Dieting Plans

Low Carb Diet and Atkins Recipes

2/19/2013

Breakfast casserole

  • Course:Breakfast
  • Preparation time: 10 Minutes
  • Cooking time: 30 Minutes
  • Quantity:6 Persons
Ingredients

  1. 4 egg
  2. 100 ml unsweetened soya milk
  3. 30 gr. soya flour
  4. 200 gr. cheddar cheese
  5. 6 serving sausage, pork, raw

Preparation instructions
Brown sausage and arrange, with cheese, in a greased baking tin. In a bowl beat milk, eggs, soya flour until smooth. Pour mixture over sausage and cheese. Bake at 400 degrees for 30 minutes until browned.

Breakfast Berry Parfait

  • Course:Breakfast
  • Preparation time: 15 Minutes
  • Cooking time: 0 Minutes
  • Quantity:4 Persons

Ingredients

  1. 1 cup heavy whipping cream
  2. 1.50 cup whole strawberries
  3. 2 cup raspberries
  4. 188 gr. greek yogurt
  5. 1 tbsp vanilla extract
  6. 2.50 tbsp sweetener
  7. 4 serving atkins day break cranberry almond bar

Preparation instructions
In a blender, puree 1 1/2 cups of the strawberries and 1 1/2 cups of the raspberries with 1 1/2 tablespoons sugar substitute. Coarsely chop the remaining 1/2 cup raspberries and fold into the puree.In a large mixing bowl, with an electric mixer on medium speed, combine heavy cream, the remaining 1 tablespoon sugar substitute and the vanilla, beating to soft peaks. Add yogurt and beat to stiff peaks. In four parfait glasses, alternate layers of the berry mixture, cream filling and crumbled Day Break Bar, making at least two layers of each. Top each with some of the remaining 1/2 cup strawberries and serve.

Breakfast Burrito

  • Course:Breakfast
  • Preparation time: 15 Minutes
  • Cooking time: 5 Minutes
  • Quantity:2 Persons
Ingredients

  1. 3 tbsp red bell pepper
  2. 2 tbsp scallions
  3. 1 jalapeno peppers
  4. 1 tbsp canola oil
  5. 0.50 tsp salt
  6. 0.13 tsp hot sauce
  7. 4 large egg
  8. 2 whole wheat tortilla
  9. 0.25 tsp ground chilli powder
  10. 63 gr. salsa

Preparation instructions
1. Whisk eggs, salt and cayenne together in a bowl. 2. In a medium skillet over medium heat, toast tortillas 1 minute per side until brown in spots; cover with foil to keep warm. 3. Add oil, red pepper, scallion whites and jalapeo to skillet. 4. Cook until vegetables are softened, about 3 minutes. 5. Add eggs and continue to cook, stirring, until eggs are set, about 2 minutes. 6. Place tortillas on plates. Divide eggs between tortillas, season with hot sauce and gently roll up. 7. Serve with salsa and scallion greens.

Bratwurst with Sauerkraut

  • Course:Breakfast
  • Preparation time: 30 Minutes
  • Cooking time: 30 Minutes
  • Quantity:4 Persons
Ingredients

  1. 0.25 cup cheddar cheese
  2. 0.50 cup white onion
  3. 2 medium red bell pepper
  4. 125 gr. chorizo sausage
  5. 125 gr. ground beef hamburger
  6. 3 large egg

Preparation instructions
1. Preheat oven to 200°celsius and line a baking sheet with foil. Cook chorizo and drain of excess fat. 2. Place in mixing bowl and combine with the beef, onion, cheese and eggs. 3. Prepare bell peppers by cutting in half lengthwise. Scoop out seeds and cut away rib (white part). 4. Fill each pepper with the meat mixture and place on the prepared baking sheet. Bake for 25 - 30 minutes and serve hot.

2/18/2013

Bratwurst with Onions and Sauerkraut

  • Course:Dinner
  • Preparation time: 5 Minutes
  • Cooking time: 10 Minutes
  • Quantity:1 Persons
Ingredients

  1. 0.50 cup white onion
  2. 1 bratwurst sausage
  3. 1 tsp extra virgin olive oil
  4. 0.50 cup sauerkraut

Preparation instructions
1. In a small skillet, heat oil over medium high heat. Add onions and sauté about 3 minutes. 2. Add bratwurst and sauerkraut. Continue to cook until bratwurst is browned on all sides and heated through. 3. Serve immediately.

Braised Leeks and Fennel

  • Course:Dinner
  • Preparation time: 15 Minutes
  • Cooking time: 45 Minutes
  • Quantity:8 Persons

Ingredients

  1. 0.33 cup fresh parsley
  2. 1 tbsp fresh lemon juice
  3. 3 tbsp unsalted butter
  4. 0.50 tsp ground pepper
  5. 1 tsp salt
  6. 1 cup chicken broth
  7. 1 fennel bulb
  8. 4 fresh leeks
Preparation instructions
Preheat oven to 230 celsius. Place leeks, fennel, broth, salt and pepper in a 11 x 9 pan. Dot top with butter and cover pan with aluminium foil.Bake 15 minutes. Uncover, stir lightly and bake uncovered until vegetables are very tender and liquid is almost all gone, about 20 minutes. Mix in lemon juice and parsley.

2/17/2013

Bok Choy and Green Onions

  • Course:Dinner
  • Preparation time: 10 Minutes
  • Cooking time: 5 Minutes
  • Quantity:4 Persons
Ingredients

  1. 0.13 tsp crushed red pepper flakes
  2. 4 spring onions
  3. 31 gr. salted peanuts
  4. 8 bok choy
  5. 1 tsp sesame oil
  6. 1 tbsp canola oil
  7. 2 tbsp water
  8. 3 clove(s) garlic
  9. 1 tsp sweetener
  10. 2 tbsp soya sauce
Preparation instructions
In a small bowl, mix soy sauce, water and sugar substitute; set aside. In a wok or large, deep skillet, heat canola and sesame oils over medium-high heat. Add bok choy, green onions, garlic, soy sauce mixture and pepper flakes to taste. Stir-fry just until bok choy is wilted, about 3 minutes. Stir in peanuts and serve immediately.

Bluefish with a Mustard Crust

  • Course:Dinner
  • Preparation time: 5 Minutes
  • Cooking time: 15 Minutes
  • Quantity:4 Persons
Ingredients

  1. 4 tbsp unsalted butter
  2. 4 bluefish fillet
  3. 1 tsp dried marjoram
  4. 0.33 cup dijon mustard
  5. 1 cup dixie diner carb counters bread crumb mix, plain

Preparation instructions
Heat oven to 200°Celsius. Grease a 9x13 baking dish with butter; set aside. Sprinkle fish with salt and pepper to taste. Spread mustard over both sides of fish fillets.Combine bread crumbs and marjoram in a shallow plate. Press fish into seasoned bread crumbs. Arrange fish in a single layer in prepared dish. Drizzle with melted butter; bake 10 to 15 minutes, until fish is cooked through and bread crumbs are crispy and browned.

Blue Cheese Burger

  • Course:Lunch
  • Preparation time: 10 Minutes
  • Cooking time: 15 Minutes
  • Quantity:4 Persons
Ingredients

  1. 4 romaine leaf
  2. 20 gr. blue cheese
  3. 500 gr. ground sirloin beef
  4. 2 egg whites
  5. 1 clove(s) garlic
  6. 0.5 onion, fresh, med

Preparation instructions
Finely chop the onion and garlic then mix all the ingredients except the blue cheese, form into patties and cook to desired level. Top with blue cheese and grill until melted then serve on romaine leaves

Blue Cheese and Celery Soup

  • Course:Lunch
  • Preparation time: 15 Minutes
  • Cooking time: 40 Minutes
  • Quantity:4 Persons
Ingredients

  1. 150 gr. blue cheese
  2. 1000 ml water
  3. 6 celery stalk
  4. 1 onion, fresh, med
  5. 2 tbsp butter

Preparation instructions
melt the butter in a large pot, add onions and saute for 10 mins. Add the celery and water, bring to boil then reduce heat and simmer for 30 mins. Add 2/3 of the cheese to the soup, puree the soup in small batches. When done, pour into bowls and sprinkle with rest of the blue cheese.

