice, if not chop longer)
Protein 39.3g 7.4g
• 1 medium heat chilli 2 If using whole almonds, mill here for Fat total
-saturated
57g
31.1g
10.7g
5.8g
(adjust depending on heat 20 seconds / speed 10 / mc on, set aside
you like) Carbohydrates 12.3g 2.3g
• 2 tsp sweet paprika 3 Place onion, garlic, ginger and chilli into the mixer and -sugars
Sodium
9.8g
608mg
1.8g
114mg
• 2 tsp ground coriander chop 3 seconds / speed 7 / mc on,
• 2 tsp ground cumin scrape down
• 1 tsp turmeric powder 4 Add butter or ghee and all spices except
• 1 tsp cinnamon powder garam masala
• 2 Tbs ghee or butter (20g)
5 Cook 3 minutes / varoma temp (115C) / speed 1 / mc off
• 350g tomato puree
• 250g cream 6 Add tomatoes, cream, salt and almond meal and blend 30
• 2 tsp salt seconds / speed 6 / mc on
• 40g almond meal 7 Add chicken and cook 16 minutes / 100 degrees / reverse /
• 1 tsp garam masala speed 1 / mc on
• 700g boneless chicken
8 Remove mc and add garam masala to curry, then sit
thighs,
3cm diced steaming bowl on top with cauliflower rice inside and cook
• Almond flakes and fresh 6 minutes / varoma temp (115C) / reverse / speed 1 / mc
off
coriander to serve
9 Serve curry on top of cauliflower rice
Cauliflower rice
• Approx. 150g per person 10 Garnish with toasted almond flakes and
fresh cauliflower, broken fresh coriander. Serve with garlic naan.
into chunks
KETO BBQ COMPANION - 3
THERMO FOODIE AND THE CHEF - 4
Almond Pancakes MAKES 2 SERVES
(8 PANCAKES)
Gv
Ingredients Method Prep time 2 minutes
Cook time 15 mins cook
Pancakes (20 mins rest)
• 50g almonds 1 Mill almonds 20 seconds / speed 10 / mc on
NUTRITIONAL INFORMATION
• 2 eggs 2 Add remaining ingredients and mix Servings per recipe 2
• 1 tsp erythritol, xylitol 30 seconds / speed 4 / mc on Serving size 151g
Average Average
or sweetener of choice
quantity quantity
(optional) 3 Allow mixture to rest 20 minutes to thicken per serving per 100g
• 1 tsp vanilla essence
4 In a medium low pan, add 20g of unsalted butter Energy 1800kj 1190kj
• 1 tsp baking powder 430cal 284cal
• 120g cream cheese 5 Pour in pancake mixture to the size you desire and after
approx. 1 minute flip and cook a further 30 seconds
Protein
Fat total
17.3g
38.1g
11.4g
25.2g
(chopped into 2cm cubes) -saturated 15g 9.9g
• Unsalted butter for 6 Add more butter and repeat until mixture is finished Carbohydrates 4.4g 2.9g
cooking -sugars 3.2g 2.1g
Serve with cinnamon butter or vanilla mascarpone and Sodium 871mg 577mg
Vanilla mascarpone fresh berries
• 125g mascarpone
• 2 tsp powdered vanilla Vanilla mascarpone
sweetener (or 2 tsp
sweetener plus 1 tsp
7 Place ingredients into the mixer and insert butterfly, blend
vanilla bean extract) 30 seconds/speed 2
*you can also just do this in a bowl with a fork
KETO BBQ COMPANION - 5
THERMO FOODIE AND THE CHEF - 6
Vanilla cake SERVES 10
Gv
Prep time 15 minutes
Ingredients Method Cook time 30-45 minutes
NUTRITIONAL INFORMATION
Cake Servings per recipe 10
• 170g Almonds or blanched Cake Serving size 86g
