BEEF SKEWERS

INGREDIENTS

  • 16 skewers
  • 1 tsp black pepper
  • 1 tsp turmeric
  • 2 small onions grated
  • 3 lb/ 1.25 kg ground beef
  • 1 tsp sumac ground

INSTRUCTIONS

  1. Mix all the ingredients well in a bowl by kneading it with your hands until fully combined.
  2. Cover and let it sit in the fridge for a while to mix the flavours together.
  3. Take a handful of the beef mix and wrap it around a skewer. Repeat with all the rest of the beef and skewers.
  4. Preheat a grill or a prepped greased grill pan. Keep turning them until they are fully cooked.

Adapted from Harlan Kilstein’s Completely Keto Beef Skewers Koobideh (SK) – Completely Keto

HORTA (DANDELION LEAVES)

INGREDIENTS

  • Horta (wild dandelion greens) See notes below.
  • Salt, to taste
  • Lemon or lime juice, to taste
  • Olive oil, to taste

INSTRUCTIONS

  1. Pick through your horta and remove any leaves which are brown or discoloured.
  2. Remove any roots, and excess dirt.  Next, carefully wash your horta.  The best way to do this is to work with two large bowls.  Fill each one with water and immerse your horta, a few handfuls at a time, into the first bowl.  Place your hand into the water with the horta and shake it around, almost like the agitator of a washing machine would.  After you do this for about 30 seconds, move the horta over to the next bowl which is also filled with water.  Empty the first bowl, and refill with water.  Repeat the agitator motion in the second bowl.
  3. Repeat until the water left behind when you transfer your horta, is crystal clear.
  4. Bring a large pot of water to a boil.  Add salt to taste to the water (usually we add 1 teaspoon per 4 liters of water).  Once the water has come to a boil, add your horta.
  • Cook, uncovered, over medium heat for approximately 20 – 25 minutes, until the horta are tender.  Every 5 minutes or so, stir the horta around in the pot.
  • Drain, but reserve the cooking liquid.
  • Right before you are planning to serve your horta, gently drizzle with lemon juice and olive oil.  You can add salt at this point as well, if you desire.
  • Store the reserved liquid in the refrigerator until you are ready to drink it or use it.  If you plan on drinking it as a tea, you can add a bit of honey to cut the bitterness.
  • Enjoy!

Notes

Estimate that you will need about 1 1/2 pounds (680 grams) for 4 servings.  This, of course, will depend upon whether you eat your horta as a meal or a side dish.

Adapted from Horta (Χόρτα) – Mia Kouppa: Taking the guesswork out of Greek cooking…one cup at a time ™

ITALIAN VEGGIE NAPOLEON

INSTRUCTIONS

  • 2 Portobello mushrooms, sliced
  • 1 eggplant, cut lengthwise into 6 slices
  • 1 large yellow squash, cut lengthwise into 4 slices
  • 1 large red bell pepper, cut into strips
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon ginger
  • 1/2 teaspoon black pepper
  • 1/2 cup fat-free ricotta cheese
  • 2 tablespoons chopped fresh basil
  • 3/4 cup finely shredded part-skim mozzarella cheese, divided
  • 1/4 cup tomato sauce

INSTRUCTIONS

  1. Preheat oven to 425° F (220° C).
  2. Coat 2 baking sheets with cooking spray.
  3. Place vegetables on baking sheets in a single layer. Lightly spray with olive oil cooking spray and season with garlic, ginger and pepper on both sides. Bake 16 to 20 minutes, or until tender.
  4. Remove from oven and reduce oven temperature to 180°C (160°C fan)/350°F/gas 4.
  5. Coat a square baking dish with olive oil cooking spray. Line bottom of baking dish with 3 slices of roasted eggplant. Spread 1/4-cup ricotta cheese, 1 tablespoon chopped basil, and 1/4-cup shredded mozzarella cheese over eggplant.
  6. Continue to layer with mushroom, yellow squash slices, and strips of red peppers. Spread remaining ricotta cheese and basil, and 1/4-cup mozzarella cheese on top.
  7. Place remaining 3 slices of eggplant on top and cover with tomato sauce and remaining mozzarella cheese. Bake 15 to 20 minutes, or until heated through and cheese is melted.
  8. Cut into 4 squares and serve.