Blue Cheese and Bacon Soup

  • Course:Lunch
  • Preparation time: 10 Minutes
  • Cooking time: 25 Minutes
  • Quantity:6 Persons
Ingredients

  1. 156 gr. blue cheese
  2. 1.50 cup cauliflower florets
  3. 2 cup mushrooms
  4. 2 fresh leeks
  5. 3 tbsp unsalted butter
  6. 6 smoked bacon
  7. 0.50 cup water
  8. 906 gr. chicken broth

Preparation instructions
To cook bacon: heat a skillet over medium-high heat, add bacon 3-4 strips at a time (do not over crowd pan). Cook until crispy on one side then flip over and cook until crispy throughout. Remove strips from pan and place on a paper towel to draw off remaining fat. Repeat with remaining bacon untill all are cooked. Use as needed. Melt butter in a large soup pot over medium heat. Add leeks, mushrooms and cauliflower. Cover and cook 5 minutes, stirring occasionally.Add broth and water; bring to a boil. Lower heat, cover and simmer for 10 minutes, until vegetables are very tender.Puree soup in batches in a blender or food processor. Return pureed soup to soup pot. Add blue cheese to last batch of soup and puree until smooth. Heat through, if necessary. Before serving, top with crumbled bacon.

Blackened tuna with mixed greens

  • Course:Dinner
  • Preparation time: 5 Minutes
  • Cooking time: 8 Minutes
  • Quantity:2 Persons
Ingredients

  1. 300 gr. mixed salad leaves
  2. 2 tbsp butter
  3. 2 tbsp olive oil
  4. 1 tsp cayenne
  5. 2 fish tuna skipjack fillet raw

Preparation instructions
Generously coat tuna with cayenne pepper. Heat oil and butter in a frying pan over high heat. Cook on each side for 4 mins, or to desired doneness. Meanwhile, sautee 150g mixed greens in 2 tbsp vegetable oil. Serve tuna over greens.

Black Olives with Lemon and Fennel

  • Course:Lunch
  • Preparation time: 1 Minutes
  • Cooking time: 0 Minutes
  • Quantity:8 Persons

Ingredients

  1. 1 lemon
  2. 1 clove(s) garlic
  3. 0.50 tsp fennel seed
  4. 250 gr. black olives
  5. 0.25 cup extra virgin olive oil
Preparation instructions
Peel 12 strips from lemon rind (yellow part only) with a vegetable peeler or paring knife. Mix all ingredients in a plastic container with a lid. Marinate for as long as possible, preferably 1 hour, for flavours to blend. Olives can be kept in the refrigerator for up to 2 weeks.

Beef Vegetable Soup

  • Course:Lunch
  • Preparation time: 25 Minutes
  • Cooking time: 35 Minutes
  • Quantity:8 Persons
Ingredients

  1. 250 gr. mushrooms
  2. 0.50 cup broccoli
  3. 1 celery stalk
  4. 2 tbsp unsalted butter
  5. 1 escarole head
  6. 1 cup tinned diced tomatoes
  7. 0.50 cup red wine
  8. 1.50 tsp chopped garlic
  9. 0.13 tsp salt
  10. 0.13 tsp ground pepper
  11. 2 tsp fresh thyme
  12. 2 tbsp extra virgin olive oil
Preparation instructions
1. In large non-stick skillet melt butter over medium-high heat Add mushrooms and season with salt and pepper to taste. saut?e until golden brown, about 5 minutes. 2. Add onion, celery and carrot and saut?e until barely softened, about 2 minutes Add garlic and saut?e until aroma is released, about 30 seconds. 3. Add tomatoes and wine and cook until thickened, about 5 minutes.Meanwhile, season meat with salt and pepper. In large pot over medium-high heat, heat olive oil. Add meat and saut?e until well-browned, about 8 minutes. 4. Add tomato-vegetable mixture to broth and water. Bring to boil, reduce heat, simmer until meat is very tender and vegetables are very soft, about 15 minutes. 5. Add broccoli, cook 5 minutes. Stir in escarole to wilt, thyme and season with salt and pepper to taste.

Beef Tenderloin and Dijon Greens

  • Course:Dinner
  • Preparation time: 15 Minutes
  • Cooking time: 10 Minutes
  • Quantity:4 Persons
Ingredients

  1. 1 tbsp olive oil
  2. 750 gr. fillet mignon steak
  3. 0.50 tsp dried basil
  4. 1 clove(s) garlic
  5. 0.50 tsp salt
  6. 0.50 tsp ground pepper
  7. 0.25 cup dijon mustard
  8. 0.75 tsp sweetener
  9. 0.50 cup extra virgin olive oil
  10. 3 tbsp red wine vinegar
  11. 313 gr. mixed salad leaves
Preparation instructions
For the dressing: Whisk1/2 cup olive oil, Dijon mustard, red wine vinegar, garlic, sugar, basil, and 1/4 teaspoon pepper together in a medium bowl until creamy. Set aside.For the salad: Heat 1 tablespoon oil in a large non-stick skillet over medium-high heat until hot. Add steaks to skillet and cook until an instant-read meat thermometer registers 60°Celsius when inserted in centre of steak for medium-rare, 8 to 10 minutes, turning once halfway through. Remove from skillet, and cut steaks into 1/4-inch-thick slices. Sprinkle with the salt and 1/4 teaspoon pepper.In a large bowl, toss salad greens with 1/2 cup dressing. Arrange greens on a platter; top with beef and croutons, if using. Serve with remaining dressing on the side.

Beef Tenderloin


  • Course:
  • Dinner
  • Preparation time:
  • 20 Minutes
  • Cooking time:
  • 30 Minutes
  • Quantity:
  • 8 Persons
  • Ingredients
    1. 2000 gr. fillet mignon steak
    2. 1 tsp salt
    3. 0.50 tsp ground pepper
    4. 1.50 tbsp extra virgin olive oil
    5. Preparation instructions
      Heat oven to 220°Celsius. Place beef in a jelly-roll pan. Rub with oil, salt and pepper. Insert a meat thermometer. Roast 30 to 35 minutes for medium-rare doneness. Thermometer should register 50° Celsius.Transfer to a cutting board; loosely tent with foil and let rest 10 minutes before slicing.

2/15/2013

Beef Stroganoff

  • Course:Dinner
  • Preparation time: 15 Minutes
  • Cooking time: 25 Minutes
  • Quantity:4 Persons

Ingredients

  1. 0.25 cup sour cream
  2. 94 gr. mushrooms
  3. 0.50 cup yellow onion
  4. 1 tbsp unsalted butter
  5. 2 tbsp canola oil
  6. 0.25 cup red wine
  7. 0.13 tsp salt
  8. 0.13 tsp ground pepper
  9. 1 tsp dijon mustard
  10. 1 cup low sodium beef broth
  11. 625 gr. skirt steak
Preparation instructions
1. Heat oven to warm setting. Sprinkle meat with salt and pepper. 2. In a large non-stick skillet heat oil over medium-high heat. Brown meat in batches, about 1 minute per side. Transfer to a platter and place in over. 3. Melt butter in skillet; add onion and cook 3 minutes, until softened. Add mushrooms. Cook 10 minutes, stirring occasionally, until mushroom liquid evaporates. 4. Add wine; cook 5 minutes. Stir in beef broth and cook 10 minutes, until mushrooms are coated with a thick sauce. Stir in sour cream and mustard. Add meat and accumulated juices. 5. Reduce heat to low and cook 2-3 minutes, until meat is heated through. Season to taste with salt and pepper.

