Cottage Cheese and Oat Bread
2 cups cottage cheese (8 proteins)
2 cups raw oats (6 carbs)
4 eggs (4 proteins)
2 teaspoons olive oil (6 fats)
1 teaspoon baking powder
1/4 teaspoon salt
A full loaf is 12 proteins, 6 carbs and 6 fats.
Cut into 12 slices.
Each slice is 1 protein, 1/2 a carb and 1/2 a fat. Balance with carb and fat.
Strain the cottage cheese to remove all liquid. Add all ingredients to a blender and blend until smooth. Bake until a knife comes out clean at 180 or 360 for about 35 minutes.
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Tahini Bread
14 tablespoons of tahini (28 fat)
2 eggs (protein)
1/2 tablespoon chia seeds (1/2 carb)
1.5 teaspoons vanilla extract (free)
1/2 teaspoon bicarbonate of soda (free)
1/4 teaspoon salt (free)
Juice of 1 lemon (free)
Makes 28 fat, 2 fats and 1/2 carb. (Make 10 slices of 2.8 fats each (treat as 3). Ignore the protein and carbs in the mixture. Balance with protein and carbs.
Blend/mix everything together except the lemon juice. Add the lemon juice and blend again (it will foam slightly). Put the mixture in a loaf tin and bake for 30 minutes at 180 degrees C/360 degrees F.
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Lentil Bread
1 cup of lentils (4 carbs)
1 tablespoon of olive oil (9 fats)
2 eggs (2 proteins)
1 glass of water
Pinch of salt (free)
1 teaspoon baking soda (free)
8 tablespoons psyllium husk (4 carbs)
1/4 cup of pumpkin seeds (5 fats)
Makes a loaf of 14 fats, 8 carbs, 2 proteins. Cut 14 slices of 1 fat and 1/2 carb. Balance to eat.
Grind the lentils in a coffee grinder or a blender (no need to soak.) Combine all ingredients. Leave for 15 minutes to thicken. Place in a loaf tin Cook for 25 minutes in the oven at 180 degrees C/360 degrees F.
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So, what are you going to put on your bread? Eggs, avocado, sardines, or jam? Who doesn’t like bread and jam? You CAN still have jam.
Strawberry Jam
2 cups of chopped strawberries (2 carbs)
2 tablespoons of lemon (free)
2 1/2 tablespoons of chia seeds (2 carbs)
Makes 4 portions of 1 carb each
Combine the strawberries, chia seeds and lemon juice in a pan. Simmer over a low heat until the strawberries break down in the lemon juice, and the chia seeds soak up the juice. Using a fork, smash the strawberries into a paste. Divide into four portions and it will keep in the fridge for a week.
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Lentil and Turmeric Wraps
1 cup of lentils (pre-soaked, overnight) (4 carb)
1 cup water
1 teaspoon turmeric/curcumin (free)
A twist of sea salt and black pepper
Makes 4 wraps (1 carb per wrap. Balance with carbs, protein and fat)
Rinse the lentils and soak them overnight in a large bowl of water. Drain and rinse again. Put all ingredients in the blender and create a smooth batter. Spray olive oil on a pancake pan (or a crepe maker, which regulates the heat better), and pour the batter. Cook over a low heat until the wrap lifts off the pan/pancake mixer. Flip and cook the other side. Eat immediately for a warm, crispy wrap. (You can store them in the fridge but they become quite dry.)
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Cauliflower Tortillas
10 cups of cauliflower (5 carbs)
6 tablespoons psyllium husks (3 carbs)
2 eggs (2 protein)
1/2 teaspoon salt (free)
Makes 8 wraps of 1 carb and 1/4 protein each. Ignore the protein in the wrap. Balance with carbs and protein.
Steam cauliflower then drain off all water by squeezing in a tea/dish towel. Puree cauliflower in a blender. Add psyllium husks, eggs and salt. Leave for 15 minutes to thicken. Break into eight balls and then flatten them into eight tortillas. Dry fry in a shallow pancake pan or on a crepe maker.
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Broccoli Bread
4 cups of broccoli (4 carbs)
2 eggs (2 proteins)
2 oz/56g finely-grated parmesan or cheddar cheese (2 proteins)
Pinch of salt
Makes 4 carbs, 4 proteins. Balance with fat.
Blend steamed broccoli until smooth. Squeeze broccoli in a tea/dish towel to eliminate water. Mix with the eggs and cheese. Flatten the mixture on a baking tray. Bake at 200 degrees C/400 degrees F for 10 minutes. Flip the mixture upside down and cook for another 2 minutes.
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Chicken and Parmesan Bagels
8 oz roast, chopped chicken (8 proteins)
3 eggs (3 proteins)
3 oz parmesan, grated (3 proteins)
1 teaspoon baking powder (free)
Salt and pepper seasoning
14 blocks of protein in total. 2 carbs each for 7 bagels. Balance with carbs, fat and more protein.
Blend all ingredients and put the mix in a doughnut pan. Bake at 380 degrees F for 15 minutes.
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Garlic Cheese Flat Bread
10 oz mozarrella, grated (10 proteins)
2 oz parmesan, grated (2 proteins)
2 eggs (2 proteins)
1 clove of garlic, chopped (free)
1 handful of basil, chopped (free)
1/2 teaspoon of baking powder (free)
1/2 teaspoon or oregano (free)
1/4 teaspoon of salt (free)
Makes 7 slices of 2 protein each. Balance with carbs and fat.
Mix all ingredients together and flatten them onto a baking tray. Bake for 20 minutes at 180 degrees C or 360 degrees F. Makes flat bread.
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Wheat-free Pasta
4 eggs (4 protein)
1/2 cup cottage cheese (2 protein)
8 tablespoons psyllium husks (4 carbs)
Makes 6 protein and 4 carbs. Portion and balance.
Blend all ingredients together. Leave the mixture to thicken for 15 minutes. Roll pasta into sheets. It may need a little flour to roll. Cut the sheets with a roll cutter, as you would fresh pasta, or make ravioli parcels. Cook like fresh pasta for 30-60 seconds.
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Squash Spaghetti
1 yellow squash (1 cup = 1 carb)
1 teaspoon olive oil (3 fats)
Cut the squash in half, drizzle olive oil on it and roast. When cooked, use a fork to fluff up the spaghetti strands. Extract the spaghetti or add a sauce (tomatoes and feta?) on top.
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