blueprint lchf menus & recipes wk10...1/ 2 l arge red capsi cum (f i nel y chopped) 1 smal l...

REGULAR LCHFMENUS &RECIPES WEEK 10NAOMI FERSTERAEXERCISE PHYSIOLOGISTEXERCISE SCIENTISTNUTRITIONIST

WEEKTENREGULAR MENU

2 SERVESPREP: 2 MINUTESCOOK: 5 MINUTES

INGREDIENTS4 large eggs20 ml cream50 grams cheese optional20 grams butter (for cooking)1/2 tsp rock salt to taste1/4 tsp black pepper

INSTRUCTIONSWhisk the eggs and cream with a forkGrate the cheese and and it to the egg mix. Stir to combineSeason with salt and pepperHeat the butter in a non-stick saucepan over a medium heatAdd the egg mixture and cook, stirring occasionally, for 5 minutes or until cookedthrough NOTES:You can add (or take away) anything you like to this quick little cook up

ScrambledEgg


INGREDIENTS500g chicken mince1 medium brown onion (grated)1/2 large red capsicum (finelychopped)1 small carrot (grated)1 tablespoon fresh coriander(chopped)1cm ginger (finely chopped)1 clove garlic (finely chopped)1tsp rock salt1tsp black pepper

INSTRUCTIONSMix all ingredients together in a bowl and then mould into patties with yourhands.Place patties in a frying pan in melted butter and press down tops to flatten.Cook on a medium heat for around 10 minutes each side, or until the chickenis cooked in the middle of the patty. NOTES:Serve with cheese, bacon and sour cream or tzatziki and seasonal veggies.

ChickenPatties

https://www.eatfatgetfit.com.au/recipe/chicken-patties/


INGREDIENTS500g salmon canned150g potato cubed1 large egg (free range)1small brown onion (grated withexcess moisture removed)2 cloves garlic (crushed)1tsp rock salt to taste1/2tsp black pepper butter for cookingDILL SAUCE125g sour cream or Greek yoghurt1tsp horseradish cream or seededmustard1tsp fresh dill1/2tsp lemon zest

INSTRUCTIONSBoil a small pot of water and steam the potato until soft.Take the potatoes off the heat and mash into small chunksIn a separate bowl mix together the salmon egg, onion, garlic, salt and pepper (to taste).Add the mashed potato (or almond meal) and if the consistency is too wet, add a small amount of non-grain flour untildesired consistency is reachedRoll small handfuls of the mixture into small pattiesTurn on a fry pan to medium heatPut some butter, lard or coconut oil in the pan (enough so the fishcakes won’t stick)When the oil is hot, place the patties into the frypan and flatten a littleCook both sides until goldenServe with dill sauce and a veggie bake, seasonal vegetables or a saladFor the dill sauce:Whisk all ingredients together and serve with fish cakes. NOTES:Serve with seasonal veggies.

FishCakes


INGREDIENTS1kg mince4 cloves garlic (crushed)1 small onion (diced)150g tomato paste30ml cream150g cheese grated100g mushrooms (sliced)300g pumpkin (thinlysliced)

INSTRUCTIONSPreheat the oven to 180CSlice the pumpkin into thin slices. You will need enough to do 2 layers oflasagne (25x35cm tray)Cover the pumpkin in a generous amount of butterLightly cover the slices with 1 clove of crushed garlic, salt and pepperPut the pumpkin into the oven and cook until soft (but not so that theslices are mushy)Turn a fry pan onto medium heat and melt a large nob of butterDice the onion and then sauté in the panAdd 3 cloves of crushed garlic and mix togetherAdd the mince and cook completely through (i.e. until completely brown)Thinly slice the mushrooms and add to the frypanAdd the tomato paste and mix thoroughly throughAdd the cream (more or less to taste)Season the mixture with salt and pepperGrease the bottom of a baking tray with butter (I use a 25x35cm glassbaking tray)Take the pumpkin out of the oven and line the bottom of the tray withenough pumpkin to completely cover itSpoon half the mince mixture over the pumpkinPut the second layer of pumpkin over the minceCover with the remaining mince mixtureCover the mince mixture with the béchamel sauceGenerously cover the lasagne with grated cheese (you can use a cheesemixture for extra deliciousness - mozzarella, parmesan and cheddar)Put into the oven and cook until the cheese is golden brownFor the Bechamel SaucePut a pot on low-medium heat. Melt the cream cheese then add thecream. Mix thoroughly.Add the parmesan, salt, pepper and nutmeg and mix through. NOTES: Serve with seasonal veggies or a salad.