Beef Stroganoff

  • Course:Dinner
  • Preparation time: 15 Minutes
  • Cooking time: 15 Minutes
  • Quantity:4 Persons

Ingredients

  1. 2 fresh dill
  2. 2 tbsp sour cream
  3. 2 tsp dijon mustard
  4. 230 ml beef broth
  5. 1 gr. soya flour
  6. 200 gr. shittake mushrooms
  7. 1 onion, fresh, med
  8. 1 tbsp oil, sesame
  9. 4 tbsp butter
  10. 800 gr. beef, top sirloin steak, brld, 1/8" trim
Preparation instructions
Slice the meat into thin strips and season with salt & pepper and let stand for 2 hrs to develop flavour. In a frying pan, melt 2 tbsp butter over medium heat, stir in flour until it foams. Add stock and keep stirring till stock thickens, add mushrooms and stir till smooth. Return meat & vegetables to pan, toss well and simmer in sauce for several mins. Add sour cream and heat but don\'t boil. Serve with fresh dill over top.

Beef Skewers with Dipping Sauce

  • Course:Dinner
  • Preparation time: 10 Minutes
  • Cooking time: 3 Minutes
  • Quantity:4 Persons
Ingredients

  1. 1 tbsp fish sauce
  2. 350 gr. fillet mignon steak
  3. 1 tbsp olive oil
  4. 0.50 tsp ground coriander
  5. 0.50 tsp cumin seed
  6. 1 tbsp chilli sauce
  7. 1 tbsp white wine vinegar

Preparation instructions
Mix together the chilli sauce, cumin seeds, coriander and oil in a bowl. Add the meat and stir to coat well. Cover and leave to marinate for 30 mins. Thread the meat onto 4 skewers and cook under high grill for 2-3 minutes. Mix together the sauce ingredients and serve with the beef skewers.

Beef Fondue

  • Course:Dinner
  • Preparation time: 0 Minutes
  • Cooking time: 25 Minutes
  • Quantity:2 Persons

Ingredients

  1. 2 tbsp sour cream
  2. 1 lemon
  3. 1 cup broccoli
  4. 1 tbsp canola oil
  5. 375 gr. fillet mignon steak
  6. 1.50 tbsp dijon mustard
  7. 2 tbsp full fat mayonnaise
Preparation instructions
1. Trim away all fat from your meat and cut it into 3/4-inch cubes. Arrange meat, broccoli, and lemon wedges on a platter; cover and refrigerate. 2. In a small bowl, stir together sour cream, mayonnaise and mustard; cover and refrigerate.Pour oil to come up 1 1/2 inches into your fondue pot (about 4 cups for an 8-inch, 2-quart pot). 3. Pour the oil into a saucepan and place over high heat on your stove top. Heat oil to 150°Celsius on deep-fry thermometer; oil should bubble energetically when a piece of meat is lowered in. 4. Carefully pour hot oil back into your fondue pot and set over high heat. Using fondue forks, cook meat and broccoli in the hot oil, garnishing with your choice of lemon, salt or mustard sauce. If the temperature of the oil dips below 135°Celsius the meat will cook sluggishly. 5. Carefully pour the oil back into the pot and reheat to 150°Celsius on the stove. Pour back into pot and continue to cook (you will probably have to do this at least once during your meal).

Beef Fillet with Bacon and Gorgonzola Butter

  • Course:Dinner
  • Preparation time: 15 Minutes
  • Cooking time: 20 Minutes
  • Quantity:2 Persons

Ingredients

  1. 2 tbsp gorgonzola cheese
  2. 250 gr. mushrooms
  3. 2 tbsp unsalted butter
  4. 2 smoked bacon
  5. 0.25 tsp salt
  6. 0.25 tsp ground pepper
  7. 2 tsp extra virgin olive oil
  8. 375 gr. fillet mignon steak
  9. 1 scallions
Preparation instructions
1. Arrange rack in centre of oven. Heat oven to 220°Celsius. 2. Thinly slice white portion of scallion; set aside. 3. To mMake the Gorgonzola butter, f: Finely chop green portion of scallion, and place in a small bowl. Add butter and cheese; stir to combine. 4. Sprinkle each beef fillet with 1/8 teaspoon salt and pepper. Wrap 1 a slice of bacon around side of each filet, and secure with toothpicks. 5. In a 10-inch non-stick skillet, heat oil over medium-high heat. Add filets filets to skillet, and cook on all sides, turning frequently with tongs, until browned, about 5 minutes. Transfer to a rimmed baking sheet. Roast 7 to 10 minutes. 6. *While filets roast, heat same skillet over medium-high heat, add mushrooms, reserved white portion of scallion and remaining 1/8 teaspoon each salt and pepper. Reduce heat to low, and cook, stirring frequently, until mushrooms are tender, about 4 minutes. 7. Spoon mushrooms onto 2 serving plates, and top each with a filetbeef. Serve with Gorgonzola butter.

Beef Fajitas with Peppers

  • Course:Dinner
  • Preparation time: 10 Minutes
  • Cooking time: 10 Minutes
  • Quantity:6 Persons
Ingredients

  1. 0.75 cup sour cream
  2. 2 tbsp fresh lime juice
  3. 1 green bell peppers
  4. 1 jalapeno peppers
  5. 1 tbsp canola oil
  6. 0.75 cup green salsa
  7. 3 clove(s) garlic
  8. 1 tsp salt
  9. 2 tsp ground cumin
  10. 2 tbsp extra virgin olive oil
  11. 1000 gr. skirt steak
  12. 1 small red onion
  13. 0.25 cup fresh coriander
  14. 12 serving low carb tortilla

Preparation instructions
1. Make marinade: In a large bowl or resealable plastic bag, combine garlic, salt, lime juice, jalapeno, cumin and olive oil; whisk together. Add steak pieces to marinade; coat well. Marinate, refrigerated at least 1 hour.. 2. Heat oven to 175°Celsius F. Wrap tortillas in foil; place in over to warm 15 minutes before serving. 3. Remove steak from marinade; discard marinade. Grill 5 inches over hot coals (or over medium-high heat) 3 to 4 minutes per side for medium-rare; set aside. 4. In a large skillet over medium-high heat, heat canola oil. Cook bell peppers and onion 5 minutes, until vegetables are softened. 5. Slice steak thinly across the grain. 6. To assemble fajitas, spread tortillas with salsa, top with steak slices and vegetable mixture, sour cream, and cilantro. Fold over and serve

Beef Curry

  • Course:Dinner
  • Preparation time: 15 Minutes
  • Cooking time: 15 Minutes
  • Quantity:4 Persons

Ingredients

  1. 40 ml water
  2. 1 tsp salt
  3. 0.50 tsp spice turmeric ground
  4. 1 tsp ground cumin
  5. 0.50 tsp crushed red pepper flakes
  6. 0.50 tbsp fresh ginger
  7. 2 tbsp fresh coriander
  8. 3 clove(s) garlic
  9. 3 tbsp olive oil
  10. 1 onion, fresh, med
  11. 600 gr. sirloin steak
Preparation instructions
In a large frying pan, heat the oil over moderate heat. Add the onion and cook, stirring occasionally, until translucent, about 5
minutes. Add the garlic and ginger and cook, stirring, for 1 minute.
Meanwhile, in a small bowl, combine the coriander, cumin, red-pepper flakes, turmeric, salt, and water. Add the paste to the onion and cook, stirring, for 1 minute. Add the meat to the pan and cook, stirring, for 3 minutes. Raise the heat to moderately-high and cook to your taste, stirring, about 2 minutes longer for medium-rare. Stir in the coriander.

Beef Carpaccio with Arugula and Caper Vinaigrette

  • Course:Dinner
  • Preparation time: 15 Minutes
  • Cooking time: 0 Minutes
  • Quantity:6 Persons
Ingredients

  1. 3 tbsp fresh lemon juice
  2. 3 cup rocket leaves
  3. 375 gr. fillet mignon steak
  4. 0.50 tsp salt
  5. 0.50 tsp ground pepper
  6. 2 tbsp capers
  7. 0.25 cup extra virgin olive oil
  8. 1 tbsp red wine vinegar

Preparation instructions
Wrap beef in plastic wrap and freeze until firm, about 1 hour. Cut beef across the grain into 1/8 slices. Place slices between two sheets of plastic wrap and pound with a kitchen mallet until paper-thin but thick enough to be lifted from the plastic without tearing. Roll up beef in plastic and refrigerate 1 hour.For vinaigrette: In a blender, process lemon juice, vinegar, oil and salt until smooth. (You may also whisk dressing ingredients in a bowl.) Pour into a small bowl and stir in capers.Arrange beef slices in a single layer over six plates. Toss arugula with half the dressing. Pile arugula on top of beef. Top with Parmesan curls (make with vegetable peeler) and serve remaining dressing separately.

