Ingredients

1 cup chopped fresh parsley
8 ounces spinach, rinsed and chopped
1 onion, chopped
1 potato, cubed
4 skinless, boneless chicken breasts
6 tablespoons olive oil
1/4 teaspoon salt
1/4 teaspoon ground turmeric
2 tablespoons tomato paste
4 cups water
3 tablespoons fresh lemon juice

Method

In a medium size frying pan, heat 4 tablespoons of the olive oil.
Add the parsley and spinach and fry until wilted. Set aside.

Heat the other 2 tablespoons of olive oil in a large pot. Add the onion and saute. Stir it occasionally until tender. Add
the chicken breasts and brown both sides of each breast. Cut into bite sized pieces if you like. Add the salt, turmeric,
fried parsley/spinach, water and tomato paste. Bring all to a boil and let boil for 10 minutes.

Add the cubed potatoes. Cover and let cook over low heat for 1 to 2 hours. Add the lemon juice, bring to a boil and let boil for 10 more minutes.

Ingredients

• 750g turkey breast
• 284ml pot cream or sour cream
• 1 pack Chestnut mushrooms
• 20 asparagus spears (or whatever veggies you have lying around)
• 1-2 tsp whole grain or other mustard (to taste)
• 1 Round or Butterhead lettuce
• Fresh Sage leaves, or 1/2 tsp dried
• Freshly ground Black pepper to taste

Method

Pound meat between a folded sheet of cling film to desired thinness, slice into strips

Slice your veggies and stir fry

Remove veggies from pan, add the meat.

Shread the lettuce to make a simple salad with the sage and pepper and top with the cooked meat.

Put veggies back in pan, add the mustard and cream and heat through, tossing well to coat the veggies with the sauce.

Top salad with the sauce and veggies

Ingredients

• 1 cup salad oil
• 1/2 cup red wine
• 3/4 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/2 teaspoon celery salt
• 1/2 teaspoon salt
• 1/2 teaspoon oregano
• 1/2 teaspoon basil
• 1/4 teaspoon ground black pepper
• Dash nutmeg
• 6 minute steaks — (or cube steaks)
• 1/2 cup sour cream
• Paprika

Method
Combine all ingredients except steaks, sour cream, and paprika in a glass or enamelled flat pan mix well.

Add steaks and marinate 1 hour, turning several times.

Remove from marinade; pan fry in hot skillet or broil just until browned on each side.

Top each steak with a spoonful of sour cream and sprinkle with paprika.
Yield: 6 servings.

Per Serving: 586 Calories; 54g Fat (84.2% calories from fat); 21g Protein; 2g Carbohydrate; trace Dietary Fibre; 72mg Cholesterol;
387mg Sodium.

Ingredients

• 2lbs beef mince
• 4 tablespoons beef marrow (You could use a bit of butter & cream instead)
• 4 tablespoons double cream
• 4 tablespoons chopped parsley
• 4 tablespoons chopped onion

Method

Mix, and shape into 8 1/2 lb patties. Fry with butter.

Ingredients

• 1lb cubed lamb/3-4 chicken portions
• 2 med onions chopped
• 1 inch ginder root chopped or some lazy ginger
• 3-4 cloves garlic roughly chopped
• 2-3 dried red chillies
• 3 tblsp oil/ghee
• 2 cloves garlic crushed or granules
• 1 fresh chilli seeded and sliced
• small tin chopped tomatoes
• 3 tsp ground cumin
• 1 tsp ground coriander
• 1/2 tsp turmeric
• 1/2 tsp chilli powder
• lamb/ chicken stock cube
• 1 tsp garam masala

Method

Heat 2 tblsp oil/ghee in large pan and fry onions, ginger, chopped garlic and dried chillies until onions are soft.

Remove from pan put into food processor and whizz to a paste with a little water.

Add more oil/ghee to the pan and fry crushe garlic and fresh chilli for 1 minute.

Add 1/2 the tomatoes, cumin, coriander, chilli powder and turmeric and cook until paste is drying up.

Add lamb/chicken and fry until browned.

Add some water and stock cube and simmer for 30 mins for lamb /15 mins for chicken.

