Parmesan Carrots
1 cup of baby carrots (2 carbs)
2 oz/56g parmesan cheese (2 proteins)
2/3 teaspoon of olive oil (2 fats)
Makes a balanced, 2 carb, snack. Great for dips.
Steam, or boil, the carrots. Put them on a baking tray and squash them flat with the bottom of a glass. Sprinkle parmesan over all of the carrots. Drizzle with olive oil. Bake until golden brown and allow to cool. Ideal to eat alone or with a dip.
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Mushroom Sausages
3 cups chopped mushrooms (1 carb)
1 cup chopped onion (1 carb)
2 garlic cloves, minced (free)
18 almonds, chopped (6 fats)
1 cup porridge oats (3 carbs)
1 1/4 tablespoons chia seeds (1 carb)
1 egg (1 protein)
1 tablespoon chopped parsley (free)
Makes 6 fats, 6 carbs, 1 protein. Eat as 2 x 3 fats, 3 carbs and 1/2 a protein. Balance with protein. (Cottage cheese is good!)
Dry sauté mushrooms and onion with garlic. Combine all ingredients to make a dough. Add water if required to get the right consistency. Refrigerate for an hour. Roll into sausages or balls. Bake in the oven for 20 minutes or air fryer for 10 minutes.
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Mini Mushroom Pizzas
12 mushrooms (1 carb)
2 oz/56g goat’s cheese or mozarella (2 protein)
1 cup chopped tomatoes (1 carb)
2 cloves of garlic, chopped (free)
2/3 teaspoon olive oil (2 fats)
Makes a balanced, 2 carb, snack
Roast the mushrooms, drizzled with the olive oil, until they turn golden brown. Saute the tomatoes with the chopped garlic. Remove the mushrooms from the oven and spoon the tomatoes and garlic into them, then cover with goat’s or mozarella cheese, and sprinkle with oregano. Return to the oven until the cheese has melted and is golden brown. Eat while warm.
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Yoghurt Bark
1/2 cup of plain yoghurt (1 protein, 1 carb)
2/3 cup of raspberries (1 carb)
6 almonds, chopped (2 fats)
Makes 2 carbs, 2 fats, 1 protein. Balance with protein.
Spread yoghurt on a piece of parchment paper on a baking tray. Sprinkle fruit, and nuts on top of the yoghurt and freeze to make yoghurt bark.
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Roast Kale Chips
4 cups chopped raw kale (2 carbs)
2/3 teaspoon of olive oil (2 fats)
Black pepper and Himalayan salt to taste
Makes 2 carbs, 2 fats. Balance with protein.
Put the kale in an air fryer. Drizzle with oil and season to taste. Cook for 4.5 minutes at 360 degrees F. If you do it for less time it is not crispy, and if you do it for more it becomes dust. Alternatively cook in the oven until crispy.
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Feta, Tomato, Chickpea Dip
8oz /224g Feta (8 proteins)
2 cloves of garlic (free) or more to taste
2 teaspoons olive oil (6 fats)
1 teaspoon sea salt (free)
1 cup pre-soaked, soft, chickpeas (4 carbs)
4 cups cherry tomatoes (4 carbs)
6 chopped almonds (2 fats)
Makes 4 x 2 blocks
Bake feta, garlic, tomatoes, chickpeas and almonds in an oven or an air fryer, with the olive oil drizzled across the top. Mash together after cooked.
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Chicken Fries
3 oz/84g chopped chicken (3 proteins)
1 egg (1 protein)
1 oz feta, crumbled (1 protein)
1 oz parmesan, grated (1 protein)
2 cups raw spinach, chopped (1/2 carb)
Makes 12 fries of 1/2 a protein each. Ignore the carb. Balance with carbs and fat.
Mix all ingredients and shape into french fry shapes. Bake in the oven for 20 minutes at 200 degrees C and 400 degrees F or air fryer for 10 minutes.
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Cheese Crisps
2 oz/56g grated cheddar cheese (2 proteins)
2 oz/56g grated parmesan (2 proteins)
1/2 teaspoon dried basil
1/4 teaspoon garlic powder
Makes 4 blocks of protein crisps. 1/2 a protein per crisp.
Line a baking sheet with parchment paper. Mix together all ingredients. Make 8 small piles of the cheese mixture on the sheet, spaced two inches apart. Bake for eight minutes in the oven until golden brown. Allow to cool before removing from the parchment paper.
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Pesto Shrimps
2 oz/84g fresh raw shrimps (2 proteins)
Green or red pesto (free)
Seasoning
Makes 2 proteins. Balance with carbs and fat.
Place the shrimps in an air fryer and coat with enough pesto to cover each shrimp. Cook on 360 degrees F for 10 minutes.
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Cucumber Sushi
2 cucumbers, sliced lengthways (2 carbs)
3 oz smoked salmon (2 protein)
1/2 cup of cottage cheese (2 protein)
Juice of one lemon (free)
Salt and pepper seasoning
Makes 4 protein, 2 carbs. Balance with carbs and fat.
Cut the cucumber in thin strips using a peeler. Lay them on a sheet of clingfilm. Paste cottage cheese onto the cucumber strips, and put smoked salmon on top of both. Roll up each cucumber strip and cut into bite-sized pieces. Refrigerate.
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Chicken Nuggets
4 oz/112g chopped, roast chicken (4 protein)
1 egg (1 protein)
2 oz/56g shredded mozarella cheese (2 protein)
1 oz/28g grated parmesan (1 protein)
Makes 4 nuggets, 2 protein each.
Combine all ingredients and form into balls. Put in the oven or air fryer at 200 degrees C or 400 degree F, until golden brown. They will take about 15 minutes in the air fryer.
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Falafals
2 cups chickpeas, pre-soaked (8 carbs)
2 cups chopped onion (2 carb)
5 cloves of garlic (free)
1 2/3 teaspoons olive oil (5 fats)
Handful of parsley, chopped (free)
Handful of cilantro (free)
1 teaspoon coriander (free)
1 teaspoon cumin (free)
1 teaspoon baking powder or baking soda (free)
1 teaspoon salt (free)
Pinch of black pepper (free)
Makes 10 rounds of 1 carb and 1/2 fat. Balance to eat.
Blend chickpeas, garlic, onions, herbs. Add spices and seasoning. Form into rounds and air fry or shallow fry with oil.
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Greek Mini Burgers
10 oz/280g lean grass-fed ground beef (10 proteins)
2 oz/56g feta cheese, crumbled (2 proteins)
1 cup red onion, grated (1 carb)
Handful of fresh mint, chopped (free)
Handful of fresh parsley, chopped (free)
1 teaspoon dried oregano (free)
Makes 12 mini burgers, 1 protein each (ignore the carb). Balance with carbs and fat.
Combine all ingredients and form into 12 patties. Dry fry or place in the air fryer for 12 minutes.
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