Beef Burger with Feta and Tomato

  • Course:Lunch
  • Preparation time: 10 Minutes
  • Cooking time: 12 Minutes
  • Quantity:4 Persons
Ingredients

  1. 0.25 cup crumbled feta cheese
  2. 1 spring onion
  3. 0.25 cup tomatoes
  4. 0.50 cup fresh baby spinach
  5. 0.50 tsp salt
  6. 0.50 tsp ground pepper
  7. 1.50 tsp fresh dill
  8. 500 gr. ground beef hamburger

Preparation instructions
1. Combine ground beef, green onion, spinach, tomato, feta, dill, salt and pepper. Form into 4 patties. 2. Grill or pan-fry over medium-high heat for 6 minutes on each side for medium doneness. *The Flatout® Artisan FOLDit Flatbread shown in the picture is only acceptable in Phases 3 and 4. Add 9g Net Carbs for a total of 10 Net Carbs per burger with the wrap. For Phases 1 and 2, omit the wrap.

Beef and Tomato Soup

  • Course:Lunch
  • Preparation time: 5 Minutes
  • Cooking time: 15 Minutes
  • Quantity:4 Persons
Ingredients

  1. 400 gr. tinned stewed tomatoes
  2. 600 ml beef broth
  3. 600 gr. beef ground extra lean raw

Preparation instructions
In a pan, brown the ground beef. Pour off the grease and add the broth and tomatoes. Heat through and serve.

2/14/2013

Beef and Spinach Soup

  • Course:Lunch
  • Preparation time: 10 Minutes
  • Cooking time: 15 Minutes
  • Quantity:4 Persons

Ingredients

  1. 1 tbsp sesame seeds
  2. 2 egg
  3. 230 gr. fresh baby spinach
  4. 720 ml chicken broth
  5. 1 tbsp soya sauce
  6. 1 clove(s) garlic
  7. 1 spring onion
  8. 230 gr. beef ground extra lean raw
  9. 1 tbsp oil, sesame
Preparation instructions
Heat the oil in a frying pan, add the beef and brown it. Add the spring onion, garlic and soya sauce and stir for 30 seconds. Add water or stock and bring to boil, add the spinach and simmer for 5 mins. In a small bowl, mix the eggs and sesame seeds with a fork. Season with salt & pepper and slowly pour into pan, stirring with wooden spoon. Continue to stir for a few minutes until eggs float to the top and form tiny \'flakes\'.

Beef and Spinach Bake

  • Course:Dinner
  • Preparation time: 10 Minutes
  • Cooking time: 30 Minutes
  • Quantity:6 Persons
Ingredients

  1. 2 tsp ground pepper
  2. 1 tsp salt
  3. 200 clove(s) garlic
  4. 6 gr. mozzarella cheese
  5. 6 mushrooms
  6. 280 gr. fresh spinach
  7. 2 egg
  8. 1 white onion
  9. 1000 gr. beef ground extra lean raw

Preparation instructions
Brown the onion, crushed garlic and then the meat. Add with all the other ingredients to a baking dish. Bake for 30 mins at 350 degrees

Beef and Mixed Mushroom Stir-Fry

  • Course:Dinner
  • Preparation time: 30 Minutes
  • Cooking time: 10 Minutes
  • Quantity:4 Persons
Ingredients

  1. 1 fresh parsley
  2. 250 gr. shittake mushrooms
  3. 2 onion, fresh, med
  4. 2 tbsp olive oil
  5. 150 ml water
  6. 15 dried porcini mushrooms
  7. 1 tsp horseradish sauce
  8. 500 gr. skirt steak

Preparation instructions
Soak the dried mushrooms in the measurement water for 20 mins. Remove from water, reserve water and roughly chop mushrooms. Heat the oil in a nonstick frying pan or wok, add the onions and fry for 3 mins, add the fresh mushrooms and fry for another 3-4 mins. Put the mushroom mixture to one side and add the beef & stirfry for 3-4 mins until browned. Pour in the soaking liquid and dried mushrooms and simmer for 1 min. Stir in the creme fraiche, horseradish & parsley. Heat through & serve with vegetables of your choice.

Beef and Broccoli Stir-fry

  • Course:Dinner
  • Preparation time: 10 Minutes
  • Cooking time: 3 Minutes
  • Quantity:4 Persons
Ingredients

  1. 350 ml beef broth
  2. 2 tbsp vinegar apple cider filtered
  3. 0.50 tsp crushed red pepper flakes
  4. 0.50 tbsp fresh ginger
  5. 0.30 tbsp gum xanthan
  6. 30 ml water
  7. 4 tbsp canola oil
  8. 1 clove(s) garlic
  9. 2 tbsp soya sauce
  10. 450 gr. beef top sirloin steak lean raw 1/8" trim
  11. 200 gr. broccoli

Preparation instructions
Cut cleaned broccoli into tiny florets. Slice stalks into long strips. Set aside.

Cut beef into 1/4 inch slanted slices. In a bowl, mix beef with soya and garlic and marinade for 15 minutes. Prepare sauce by combining sauce ingredients. Place pan over medium high heat on stove with a Tbsp of oil. When oil is hot, add half of the meat mixture and cook until meat is browned, about 2-3 minutes. Remove from pan and set aside. Add another Tbsp of oil and repeat cooking the rest of the meat.

Pour remaining oil into pan. Once oil is hot, add broccoli and cook for about 1 minute. Add water and cover pan, stirring frequently until broccoli is tender, about 3 minutes. Add cooking sauce, along with meat. Cook until sauce boils and then thickens.

Bearnaise Sauce

  • Course:Dinner
  • Preparation time: 10 Minutes
  • Cooking time: 10 Minutes
  • Quantity:8 Persons

Ingredients

  1. 31 gr. shallots
  2. 0.50 cup unsalted butter
  3. 0.50 tsp dried tarragon
  4. 2 raw egg yolk
  5. 0.13 tsp salt
  6. 0.13 tsp ground pepper
  7. 5 tbsp white wine vinegar
Preparation instructions
To make sauce: In a double boiler (or heatproof bowl set over, but not touching, a sauce pot of simmering water), combine shallot, tarragon, and vinegar. Cook 5 minutes, until most of the vinegar has evaporated. Whisk in egg yolk mixture.Whisk continuously until egg yolks have thickened, about 5 minutes. Whisk in butter gradually, piece by piece, until incorporated (sauce should have the texture of mayonnaise). Remove from heat. Season to taste with salt and pepper.

BBQd Rack of Lamb

  • Course:Dinner
  • Preparation time: 10 Minutes
  • Cooking time: 20 Minutes
  • Quantity:6 Persons
Ingredients

  1. 200 gr. rocket leaves
  2. 380 gr. lamb rib
  3. 3 tsp fresh oregano
  4. 3 fresh parsley
  5. 2 clove(s) garlic
  6. 3 tbsp olive oil
  7. 2 lemon

Preparation instructions
Finely grate the rind of the lemons. Juice the lemons. Combine the lemon rind, lemon juice, oil, garlic, parsley, fresh oregano and dried oregano in a bowl. Reserve one-quarter of the mixture. Cut each lamb rack in half crossways to make six racks. Add the lamb to the lemon rind mixture and turn to coat. Cover and place in the fridge for 30 minutes to marinate. Preheat a barbecue grill or chargrill on medium-high. Season both sides of the lamb with salt and pepper. Add the lamb, fat-side down, to the barbecue and cook for 10 minutes. Turn the lamb. Close the barbecue. Cook for a further 10 minutes. Transfer to a large plate and cover loosely with foil. Set aside for 10 minutes to rest. Place the rocket on a serving platter and top with the lamb. Drizzle over the reserved lemon juice mixture. Slice into cutlets to serve.