Add onion mixture and simmer until well cooked. This may require up to another hour if using lamb depending on the cut – the longer the better really. I use lamb shoulder alot but buy it off the bone.

Stir in garam masala and serve.

Courtesy of an antipodian friend of mine Tony Blakemore,The Aussie LC Gourmet

Serving Size : 4

Preparation Time :0:30

Amount	Measure	Ingredient
4	large	chicken breasts, no skin, no bone, sliced for stir fry
1/2		red bell pepper
1/2		green bell pepper
1/2		yellow bell pepper
1/2	large	chopped onion
1	cup (240ml)	water
1/2	tablespoon	butter
2	tablespoons	olive oil
2	tablespoons	Cookable Sweetener, such as Cyclamate Sugar Twin, or Splenda
2	teaspoons	minced garlic — to taste
2	teaspoons	minced ginger — to taste
		salt and pepper — to taste
1	tsp	guar gum

Method

Cut breasts into stir fry sized strips. Or buy them ready sliced.

De – seed and clean peppers. Remove all seeds , centre core and membrane.
Cut peppers in half and give them a quick push on a hard surface with the heel of your hand to flatten them.

Slice lengthways about 2″ 50mm wide. Then cut them into strips at a 45 degree angle. Chop onions and combine with peppers in a stainless steel bowl. Mix well.

Mix water, tomato puree, splenda and vinegar in a small stainless steel bowl. Whisk well until combined and splenda has dissolved.

Place some butter and oil in a frypan/Skittle. Sauté chicken in small batches until just brown. Remove to plate and keep warm.

Using the same pan add a little more oil if needed and sauté mixed vegetables until they just start to soften. I like the peppers crisp so I don’t cook them to much.

Turn up the heat and add the sauce. Cook for only long enough to bring the liquids to hot. Add chicken, garlic and ginger . Sir well. If you want a thicker sauce add corn flour or gum. Remove immediately and serve. A visually exciting dish with all the different colours.

Marg and I like to add a few bean shoots to the pan just a few moments before serving.

She’s a beauty mate . That’s OZ for very good.

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Per serving: 371 Calories (kcal); 14g Total Fat; (35% calories from fat);
53g Protein; 5g Carbohydrate; 148mg Cholesterol; 143mg Sodium
Food Exchanges: 0 Grain(Starch); 7 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1
1/2 Fat; 0 Other Carbohydrates

Ingredients

• 150g Almonds
• 150g Walnuts (You can make this with any two different Nuts, I like it with Hazels and Pecans)
• 300g high% Cocoa solids Choc (Lindt 85% has the least Sugar I last made it with some 100% I found on the internet… now, THAT was Chocolatey!)
• 1 heaped tsp Cocoa powder
• 255g Butter
• The Taste equivalent to 100g of Caster Sugar in Granulated cookable sweetener (NOT aspartame based!)
• 6 large Eggs
• a little salt (VERY important in Chocolate recipes…)

Method

Preheat the Oven to 190C/375F/GM5. Line an 8 or 10 inch tin (I used a 1.5lb Loaf tin for easy slicing, However, for individual servings that are decadent, Muffin tins are good for portion control here!) with greaseproof, and butter it.

Place the Nuts in the Food processor and whizz until ground, then break in the chocolate and whizz until that is all broken down in there as well. It ends up looking a little like breadcrumbs.

Take that mix, and dump it in a bowl to one side. Clean the Processor bowl, and then add in the butter and “sugar” and cream it until pale and fluffy.

(I tried to lower the carb count once by using a liquid sweetener, If you do that, you cannot cream it into the butter! Add it into the Choc/Nut mixture instead.)

Add the Egg yolks one at a time untill they are all in, and it is nice and pale, then add in the nuts and choc. You end up with a bowl full of sloppy “mud”

In another clean and dry bowl, Whisk the Egg whites with that pinch of salt until stiff. Gently Fold in the Choc mix, and pour into your baking recepticle. For an added, oozzy, gooey treat, put small squares of 70% chocolate all along the mixture, (Or one in each muffin)So that they melt and run when you cut into the cake.