almond meal for a blonder 1 Preheat oven to 150C fan forced or 160C conventional and Average Average
cake quantity quantity
line an 18cm cake tin with baking paper or grease well with
•
per serving per 100g
50g erythritol/xylitol or butter Energy 1620kj 1890kj
sweetener of choice 387cal 451cal
• 1 tsp baking powder 2 Place almonds, sweetener and baking powder into the Protein 8.6g 10.0g
• 4 eggs (approx. 220g) mixer, blend 8 seconds / speed 8 / mc on If using almond Fat total 34.6g 40.3g
• meal, skip blending and go straight to step 4 -saturated 17.1g 19.9g
100g cream cheese Carbohydrates 2.5g 2.9g
• 100g softened salted 3 Scrape down and also loosen almonds from the bottom of -sugars
Sodium
1.5g
310mg 360mg
1.8g
butter the bowl, make note of the chefs tip below at this point
• 1 tsp vanilla extract
4 Add remaining ingredients for cake, mix 1 minutes /
speed 4 / mc on
Lemon cream cheese
icing 5 Pour cake mixture into prepared tin or 12 cupcake patties
• 150 g cream cheese and bake 30-45 minutes
• 100 g salted butter 6 Check cupcakes from 20 minutes onwards and whole cake
• 40 g erythritol, xylitol or from 30 minutes onwards if your oven cooks hotter than
sweetener of choice
• 1 tsp finely grated lemon average, you’ll know it’s done as it wont wobble and a
skewer will come out clean
zest
• 20 g fresh lemon juice 7 Allow to cool completely in the tin
Icing
8 Place all icing ingredients into the mixer, mix 1 minute /
speed 3 / mc on
9 Scrape down, insert butterfly and whip 1 minute / speed 3 /
mc on
10 Allow cake to cool completely before covering with the icing
11 Store the cake in a container, refrigerated up to 5 days or
frozen up to 3 months
12 Pictured is two batches of cake and two batches of icing,
layered together with some keto strawberry jam (recipe
free on website) and 1/3 of the icing in the middle
KETO BBQ COMPANION - 7THERMO FOODIE AND THE CHEF - 8
Keto Moussaka SERVES 8
GvDNF
Prep time 30 minutes
Ingredients Method Cook time 1 hour
NUTRITIONAL INFORMATION
For the eggplant Servings per recipe 8
• 650 g eggplant 0.5 cm 1 Slice your eggplant approx 0.5cm thick then sprinkle with Serving size 390g
thick slices, no need to salt, set aside for 10 minutes then rinse and pat dry Average Average
peel (can sub for zucchini, quantity quantity
2 If you are happy to make more dishes, start step 5 in a pot per serving per 100g
follow same instructions)
• 1 Tbs salt while waiting for your eggplant Energy 2690kj
643cal
708kj
169cal
• 4 Tbs olive oil 3 In your pan or skillet, on medium high heat, pan fry the Protein
Fat total
38.9g
49.1g
10.2g
12.9g
eggplant slices with olive oil in batches (dont add all the -saturated 25.1g 6.6g
For the mince sauce olive oil at once or your first slices will drink it all up) until Carbohydrates 8.8g 2.3g
• 20 g ginger or 1/4 tsp well golden and softened -sugars 8.4g 2.2g
powder Sodium 991mg 261mg
• 10 g garlic 4 Continue until all eggplant is cooked (this is the slowest
• 120 g celery part of the recipe and can be prepared in advance). Set aside.