Basic Steamed Lobster with Drawn Butter

  • Course:Dinner
  • Preparation time: 5 Minutes
  • Cooking time: 15 Minutes
  • Quantity:4 Persons
Ingredients

  1. 0.5 lemon
  2. 0.75 cup salted butter
  3. 4 raw lobster

Preparation instructions
Bring 10 quarts of salted water to a boil (you may need to use two pots). Plunge lobsters directly into the boiling water, making sure they are completely covered.Bring the water back up to a boil. Cover and cook for 20 minutes from the time the water returns to a boil. Remove lobsters from water with tongs; drain on paper towels. Serve with butter in small dipping cups and lemon wedges.

Basic Egg Salad

  • Course:Lunch
  • Preparation time: 5 Minutes
  • Cooking time: 0 Minutes
  • Quantity:4 Persons
 
Ingredients

  1. 125 gr. celery stalk
  2. 8 large hard boiled eggs
  3. 0.50 tsp salt
  4. 0.25 tsp ground pepper
  5. 1 tbsp dijon mustard
  6. 0.50 cup full fat mayonnaise
Preparation instructions
1. Chop eggs roughly, or push them through the large-holed side of a four-sided box grater. 2. In a large mixing bowl, mix eggs with mayonnaise, mustard, salt and pepper with a wooden spoon. Stir in chopped celery.

Barbecued Glazed Ham

  • Course:Dinner
  • Preparation time: 25 Minutes
  • Cooking time: 90 Minutes
  • Quantity:10 Persons

Ingredients

  1. 0.33 cup sugar free apricot jam
  2. 1 tbsp sweetener
  3. 0.25 tsp ground cloves
  4. 0.50 tsp ground cinnamon
  5. 1 tsp ground cumin
  6. 1 tbsp spice paprika
  7. 1 tbsp chilli powder
  8. 2500 gr. ham shank
Preparation instructions
1. Prepare the grill for indirect heat. Place a disposable aluminium drip pan in centre of bottom grate or floor of grill. For a closed gas grill, heat on high for 10 to 15 minutes, then turn off heat source directly under pan, leaving the other one or two burners on. Adjust heat to register between 190 Celsius and 220 Celsius on an oven thermometer. For a charcoal grill, build two equal piles of briquettes on either side of drip pan. Burn coals about 25 minutes, until they are covered with gray ash. 2. Place ham onto grill and close lid. Grill 45 minutes. Turn ham over (adding more briquettes if necessary), and grill 45 to 60 minutes more, until an instant-read thermometer inserted in centre of ham (away from bone) registers 140F. 3. Combine chili powder, paprika, cumin, cinnamon, cloves and sugar substitute in a cup. Score top and sides of ham with a sharp knife in a crisscross pattern. Sprinkle rub over all sides. 4. Place ham on prepared grill over pan. Spoon or brush jam over ham. Cover and grill 5 minutes more. Let stand 15 minutes before carving.


Baked Tofu with Mediterranean Marinade

  • Course:Dinner
  • Preparation time: 5 Minutes
  • Cooking time: 30 Minutes
  • Quantity:1 Persons
Ingredients

  1. 188 gr. firm tofu
  2. 1 serving mediterranean marinade (ar)
Preparation instructions
1. Drain and pat tofu dry with a paper towel. Cut into 1/4 inch strips. 2. Preheat oven to 190° Celsius. Marinate tofu for 30 minutes or more if desire. 4. Bake on a greased flat pan for 15 minutes, turn over and bake an additional 15 minutes till golden brown and slightly crispy.

2/13/2013

Baked Tofu with Latin Marinade

  • Course:Dinner
  • Preparation time: 5 Minutes
  • Cooking time: 30 Minutes
  • Quantity:1 Persons

Ingredients
 
  1. 188 gr. firm tofu
  2. 1 serving latin marinade
Preparation instructions
1. Drain and pat tofu dry with a paper towel. Cut into 1/4 inch strips. 2. Preheat oven to 3190° Celsius. Marinate tofu for 30 minutes or more if desire. 4. Bake on a greased flat pan for 15 minutes, turn over and bake an additional 15 minutes till golden brown and slightly crispy.

Baked Tofu with Chipotle Marinade

  • Course:Dinner
  • Preparation time: 5 Minutes
  • Cooking time: 30 Minutes
  • Quantity:1 Persons

Ingredients

  1. 188 gr. firm tofu
  2. 1 serving chipotle marinade (ar)
Preparation instructions
1. Drain and pat tofu dry with a paper towel. Cut into 1/4 inch strips. 2. Preheat oven to 190° Celsius. Marinate tofu for 30 minutes or more if desire. 4. Bake on a greased flat pan for 15 minutes, turn over and bake an additional 15 minutes till golden brown and slightly crispy.

Baked Tofu with Cajun Rub

  • Course:Dinner
  • Preparation time: 5 Minutes
  • Cooking time: 30 Minutes
  • Quantity:1 Persons

Ingredients

  1. 188 gr. firm tofu
  2. 1 tsp extra virgin olive oil
  3. 1 serving cajun spice rub
Preparation instructions
1. Drain and pat tofu dry with a paper towel. Cut into 1/4 inch strips. 2. Preheat oven to 190° Celsius. Rub seasoning and oil onto tofu allow to marinate for 30 minutes if desire. Or rub seasoning into tofu and cook immediately. 4. Bake on a greased flat pan for 15 minutes, turn over and bake an additional 15 minutes till golden brown and slightly crispy.

Baked Tofu with Barbecue Rub

  • Course:Dinner
  • Preparation time: 5 Minutes
  • Cooking time: 30 Minutes
  • Quantity:1 Persons

Ingredients

  1. 188 gr. firm tofu
  2. 1 tsp extra virgin olive oil
  3. 1 serving bbq rub (ar)

Preparation instructions
1. Drain and pat tofu dry with a paper towel. Cut into 1/4 inch strips. 2. Preheat oven to 190° Celsius. Rub seasoning and oil onto tofu allow to marinate for 30 minutes if desire. Or rub seasoning into tofu and cook immediately. 4. Bake on a greased flat pan for 15 minutes, turn over and bake an additional 15 minutes till golden brown and slightly crispy.

Baked Tofu with Asian Marinade

  • Course:Dinner
  • Preparation time: 5 Minutes
  • Cooking time: 30 Minutes
  • Quantity:1 Persons

Ingredients

  1. 188 gr. firm tofu
  2. 1 serving asian marinade (ar)
Preparation instructions
1. Drain and pat tofu dry with a paper towel. Cut into 1/4 inch strips. 2. Preheat oven to 190° Celsius. Marinate tofu for 30 minutes or more if desire. 4. Bake on a greased flat pan for 15 minutes, turn over and bake an additional 15 minutes till golden brown and slightly crispy.

Baked Tofu

  • Course:Dinner
  • Preparation time: 5 Minutes
  • Cooking time: 30 Minutes
  • Quantity:1 Persons

Ingredients

  1. 188 gr. firm tofu
  2. 1 tsp extra virgin olive oil

Preparation instructions
1. Drain and pat tofu dry with a paper towel. Cut into 1/4 inch strips. Pour olive oil over tofu. Season with salt and pepper or other seasonings of choice. 2. Preheat oven to 190° Celsius. Bake on a greased flat pan for 15 minutes, turn over and bake an additional 15 minutes till golden brown and slightly crispy.

