Category: Recipes

Zucchini Bake – A Low carb pasta bake with no pasta!

A low carb pasta bake with no pasta? How is that possible?

Simple, really, replace the pasta with zucchini rounds – and if you add the zucchini at the last minute it holds its shape and texture. No soggy zucchini – slightly al dente /ælˈdɛnteɪ – cooked to be firm to the bite.

I have been on a weight loss journey for the past 6 months and this has made me look closely at how I cook and what I am cooking (and eating). Some drastic changes to the family menus have been a result, including cutting out most carbohydrates!

Now, before you run for the hills – let me reassure you, it is very possible to enjoy a satisfying meal without pasta, or potatoes…I promise.

After nearly 6-months I have lost 27 kilos so far and with a goal of 40 kilos to lose, have past the halfway point. It would be wrong to say it has been very easy, because it has not been a breeze. However, it has not been that bad either!

I had a cervical spine injury last year which landed me in the public hospital system for 8 long days and nights. As part of my rehabilitation I had physio, acupuncture and cupping (I’ll tell you more about that another day) – I bought a treadmill and took up walking daily. I watched what I ate, but honestly never lost more than a couple of kilos.

A friend at work encouraged me to look at a low carb diet – a Ketogenic diet. And as they say, the rest is history as they say.

I am in the process of updating my family favourite recipes to be more low carb and therefore Keto-friendly. In the meantime why don’t you take a look at this Pasta Bake with no Pasta! It has just 7.3g net carbs per serve, is family-friendly and jolly tasty.

Ingredients: Serves 6

  • 1 tablespoon olive oil
  • 1 medium onion, chopped
  • 2 garlic cloves, minced
  • Pinch chilli flakes
  • 450g good quality mince beef
  • 2 tablespoon tomato paste
  • 1 teaspoon dried oregano
  • 4 large zucchini, sliced
  • 2 cups fresh spinach
  • 2 teaspoon dried basil
  • 1 1/2 cups fresh ricotta cheese
  • 2 cups grated Mozzarella cheese
  • 1/2 cup grated Parmesan
  • Salt & freshly ground black pepper

Cooking directions:

  1. Preheat the oven to 160C fan bake – heat oil and add onion cooking until the onion is soft. Stir in garlic and chili flakes and cook for one minute. Add mince and season with salt & pepper to taste. Cook for approximately 5 minutes.
  2. Add tomato paste & oregano. Cook for 2 minutes and then add tomatoes bringing sauce to a simmer. Reduce heat and cook until liquid is slightly reduced – 10-15 minutes. Remove from heat, and stir in zucchini and basil. Season again with salt & pepper.
  3. In a large baking dish, place half of the mix in an even layer. Then add half of the spinach, and dollop half of the ricotta cheese over the top. Add 1/2 of the mozzarella and Parmesan cheeses next. Repeat the layers.
  4. Bake until the cheeses are bubbling – melted and delicious! 25 minutes will do the trick.

Needless to say there will be leftovers if you are a small family of two like us! However this recipe does make enough for 6 hungry mouths making it a great family dish.

We’re back for seconds tonight with a side of roasted pumpkin and perhaps some steamed broccoli.

Happy dieting xx

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Thai Chicken Flatbread Pizza

Here’s a variation of pizza that is great for the grown-ups on a Friday night, featuring peanut sauce, broccoli, and sweet mango.

I know, what a combination!

You will have to trust me with this one – it really is good 🙂

Flatbreads are a regular on the shopping list at my place; you can use them so many ways, from wraps with pulled pork and slaw, to bases for bacon and egg pies! Super nice for a lunch sandwich instead of a bread which gets boring quickly – specially for the kids!

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This is as authentic a peanut sauce as you can make, as it starts with real peanuts not peanut butter! It is super easy, and quick to make.

You can use this for a dip for vegetables, or as a sauce for chicken or beef satay. Or use it as a marinade for grilled chicken or tofu.

