Wednesday, 27 August 2014
Saturday, 23 August 2014
Friday, 22 August 2014
Friday, 15 August 2014
Monday, 4 August 2014
Jerky and spiced veg
Marinated beef strips and vegetables ( parsnip, onions, also carrots courgettes etc sprinkled with olive oil, Himalayan salt and herbs
Dehydrated until crispy
Kofta -keto adapted, low carbs
easy to follow recipe sourced at http://www.bbc.co.uk/food/recipes/lamb_kofta_curry_60692
I made a few changes to adapt it to low carbs, grain free requirements
I made a few changes to adapt it to low carbs, grain free requirements
Ingredients
-
- 1 onion, roughly chopped
- 2 plump green chillies (deseed first if you prefer)
- 15g/½oz chunk fresh root ginger, peeled and roughly chopped
- 4 garlic cloves, roughly chopped
- 1 tsp flaked sea salt
- 2 tsp garam masala
- ¼ tsp hot chilli powder
- 1 tbsp tomato purée
- freshly ground black pepper
- 600g/1lb 5oz minced lamb
- 3 heaped tbsp finely chopped, fresh coriander leaves
- thick natural yogurt and fresh coriander, to serve (optional)
- For the sauce
-
- 3 tbsp ghee or sunflower oil
- 2 onions, roughly chopped
- 4 garlic cloves, finely chopped
- 25g/1oz chunk fresh root ginger, peeled and finely chopped
- ½ -1 tsp hot chilli powder
- 1 tbsp garam masala
- 4 large ripe tomatoes, roughly chopped
- 1 tbsp tomato purée
- 1 tsp flaked sea salt
- ½ tsp caster sugar ( used coconut sugar)
- 500ml/18fl oz lamb stock (made with ½ lamb stock cube)
- 1 cinnamon stick
- 2 bay leaves
- To serve (optional)
-
- thick natural yogurt
fresh coriander leaves
Preparation method
-
Put the onion, chillies, ginger, garlic, salt,
garam masala, chilli powder and tomato purée in a food processor. Season
with lots of freshly ground black pepper. (For a great flavour add more
than you imagine you’ll need.)
-
Blend the ingredients into a paste as smooth as you
can get it. You’ll need to remove the lid of the food processor and
push the mixture down with a spatula 2-3 times. Add the lamb and blend
once more. Transfer to a bowl and stir in the coriander. Cover the dish
with cling film and chill for 1-3 hours, or overnight, to allow the
mixture to stiffen and the meat to absorb all the wonderful spices.
-
To make the sauce, heat the ghee (or oil) in a
large non-stick saucepan or sauté pan and gently fry the onions, garlic
and ginger for about 10 minutes, or until softened and lightly browned,
stirring regularly. Add the chilli powder and garam masala and cook for
20-30 seconds, stirring constantly.
-
Stir in the roughly chopped tomatoes and cook for
3-4 minutes over a high heat, or until they soften and release their
juice, stirring constantly. Add the tomato purée and sprinkle with the
salt and sugar and pour over the lamb stock. Season with lots of ground
black pepper, add the cinnamon and bay leaves and bring to a simmer.
Cover the sauce loosely with a lid and cook for 20 minutes, stirring
occasionally.
-
While the sauce is simmering, make the meatballs.
Take a small portion of mince mixture at a time and roll into a smooth
ball – a little smaller than a walnut in its shell. You should be able
to make around 24 balls. If your mince becomes a little sticky, either
roll with wetted hands or dust your hands with plain flour as you roll.
Put on a plate as soon as each one is rolled.
-
Remove the pan with the sauce from the heat after
its 20 minutes are up and discard the cinnamon stick and bay leaves –
they will be easy to pick out with a fork or tongs. Blend the sauce with
a stick blender until as smooth as possible. (If you don’t have a stick
blender, leave to cool for a few minutes then transfer to a food
processor and blend to a purée.)
-
Return the sauce to the heat and stir in 200ml/7fl
oz water. Bring to a gentle simmer. Drop all the meatballs gently into
the bubbling sauce and return to a simmer. Cook, uncovered, for a
further 30-35 minutes, or until the meatballs are tender and the sauce
is thick, stirring regularly. If the sauce reduces too far or begins to
stick on the bottom of the pan, add a little extra water and continue
cooking. Adjust the salt and pepper to taste.
-
Serve topped with thick natural yogurt and fresh coriander leaves if you like.
