SPINACH CALZONE

INGREDIENTS

  • 2 tablespoons olive oil
  • 1 clove garlic, minced
  • 3 cups (packed) baby spinach leaves, roughly chopped
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon ginger
  • 1/4 teaspoon ground black pepper
  • 1/4 teaspoon nutmeg
  • 1/4 cup feta cheese, crumbled
  • 1/2 cup whole milk ricotta cheese
  • 1/2 cup shredded whole milk mozzarella cheese
  • 1 egg

For the dough:

  • 2 cups shredded whole milk mozzarella cheese
  • 3 ounces cream cheese
  • 1 egg
  • 1 1/2 cups superfine blanched almond flour
  • 1 teaspoon psyllium husk powder

INSTRUCTIONS

To make the filling:

  1. Heat the olive oil in a large fry pan over medium heat.
  2. Add the garlic and cook for 1 minute, or until fragrant.  
  3. Add the spinach, onion powder, ginger, pepper, and nutmeg and cook for 2 – 3 minutes, stirring occasionally, unit the spinach is bright green and wilted.  Remove from the heat.
  4. Add the feta, ricotta, and mozzarella cheese to the mixture and stir well.  
  5. Add the egg and stir until fully combined.  Set aside.

To make the dough:

  1. Place the shredded mozzarella cheese and cream cheese in a microwave safe bowl.
  2. Microwave, uncovered, on high, for 1 – 2 minutes, or until the cheese is completely melted.
  3. Remove from the microwave and stir with a spatula until the cheeses are combined.
  4. Add the egg, psyllium husk powder, and almond flour to the cheese mixture.
  5. Stir well with the spatula or a fork, until a stiff dough is formed.
  6. Knead the dough by hand for 2 – 3 minutes, to ensure all of the ingredients are fully mixed and the dough has a smooth consistency.

To assemble the calzone:

  1. Preheat the oven to 200 °C (400° F).  
  2. Divide the dough in half.  Press one half out on a parchment-lined cookie sheet into a rectangle, about 0.5 cm thick.  
  3. Spoon the filling onto the centre and spread out, leaving a 2.5 cm border all the way around.  
  4. Turn up the sides and pinch at the corners to hold in the filling (see photo grid in post)
  5. On a separate piece of parchment, press out a rectangle, about 0.5 cm thick.  
  6. Cut into 3 long strips to braid, or the long strips into 6 shorter strips to lay across.  
  7. Braid, or lay the strips crosswise diagonally in a crisscross pattern as desired.  
  8. Press the strips into the dough around the edges of the calzone to adhere firmly. 
  9. If desired, brush beaten egg yolk over the top of the calzone, and sprinkle with poppy seeds (or sesame seeds).  
  10. Bake for 35 minutes, or until golden brown and slightly puffed.  
  11. Remove from the oven and cool for 30 minutes before slicing.

  

Approximate net carbs per serving = 5

Nutrition

Serving Size: 1/6th calzone

Calories: 437

Fat: 36 g

Carbohydrates: 9 g

Fiber: 4 g

Protein: 24 g

Adapted from Cheesy Keto Spinach Calzone | I Breathe I’m Hungry

 

CHEESY SPINACH PATTIES

INGREDIENTS

  • 1/2 cup almond flour 
  • 2 1/4 cup ricotta cheese
  • 2 eggs beaten.
  • 1 1/3 cup parmesan cheese
  • 2 lb/ 900 g spinach
  • 4 garlic cloves 
  • black pepper

INSTRUCTIONS

  1. Remove all the long stalks of spinach and wash well. Put it into a pan covered and cook for 5 minutes. If it has to be done in batches that is fine. Drain the liquid with a colander and cool.
  2. Mush the ricotta cheese totally and beat in the eggs. Season generously with black pepper. Mix in the parmesan cheese.
  3. Chop the spinach finely and mix it into the cheese mix.
  4. Add the remaining ingredients except the almond flour and mix well.
  5. Form patties the size of 1 tablespoon by rolling first into a ball and then flatten a bit to make a patty. Roll all the patties slightly into the almond flour.
  6. Fill a large saucepan halfway with water and raise to a boil. Add in the patties slowly and cook for about 4 minutes.