• 300 g onion 5 Into the same pan add the 1 Tbs olive oil and heat to medium
• 1 Tbs 20g olive oil 6 Place ginger and garlic into the mixer, chop 2 seconds /
• 1 kg mince meat speed 7 / mc on
lamb, beef, pork or a
combination 7 Add celery, chop 3 seconds / speed 7 / mc on
• 200 g cauliflower
• 250 g zucchini great way to
8 Add onion, chop 3 seconds / speed 5 / mc on, add to the
hot pan and cook until starting to brown
use up some cores
• 120 g tomato paste 9 Add the mince meat and continue to cook, stirring
• 2 tsp salt occasionally until just starting to brown
• 1 tsp cinnamon powder
10 In the mixer, chop cauliflower and zucchini 5 seconds /
• 2 tsp ground allspice speed 4 / mc on
• 2 tsp dried oregano or
11 Add to the pan along with the tomato paste, spices, herbs,
1 Tbs fresh chopped
and salt
For the cheese sauce 12 Stir through and cook on medium low heat for 30 minutes,
• 230 g tasty or cheddar stirring occasionally
cheese
• 500 g sour cream 13 Preheat oven to 180C (200 if not fan forced)
14 Without washing the mixer, chop the cheese 15 seconds /
speed 5 / mc on
15 Add the sour cream and stir 10 seconds / speed 4 / mc on
16 Into a large baking dish, spread half the meat sauce, then
lay half the eggplant on top. Repeat with remaining meat
then eggplant
17 Pour the cheese sauce on top and spread out evenly
18 Bake until golden, approximately 25 minutes but times
will vary for different ovens
Serve with a side green salad drowned in extra virgin olive oil
KETO BBQ COMPANION - 9THERMO FOODIE AND THE CHEF - 10
Keto KFC Chicken SERVES 2+
GVDNF
Prep time 10 minutes
Ingredients Method Cook time 10 minutes
NUTRITIONAL INFORMATION
For the KFC spice mix Servings per recipe 2
• 2 Tbs salt For the KFC spice mix Serving size 165g
• 1 Tbs black pepper (omit or 1 Blend all spices together 20 seconds / speed 10 / mc on, Average
quantity
Average
quantity
use less if desired) or use a bullet blender or processor and process until the per serving per 100g
• 2 Tbs onion flakes mixture resembles a fine powder Energy 1530kj 927kj
• 1 Tbs dried garlic 2 Scrape down and repeat
365cal 221cal
• 1 Tbs dried rosemary Protein
Fat total
48.4g
18.5g
29.3g
11.2g
• 1/2 Tbs dried basil 3 Move to a jar and store in the pantry or freezer -saturated 3.6g 2.2g
• 1/2 Tbs sweet / mild For coating Carbohydrates
-sugars
1.2g
0.7g
0.7g
0.4g
paprika 4 Combine KFC Spice mix with protein powder and mix
• 1/2 Tbs dried oregano
Sodium 991mg 601mg
together well in a bowl
• 1/2 Tbs yellow mustard 5 Gently whisk the egg in a separate bowl
seeds
• 1/2 Tbs dried thyme 6 Cut chicken into strips, leave whole, cut into nugget size
or smaller for kid friendly bite sized pieces
For coating
• 1 Tbs KFC spice mix 7 Dip chicken in egg wash then coat on each side into the
• 3 Tbs Pure Unflavoured spice mix
Whey Protein Isolate 8 Heat oil in a heavy pan on medium high heat. Shallow fry
(protein powder) until golden and cooked
If you don’t have
unflavoured whey protein
powder you can use
crushed pork rinds or If you want a milder spice flavour, use half a tablespoon
almond meal spice mix to 3 tablespoons whey protein powder
• 1 whole egg
Add chipotle powder, cayenne pepper or chilli powder to
make this hot n spicy!
Protein or vegetable to
coat for example The best part of this recipe is you can keep this spice mix
• 300g items to coat in the jar, just add the protein powder when you’re ready
Use tenderloins, breast, to use it for a quick week night meal - double the spice mix
wings, fish pieces etc.
too if you want a larger stash!
this recipe is enough for
4 chicken tenderloins .
