Fresh Vegetables in a Creamy Cheese Sauce

Today I have used a selection of fresh low carb seasonal vegetables in a cheese sauce. Very quick, easy and only 6 net carbs per portion.

Wow, we are having a rather wonderful summer here in the UK (for a change); the last place I want to be is the kitchen! But last night we had a storm and today it is a little cooler, so I have cooked up a recipe to share with you.

This recipe has fresh, easy cook, full of flavour vegetables and ham (optional) in a creamy cheese sauce. Perfect for serving with a low carb pasta or Courgette Zoodles.

The vegetables can be adjusted to your own taste or stock, but I would definitely recommend using a start base as celery as the flavour lifts the ingredients.

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Low Carb Minty Burgers

Continuing with the barbecue theme, today I bring you a Minty Lamb Burger Recipe. Another easy to make homemade recipe for your barbecue grill. 

Only 5g net carbs per portion

I have added cumin as well as mint to the recipe as I think cumin compliments lamb; however you can really add whatever herbs and spices suit your own palate. 

After cooking on the grill, I served with a minty yoghurt. This is simply Plain Greek yoghurt mixed with mint sauce (for convenience) and seasoned with salt and pepper as required. On the plate I added grilled butternut squash and fresh rocket salad.

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Low Carb Salmon Fishcakes

I am pleased to be able to share with you my Low Carb version of Salmon Fishcakes. By using Celeriac instead of potato, these Fishcakes work out at 9 net carbs per portion or 3 net carbs per fishcake. Celeriac is not always available in the UK during the summer, so Butternut Squash would work equally as well, however this would increase the net carbs by 2 per portion; still an excellent low carb tasty meal.

With a high fish content, each portion also contains 37 g of protein. Serve with a lovely fresh green salad, accompanied by Balsamic Vinegar makes a very satisfying main meal or smaller portions would be a perfect starter for entertaining.

Whether you opt for Celeriac or Butternut Squash, you will soon realise that the consistency will be quite different to using white potatoes, because alternative low carb mash does not contain the starch content which helps to stick all the ingredients together.  You will just need to handle with care when moving from board to baking tray.

I have used Thai herbs and spices in this recipe, however you could add Italian herbs or Herbs de Provence or just experiment with your own favourites.

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Traditional Prawn Cocktail

The traditional Prawn Cocktail goes in and out of fashion as an English starter. It was very popular in the 1970s and most restaurants would have a version of this popular starter on their menu. Over the years since the good old Prawn Cocktail has been de-constructed by various chefs and then re-constructed back to its original concept. It seems whatever happens, the Prawn Cocktail remains a firm favourite.

Traditionally a Prawn Cocktail should be served with brown bread and butter, so for those members of your family who are not low-carbing should certainly be offered this option; however homemade prawn cocktail is so yummy that I do not really miss the bread and butter.

You could make this and accompany with a salad for a nice tasty low carb lunch.

Prawns can be fresh or frozen, but you should ensure they are not too small and they are dried out thoroughly so the Marie Rose Sauce is not watered down by prawn juices.

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Low Carb Onion Bhajis

Onion Bhajis are a great snack to put in your lunch box and of course as an accompaniment to a curry meal. Using Soy flour, means my Onion Bhaji recipe gives you a low carb option at only 4 net carbs per bhaji.

You could alter the spices you use to suit your own palette and tastes, these are very mild in flavour and not at all spicy.

TIP: I used a deep frying pan to fry them in; the first batch I made, I over cooked on the outside and undercooked in the middle as the oil was too hot, so you would be better off reducing the temperature and cooking inside before turning up to brown them off.

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Tomato, Bacon and Mushroom Soup

My Tomato, Bacon and Mushroom Soup is a perfect nutrient packed dish for anytime of the day. I was thinking, why shouldn’t we eat soup for breakfast?  Well we eat Smoothies don’t we? So why not soup?