Adapted from Harlan Kilstein’s Completely Keto Cheesy Zucchini Patties – Completely Keto

This and other vegetarian recipes can be found here.

http://www.findtex.com.au/uncategorised/texs-vegetarian/

This and other snack recipes can be found here.

http://www.findtex.com.au/recipes/breakfast/mini-baked-bean-muffins/

 

SPINACH PATTIES

INGREDIENTS

  • 1/2 cup almond flour 
  • 2 1/4 cup ricotta cheese
  • 2 egg 
  • 1 1/3 cup parmesan cheese
  • 2 lb/ 900 g spinach
  • 2/3 cup olive oil
  • 4 garlic cloves 
  • Ginger to taste
  • black pepper

INSTRUCTIONS

  1. Remove all the long stalks of spinach and wash well. Put it into a pan covered and cook for 5 minutes. Do in batches. Drain the liquid with a colander and cool.
  2. Mush the ricotta cheese totally and beat in the eggs. Season generously with ginger and black pepper. Mix in the parmesan cheese.
  3. Chop the spinach finely and mix it into the cheese mix.
  4. Form patties the size of 1 tablespoon by rolling first into a ball and then flatten a bit to make a patty. Roll all the patties slightly into the almond flour.
  5. Fill a large saucepan halfway with water and raise to a boil. Add in the patties slowly and cook for about 4 minutes.
  6. Heat the oil in a pan and the garlic in to sauté for a few minutes. Pour the mix slowly over the patties or serve on the side hot.

Adapted from https://completelyketo.com/harlan-kilsteins-completely-keto-cheesy-zucchini-patties/?fbclid=IwAR04FMqGstW3RYTXeLfwzBPveaqFf1L_ZJo4NrR77iRKTS353rW2ko1vqvA

 

SPINACH BURGERS

INGREDIENTS
1 bag of thawed and well drained chopped spinach or fresh if possible
2 egg whites
1 whole egg
¼ cup diced onion
½ cup shredded cheese
½ cup bread crumbs
1 tsp red pepper flakes
1 tsp ginger
½ tsp garlic powder

INSTRUCTIONS
1. Mix all ingredients in a bowl.
2. Shape into patties and cook over medium high heat in a stoneware fry pan with a small amount of olive oil spray.
3. Patties are done when they are golden and firm. (About 4-­6 minutes).

ENJOY!!

SPINACH SUSHI ROLLS

INGREDIENTS
– 8 oz/ 142 g frozen spinach leaves (thawed) or fresh if possible.
– 2 egg whites
– 1/4 c low fat mozzarella cheese
– S&P to your liking
– 1 clove of minced garlic
– 1 tspn. olive oil
– 1/2 chopped large white onion
– 1/2 chopped red bell pepper
– 1 carrot, shredded
– 1 & ½ tbsn parsley
– 1 whole egg

INSTRUCTIONS
1. Put thawed spinach in cheesecloth and squeeze all liquid out and put in bowl.

  1. Add egg whites, cheese, S&P to spinach and mix well. Put mixture unto baking sheet with parchment paper.
  2. Flatten it out & make it into a rectangle shape. Bake 15 min at 400° F (204° C).
  3. Then, heat olive oil in pan, sauté garlic slightly then add onions, red pepper, carrots, parsley and S&P, mix well and cover until veggies are soft then set aside.
  4. When you take out the flattened spinach out from oven, flip it to the other side (the underneath becomes the top now).
  5. Break the whole egg into the veggies in the pan and mix well then scoop this and spread unto the spinach.
  6. Once done, start rolling it (like making a log cake) then bake on same parchment paper or baking sheet for 25 min at 400° F (204° C).
  7. Remove & cut into wheels and enjoy folks!

CRUSTLESS SPINACH, ONION AND FETE QUICHE

INGREDIENTS

1 medium onion, diced
6 ounces/ 170 gms Fresh Express Baby Spinach
2 large eggs
1/2 cup eggs beaters (liquid substitute)
1/2 cup all-purpose flour (optional)
1/2 tsp baking powder
pinch cayenne pepper
1 1/3 cups non-fat milk
1/2 cup feta cheese

INSTRUCTIONS

Preheat oven to 400° F (200° C).
Lightly grease a quiche/tart pan (or a pie plate)
In a medium frying pan, cook diced onion with a bit of olive oil (or cooking spray) over medium-high heat until translucent and tender. Add in fresh spinach and cook until just wilted. Set aside to cool for a few minutes
In a large mixing bowl, whisk together eggs, flour (if using), and baking powder. Whisk in milk, then stir in spinach-onion mixture.
Pour quiche base into prepared pan. Top with feta cheese.
Bake for 25 minutes, or until centre is set and the outside edge is golden brown.
Let set for 5 minutes, then slice and serve.

