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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Check out my simple Aubergine Ratatouille below.
Wonderful fresh flavours makes this a delightful vegetable dish to accompany any meal. You could even serve cold as part of your salad accompaniments.
I made this one without the traditional addition of courgettes, simply because I had an aubergine to use up and not a courgette in sight. In my recipe I note for you to peel the skin from the aubergine; this is because aubergine skin can be rather bitter. If you add courgettes, although I peel these myself, you could get away with not peeling. With the addition of courgettes, add before the aubergines as they take very slightly longer to cook. NOTE-only as long as it will take you to peel and cut the aubergine.
The dish is not particularly low in carbs (6 net carbs per portion), as both tomatoes and onions contain a fair amount, but serve it with a dish which is low in carbs, such as my Low Carb Chicken Kebabs and you still have a low carb meal.
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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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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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Who doesn’t like Dauphinois Potatoes right? All that creamy, cheesy, garlic flavour mixed with sliced potatoes, wow a marriage of heavenly ingredients.
Well now you have a low carb version. 4 net carbs per portion. A chef I used to work with served these for my dinner one day accompanying a braised piece of beef and seasonal vegetables. Well I could not believe how good it tasted.
Celeriac really has become one of my favourite vegetables and I mostly prepare it as I would potatoes; roasted, mashed, chipped or baked. It is a seasonal vegetable in the UK so you cannot readily find it during the summer months and if you do it is likely to be expensive, so I make good use of it during the winter months. Equally I found the Dauphinois freezes exceptionally well, although there is not normally enough left to freeze!
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I will admit to you, there is nothing that can replace freshly made pasta; however when watching our carbs we cannot possibly afford to consider pasta; but we do not have to miss out on those favourites such as Bolognese and Carbonara and with these Zoodles made from courgettes compliment your favourite pasta sauce dishes well. Check out my Beef Bolognese Sauce.
TIP: You do need to plan ahead when using Zoodles as you will need to leave them to drain. The longer they drain, the dryer they will be. Courgettes are full of water and so if you do not drain as much moisture out as possible then you will end up with a soggy mess which will neither taste that good and will make your sauce sloppy.
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This is a delicious Italian aubergine stew using lovely ripe fresh ingredients to really allow you to experience a taste of Sicily. Nice and quick, can be prepared and cooked within about 35 minutes. 20.5 net carbs per portion.
This Sicilian Caponata is great as a filling main meal for dinner. Suitable for vegans and vegetarians.
For family members not participating in a low carb diet, a few slices of fresh bread or some pasta will give a further authentic feel.
Please see Sicilian Aubergine Stew recipe below.
Continue reading “Caponata Aubergine Stew”