Using three traditional ingredients from a full English breakfast I made this creamed soup, and yes it worked. The taste is reminiscent of baked bean juice, but much more fulfilling and meaty. Eating soup for breakfast did feel strange but I often make a smoothie, the definition according to Dictionary.com is a thick beverage of fruit puréed in a blender with ice and milk, yoghurt or juice; so why not a thick beverage of vegetables?

Only 7 net carbs per portion, a perfect start to the day.

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Vegetable Soup

A more appropriate name for my vegetable soup should be, “clear the fridge Monday Vegetable soup”, because when I make vegetable soup I rarely shop for ingredients with the intention of actually making a vegetable soup. Instead, when I know there are some vegetables that could do with using shortly then I will make a soup. Recipe below has 11 net carbs.

I have included below a recipe for the soup I have made today along with a nutrient list. Obviously if you swop ingredients about then the nutrients will change. Butternut squash is one of my favourite soup ingredients as it helps to thicken the soup if you purée it; however squashes and root vegetables do tend to be higher in carbs, so just be aware of this should you vary the recipe with your own fridge clear up.

Root vegetables and squashes should be placed in the oven first for 10 minutes before adding the softer vegetables and any leafy vegetables should only be added to the saucepan. If you prefer not to roast the vegetables first then you can cook everything together in a saucepan until tender.

You can throw in the Sunday roast leftovers when combining all the ingredients in the saucepan. If you have leftover meat, this would help increase the protein content. 100ml of double cream would increase the fat content by 2gms as well as making the soup creamy.

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Leek and Chicken Soup

Continuing with my soup themed week, today I am sharing my Leek and Chicken Soup Recipe. A very simple recipe to use and delicious to eat either as a soup or as a Chicken and Leek Pie filling.

Using just 10 ingredients you can have this chunky soup ready to eat in under an hour. Only 12 g net carbs per serving.

I served mine with Fat Head Pizza dough rolls using the following recipe https://howtothisandthat.com/keto-fathead-rolls/

If you are entertaining and want to add a little more body to the sauce, you could add 150 ml of soured cream; however this will increase the carbs slightly and the calories significantly, something to consider if you are needing to keep an eye on these.

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Broccoli, Cheese and Bacon Soup

I am starting my week of soups with a creamy broccoli, cheese and bacon soup. Packed with healthy fresh vegetables and coconut milk makes a perfect soup to take to work for your lunch or to serve as a starter for supper. A bowl of broccoli, cheese and bacon soup is only 9 net carbs per portion.

Today I made Fat Head Pizza Dough rolls as an accompaniment to this creamy soup. Each portion is only 2 net carbs per portion. Recipe from https://howtothisandthat.com/keto-fathead-rolls/

My recipe makes enough soup for four portions. A perfect amount to see you through the week for lunch. Keep in the fridge and heat as required; put in a thermos flask and it will keep warm until lunch time. A easy and nutritious lunch.

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Cauliflower Pizza Base

Using just 6 ingredients from your everyday stores you can enjoy this low carb cauliflower pizza base. There are plenty of low carb alternative pizza base recipes on the internet and I have tried many. I started out with courgettes, but I could never seem to get them dry enough to prevent a soggy base. Then I found cauliflower recipes which revolutionized my  outlook on alternative pizza bases. Net carbs 17 g per 9 inch base.

To vary the taste, I do add other vegetables to my cauliflower, cheese and egg mixture. Often I include vegetables which I want to use up. My favourites are carrot and leeks, so the recipe below will include these, but I’m sure once you’ve made this a couple of times you will experiment with what suits you. The main thing is that the cauliflower is great at making the base firmer so it is key to the ingredient list.

These bases are ideal to eat cold and once topped with tomato pizza topping and your chosen meat and vegetables make a fabulous lunch box meal.

TIP: The base should be cooked on a non-stick commodity such as a silicone baking mat or baking parchment paper.

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