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MY LOW CARB KITCHEN 

 

By Vickie de Beer

 

Your action plan to lose weight,
fight inflammation and gain more energy! 

 

 

Award winning Food Editor of Rooi Roos magazine Vickie de Beer has been in the world of food for 13 years both as food writer and stylist. She has worked closely with Discovery and Bestmed (top medical aid companies) on nutritional cooking features.  Most importantly her ‘The Low Carb Solution for Diabetics’, won the Sunday Times Cookbook of the Year Award 2015.   

 

Vickie has her own very enthusiastic approach to cooking and her love of what she does is evident. Her style is ample, generous and moreish! What is most pertinent is her practicality and an important focus on healthy eating. A style which will leave you living a healthier life adding up to being more energetic, having better quality of sleep and a general improvement in well being. Her emphasis is on lowering the carbs but doing it in a meaningful way with care. 

 

AWESOME LOW CARB PASTRY 

 

Finding a good, basic, easy-to-work-with low carb pastry was quite a mission. In the end the best recipe was under my nose all the time! This is the original Fathead pizza base that has become a phenomenon on the internet. We use this as our basic pizza base, for sausage rolls, chicken pie and mini pizza bites.

 

Makes 2 small pizza bases or pastry for about 10 sausage rolls or 1 chicken pie

180 g/375 ml (1 1/2 cups) grated mozzarella
45 g/45 ml (3 tbsp) cream cheese
1 egg, lightly whisked
150 g/375 ml (1 1/2 cups) almond flour or ground sunflower seeds
2,5 g/2,5 ml (1/2 tsp) salt

 

per 100g: energy: 339kcal 
protein: 20g • fat: 27g • carbs: 8g

allergens: egg, dairy, tree nut

 

Place the mozzarella and cream cheese in a microwave-proof bowl. Microwave on full for 2 minutes, or until the cheeses are completely melted. Add the egg, almond flour and salt. Mix until well combined. If it doesn’t easily mix completely you can place it back in the microwave for 30 seconds to melt the cheese again. Roll the dough out between two layers of baking paper to form a rectangle of about  20 cm x 30 cm.  

 

SWEET POTATO ROSTI

 

Some days are special – like birthdays and Mother’s Day – and we like to make this breakfast to celebrate. Sweet potato is considered to be lower in carbohydrates (1 medium sweet potato contains 22g of carbs) but much depends on how you cook it: the carb count rises quite significantly if it is baked in the oven, for example.

 

Serves 4 

 

250 g/330 ml (1 1/3 cups) peeled and grated sweet potato
2 eggs, lightly whisked
100 g feta, crumbled
60 g/60 ml (¼ cup) butter
salt and freshly ground black pepper
butter for frying

 

per 100g: energy: 218kcal 
protein: 7g • fat: 16g • carbs: 12g

allergens: dairy, egg

 

In a large bowl, combine the grated sweet potato, eggs and feta and mix well. Season with salt and freshly ground black pepper. Heat some butter in a large frying pan over medium heat. Add a tablespoon of the sweet potato mixture and fry for 5-6 minutes on each side or until golden brown. Lower the heat if the butter starts to brown too much. Repeat with the remaining sweet-potato mixture in batches of 3. Serve with poached eggs. 

 

CARBONARA NOODLES

 

This is our new favourite dinner, and is perfect if I do not have much time to cook in the evening. 

 

Serves 4

 

500 g large zucchinis, cut into strips 
30 g/30ml (2 tbsp) butter
250g streaky bacon, cut into cubes 
250ml (1 cup) cream
2 eggs
50g/125ml (½ cup) grated Parmesan 
salt and freshly ground black pepper
a handful of chopped parsley 

 

per 100g: energy: 224kcal 
protein: 6g • fat: 21g • carbs: 3g 

allergens: dairy, egg

 

Bring a large saucepan of salted water to the boil. Cook the zucchini strips for 30 seconds in the boiling water. Drain and set aside. In a large frying pan, heat the butter over a medium-high heat. Add the bacon and fry until crispy. Remove from the pan and set aside (keep the bacon fat in the pan). Combine the cream, eggs and Parmesan in a bowl or measuring jug. Season with salt and pepper. Add to the frying pan and stir over a low heat until the sauce starts to thicken. Toss the zucchini through the sauce and crumble the bacon over. Sprinkle with chopped parsley and serve. 

 

TWICE-BAKED CAULIFLOWER SOUFFLÉS

 

This is such an elegant starter and although it might seem quite rich it is actually very delicate in flavour.

 

Serves 4

 

200 g/425 ml (1¾ cups) cauliflower florets 
½ onion, chopped
1 bay leaf
2 sprigs thyme
350 ml (scant 1½ cups) milk
80 g/80 ml (1/3 cup) butter
6 g/20 ml (1 heaped tbsp)
psyllium husks
4 eggs, separated
300 ml (scant 1¼ cups) cream
100 g/180 ml (¾ cup)
grated Parmesan
salt and freshly ground black pepper

 

per 100g: energy: 202kcal
protein: 7g • fat: 18g • carbs: 4g

allergens: dairy, egg

 

Preheat the oven to 180°C. Grease 4 x 250ml capacity ramekins with butter. Simmer the cauliflower, onion, bay leaf and thyme in the milk in a saucepan over medium heat until tender. Strain, reserving the cauliflower and the milk. Melt the butter in a saucepan over medium heat. Add strained milk and bring to a simmer. Sprinkle the psyllium husks over and cook, while whisking vigorously, for 5 minutes or until it thickens. Reduce the heat. Whisk in the egg yolks, 125ml (1⁄2 cup) cream and half the Parmesan until combined. Remove from heat. Place the cauliflower and sauce in a food processor and process until smooth. Season. 

 

In a large clean bowl, whisk the egg whites until stiff peaks form. Fold the egg whites gently into the cauliflower mixture. Divide mixture between the ramekins and place the ramekins on a baking tray. Bake for 20 minutes. Remove from the pan and set aside to cool down. Turn the soufflés out on an ovenproof serving dish. Pour remaining cream over soufflés and scatter with remaining cheese. Bake for 10-15 minutes until soufflés are golden brown.

 

 

 

MY LOW CARB KITCHEN
By Vicki de Beer

 

Published by Quivertree Publications
Photographs Craig Fraser
Styling Vicki de Beer
Creative Director Libby Doyle
Design Wilna Combrinck

www.quivertreepublications.com
ISBN 978-1-928209-51-5

 

 

 

 
 

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  • Lallie Pillay
    31 October, 2016, 10:19

    Hi Vicki

    Your recipes are easy and yummy, enjoyed the sweet potato, difficult veg to get used to.

    Will try all the recipes

    Regards
    Lallie

 
  • Graeme Hodgson
    10 August, 2017, 14:01

    Hi Vickie. We have really benefited from your book “My low carb kitchen” and are using most of your recipes which proof so good for me as a diabetic. Thanks SO much!!!

    Do you know anything about PALM OIL? Should we use it as an alternative to olive and/or coconut oil?

    Would appreciate your comment.

    Kind regards, Graeme Hodgson.

 

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