Bake for around an hour. Done when a cocktail stick or knife comes out reasonably clean (the Melted Choc stops it being totally clean!)

Serve HOT with LASHINGS of good, runny, double cream.

Ingredients

• 50g Nuts, Almonds and/or Hazels work best
• 50g Seeds, Pumpkin, Sesame and/or Sunflower
• a goodly knob of salted butter
• 1 tbsp grated parmesan or mature cheddder
• Lots of Salt and Pepper to taste

Method

LINE and grease a Pie tin with Baking Parchement or Non-stick liner. This will stick to Non-stick bakeware. You have been warned.

Whiz all the nuts, seeds, cheese and seasonings in a food processor until fine

Melt the butter in the micrwave, or over a low-heat,then mix with the “nuts”

Put the mixture into the tin and press down firmly – bake in a medium oven for 10 mins or so – take out allow to cool for about 5 mins

Add all your quiche ingredients and bake as normal.

Ingredients

• 12 wings or 24 “drummettes” (half chicken wings)
• 1/4 cup soy sauce
• 3 tablespoons Cookable sweetener, such as Splenda
• 3 tablespoons natural peanut butter
• 2 tablespoons dry sherry
• 1 tablespoon peanut oil (another bland oil will do.)
• 1 tablespoon apple cider vinegar
• 2 teaspoons Chinese Five Spice Powder (available in the Chinese food
• section of big grocery stores)
• 1/4 teaspoon red pepper flakes — more if you want them hot.
• 1 clove garlic, smashed

Method

Put everything but the wings in a blender or food processor, and blend
well.

If you have whole chicken wings, and want to, you can cut them
into “drummettes” — if you do this, remember that those pointy tips
you’re cutting off make the best chicken broth in the world!

Arrange the wings in a large baking pan, and pour the sauce over them, then turn
them over to coat them on all sides.

Let them sit for at least a half an hour; an hour won’t hurt.

Then heat oven to 325 and bake wings for
an hour, turning twice (at 20 and 40 minutes) during baking.

When they’re done, put the wings on a serving platter, then scrape the sauce
from the pan back into the blender or food processor, and blend again
for just a moment to make it smooth, and serve with the wings.

There’s about 15 g. of usable carb in the whole recipe.

This recipe is based on “Gabi’s World Famous bread”, found here on LowCarbLuxury.com.

I played with it quite a bit, as it has soy flour and wheat bran in it ( I have some concerns about these ingredients ) and as is, for a bread it is really sweet ( I have to conclude that this is because “The American Palate” TM has been educated into being sugar crazed by their processed food industry.)

So I made some substitutions and (I think) made it  better. Below are both cup measures and by weight  but I do not give you a carb count. There are just too many variables in this recipe for me to accurately do that.

However, based on the below, it works out around 55-60g per hand-made loaf and 110-130g in the Bread Machine loaf. It really depends very much on your brand of Gluten, and which nut flour you use.

Hand make Recipe and Method

Ingredients

• 1/2 cup (75g) Oat flour
• 1/2 cup (Approx 50g, dependant on the nut used) Ground Hazelnuts (or Almonds or Pecans or Walnuts, or a mixture!)
• 1/2 cup (55g) Ground Linseeds
• 1 cup (130g) Gluten Powder*
• 1/2 tsp sugar **
• 1 tsp salt
• 1 packet “Easy-bake” type dried yeast****
• 1 1/2 tsp baking powder
• 3 tbsp Olive oil
• 1 1/8 cups (270ml) “Blood Warm” water (30-35°C)

Method

Preheat your Oven to its hottest! Generally GM9, 250°C or 475°F.

Mix all the dry ingedients together,so it is totaly mixed. Sifting it with your fingers is good to get some air into it.

Note: If you want to store some ready-prepared mixes, blend all the dry ingredients bar the yeast together, then put the foil wrapped pack of yeast in the airtight bag with the mix. Store in a cool place, or freeze for long term storage.

Add in the oil, rubbing it in, so that it blends.

Then add the water in to the middle of the bowl. Gather then mix together from the sides in. It will be very sloppy at first, but will soon come together very nicely. I discovered more water is better than less, and allows the bread to rise more.