or 2 large breasts gently
pounded to make them
a little thinner and
even. You can also use
cauliflower florets, button
mushrooms, or onion
rings
• Oil for frying - ghee, refined
coconut oil, lard or light
olive oil
KETO BBQ COMPANION - 11THERMO FOODIE AND THE CHEF - 12
Thai chicken salad SERVES 6
GvDNF
Prep time 30 minutes
Ingredients Method Cook time 5 minutes
NUTRITIONAL INFORMATION
Dressing Servings per recipe 6
• 10 g garlic Dressing Serving size 420g
• 15 g ginger 1 Place garlic, ginger, chilli and herbs into the mixer, chop Average
quantity
Average
quantity
• 35 g erythritol/xylitol or 3 seconds / speed 9 / mc on per serving per 100g
sweetener of choice Energy 2200kj 525kj
2 Scrape down, add remaining dressing ingredients,
• 40 g lime juice combine 1 minute / speed 3 / mc on
525cal 125cal
• 1 large red chilli (seeds 3 Remove dressing from the mixer and set aside
Protein
Fat total
61.1g
23.6g
14.5g
5.6g
removed, flesh approx -saturated 4.7g 1.1g
25g) Carbohydrates 6.5g 1.6g
Chicken
• 50 g extra virgin olive oil
4 Without washing the mixer, cut the chicken breasts in half
-sugars 5.5g 1.3g
• 30 g fish sauce (or sub for
and place into the mixer
Sodium 945mg 225mg
1/4 tsp salt)
• 10 g mint leaves 5 Add salt and oil, cook 20 minutes / varoma temp /
• 10 g coriander leaves (can reverse / speed soft (slowest speed) / mc on
swap for basil or extra
mint) 6 Check the chicken is cooked, then shred 5 seconds /
reverse / speed 4 / mc on
Chicken 7 Set aside to cool
• 800 g chicken breast, Salad
thigh or tenderloin meat
• ¼ tsp salt 8 Shred the cabbage and carrot using a knife, mandolin,
• 2 tsp olive oil grater or julienne vegetable peeler
9 Finely slice the red onion, capsicum and spring onions
Salad
• 165 g cabbage 10 Chop or tear the herbs into smaller pieces
• 90 g carrot (omit to reduce 11 Combine all salad ingredients, including bean shoots and
4.5g carbs or 1.1g per serve) nuts/seeds
• 50 g red onion 12 Once chicken is cool, mix through the salad
• 165 g red capsicum (or
green or yellow) 13 Add dressing only when ready to serve, if saving half the
• 100 g spring onions salad, set aside half the dressing and half the salad not
(whites and greens) dressed so you can add dressing as required
• 20 g mint leaves
• 20 g coriander or basil
leaves
• 20 g sesame seeds (or
macadamias or almonds)
• 250 g bean shoots
KETO BBQ COMPANION - 13About the authors
After the resounding success of their first five
cookbooks ‘Getting Started’, ‘Delicious Dinners’,
‘Low Carb for Everyone’, ‘Making It Simple’,
and ‘Keto Cakes’, Daniela Doyle and Michelle
Kays would like to introduce to you ‘Keto BBQ
Companion’.
This is the first book in the new Companion
series, written with the concept of making your
barbecues easy, delicious and low carb. Whether
it’s summertime family meals or entertaining,
they’ve got you covered with these delicious, crowd
pleasing meals.
With no complicated steps or hard-to-find Daniela and Michelle are both busy mums, each
ingredients, the recipes are thoughtfully developed with two children. Being low carb/keto advocates
by a qualified chef to be as low in carbs as possible and former Thermomix® consultants they now
yet absolutely delicious and full of flavour. have a passion for helping people adopt a low carb,
All recipes in ‘Keto BBQ Companion’ are low carb, healthy fat way of eating.
gluten, grain and sugar free with dairy free, nut free Join Daniela and Michelle on social media for great
and vegetarian options available for every recipe. support, guidance, bonus recipes and tips. Cook
This book is a must-have for any special occasion as with confidence knowing the recipes have been
the recipes will be loved by all. created by Michelle, a talented chef with over 20
This book is for thermo mixer and conventional years’ cooking experience and over 100 satisfied
cooks alike, with both methods for every recipe Thermomix® customers of her own.
published side by side. With the assistance of their Daniela and Michelle are thrilled to be sharing this
wonderful online community, all recipes have been fabulous collection of summer keto BBQ recipes
thoroughly tested and full nutritional panels are with you, and are certain you’ll love them as much
provided for each recipe. as they do.
All recipes
• Low Carb • Healthy Fat • Primal • Sugar Free • Gluten Free
• Grain Free • Additive Free • Diabetic Friendly • Soy Free
For more great recipes and information,
find us at the links below
www.facebook.com/LCHFTHERMOFOODIES/ @thermofoodieandthechef
“Thermomix ® ” is a registered trade mark of Vorwerk International AG (Vorwerk) in Australia & New Zealand and Thermomix ®
in Australia Pty Ltd (Thermomix ® in Australia) is its authorised user and exclusive distributor in Australia and New Zealand of
Thermomix ® products. Neither company supports, authorises or endorses this book”.You can also read