For the Peanut Sauce:

  • 1 cup fresh dry-roasted peanuts, unsalted
  • 1/3 cup water
  • 2 c loves garlic, crushed
  • 1/2 teaspoon dark soy sauce
  • 2 teaspoons sesame oil
  • 1-2 tablespoons brown sugar, to taste
  • 2-2 1/2 tablespoons fish sauce
  • 1/2 teaspoon tamarind paste, or 2 tablespoons lime juice
  • 1/2 teaspoon cayenne pepper, or 1 teaspoon chilli sauce
  • 1/3 cup coconut milk

Place all of the ingredients into  blender or food processor, and blend until sauce is smooth. If you prefer a runnier peanut sauce, add a little more water or coconut milk.

Do a taste-test, adding more fish sauce if not salty enough, or  more cayenne if not spicy enough for you. If too salty, add a squeeze of fresh lime juice. If you would prefer it sweeter, add a little more sugar.

**this sauce tends to thicken as it sits – just a little water or coconut milk to thin it out, as needed. It stores well, in the fridge for up to 2 weeks; pop it in the freezer after this time period.

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Pizza Ingredients:

  • 2 flatbreads, or pitas
  • 200-250 grams chicken breasts
  • 1 teaspoon vegetable oil
  • salt and pepper
  • 150gram mozzarella cheese, grated
  • 1/2 cup small broccoli florets, chopped
  • 1 small red onion, sliced thinly
  • 1 mango, chopped – if it is out of season, a can of mango will do the trick too 🙂
  • peanuts, chopped to serve
  • 2 tablespoons parsley, chopped to serve

Preheat the oven to 450 degrees.

Heat oil in a small pan, and add chicken and 2 tablespoons of peanut sauce, salt and pepper to sauté until the chicken is cooked through. Set aside and allow to cool.

Spread two tablespoons of the peanut sauce on each flatbread or pita, then top with half of the chicken, cheese and broccoli and red onions.

Bake pizza for 8-9 minutes or until the cheese is melted and golden

Top with chopped mango, peanuts and parsley.

Serve with extra peanut sauce so you can dip the crust!

Happy Friday Pizza Nights xx

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Mashed Potato & Bacon Fritters

As a household of just two now, I have learnt to cook enough for a meal without having a load of leftovers.

But when it comes to potatoes,  I still work with the ‘one for the pot’ as my mum did when I was a kid. Needless to say, there are leftovers these days without a teenage boy to feed!

These Mashed Potato & Bacon Fritters make an amazing side dish or a brunch or lunch! They are perfect for using up leftover potatoes and there are so many  flavour combinations you can reinvent them often!

Ingredients:

  • 2 cups cold mashed potatoes
  • 1 cup cheese, grated
  • 1/2 cup flour
  • 6 strips bacon, chopped
  • 1 medium onion,  chopped finely
  • 2 cloves garlic, crushed or chopped
  • 1 teaspoon salt
  • 1/2 teaspoon pepper
  • 4 tablespoons fresh herbs
  • 2 eggs
  • 4 tablespoons butter

Now let’s put those ingredients altogether and cook:

Cook the bacon until crisp and drown well on a paper towel until cool.

Add the chopped onion to the pan, and cook over a medium heat until soft, and clear in colour – nothing much worse than crunchy onions!

Mix all of the ingredients in a large bowl, with the exception of the butter.

IMG_0310Clean out the pan with a paper towel, and add the butter, melting in a medium heat.

Take about 1/4 cup of the potato mixture and roll it into a ball shape.

Place it in the pan and flatten it out with a spatula. Cook for about 3 minutes each side until they are lightly golden brown. IMG_0309Always best served with a hot and crispy with a dollop of sour cream or tomato sauce!

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You can get creative with the seasonings and the additional ingredients. Pretty much anything in your fridge works…..add your favourite mix of spices and herbs, and whatever vegetables you have on hand!

A few ideas for you for next time:

  • ham, cheese, capsicum, a little dijon mustard
  • sun-dried tomatoes, oregano and basil, grated mozzarella cheese
  • leftover savoury mince, corn and cheese
  • chopped spinach, crumbled feta and fresh herbs
  • any other leftovers in your fridge!

They can be topped with sour cream, extra bacon, sauce, a fried egg, or as a side to a sausage!

Next time you have potatoes on the menu, pop an extra on in the pot so you have some leftovers to try out this easy and easy recipe.

Happy leftovers xx

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Mac ‘N Cheese

Mac ‘N Cheese

If you mention you had Mac ‘n’ cheese for dinner amongst my work colleagues there would be gasps of horror! “oh my goodness, so much cheese”,” so many carbs”….”I just could not indulge like that”.  Any of those comments sound familiar?

