Proteiny Low-Carb Tart Base.

I do get a few requests here and there to post more low-carb and high-protein foods. Ultimately, our diet is pretty low-carb, but the recipes aren’t much fun because there are only so many ways to say “vegetable omelette”, “avocado and egg salad” or “mince in wine sauce”.

BUT sometimes I do get a bit crazier with our proteins. So here’s a proteiny low-carb base for tarts. Can be made for savoury or sweet dishes, and used to lower the GI of open pies.

Ingredients:

Makes 1 thick or 2 thin 12 inch diameter bases.

  • 1 cup brazils
  • 1 cup walnuts
  • 3 eggs
  • 2tbsp peanut butter
  • 2tbsp flour
  • flavourings as desired

Utensils:

  • chopping board and knife (or food processor]
  • mixing bowl and fork
  • greased or nonstick baking tray

Recipe:

  1. Preheat the oven to 200C.
  2. Finely dice the brazils and walnuts.
  3. Mix in the other ingredients until a thick paste is formed.
  4. Pat into the bottom of the tray.
  5. Bake at 200C for 5-10 minutes.
  6. Cool.
  7. Use as a pie base.

We used ours with a filling of stewed rhubarb, apple and bananas, so not a low-carb result, but would be pretty cool with a ham and cheese filling, or a tuna bake filling too!

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For help starting out homemaking, check out The ESSENTIAL Beginner Homemaker’s Guide. For help budgeting all your everday and not-so-everyday essentials, from food to transport to clothes, check out On A Budget: The good homemaker’s guide to economizing.
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WWW. Lentil Chicken and Protein Cookies.

This week’s recipes are lentil chicken and some protein cookies.

I made the lentil chicken firstly to test whether I can digest red lentils efficiently and secondly because both of us are eating lower carb meals and more stir-fries at the moment, so rice was out of the question and plain veg was getting a little dull. Lentils are a good middle ground.

I made the protein cookies because Jon’s been having a few sugary snacks on the job and he wanted to replace them with something more wholesome.

Lentil Chicken Stir-Fry.

stir fry

Actually made in a wok, though not essential.

wok

Ingredients:

-1 cup dried lentils

-1.5kg assorted veg (cabbage, carrots, onions, bean sprouts in any combination)

-the meat from 1/2 a chicken

-spring onions, some cucumber and sweet peppers for garnish

-1/2 a habanero chili

-2tbsp salt

-1tbsp pepper

-2tbsp onion powder

-olive oil

Utensils:

-chopping board and knife

-a large (1l) jar or pot

-a large wok or frying pan

Lentil prep:

1: Rinse in boiling water.

2: Soak in th jar for 24h.

Recipe:

1: Chop the chicken and all vegetables besides the spring onion and sweet pepper.

2: Coat the base of the wok with olive oil. Add the vegetables, chicken and lentils.

3: Sear the mix at a high temperature. Keep stirring.

4: Turn the temperature down and add the seasonings.

5: Cook until all combined.

6: Serve with diced sweet pepper, cucumber and spring onion.

Protein Cookies.

Ingredients:

-4 small bananas

-1 heaped tbsp peanut butter

-1 heaped tbsp almond butter

-2 eggs

-1.5 cups oats

Utensils:

-mixing bowl and fork

-greased or nonstick baking tray

Recipe:

1: Mash the bananas and eggs together.

2: Slowly combine the nut butters.

3: Once smooth, add the oats.

4: Pour out onto the tray as a single lump or as separate cookie pieces.

5: Bake at 150C for 20min.

WWW. THREE Banana Recipes and Chicken-Stuffed Veg.

Three? Yes, three! I found around 2kg of bananas for 80p, but they were already brown and we all know that brown bananas means baking!

Also, due to time and work issues, we’re returning to the “tradition” of a simple roast dinner on a Tuesday, improved upon for Wednesday.

Without further ado, here are my three banana recipes, all quickly mixed and easily baked!

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Recipe 1: Chunky Banana Bread.

I’ve been getting a little bored of my more smooth breads and tried making one that, rather than having much added to it, was simply chock full of banana chunks. It’s heavenly.

Ingredients:

-4 soft bananas

-350g flour and raising agents

-water as needed

-pinch of salt

Utensils:

-mixing bowl, spoon and fork

-greased or nonstick loaf tin

Recipe:

1: Mash the bananas.

2: Mash in the flour.

3: Stir in the water until the mix is pourable.

4: Pour into the tray and bake at 200C for 45min.

Recipe 2: Peanut Butter Banana Biscuits.

Four ingredients. Vegan. Delicious.

Ingredients:

-3 soft bananas

-300-400g peanut butter

-100g almond butter

-2tbsp plain flour

Utensils:

-mixing bowl, fork

-greased or nonstick baking tray

-spoon

Recipe:

1: Mash the bananas.

2: Mix in the butters.

3: Stir in the flour until stiff.

4: Spoon onto the tray.

5: Bake at 200C for 40min.

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Recipe 3: Banana Cream Puff Tart.

Ingredients:

-3 soft bananas

-3 whole eggs

-400ml double cream

-2tbsp flour

Utensils:

-mixing bowl, fork

-greased baking tray

Recipe:

1: Mash the bananas.

2: Mix in the eggs.

3: Add the cream and flour, stir until smooth.

4: Pour into the tray.

5: Bake until it rises. Leave in the oven for a further 15min.

6: Remove and cool.

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And finally our lunch. Chicken-Stuffed Vegetables with Gravy.

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Recipe 1: Gravy.

Ingredients:

-100-150g chicken scraps

-200ml chicken jelly and fat

-2tsp paprika

-2tsp pepper

-hot water

-flour as needed (I recommend rice flour)

Utensils:

-jug

-blender

Recipe:

1: Tear up the chicken scraps. Place them in the jug with the jelly and fat.

2: Pour boiling water to cover. Add pepper and paprika.

3: Blend all together.

4: Slowly incorporate flour whilst blending until it’s thick.

Recipe 2: Stuffed Vegetables.

Ingredients:

-2 peppers

-bottom of a marrow

-1 cooked chicken breast and 1 leg, or 2 breasts

-roast potatoes

Utensils:

-chopping board and knife

-baking tray

Recipe:

1: Halve the peppers and the marrow bottom. Clean out the seeds.

2: Fill with roast potatoes and chicken.

3: Bake at 180C until the chicken and potatoes are crisp and the marrow and peppers are soft.

4: Sprinkle with salt and serve with gravy.