Baked Sea Bass

  • Course:Dinner
  • Preparation time: 10 Minutes
  • Cooking time: 45 Minutes
  • Quantity:4 Persons

Ingredients

  1. 4 seabass fillet
  2. 1 tsp dried oregano
  3. 3 tbsp olive oil
  4. 1 tbsp lemon juice
  5. 0.50 tsp black pepper
  6. 0.50 tsp salt
  7. 1 clove(s) garlic

Preparation instructions
Put fish on a piece of foil. Make marinade in a small bowl, mash garlic with salt & pepper, add lemon juice and whisk in olive oil and oregano. Pour half marinade over fish and rub in both sides. Wrap foil around fish and put in fridge for 2 hrs. Preheat oven to 350F/180C/Gas Mark 4. Open foil and pour remaining marinade over fish and seal package again. Set fish package on baking sheet and bake for 45 mins until flesh is opaque.

Baked Quesadillas

  • Course:Breakfast
  • Preparation time: 10 Minutes
  • Cooking time: 10 Minutes
  • Quantity:4 Persons

Ingredients

  1. 1 flour tortilla
  2. 0.25 tsp salt
  3. 0.50 tsp ground pepper
  4. 0.25 cup fresh coriander
  5. 1 jalapeno peppers
  6. 0.25 cup green salsa
  7. 250 gr. mozzarella cheese
  8. 500 gr. pork chop
  9. 2 tbsp white onion
  10. 2 tbsp olive oil
Preparation instructions
1. Heat oven to 230 celsius. 2. Heat 1 tablespoon of the oil in large skillet over medium-high heat. 3. Cook onion 5 minutes, until softened. 4. Transfer to a bowl. 5. Add pork, cheese, green salsa, jalapeno, cilantro, pepper and salt. 6. Mix well.Brush one side of each tortilla with remaining oil. 7. Spoon one-eighth of pork mixture over half of non-oiled side. 8. Fold tortilla in half over filling. 9. Arrange on a baking sheet. Bake 5 minutes, until crisp and golden. 10. Serve with tomato salsa.

Baked Potato with Sour Cream

  • Course:Dinner
  • Preparation time: 5 Minutes
  • Cooking time: 45 Minutes
  • Quantity:1 Persons

Ingredients

  1. 2 tbsp sour cream
  2. 0.5 small baked potatoes
Preparation instructions
Preheat oven to 200°Celsius. Scrub potato clean, prick the potato with a fork in several areans around the potato. Wrap in tin foil if you prefer to keep the skin moist. Bake for 45 minutes. or Follow cleaning and preparation steps above (be sure not to skip pricking it with a fork) and microwave on high for 5-10 minutes until cooked through. Split down the centre to open up potato or if only using 1/2 of the potato cut it in half and cut off the other end so it sits on a plate without rolling over. Open up the end by making an X in the centre and spread open. Serve with 2 tablespoons sour cream.

Baked Pear Fan

  • Course:Dinner
  • Preparation time: 10 Minutes
  • Cooking time: 40 Minutes
  • Quantity:4 Persons

Ingredients

  1. 0.25 tsp vanilla extract
  2. 2 tbsp water
  3. 0.25 tsp ground cinnamon
  4. 0.25 tsp ground ginger
  5. 0.25 tsp ground pepper
  6. 1 tbsp fresh lemon juice
  7. 1 tbsp unsalted butter
  8. 2 pears
Preparation instructions
1. Preheat oven to 190 Celsius. 2. To make pear fans: make 1/4-inch lengthwise slices along length of each half-pear, starting 1/3-inch from the stem end and cutting all the way down toward the rounded end. 3. Place butter in a 9-inch-square baking pan and melt on the stovetop. Add lemon juice, pepper, ginger, cinnamon and water to butter. Mix well. 4. Place pears in the pan, rounded sides up. Cover with aluminium foil and bake until pears are fork tender, about forty minutes, turning once halfway through baking time. 5. With a slotted spoon, transfer pear halves onto serving plates and carefully fan them out. 6. Stir vanilla into sauce in pan. Place pan on stovetop and cook to reduce slightly, about 1 minute. Spoon sauce over pears and serve warm.

2/12/2013

Baked Halibut with Lemon Basil Vinaigrette

  • Course:Dinner
  • Preparation time: 15 Minutes
  • Cooking time: 18 Minutes
  • Quantity:4 Persons
Ingredients

  1. 115 cup tinned diced tomatoes
  2. 2 tsp capers
  3. 2 basil leaves
  4. 2 tbsp olive oil
  5. 2 clove(s) garlic
  6. 0.50 tsp salt
  7. 0.50 tbsp fresh lemon juice
  8. 0.30 tbsp lemon zest
  9. 680 gr. halibut fillet
Preparation instructions
Preheat oven to 180C/350F/Gas Mark 4. Lightly oil a baking dish, season the fish with salt & pepper and place in prepared dish. Bake for 15-18 mins until fish is opaque. Viniagrette: Combine lemon zest & juice, salt and pepper in a small bowl. Spear the garlic on a fork and use it to beat lemon juice mixture, beat in the oil and then stir in basil, capers and tomatoes. Place fillets on plates and spoon over vinaigrette.

Baked Goat Cheese and Ricotta Custards

  • Course:Lunch
  • Preparation time: 0 Minutes
  • Cooking time: 50 Minutes
  • Quantity:4 Persons

Ingredients

  1. 1 cup whole ricotta cheese
  2. 3 tbsp parmesan cheese
  3. 3 tbsp walnuts
  4. 12 fresh spinach leaf
  5. 0.13 tsp salt
  6. 2 tbsp fresh basil
  7. 0.13 tsp ground pepper
  8. 4 cooking spray
  9. 2 large egg
Preparation instructions
Heat oven to 175 Celsius. Spray cooking spray onto four 5-ounce ramekins or custard cups. Combine ricotta, goat cheese, Parmesan, walnuts, basil, egg, salt, and pepper in a bowl and mix well. Line each ramekin with 3 spinach leaves. Divide cheese mixture; fill full. Bake 30 minutes. Cool 5 minutes.To serve, run a knife around the rim of each custard. Invert onto small plates.Salt and pepper to taste.



Baked Eggs with Spinach

  • Course:Breakfast
  • Preparation time: 15 Minutes
  • Cooking time: 10 Minutes
  • Quantity:1 Persons

Ingredients

  1. 0.50 tsp ground paprika
  2. 0.50 tbsp parmesan cheese
  3. 15 ml single cream
  4. 2 egg
  5. 50 gr. fresh spinach
  6. 1 tbsp butter
Preparation instructions
Preheat oven to 325F/170C/Gas Mark 3. Butter a ramekin and add a layer of spinach. Put ramekin on baking sheet and into oven for a few minutes. Crack eggs into a saucer and slice them into ramekin, add salt & pepper and pour over the cream. Sprinkle cheese and paprika on top and put back into oven for 5 mins under a loose tent of foil.

Baked Eggplant Puree

  • Course:Dinner
  • Preparation time: 15 Minutes
  • Cooking time: 40 Minutes
  • Quantity:8 Persons
Ingredients

  1. 500 gr. aubergine
  2. 2 tsp extra virgin olive oil
  3. 1 tbsp fresh parsley
  4. 0.13 tsp salt
  5. 0.13 tsp ground pepper
  6. 0.75 cup extra virgin olive oil
Preparation instructions
Preheat oven to 220 Celsius. Cut the eggplant on all sides with deep slashes and place in a baking pan. Roast until soft, 30 to 40 minutes. Set aside until cool enough to handle, about 15 minutes. Peel eggplant and coarsely chop (or briefly pulse in a food processor or blender). Place in a medium bowl. ix in oil, garlic and parsley. Salt and pepper to taste.

Baked Cod with Leeks

  • Course:Dinner
  • Preparation time: 10 Minutes
  • Cooking time: 30 Minutes
  • Quantity:4 Persons

Ingredients

  1. 2 fresh parsley
  2. 2 tbsp butter
  3. 1 tsp ground paprika
  4. 1 tbsp fresh lemon juice
  5. 1 onion, fresh, med
  6. 4 leeks
  7. 2 tsp ground pepper
  8. 1 tsp salt
  9. 700 gr. cod fillet
Preparation instructions
Preheat the oven to 325 degrees. Arrange the fish in the prepared pan and sprinkle with salt and pepper to taste. Scatter the sliced leek and onions over the fish. In a small bowl, combine the lemon juice and butter and pour over the fish, leek and onions. Sprinkle with paprika. Bake for 30 mins and then sprinkle with parsley.