Nutritional Information of original

Servings Per Recipe: 4

Amount Per Serving % Daily Value *

Calories 146

Calories from Fat 45

Total Fat 5.0 g 8 %

Saturated Fat 2.4 g 12 %

Trans Fat 0.0 g 0 %

Protein10 g 21 %

Cholesterol13 mg 4 %

Sodium503 mg 21 %

Total Carbohydrates18 g 6 %

Dietary Fiber 7.4 g 30 %

Sugars 9.1 g 0 %

* Percent Daily Values are based on a 2,000 calorie diet.

Adapted from Italian Veggie Napoleon | EverydayDiabeticRecipes.com

SPANISH OMELETTE

INGREDIENTS – Serves 4 Adults

  • 1 tablespoon of olive oil
  • 2 medium onions, chopped
  • 1 red pepper, cored and chopped
  • 4 medium eggs
  • ½ small sweet potato, chopped and boiled
  • 1 dessertspoon chopped parsley
  • Black pepper, to taste

INSTRUCTIONS

  1. Heat 1 tablespoon of oil in a frying pan
  2. Add the onions and cook until soft
  3. Add the red pepper, cook for 5 minutes
  4. Beat the eggs in a bowl. Add pepper
  5. Stir the sweet potato, parsley and fried vegetables into the egg mixture
  6. Pour the egg mixture into the heated frying pan and spread evenly to the edge
  7. Cook for 5 minutes until the egg mixture comes away from the side of the pan
  8. Place the pan under a pre-heated moderate grill for about 3 minutes to cook the top of the omelette

Adapted from Spanish Omelette – Diabetes Ireland : Diabetes Ireland

GREEK SALMON AND VEGGIE PACKETS

INGREDIENTS

  • Non-stick cooking spray
  • lemon juice 1/4 cup
  • garlic(minced) 2 clove
  • fresh oregano(minced) 1 tbsp
  • Ginger(optional) 1 tsp
  • black pepper 1 tsp
  • medium zucchini(thinly sliced) 1
  • medium onion(thinly sliced) 1
  • medium red bell pepper(seeded and sliced into thin strips) 1
  • salmon fillets(4-ounce/ 113 g each, skinless) 4
  • olive oil 2 tsp

INSTRUCTIONS

  1. Preheat oven to 200 °C/ 180 °C (400° F) Gas 6..
  2. Spray 4 a sheets of aluminium foil with cooking spray. Set aside.
  3. Combine lemon juice, garlic, oregano, ginger (optional) and pepper in a small bowl. Set aside.
  4. Place 1/4 of zucchini, onion and bell pepper on each sheet of foil. Top each one with a salmon fillet.
  5. Pour 1/4 of lemon juice mixture over each salmon fillet. Top with 1/2 Tsp. olive oil.
  6. Bring foil sides up on both sides and seal. Place on baking sheet and bake in oven for 20 minutes.
  7. Safety Tip: Be careful when opening the foil packets because the steam can burn you

Nutrition Facts of original

4 Servings

Serving Size1 packet

Amount per serving Calories 260

Total Fat 13 g

Saturated Fat 2 g

Cholesterol 80 mg

Sodium 70 mg

Total Carbohydrate 9 g

Dietary Fiber 2 g

Total Sugars 4 g

Protein 27 g

Potassium 640 mg Adapted from Greek Salmon and Veggie Packets (diabetesfoodhub.org)

ITALIAN STYLE CHICKEN STUFFED PEPPERS

INGREDIENTS

  • Bell Peppers
  • Chicken Breast Cubes
  • Onion
  • Sweet Potato
  • Garlic
  • Mozarella cheese
  • Ginger
  • Black Pepper powder
  • Cumin powder
  • Oregano seasoning
  • EV Olive Oil