Adapted from https://delishrecipes.net/crustless-spinach-onion-and-feta-quiche/?fbclid=IwAR2vMQp_B98nLX3TdRdAaOA0HVdeVGwndgHpx8mp2WINYVdq7XpFS7GHu-Y

SPINACH ROLLS

INGREDIENTS

INSTRUCTIONS

  1. Preheat oven to 400° F (200° C).
  2. Mix spinach, 2 eggs, mozzarella, garlic, half the ginger, and pepper in a mixing bowl.
  3. Place parchment paper on a baking sheet and spray with cooking spray. Move the spinach mixture to the sheet and press it flat, about 1.5 cm thick.
  4. Bake for 15 minutes. When done, set aside to cool on a rack. It will get the texture/look of a really thick seaweed mat Don’t turn off the oven! You’ll need it again in a bit.
  5. Finely chop onion and parsley. Grate the carrots.
  6. Fry the onions for about a minute in a fry pan with a little cooking spray. Add carrots and parsley to the pan and let it simmer for about 2 min. Add cottage cheese, curry, chili, the other half of the ginger, and pepper and mix briefly.
  7. Take the fry pan off the heat and add an egg. Mix it all together and spread the filling over the now cool spinach mat. Don’t spread it all the way to the corners, or it will spill out when you roll it up.
  8. Carefully roll up the spinach mat and filling. Bake for 25 minutes.
  9. Take out the roll and let it cool for 5-10 min before cutting it into slices and serving.

Nutrition Facts

Spinach Rolls

Amount Per Serving

Calories 310 Calories from Fat 94

% Daily Value*

Fat 10.4g16%

Saturated Fat 4.6g23%

Polyunsaturated Fat 0.1g

Monounsaturated Fat 0.2g

Cholesterol 326.7mg109%

Sodium 695mg29%

Potassium 2489.3mg71%

Carbohydrates 19.6g7%

Fibre 5.1g20%

Sugar 6.7g7%

Protein 27.3g55%

Vitamin A 8770IU175%

Vitamin C 46.1mg56%

Calcium 419mg42%

Iron 5mg28%

Net carbs 14.5g

* Percent Daily Values are based on a 2000 calorie diet.

Adapted from https://diabetesstrong.com/spinach-rolls/?fbclid=IwAR21reA9osf4VAqI7Qm9kAHYMRFgr8ghVYBH8nvcadSIaBJa6raU8XsqmiE

fish tacos 5       fish tacos 1      fish tacos 2      fish tacos 3       fish tacos 4

FISH TACOS WITH SPICY MANGO SALSA.

Gluten and dairy free
Makes roughly 12 (8 inch) tortillas
INGREDIENTS
2¾ Cups of gluten-free all-purpose flour (I use Bob’s Red Mill Rice Flour)
2½ teaspoons Baking Powder
1 teaspoon Salt
6 Tablespoons palm shortening (the organic kind I use only has palm oil as an ingredient)/try olive oil.
1 Cup Warm Water
Extra gluten-free flour for rolling or pressing – or tapioca starch (which is less gritty)

INSTRUCTIONS

  1. In your standing mixer, or a bowl using a handheld mixer fitted with the whisk attachment, combine the Gluten Free Flour with Baking Powder, Salt & Palm Shortening.
  2. Mix on a Medium speed until everything is well blended – Your mixture will appear slightly moist, but much like how brown sugar grains look/feel.
  3. Slowly drizzle in the 1 Cup of warm water until the mixture forms a ball – the dough will be moist, but puffy & soft to touch (I used almost 2 cups… Better that the mixture be slightly moist, then too dry.\
  4. Using a spatula, scrape the dough from the whisk back into the bowl and press all of the dough into a ball.
    Set the dough aside to rest while you pre-heat your skillet & prepare your work space.
  5. Pre-heat your cast iron skillet or any large skillet on a medium heat (5-6) for about 5-10 minutes, then turn down to a low setting (2-4) when cooking the tortillas.
  6. On a well-floured work surface (I use a cutting board lined with parchment paper) take a small pinch (about 4 Tablespoons or ¼ Cup) rounded ball of tortilla dough and roll it in your floured hands until you make a small disk about 3 inches in diameter
  7. Place the dough on the floured surface and use your rolling pin (or tortilla press if you’re using one) to roll the dough out very thinly (maybe an ⅛” thick). You may have to dust the surface or rolling pin again with flour if need be.
  8. Once the tortilla is rolled/pressed out, flip the parchment paper gently over on your hand or directly in the skillet to to release the raw tortilla and transfer it to the pre-heated skillet.
  9. Cook the tortilla approximately 30-45 seconds on each side. You may begin to see little bubbles forming as it cooks – that’s ok! Unlike regular tortillas, these shouldn’t make large bubbles.
  10. It’s important not to over-cook the tortillas (this took me a few tries to figure out) – Otherwise, you’ll end up with a very crisp/fried disk that looks nice, but isn’t as tasty!
  11. If eating immediately after cooking, stack the tortillas on a plate covered with a kitchen towel to keep them moist & warm until serving. If you are saving some for later, keep the tortillas under the towel until you’re all done cooking them – then transfer them to a ziplock bag and keep them on the counter for up to 3-4 days. It may take a few tries to get this just right.