Baked Cajun Catfish

  • Course:Dinner
  • Preparation time: 5 Minutes
  • Cooking time: 10 Minutes
  • Quantity:1 Persons
Ingredients

  1. 188 gr. catfish fillet
  2. 1 tbsp extra virgin olive oil
  3. 1 serving cajun spice rub
Preparation instructions
1. Prepare Cajun Rub. 2. Evenly coat catfish with oil then rub. 2. Bake at 180°Celsius for 10 minutes. Do not overbake or fish will dry out. Fish is done when flesh is white and flaky.

Baked Brie with Sun-Dried Tomatoes and Pine Nuts

  • Course:Lunch
  • Preparation time: 5 Minutes
  • Cooking time: 10 Minutes
  • Quantity:6 Persons
Ingredients

  1. 1 tbsp pine nuts
  2. 1 tbsp sun dried tomatoes
  3. 1 tbsp fresh parsley
  4. 250 gr. brie
Preparation instructions
Heat oven to 230°Celsius. With a sharp knife, trim white rind off top of cheese. Place cheese in a pie plate. Mix sun-dried tomatoes and parsley. Spread evenly over surface of cheese. Sprinkle with pine nuts. Bake 10 minutes until heated through.

Baked Aubergine Puree

  • Course:Evening Snack
  • Preparation time: 15 Minutes
  • Cooking time: 40 Minutes
  • Quantity:8 Persons
 
Ingredients

  1. 2 tsp ground pepper
  2. 1 tsp salt
  3. 1 aubergine
  4. 6 tbsp olive oil
  5. 1 clove(s) garlic
  6. 1 tbsp fresh coriander
Preparation instructions
Preheat oven to high. Cut the aubergine on all sides with deep slashes and place in a baking pan. Roast until soft, 30 to 40 minutes. Set aside until cool enough to handle, about 15 minutes. Peel aubergine and coarsely chop (or briefly pulse in a food processor or blender) and place in a medium bowl. Mix in oil, garlic and coriander.
Salt and pepper to taste.

Baked Aubergine

  • Course:Lunch
  • Preparation time: 15 Minutes
  • Cooking time: 40 Minutes
  • Quantity:6 Persons
Ingredients

  1. 7 tbsp olive oil
  2. 2 aubergine
  3. 1 tsp salt
  4. 2 tbsp lemon juice
  5. 1 tsp dried oregano
Preparation instructions
Preheat oven to 425F/220C/Gas mark 7. Pour half the oil into a roasting pan and spread around bottom, dip half the aubergine slices into oil to coat and arrange in the pan in one layer. Bake for 10 mins. Turn the slices and bake for another 10 mins. Remove to a serving plate and sprinkle with half the lemon juice and crumble half the oregano on top. Repeat with the remaining aubergine slices. Cool to room temperature before serving.

Baked Artichoke-Parsley Cheese Squares

  • Course:Dinner
  • Preparation time: 10 Minutes
  • Cooking time: 35 Minutes
  • Quantity:8 Persons
Ingredients

  1. 250 gr. mild cheddar cheese
  2. 1 frozen artichokes
  3. 0.25 tsp crushed red pepper flakes
  4. 3 spring onion
  5. 2 tbsp soya flour
  6. 1 tbsp chopped garlic
  7. 2 tbsp fresh parsley
  8. 0.50 tsp salt
  9. 0.25 tsp ground pepper
  10. 2 tbsp extra virgin olive oil
  11. 4 large egg
  12. 0.50 tsp dried oregano
Preparation instructions
Preheat oven to 165°Celsius. In a medium skillet over medium-high heat, heat oil and sauté green onion until softened, about 4 minutes. Add garlic and sauté until aroma is released, about 30 seconds. Add artichokes, oregano and pepper flakes and cook until artichokes are warmed through, about 2 minutes. Allow to cool slightly, about 5 minutes.In a large bowl, gently whisk eggs, cheese, soy flour, parsley, salt and pepper until well-combined. Using a wooden spoon, stir in artichoke mixture. Pour artichoke batter into an 8 square baking dish and bake 30 minutes, until set and slightly golden on top. Cool slightly before cutting into squares.

2/11/2013

Bacon Wrapped Scallops with Spinach

  • Course:Dinner
  • Preparation time: 5 Minutes
  • Cooking time: 15 Minutes
  • Quantity:4 Persons
Ingredients

  1. 400 gr. fresh spinach
  2. 2 tbsp fresh lemon juice
  3. 12 small raw scallops
  4. 6 smoked bacon

Preparation instructions
Preheat oven to 180C. Cut bacon in half and wrap around each scallop and drizzle with lemon juice. Bake for 15 mins until bake is crisp. Serve warm over spinach leaves.

Bacon Wrapped Chipolatas

  • Course:Evening Snack
  • Preparation time: 5 Minutes
  • Cooking time: 20 Minutes
  • Quantity:10 Persons
Ingredients

  1. 6 smoked bacon
  2. 24 cocktail sausages

Preparation instructions
You can make these ahead of time and they are great as a snack. Put chipolatas in a large saucepan. Cover with cold water. Bring to the boil over high heat. Remove pan from heat. Allow sausages to stand in water for 10 minutes. Drain. Cut bacon in half lengthways and then cut each piece in half crossways. Wrap a piece of bacon around each chipolata. Secure with a toothpick. Grill or barbeque for 2-3 mins.

Bacon Cheese Ball

  • Course:Evening Snack
  • Preparation time: 10 Minutes
  • Cooking time: 10 Minutes
  • Quantity:10 Persons
Ingredients

  1. 20 gr. pecans
  2. 1 tbsp worcestershire sauce
  3. 1 tsp garlic powder
  4. 1 tsp onion powder
  5. 100 gr. cheddar cheese
  6. 8 tbsp cream cheese
  7. 8 smoked bacon

Preparation instructions
Cook bacon; drain and crumble. Combine with rest of ingredients (except nuts) and form into ball. Roll in finely chopped nuts.

Bacon Burgers

  • Course:Dinner
  • Preparation time: 10 Minutes
  • Cooking time: 12 Minutes
  • Quantity:4 Persons
Ingredients

  1. 500 gr. mixed salad leaves
  2. 4 slice swiss cheese
  3. 1 tsp salt
  4. 2 tsp cajun seasoning
  5. 1 tbsp worcestershire sauce
  6. 800 gr. ground sirloin beef
  7. 2 onion, fresh, med
  8. 6 bacon brld med slice

Preparation instructions
In a frying pan, fry the bacon until crisp then set aside. Finely chop 1/2 of one of the onions and saute it; add to the bacon and let cool. Thinly slice the remaining onion and saute the onions over medium heat. Remove the onions from the pan and keep warm while cooking the burgers. Meanwhile mix the ground beef, Worcestershire sauce, seasoning and salt in a large bowl. Stir in the bacon mixture. Form into 4 patties. Cook the burgers 4 minutes per side for medium-rare and 6 minutes per side for medium-well. Top each burger with 1/4 of the cheese; cover the pan until the cheese melts. Serve the burgers topped with the sauteed onions. Serve with a mixed salad.

Bacon and Tomato with Poached Egg

  • Course:Breakfast
  • Preparation time: 5 Minutes
  • Cooking time: 20 Minutes
  • Quantity:4 Persons

Ingredients

  1. 120 gr. fresh spinach
  2. 4 egg
  3. 0.50 tbsp white wine vinegar
  4. 4 smoked bacon
  5. 2 tomatoes
  6. 1 tbsp olive oil
  7. 0.50 tbsp fresh thyme

Preparation instructions
Preheat a grill to medium-high. Combine the thyme, oil and some salt and pepper in a small bowl. Place tomatoes on a grill pan and drizzle with thyme mixture. Cook for 6-8 minutes until softened. Transfer to a plate and cover to keep warm. Cook the bacon to your liking then remove from heat and keep warm. Meanwhile, bring a saucepan of water to the boil and add the vinegar. Create a whirlpool, then drop the eggs into the water, one at a time. Reduce the heat to very low and cook for 2-3 minutes for soft-boiled. Use a slotted spoon to transfer to a plate with the bacon, spinach and tomatoes.