Knead for about 5 minutes. You will feel the Gluten first stiffen, and then relax as it is kneaded. This stretches it, and is another aid to it raising well.

Form to shape, and leave to rise for an hour on the top of the cooker, loosely covered by a damp tea towel either in the loaf tin, or just cottage style on a baking sheet. If you give it room to grow it will.***

Once risen, turn the oven to GM8, 230°C or 450°F, and bake for 15 Minutes. This is to kill off the yeast.

Open the door, turn the bread around so it doesn’t scorch on one side, shut the door and drop the temperature down to GM5, 190°C or 375°F for 20 minutes.

After this, check for doneness by removing from the tin, and tapping the bottom, just like with a normal loaf. It should sound hollow… If not, bang it back in for another 5 minutes or so!

If it is done, cool on a rack for a minimum of 15 minutes before you scoff it! Resist that temptation to cut into it as soon as it comes out! You need to give it 15 mins to allow the steam to escape, which “sets” the bread.
ENJOY!

Notes: In an experiment, I added a tablespoon of “Italian Herbs” and a teaspoon of garlic granules, and then baked it in a 7″ Springform pan. Sliced across the base, it made 2 great 7″ garlic pizza bases!

Also, if you half the above recipe and add “Italian herbs” to taste,  it makes an awsome proper leavened 12″ pizza base.

In that case, Flatten the dough out as much as you can into a 12″ pizza tray, let it rise, then reflatten it out again to fill the tin to the rim. Let it rise again for about 15 mins before banging it in the oven, so it isn’t a totally flat bread base.

Bake it off for about 8 minutes minutes, then turning it down for about 7 minutes, then top it and bake it for about another 10 minutes, until the cheese bubbles…

Bread Machine Recipe and a few possible methods!

Most machines work on water first, then fats, then salt and sugar, then flour and finally yeast on top, so this is the order I am giving below. Adjust to your machine as neccesary.

Ingredients

Add to your machine in the following order:

• 450ml “Blood Warm” water (30-35°C)
• 6 tbsp Olive oil
• 1 tsp sugar **
• 1 1/2 tsp salt
• Mix together in a bowl first to make the “flour”, and then add:
• 1 cup (150g) Oat flour
• 1 cup (Approx 100g, dependant on the nut used) Ground Hazelnuts (or Almonds or Pecans or Walnuts, or a mixture!)
• 1 cup (110g) Ground Linseeds
• 2 cups (260g) Gluten Powder*
• 1 packet “Easy-bake” type dried yeast****
• 3 tsp baking powder

Method

I got given an “Anthony Worrell Thompson” Breville BM for my  Birthday in 2003, and after a couple of edible but weird attempts, I found that doubling my basic recipe was the best policy.
I use the 750g loaf, dark crust Turbo setting, which gives me the best results.
However, the bread tends to knead up leaving “strings” on the top, so if I am there, I pause the machine after the knead, take the mix out, and give it a gentle roll together, before the rise.
I have tried its “basic White” setting, but the bread came out more dense than with Turbo.

I think the general idea with machines is follow the machines instructions about what order to put things in…
N.B. Most people I have spoken to about this say that you need to set your machine to a cycle that kneads, rises once for about 45 minutes and then bakes, ie the “Turbo” program. If it is kneaded twice, in most machine (But not all, as illustrated below) the bread will go flat and bricklike, as it is not strong enough to take being knocked down once risen.

Read Gabi Moeller’s Original recipe for further hints…

Another Possible Bread Machine Method:

Steve Flix wrote to the LCUK list (The Picture above is the actual loaf he is talking about here!)

Empty whole yeast sachet into my Panasonic’s baking bin

Mix together all dried ingredients & add to baking bin

Add oil

Add water

Use basic/white (4hr) programme (I did mine overnight and set the timer, so don’t know if the standing time affected anything)

And awoke to beautiful baking smell – not kidding! Far better than the chldren’s normal white/wholmeal/rye mix that I do for their
sandwiches

Yet another Possible Bread Machine Method:

Phil Price sent me this:

“Hi just to let you know that I still prefer your bread to any other I have tried.
It works well in my bread maker, I have cut it down to half a packet of fast action yeast and 1 tsp of xanthium gum powder.