CARB WARS BLOG: NUT AND SEED CRISPBREAD
CARB WARS BLOG: NUT AND SEED CRISPBREAD
Ingredients:
½ cup roughly chopped nuts, such as almonds or cashews
¼ cup pumpkin seeds (without shells)
¼ cup sunflower seeds (without shells)
¼ cup hemp seeds (may be called hemp hearts)
2 tbsp sesame seeds
2 tbsp whole chia seeds
1 tbsp psyllium husk powder (I used Frontier brand*)
2 tbsp coconut oil, butter, or pasture tallow
1 and ¼ cups water
½ tsp salt
½ tsp coarse salt for top, or to taste
Herbs and/or seasonings as desired, such as ground thyme, oregano,
cumin, or pepper, or crushed fennel, caraway, or anise seeds, optional
Directions:
Preheat oven to 300 to 325 degrees F. (See Note below.)
Line a sheet pan (about 11- by 16-inches) with parchment paper or foil.
Whisk chopped nuts and whole seeds together in a large, heat-resistant
bowl. Sprinkle psyllium powder evenly over mixture, being sure to break
up any clumps, and stir in.
Place water in heat-proof container or pan and heat to boiling. Add
coconut oil, butter, or tallow to water and continue to heat until
melted. Pour over nut and seed mixture and mix well. Let stand for about
3 or 4 minutes until it hydrates to form a loose gel. While dough is
still warm, use a spatula to spread evenly on pan. Sprinkle coarse salt
and any optional herbs or seasonings over dough.
Bake for about 35 to 45 minutes (depending on oven temperature and
desired amount of browning; see Note below). Remove from oven and score
into squares or rectangles with a chef’s knife or a pizza cutter. Reduce
oven temperature to 135 F and return crispbread to oven, watching
carefully to avoid overcooking. Bake for another hour or so. Turn oven
off and leave crispbread in oven with light on, until dry and crisp. Cut
or break into pieces.
Serve with soup or cheese or use as a base for appetizers. Spread with
butter or nut butter and sugar-free jam, or coat with melted chocolate.
Alternately, press the dough into mini-muffin cups before baking and use
as crunchy tart shells.
Recipe inspired by one from Birgitta Hoglund, http://lowcarbhealthyfat.com/2013/09/29/seed-crispbread/
*Frontier brand psyllium powder is not gritty like some brands.
Note: This crispbread tastes best if you bake it at the higher
temperature and let it get lightly brown, but the fragile oils in the
nuts and seeds will suffer some damage from the heat. A lower
temperature will preserve more nutrients. The drying time in a warm oven
will still make them crisp, but it may take longer.
Ingredients:
½ cup roughly chopped nuts, such as almonds or cashews
¼ cup pumpkin seeds (without shells)
¼ cup sunflower seeds (without shells)
¼ cup hemp seeds (may be called hemp hearts)
2 tbsp sesame seeds
2 tbsp whole chia seeds
1 tbsp psyllium husk powder (I used Frontier brand*)
2 tbsp coconut oil, butter, or pasture tallow
1 and ¼ cups water
½ tsp salt
½ tsp coarse salt for top, or to taste
Herbs and/or seasonings as desired, such as ground thyme, oregano,
cumin, or pepper, or crushed fennel, caraway, or anise seeds, optional
Directions:
Preheat oven to 300 to 325 degrees F. (See Note below.)
Line a sheet pan (about 11- by 16-inches) with parchment paper or foil.
Whisk chopped nuts and whole seeds together in a large, heat-resistant
bowl. Sprinkle psyllium powder evenly over mixture, being sure to break
up any clumps, and stir in.
Place water in heat-proof container or pan and heat to boiling. Add
coconut oil, butter, or tallow to water and continue to heat until
melted. Pour over nut and seed mixture and mix well. Let stand for about
3 or 4 minutes until it hydrates to form a loose gel. While dough is
still warm, use a spatula to spread evenly on pan. Sprinkle coarse salt
and any optional herbs or seasonings over dough.
Bake for about 35 to 45 minutes (depending on oven temperature and
desired amount of browning; see Note below). Remove from oven and score
into squares or rectangles with a chef’s knife or a pizza cutter. Reduce
oven temperature to 135 F and return crispbread to oven, watching
carefully to avoid overcooking. Bake for another hour or so. Turn oven
off and leave crispbread in oven with light on, until dry and crisp. Cut
or break into pieces.
Serve with soup or cheese or use as a base for appetizers. Spread with
butter or nut butter and sugar-free jam, or coat with melted chocolate.
Alternately, press the dough into mini-muffin cups before baking and use
as crunchy tart shells.
Recipe inspired by one from Birgitta Hoglund, http://lowcarbhealthyfat.com/2013/09/29/seed-crispbread/
*Frontier brand psyllium powder is not gritty like some brands.
Note: This crispbread tastes best if you bake it at the higher
temperature and let it get lightly brown, but the fragile oils in the
nuts and seeds will suffer some damage from the heat. A lower
temperature will preserve more nutrients. The drying time in a warm oven
will still make them crisp, but it may take longer.
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