Bacon and mushroom chicken

  • Course:Lunch
  • Preparation time: 10 Minutes
  • Cooking time: 60 Minutes
  • Quantity:2 Persons
Ingredients

  1. 1 tsp salt
  2. 400 gr. mixed salad leaves
  3. 2 smoked bacon
  4. 4 tbsp heavy whipping cream
  5. 10 mushrooms
  6. 1 clove(s) garlic
  7. 2 chicken breast with skin
  8. 2 tbsp butter

Preparation instructions
Preheat oven to 180 degrees C/Gas Mark 4. Put melted butter into baking dish. Add chicken, skin side down and sprinkle with garlic and salt. Turn chicken over and season and put bacon on top. Add mushrooms and bake for 45 mins. Remove all onto plate then whisk juices from baking dish with cream and pour over chicken. Serve with salad.

Bacon and Egg Casserole

  • Course:Breakfast
  • Preparation time: 10 Minutes
  • Cooking time: 30 Minutes
  • Quantity:6 Persons
Ingredients

  1. 7 egg
  2. 170 ml unsweetened soya milk
  3. 0.5 onion, fresh, med
  4. 0.50 cup peppers, bell, green, sweet, chpd, stmd
  5. 5 mushrooms
  6. 6.50 tbsp flax seed meal
  7. 5 smoked bacon
  8. 200 gr. cheddar cheese
  9. 1 tbsp fresh thyme
Preparation instructions
Heat oven to 350 degrees/Gas Mark 4. Saut the onions, peppers, and mushrooms in a little oil. Layer the vegetables, cheese, and bacon in a casserole dish. Blend the eggs, milk, flax meal, and spices and pour over the top. Sprinkle with paprika if you want. Bake for about 30 minutes, or until the centre just begins to set. Let sit for 5-10 minutes to finish cooking the centre.

Baby Spinach Salad with Feta, Marinated Artichoke and Tomato

  • Course:Lunch
  • Preparation time: 8 Minutes
  • Cooking time: 0 Minutes
  • Quantity:1 Persons
Ingredients

  1. 31 gr. crumbled feta cheese
  2. 1 small tomato
  3. 2 artichoke hearts
  4. 1 cup fresh baby spinach
Preparation instructions
Combine all ingredients and toss with dressing.

Baby Spinach Salad with Cherry Tomatoes and Chickpeas

  • Course:Lunch
  • Preparation time: 5 Minutes
  • Cooking time: 0 Minutes
  • Quantity:1 Persons

Ingredients

  1. 1 cup fresh baby spinach
  2. 0.25 cup tinned chickpeas
  3. 5 cherry tomatoes
Preparation instructions
Combine all ingredients and toss with dressing.

Baby Spinach Salad with Avocado, Olives, Feta and Walnuts

  • Course:Lunch
  • Preparation time: 8 Minutes
  • Cooking time: 0 Minutes
  • Quantity:1 Persons

Ingredients

  1. 7 walnut halves
  2. 5 black olives
  3. 0.5 avocado
  4. 31 gr. crumbled feta cheese
  5. 1 cup fresh baby spinach
Preparation instructions
1. Combine all ingredients and toss with dressing.

2/10/2013

Baby Greens with Grapefruit and Red Onion

  • Course:Lunch
  • Preparation time: 15 Minutes
  • Cooking time: 0 Minutes
  • Quantity:4 Persons

Ingredients

  1. 0.5 small red onion
  2. 313 gr. mixed salad leaves
  3. 1 tsp dried tarragon
  4. 3 tbsp extra virgin olive oil
  5. 0.25 tsp ground mustard seed
  6. 1 grapefruit (red)
  7. 1 grapefruit (white)
Preparation instructions
1. To section grapefruit: Cut off the top and bottom of each grapefruit slightly, so they can stand upright on a cutting board. Using a sharp chefs knife knife, peel grapefruit skin off going from top to bottom, and circling the entire fruit, making sure to leave very little white pith behind. Using a smaller paring knife, cut out each segment from the white membrane. Squeeze out any remaining just from fruit when done, and reserve 1 tablespoons juice for dressing. 2. Add reserved grapefruit juice to a mixing bowl. Add mustard. 3. Slowly drizzle in olive oil, whisking well, until well-combined. 4. Stir in tarragon, and add salt and pepper to taste. 5. Add greens and toss gently with grapefruit sections, red onion and salad dressing.

Avocado Soup

  • Course:Lunch
  • Preparation time: 5 Minutes
  • Cooking time: 10 Minutes
  • Quantity:6 Persons
 
Ingredients

  1. 1000 ml vegetable broth
  2. 3 avocado

Preparation instructions
Heat the broth. Put the avocados in a blender with the broth, puree until very smooth, and serve.

Avocado Omelette

  • Course:Breakfast
  • Preparation time: 2 Minutes
  • Cooking time: 5 Minutes
  • Quantity:1 Persons

Ingredients

  1. 2 egg
  2. 2 tbsp butter
  3. 50 gr. cheddar cheese
  4. 0.5 avocado
Preparation instructions
Melt the butter in a frying pan and add the omelette mixture until nearly done. Add cheese and avocado slices and double over to finish cooking.

Avocado and Strawberry Salad

  • Course:Lunch
  • Preparation time: 10 Minutes
  • Cooking time: 0 Minutes
  • Quantity:6 Persons

Ingredients

  1. 2 avocado
  2. 1 tbsp lemon juice
  3. 15 strawberries
  4. 150 gr. greek yogurt
  5. 1 tbsp fresh peppermint
Preparation instructions
Cut the avocados in half and remove skin & stones, then slice flesh into thin slices. Place in a bowl and sprinkle with half the lemon juice. Slice the strawberries and toss them lightly with the avocado slices. Mix the yogurt with enough water to make it pourable, stir in the mint and season to taste. Spoon dressing over the salad to serve.

Avocado and Prawn Salad

  • Course:Lunch
  • Preparation time: 10 Minutes
  • Cooking time: 0 Minutes
  • Quantity:6 Persons
 
Preparation instructions
Put the prawns and peeled and cubed avocado in a big mixing bowl. Slice the scallions, including the crisp part of the green, and add to the bowl as well. Shred the lettuce and add to the bowl and then drizzle over the olive oil and vinegar and toss to coat.

Avocado and Cucumber Salad

  • Course:Lunch
  • Preparation time: 10 Minutes
  • Cooking time: 0 Minutes
  • Quantity:8 Persons
Ingredients

  1. 90 gr. mixed salad leaves
  2. 3 tbsp fresh lemon juice
  3. 3 tbsp olive oil
  4. 2 spring onion
  5. 1 cucumber
  6. 1 avocado
 

Preparation instructions
Combine salad leaves, chopped avocado, onion and cucumber in a bowl. Place lemon juice and oil in a screw-top jar. Season with salt.

Aubergine, Tomato and Parsley Salad with yogurt-mint dressing

  • Course:Lunch
  • Preparation time: 10 Minutes
  • Cooking time: 5 Minutes
  • Quantity:4 Persons

Ingredients

  1. 1 tbsp fresh lemon juice
  2. 2 tbsp fresh peppermint
  3. 70 ml whole milk yogurt
  4. 2 fresh parsley
  5. 2 tomatoes
  6. 2 tbsp olive oil
  7. 2 aubergine
Preparation instructions
To make dressing, combine the yoghurt, mint sauce, fresh mint and lemon juice in a jug. Season with salt and pepper. Heat the grill on high. Lightly brush the aubergine with olive oil. Season with salt. Cook for 2 minutes each side or until brown and tender. Cut into 2cm strips. Place the aubergine, tomato and parsley in a large bowl. Gently toss to combine. <br />
Place the aubergine mixture on a serving plate and drizzle with the dressing. Serve.