Rises every time! Baked on a three hour cycle that knocks the bread back 3 times.

(My bread maker is the morphy richards cool wall.)”

Notes:
I fed this bread to a friend of mine (with nice slabs of butter and mature cheddar), not a low-carber (Although as an asthmatic, I am trying to convert him!), who thought it was fantastic, and immediatley asked for the recipe! As I never did get around to writing it out for him… Paul, here it is!

* See my page about Gluten to know where to get this ingredient!

** Don’t panic about the sugar. It is needed for the yeast to eat. There is none left in the final product. If you are worried about having a bag of sugar in the house, go to a restarent that does the sugar in little packets and nick a few dozen to make bread with!

*** My hand made Cottage loaves are *always* bigger than the tin loaves!

**** “Easy-bake” type yeast. I get more questions than enopugh about what this is… Sold in all supermarkets, in the Home baking section, next to the flour usually, it is exactly what I say it is. FYI: There are 3 types of yeast commonly on sale.

1. “Easy-bake Yeast”: This generally comes in small cardboard boxes, containing 8 little foil packets of yeast. Normally marked “Suitable for breadmakers”. This is the yeast I use exclusively, as it is really easy to use. Just tear open the pack, and dump the contents in the mix.
2. “Dried Active Yeast”: Usually comes in a little tin with an airtight lid. Normally marked “Not suitable for breadmakers”.
3. “Live Yeast” : You have to buy from a real bakery usually, it is normally wrapped in moist plastic, and sold in a solid brown block. It is essentially a “mushroom”, although it doesn’t look like one! You need treat it carefully, keep it in the fridge, and use it up quickly.

Both the latter types of yeast need to be pre-fermented with water and sugar in a 30°C oven before you use them, Which makes them difficult to use.

Its all gone Horribly wrong!!!!:

OK, so all my promises of real bread have come to nothing! You are cursing me! You tried it out, and have ended up with something that looks like an alien sculpture, or you’ve got a dense inedible brick.

It does happen, after all, you are not using the same equipment, are possibly at a different altitude to me, and you don’t have exactly the same ingredients as I have. Bread making is a science, but bordering on art, and I got it wrong the first few tries!

I found in my initial LC hand-baking experiments, and as noted on other mailing lists and info sources, the primary reason for failure is the age and quality of the Gluten you are using. This can have a tremendous difference! In the main, my Gluten is sourced from Flourbin.com, as noted in my Gluten page above. Now I buy small quantites at a time, and I don’t store it for that long.

Other reasons for failure are usually based on liquid content, environment/ingredient temperature and/or adding too many “Chunky bits” to the “flour”.

If you like to add Bran to a recipe, that ingredient in particular inhibits gluten’s raising. This is why Wholewheat loaves are denser than White ones. Therefore, another reason for my recipe not to contain it, although, I didn’t know about this at the time I formulated it!

However, help is hopefully at hand. Along with my Machine, I got given a book of Bread machine recipes (for High carbers naturally, my Mum is like that sometimes), and the best thing in this book from my point of view is that is has a double page spread on Trouble shooting your disaters! This has helped me refine the above recipe for the Bread Machine I have.