LasagneBECHAMEL SAUCE1 1/3 cups cookingcream150g cream cheese50gparmesan (optional)1 tsp rock salt1 tsp black pepper1/4 tsp nutmeg


Shepherd'sPieINGREDIENTS500g mince1 medium brown onion (diced)6 cloves garlic (crushed)1 can diced tomatoes1 cup seasonal vegetables (diced,can be frozen or fresh - frozenveggies will make the mince mixturemore watery though)1tbsp tomato paste (heaped)30ml cream200g cheese (grated)1tbsp mixed herbs e.g. oregano andbasil1tsp rock salt1tsp black pepper butter for cookingMash500g cauliflower (or potato)50g butter50ml cream1tsp Salt1tsp black pepper

INSTRUCTIONSSautee garlic in butter in a fry pan.In a separate pot, add 50g butter and the diced onion.Sauté until the onion is translucent.In the fry pan, brown the chicken pieces in the butter andgarlic and when done, transfer to the pot.Once all the chicken is browned, tip the garlic and butterused for cooking to the pot.Add the diced tomatoes, tomato puree, celery, stock cubesand olives to the pot. Allow to simmer for 20 minutes.Once the chicken is tender, add fresh basil and seasonwith salt and pepper NOTES:You can also serve the shepherds pie in individual pot piesFor a traditional shepherd's pie, use 5-6 large potatoes.


BananaPancakesINGREDIENTS1/2 cup oats (optional)4l arge bananas 3 large eggs1 tsp cinnamon1/2 tsp bicarbonate of soda2 scoops protein powder (optional)

INSTRUCTIONSBlitz the oats in a food processor until a flour consistency is achieved. Add bicarbsoda, protein powder and cinnamon then blitz again.Add the banana and eggs and blitz until the desired consistency is achieved.Melt some butter in a fry pan on a low heat. Add spoonfuls of mixture to thefrypan and flip when bubbles appear on the surface. Repeat until all the mixtureis used.Serve with berries and cream or butter and a drizzle of maple syrup. NOTES:These pancakes work really well without the oats and the protein powder and canbe left out. The addition of these ingredients helps keep little bellies fuller forlonger.


INGREDIENTS200g bacon (approx. 4 rashers)2 large eggs1 large tomato250g button mushrooms15g butter cooking1/2 tsp rock salt1/4 tsp black pepper

INSTRUCTIONSFry up the bacon and eggs to your preferenceCook the tomatoes in the bacon fat until softSaute the mushrooms in the butter whilst the tomatoes are cooking, Seasongenerously both with salt and pepper. NOTES:You can add (or take away) anything you like to this quick little cook up

Bacon, eggsTomatoes &Mushrooms


INGREDIENTS150g chicken breast (sliced into strips)15g butter for cooking1 clove garlic (crushed)1 tsp paprika1/2 large avocado2 cups spinach50g feta cheese (I prefer Danish or Persian)15g pine nuts

INSTRUCTIONSSeason the chicken with salt, pepper, garlic and paprikaCook the chicken on a medium heat being mindful not to burn the garlicWhile the chicken is cooking, slice the avocado and fetaYou may want to wilt the spinach first, if not, simply wash, dry then place in a bowlAdd the avocado, feta and pine nutsTake the chicken off the heat and sliceAdd the chicken to salad and serve NOTE:Serve with a drizzle of olive oil.

Chicken &Avocado Salad


INGREDIENTS125ml plain Greek yoghurt1tbsp lemon juice, fresh1tsp turmeric2tsp garam masala1tsp chilli powder1tsp ground cumin2tsp fresh ginger (grated)2 cloves garlic (crushed)1kg chicken breast (chopped)125g cashews roasted75g unsalted butter1 small onion (finely chopped)1tsp ground cardamom1tbsp coriander (fresh)1 small cinnamon stick1 bay leaf2 tsp paprika, sweet425g tomato puree2/3 cups chicken stock250ml thickened cream800g seasonal vegetables to serveInstructions

INSTRUCTIONSCombine yoghurt, lemon juice, turmeric, garam masala, chilli, cumin, ginger and garlicin a bowl. Add chicken and stir well. Cover and refrigerate overnight (optional).Reserve half the cashews and place remaining cashews in a food processor. Processuntil finely ground.Heat the butter in a pan over medium heat.Add the onion, cardamom, cinnamon and bay leaf and cook for 2 minutes until theonion starts to soften.Reduce heat to low, then add chicken and marinade, paprika, tomato puree, cashewpowder and stock. Simmer for 15 minutes.Stir in cream and cook for a further 10 minutes.Garnish with cashews, chopped coriander and serve with seasonal vegetables. NOTES:To make a vegetarian version, you can substitute chicken for tofu or use additionalveggies or lentils.