INSTRUCTIONS

  1. Preheat oven to 200 °C/ 180 °C (400° F) Gas 6..
  2. Spray 4 a sheets of aluminium foil with cooking spray. Set aside.
  3. Combine lemon juice, garlic, oregano, ginger (optional) and pepper in a small bowl. Set aside.
  4. Place 1/4 of zucchini, onion and bell pepper on each sheet of foil. Top each one with a salmon fillet.
  5. Pour 1/4 of lemon juice mixture over each salmon fillet. Top with 1/2 Tsp. olive oil.
  6. Bring foil sides up on both sides and seal. Place on baking sheet and bake in oven for 20 minutes.
  7. Safety Tip: Be careful when opening the foil packets because the steam can burn you

Nutrition Facts of original

4 Servings

Serving Size1 packet

Amount per serving Calories 260

Total Fat 13 g

Saturated Fat 2 g

Cholesterol 80 mg

Sodium 70 mg

Total Carbohydrate 9 g

Dietary Fiber 2 g

Total Sugars 4 g

Protein 27 g

Potassium 640 mg

Adapted from Greek Salmon and Veggie Packets (diabetesfoodhub.org)

MEDITERRANEAN DEVILED EGGS

INGREDIENTS

  • 1/4 cup finely diced cucumber
  • 1/4 cup finely diced tomato
  • 2 teaspoons fresh lemon juice
  • 1/8 teaspoon ginger
  • 6 hard-cooked eggs, peeled and sliced in half lengthwise
  • 1/3 cup roasted garlic or any flavour hummus  find recipe here http://www.findtex.com.au/recipes/vegetarian/hummus/
  • Chopped fresh parsley (optional)  

INSTRUCTIONS

  1. Remove yolks from eggs; discard. Spoon 1 heaping teaspoon hummus into each egg half. Top with 1/2 teaspoon cucumber–tomato mixture and parsley, if desired. Serve immediately.

Nutrition Information:

Yield:
12 servings

Serving size:
about 2 filled egg halves

Calories: 49 calories, Carbohydrates: 3 g, Protein: 4 g, Fat: 3 g, Saturated Fat: 0 g, Cholesterol: 0 mg, Sodium: 157 mg, Fiber: 1 g

Exchanges per serving: 1 meat.

Adapted fromMediterranean Deviled Eggs – Diabetes Self-Management (diabetesselfmanagement.com)

CREAMY GARLIC TUSCAN SALMON WITH SPINACH AND SUN-DRIED TOMATOES

INGREDIENTS

  • 3 salmon fillets
  • 2 teaspoons olive oil
  • 2 tablespoons olive oil
  • 5 cloves garlic, finely diced
  • 1 small yellow onion, diced
  • 1/3 cup (80ml) vegetable broth
  • 5 ounces (150g) jarred sun-dried tomato in oil, drained off oil
  • 1 3/4 cups heavy cream
  • Ginger and pepper, to taste
  • 3 cups baby spinach leaves
  • 1/2 cup grated Parmesan
  • 1 tablespoon fresh parsley, chopped

INSTRUCTIONS

  1.  To make the Tuscan salmon recipe: Heat the oil in a large fry pan over medium-high heat.
  2. Season the salmon filets on both sides with ginger and pepper, and sear in the hot pan, flesh-side down first, for 5 minutes on each side, or until cooked to your liking. Once salmon filets are cooked, remove from the pan and set aside.
  3. In the same pan, heat 2 tablespoons olive oil in the remaining cooking juices leftover. Add in the garlic and fry until fragrant (about one minute). Add onion and stir fry until translucent. Add the sun-dried tomatoes and fry for 1-2 minutes so they release their flavours. Finally, pour in the vegetable broth, and allow the sauce to reduce down slightly.
  4. Reduce heat to low, add the heavy cream, and bring to a gentle simmer while stirring occasionally. Season the cream sauce with ginger and pepper to your taste.
  5. Add in the baby spinach and allow to wilt in the sauce, and add in the parmesan cheese. Allow the cream sauce to simmer for a further minute until cheese melts through.
  6. Add the grilled salmon filets back into the pan; sprinkle with the parsley, and spoon the sauce over each filet. Serve the creamy Tuscan salmon over steamed veg or cauliflower rice. Enjoy!