Troubleshooting tips

• Bread doesn’t rise enough – This is our most common problem
  • Your Yeast is not fresh – Check the Use by date on the box. Dead yeast is not going to raise your bread! To test yeast, put 2 tsp in 125ml of 40°C (105°F) water. If it doesn’t develop a thick head of foam in 10 minutes, throw the whole box out!
  • You are not using “Easy-Bake” Yeast – If you are making by hand, then you get around this by activating your yeast as above before hand, and include this water as part ofthe recipe water. If you are using the Bread machine, go buy the correct yeast, as detailed in **** above!
  • Not enough Yeast – add another 1/2 tsp, although, this recipe is possibly overyeasted anyway, so you could try increasing the baking powder 1/2 tsp, and as Phil Price suggested, adding in a 1/2 tsp of Xantham Gum, to help trap the air.
  • You used hot liquid – Over 46°C (115°F) your yeast is a goner! Test your water temperature by putting you hand in it, it should feel slightly warm, neither hot or cold. This means that it is at blood temperature. If you are standing the mix in a bread machine overnight, this shouldn’t be the issue.
  • Not enough liquid – Increase by 1tbsp next time.
  • Too much sugar – Yeast needs at least 1tsp of sugar to feed it, so this is not normally our problem, as it takes about 4tbsp to stop yeast from working! This is normally a problem if you add some soft/candided fruits, not a usually addition for low-carbers. Remember however, if you are using this recipe for the basis of a sweet bread experiment, and adding a table-top sweetener, the Maltodextrin will also feed the yeast, and this may be the cause of your problem.
  • Not enough Gluten – add another tbsp next time.
  • Your tap water is too hard (alkaline) – not easy to check without pH paper, but if you know you live in a very hard water area, it is worth adding 1tsp of either Lemon juice or Vinegar to the mix. Add this directly to the water.
  • Too much salt – The Gluten needs salt to rise, but too much salt kills the yeast. A balancing act for sure! Decrease salt by 1/2 tsp. If you added salty extra’s, don’t next time!
  • You allowed the Salt and Yeast to come into contact with each other prior to mixing – As I said above, Salt kills yeast! Don’t allow teh two to come into contact.
  • You opened the lid during the rising stage and let the warm air out – Don’t be so impatient next time!
• Bread rose, then collapsed in centre
  • Too much Liquid – Next time reduce liquid by 2 tbsp. Monitor Dough as it kneads and adjust liquid or “flour” for a firm, but sticky dough.
  • You forgot the salt, didn’t have enough salt, or used a salt substitute – The Gluten needs real salt to support the rise, which you have to balance with killing the yeast off. Salt Substitutes don’t work, it is the sodium that is required.
  • Too much sugar – Shouldn’t be a problem for us, as we are adding the minimum amount of Sugar we can get away with.
• Bread has burned crust, but centre is fine
  • Too much Sugar – Again, You shouldn’t have a problem here. I find I have to use the dark setting on my machine to get my bread to acceptible brownness, due to lack of sugar!
  • Oven too hot for too long – only a problem when hand making, you just cannot forget this bread when it is in at GM8!
• Bread not baked in centre
  • Too much liquid or not enough flour – Next time, reduce liquid by 1-2 tbsp or increase flour by 2-4 tbsp. Monitor Dough as it kneads and adjust liquid or “flour” for a firm, but sticky dough.
  • Machine is in a draft, or very cold environment – This can really make a difference, remember your bread machine is not “airtight” like an oven is. When I took my bread machine “home” over Xmas, I had to bake my bread for an extra hour to get it to cook fully in my Mum’s kitchen! It has a vent that lets in the cold, so the room is the same temperature as the outside world!
• Bread has a gnarled top and/or a heavy, dense texture
  • Not enough Liquid, or too much flour – Add 1-2 tbsp liquid next time, or remove 2-4 tbsp of flour. Monitor Dough as it kneads and adjust liquid or “flour” for a firm, but sticky dough. NB: IF you tap the measuring cup several times, you will be cramming too much ingredient into the cup for the recipe.
  • Too much low-gluten flour – This is of course a common problem for us. Add another tbsp of gluten next time, and check that dough during the knead as above.
  • Too much “chunky stuff”, like Oatmeal, chopped Nuts, Whole Linseeds, Wheatgerm, Fruit etc included instead of flour – Simple, eather increase your Flour ingredient, or reduce your Chunky stuff! Adding no more than 2tbsp of Chunks is a good idea.
• Bread has a Mushroom top with air underneath, or tunnels/course holey texture -I have never seen this in an LC bread!
  • Too much Liquid – Reduce by 1-2 tbsp, Monitor dough as above
  • Too much Yeast – Reduce by 1/4 tsp.
• Bread Rises too much -Never seen this one either!
  • Too much Yeast – Reduce by 1/2 tsp next time. Remember, LC breads usually have problems raising however. This is why this recipe also has baking powder in it.
  • Too much Liquid, especially if there are large air pockets – Reduce liquid by 1-2 tbsp next time, monitor dough as above.