ButterChicken

https://www.eatfatgetfit.com.au/recipe/butter-chicken/


INGREDIENTS1kg pumpkin1 cup stock1 large onion (diced)1 large potato125ml cream1tbsp butter1/2tsp rock salt1/2tsp black pepper

INSTRUCTIONSCut the pumpkin and potato into large cubesMelt a large knob of butter in a large pot over a medium heat and sautéthe onions until translucent.Add the potato, pumpkin and stock and cook until soft and the liquid hasreduced.Blend with a stick blender adding in the cream as you go.Season with salt and pepper. NOTES:Serve with our "soft bread" rolls.

PumpkinSoup

4 SERVES (8 ROLLS)PREP: 10 MINUTESCOOK: 30-40 MINUTES

INGREDIENTS1/2 cup coconut flour3/4 cup psyllium husk powder25 grams chia seeds25 grams sesame seeds25 grams pumpkin seeds25 grams linseeds25 grams poppy seeds2 tsp baking powder2 tsp bicarbonate of soda1.5 tsp Salt2 tbsp coconut oil400 ml water3 large eggs

INSTRUCTIONSPre-heat oven to 200 C.Add all dry ingredients into your food processorMix on a high speed until mix resembles chunky sandAdd the liquid ingredients, working as quickly as possible!Mix until dough forms.Add more water if necessary, the dough should not be too dense and dry.Knead for 2 minutesShape in loaves or balls for rolls.For Loaves: sprinkle with poppy seeds/sesame seeds. For Rolls: roll in poppyseeds/sesame seedsPlace on a paper lined tray and bake in the oven for 30 to 35 minutes (depending onthe size of the loaves).Allow to cool completely on a wire rack before cutting.Rolls can be frozen to enjoy for a later day! NOTES:The amount of liquid needed depends on the brand or type of coconut flour beingused.

Soft BreadRolls


INGREDIENTS500g beef strips500g packet coleslaw (no mayonnaise onthe coleslaw)1tbsp soy sauce1tsp garlic powder (more or less to taste) 1tsp honey (more or less to taste)1tsp sesame seeds1tbsp butter for cooking

INSTRUCTIONSPut the beef strips in a large bowl and add honey, soy, garlic andsesame seeds to the bowl. Mix well then cover with cling-wrap and putin the fridge for a few hours.Put a frypan on the stove and turn to medium-high heat. Add the butterto the pan.Open the packet of coleslaw (shredded cabbage and carrot). Place in alarge bowl and set aside.Once the frypan is hot, add the beef strips and cook until just brown(approximately two minutes). Take off the heat and add to the bowl ofcoleslaw. Tip the remaining sauce over the salad. Toss and garnish withextra sesame seeds. NOTES:If the salad is a little dry consider using a little oil (sesame or olive oil) ora some mayonnaise. If using mayonnaise, mix the mayonnaise throughthe salad before adding the beef strips.

Two MinuteSalad


INGREDIENTS8 large eggs2tbsp mayonnaise1tsp curry powder4 leaves ice-burg lettuce1/2tsp rock salt1/4tsp black pepper

INSTRUCTIONSPlace eggs in saucepan and coverwith cold water.Bring to the boil and cook for 3-4minutes over a high heat.Drain and cover with cold water. Setaside to cool slightly.Peel eggs and place in mixing bowl.Mash eggs with a fork and addmayonnaise and curry powder. Stir tocombine. Season with salt andpepper.Place lettuce leaves on plates andspoon in the eggs. Serve. NOTES:You can make your own mayonnaisebut I am struggling to find a recipe Iam really happy withIf you do not wish to use mayonnaise,you can use sour cream or creaminstead

Curried EggIn Lettuce Parcels

https://www.eatfatgetfit.com.au/recipe/chicken-and-broccoli-salad/


INGREDIENTS1kg pork shoulder roast (you can useany roast you like)200g potato (cubed)200g cauliflower (sliced)200g pumpkin (sliced with the skin lefton)200g button mushrooms (sliced)200g onion (cut into quarters)2tbsp extra virgin olive oil1tsp rock salt1tsp black pepper1tbsp fresh rosemary or other herbs ofyour choosing

INSTRUCTIONSFollow the cooking instructions for the roast. When the roast has about 45minutes left of cooking time, add as many of the roast veggies to the roast pan.With the remaining veggies, put them in a second pan and cover liberally witholive oil. Season with salt, pepper and fresh herbs.Cook veggies until they are soft. Serve hot with the roast.

Pork Roast

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blueprint lchf menus & recipes wk10...1/ 2 l arge red capsi cum (f i nel y chopped) 1 smal l...

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