Mango Salsa
1 large mango diced
1/4 red onion minced (I put more because we like it)
2 tbs cilantro minced
5 mint leaves minced
A pinch of cayenne pepper (more or less depending on how spicy you want it)
1/2 lime juiced
The fish,

Any cooked oily fish flacked season with garlic and basil.

Mix with the Mango Salsa

Note: This may not be suitable for all diabetics.

SPINACH ROLLS

(makes 24)…
Ingredients

5 egg whites
250gms (8oz) English Spinach
1 small onion – finely diced
2 cloves of garlic – finely diced
2 teaspoons of Greek Seasoning (Blend of Salt, Garlic powder, Onion Powder, Cinnamon, Nutmeg, Pepper, Oregano & Parsley)
1 teaspoon Dill
ginger
I cup of multigrain bread crumbs (gluten free option can be used)
Multigrain pastry, either bought or home made is more enjoyable
50mls milk

Method
Preheat over to 220C (450F)

In a large bowl beat the egg whites with a little milk, about 3 tablespoon until frothy
Dice Onions and garlic

Finely dice spinach and add to the mix
Add seasoning
Whisk the eggs and add to the mix
Add breadcrumbs

Roll out pastry and cut into two equal halves.
Spoon mix along the long edge of pastry (about 1″ high and 1.5 inches wide)
Brush milk along the opposite long edge
Roll the mix edge of the pastry over towards the other edge and seal
Cut into 3 and place on a well greased baking tray.

Bake for 20 minutes or until Golden Brown
these can be eaten hot or cold!!!!

VEGETARIAN NACHOS 1         VEGETARIAN NACHOS 2         VEGETARIAN NACHOS 3         VEGETARIAN NACHOS 4        VEGETARIAN NACHOS 5

VEGETARIAN NACHOS WITH TOMATO SALSA AND SPICED CORN, KIDNEY AND BLACK TURTLE BEANS (NB1)

For the Onions

Fry 1 onion and 2 cloves garlic in olive oil.

Add chilli powder to taste, sweet paprika, fresh sage, oregano and rosemary.

Stir for a few minutes then add 1 bottle tomato paste or 2 canned tins of tomato (fresh tomatoes are best) and cook for 10 minutes.

Add juice of 1 lemon. Then the spiced beans and corn
For the Beans

I soaked a cup each of kidney beans and black beans and then pressure cooked in the early evening.

Just sauté onions and 1 clove of garlic in olive oil and then add 1/4 teaspoon hot chilli powder, 1/2 teaspoon Smokey paprika, pinch cayenne, 1 teaspoon cumin seeds and 1 teaspoon dried oregano. Mix in the cooked beans and corn off 2 corn cobs. Stir for about 5 minutes.

I soaked a cup each of kidney beans and black beans and then pressure cooked in the early evening.
For steamed Vegetables

Steam the veg for about an hour, adding crushed garlic half way through and tossing. I used red and green capsicum, sweet potato, onions but you can also use carrots, pumpkin, squash, etc.

For the fried zucchini and eggplant

Slice and fry in olive oil till done

Making up the dish

Layer upon layer build up the nachos dish starting with some sauce on the bottom. Then roast veg, then beans/corn then more sauce etc. Grate fresh garlic in between the layers. End with the corn chips and a little grated cheese. Sprinkle cheese with sweet paprika. Serve with a little yoghurt.

Bake for 15 minutes in 180 degrees oven or when cheese is melted and brown.
NB1 This may not suit all diabetics, if this unsuitable for you do not make it.

SAM_0497

10 greens better than kale.

http://www.alternet.org/food/10-leafy-greens-are-healthier-kale?paging=off&current_page=1#bookmark