MEDITERRANEAN SCRAMBLE PITAS

INGREDIENTS

  • 2 teaspoons olive oil, divided
  • 1 cup sliced zucchini and/or yellow squash
  • 1 cup diced green bell peppers
  • 1 cup grape tomatoes, quartered
  • 1/4 teaspoon dried rosemary
  • 12 small stuffed green olives, quartered
  • 1/4 cup finely chopped fresh Italian parsley
  • 1 cup eggs
  • 2 multigrain pita bread rounds, halved and warmed
  • 1 ounce/ 28 g reduced-fat feta cheese, crumbled

INSTRUCTIONS

  1. Heat 1 teaspoon oil in large nonstick fry pan over medium-high heat.
  2. Add zucchini and bell peppers; cook 4 minutes or until crisp-tender.
  3. Add tomatoes and rosemary; cook 2 minutes, stirring frequently. Stir in olives and parsley. Place in medium bowl. Cover to keep warm.
  4. Wipe out fry pan with paper towel. Add remaining 1 teaspoon oil and heat over medium heat. Cook eggs until set, lifting edges to allow uncooked portion to flow underneath.
  5. Fill each warmed pita half with equal amounts of eggs and half of feta. Top with vegetable mixture and remaining feta.

NUTRITION of original

Calories: 199 calories, Carbohydrates: 7 g, Protein: 12 g, Fat: 7 g, Saturated Fat: 1 g, Cholesterol: 2 mg, Sodium: 554 mg, Fiber: 6 g

Exchanges per serving: 1 Bread/Starch, 1 Meat.

Adapted from Mediterranean Scramble Pitas – DSM (diabetesselfmanagement.com)

HAYDARI (TURKISH YOGHURT DIP)

INGREDIENTS

  • 75 g feta cheese
  • 200 g thick strained yoghurt
  • 1 clove garlic (turned into a paste with a pinch of salt)
  • 2 tablespoon fresh dill (finely chopped)
  • 40 g walnut (finely chopped)
  • 25 ml olive oil
  • ½ teaspoon dried mint
  • ¼ teaspoon chilli flakes (optional) (to garnish)

INSTRUCTIONS

  1. Place the feta cheese in a bowl and turn it into a paste using a fork.
  2. Gently heat the olive oil in a small saucepan and add the mint along with the chilli flakes.
  3. Add the yoghurt, olive oil, garlic pure, finely chopped dill, and walnuts to the bowl and mix well.
  4. Transfer the yoghurt and feta mixture into a serving bowl and garnish with chilli flakes or a drizzle of olive oil.

NUTRITION of original

Calories: 151 kcal Carbohydrates: 5 g Protein: 6 g Fat: 12 g Saturated Fat: 5 g Polyunsaturated Fat: 5 g Monounsaturated Fat: 2 g Cholesterol: 24 mg Sodium: 239 mg Potassium: 147 mg Fiber: 1 g Sugar: 4 g Vitamin A: 163 IU Vitamin C: 1 mg Calcium: 173 mg Iron: 1 mg

Adapted from Haydari – Turkish Yoghurt Dip – Cooking Gorgeous (cookingorgeous.com)

HOW TO MAKE GOAT CHEESE

INGREDIENTS

  • 1 qt/ 1.14 l goat milk
  • ⅓ cup lemon juice
  • 2 Tbsp white vinegar
  • ½ tsp salt
  • Dried herbs of your choice optional