So if you want to avoid those types of comments, just don’t mention it, or call it something else!

It was my birthday last month, and as we were not able to eat out, I figured I could treat myself to this family favourite – and somewhat classic dish!

Ingredients:

  • 250grams macaroni
  • 3 tablespoons butter
  • 3 tablespoons flour
  • 500ml milk
  • 3 cups Tasty or Colby cheese, grated
  • 4 slices streaky bacon, chopped roughly
  • 1 medium onion, thinly sliced
  • 1 cup cherry tomatoes, halved
  • 1/2 cup Panko breadcrumbs, Japanese breadcrumbs

Bring a large pot to the boil with a dash of salt, and add dry pasta. Cook until al dente – or cooked ‘firm to the bite’. Drain and add a little olive oil to the cooked pasta to ensure it does not stick to each other.

Melt the butter in a large saucepan over a medium heat then add the flour and cook for three minutes. Add the milk, stirring constantly until thick and smooth – I use a whisk for this. Add two cups of grated cheese, and your seasoning. Remove from the heat, and set to the side.

Add a little cooking oil and over a medium heat sauté the bacon and onions for 10 minutes or until they’re starting to colour. Add the cherry tomatoes and cook for two more minutes.

At this stage, I combine the bacon and onion mix with the cheese sauce in the pot with the cooked pasta. Mix it well.

Transfer to an oven-proof dish. Top with remaining cheese and breadcrumbs and bake for 15 minutes – or until the cheese and breadcrumbs are golden.

Serves 4

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You can whip up a big dish of Mac ‘N Cheese very economically, which is also a great benefit for those of you with a tribe of teenagers to feed. A packet of dry pasta is less than $2, and this will go a long distance. Leave out the bacon, and add extra vegetables – you can chop up a broccoli, or grate a carrot and zucchini into this, and get away with it!

Don’t wait for a special occasion to treat yourself and the family to a delicious Mac ‘N Cheese dinner; add it to a family menu for a quick and easy week night meal the teenagers will devour in a flash. One word of warning however; make plenty as they will be back for seconds!

Happy teen – happy mum xx

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Ratatouille

Ratatouille is a fancy (and hard name to say) French provincial stewed vegetable dish, originating in Nice.

This vegetable stew is tasty and substantial, and carefully  seasoned just before it finishes cooking brings out the flavours.

Since starting on a Ketogenic diet 6-months ago, I have whipped this up and added a poached egg for a tasty meal on a week night – and it keeps me well within my 20g net carbs per day.

Ingredients for 8 servings:

  • 2 large onions, sliced
  • 2 cloves garlic, sliced or crushed
  • 2 tablespoons olive oil
  • 2-3 cups sliced zucchini
  • 1-2 green peppers, seeded and diced
  • 2-3 cups diced eggplant
  • 1/4 cup light Olive oil
  • 3 cups chopped and peeled tomatoes, substitute canned for fresh in the winter
  • 1 teaspoon fresh or dried basil or oregano
  • salt, pepper and sugar
  • chopped parsley

Take a large frying pan and fry the onions and garlic in oil until just coloured very slightly.

Add the zucchini and peppers. Cook over a moderate heat, turning the vegetables,  from time to time, for about 5-10 minutes.

Remove vegetables from the pan and brown the eggplant in the second measure of oil. Add the partly cooked vegetables, along with the tomatoes.

Cover pan with a lid, after adding basil or oregano. Cook over a low heat for about 30 minutes, then season with salt, pepper and sugar to taste.

**I add a dash of black sauce for a little bit of heat

**If serving hot, thicken with a little cornflour paste

**Quantities of vegetables may vary, and zucchini, peppers or eggplant can be left out (not all of them though :))

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Now I love Ratatouille as a side dish with grilled or poached chicken…last nights supper below.

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And it makes a super delicious breakfast with a poached egg – that’s my breakfast sorted for tomorrow!

Super tasty with a grilled sausage, poached fish, or room temperature as a salad. Give it a try especially now when eggplants are so inexpensive – $.99 cents at my local green grocer this weekend.

If you enjoyed this eggplant dish try Eggplant Parmesan – another favourite!

Happy healthy cooking xx

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