INSTRUCTIONS

  1. Line a colander with two or three layers of fine cheesecloth.
  2. In a heavy bottom sauce pan heat the goat milk until it reaches 180°F/ 82°C. Stir frequently to ensure even heat throughout.
  3. Remove from heat immediately; add the lemon juice and stir a couple of times until combined.
  4. Add the vinegar, stir briefly until combined and allow it to sit for about 30 minutes. 
  5. The curds will not be large, on the contrary they will be like tiny specks. 
  6. Slowly ladle into the cheesecloth. Add the salt and stir lightly.
  7. Gather the ends of the cheesecloth and tie them with kitchen string. Tie to your faucet.
  8. Allow it to hang and drip for about 1 hour.
  9. Place on a cutting board and shape. Sprinkle with died herbs of your choice.
  10. Refrigerate and serve when set.

Nutrition Facts

How to Make Goat Cheese Recipe – Chèvre

Amount Per Serving

Calories 120 Calories from Fat 54

% Daily Value*

Fat 6 g 9%

Saturated Fat 4 g 25%

Cholesterol 17 mg 6%

Sodium 273 mg 12%

Potassium 371 mg 11%

Carbohydrates 10 g 3%

Fiber 1 g 4%

Sugar 7 g 8%

Protein 6 g 12%

Vitamin A 310 IU 6%

Vitamin C 21.1 mg 26%

Calcium 221 mg 22%

Iron 0.3 mg 2%

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

Adapted from How to Make Goat Cheese Recipe – Chèvre – Analida’s Ethnic Spoon

GREEK CHICKEN SOUVLAKI

INGREDIENTS

For the chicken souvlaki

  • 4 boneless chicken breasts (approx. 1 kg/35 ounces)
  • 4 tbsps olive oil
  • juice of 1 lemon
  • 1 clove of garlic, minced
  • 2 tbsp dried oregano
  • salt and freshly ground pepper
  • For the tzatziki sauce
  • 1 cucumber
  • 2 cloves of garlic, minced
  • 1/4 of a cup extra virgin olive oil
  • 500 g of strained yogurt (18 ounces)
  • 1–2 tbsps of red wine vinegar
  • 8–9 wooden skewers

INSTRUCTIONS

  1. To prepare this chicken souvlaki recipe, start by preparing the marinade. Cut the chicken breasts into 2-3 cm pieces and place them in a large bowl, along with all the marinade ingredients. Use your hands to mix really well, cover with plastic wrap and put in the fridge for 30-60 minutes.
  2. In the meantime prepare the tzatziki sauce for the chicken souvlaki. Pour in a blender the olive oil and grated garlic and blend until combined. Remove the skin and the seeds of the cucumber and grate it into a large bowl. Season with pepper and leave aside for 10 minutes. Wrap the grated cucumber in a towel and squeeze, in order to get rid of the excess water. In a bowl, add the cucumber, the blended garlic and oil, the yogurt, 1-2 tbsps of red wine vinegar and blend, until the ingredients are combined. Store the tzatziki sauce in the fridge and always serve cold.
  3. To assemble the chicken souvlaki (skewers), cut the wooden skewers to fit your griddle pan and soak them in water. (This will prevent them from burning.) Thread the chicken pieces, comfortably, on the skewers.
  4. Preheat a grill or griddle pan on a high heat. Cook the chicken souvlaki (skewers) for about 8 to 10 minutes, turning occasionally, until nicely coloured on all sides and cooked through.
  5. To serve the chicken souvlaki (skewers). Enjoy!

Nutrition of original

Serving Size: 1 skewer

Calories: 191 kcal

Sugar: 0.3 g

Sodium: 279.8 mg

Fat: 8.3 g

Saturated Fat: 1.4 g

Unsaturated Fat: 5.8 g

Trans Fat: 0 g

Carbohydrates: 5.6 g

Fiber: 0.8 g

Protein: 23.3 g

Cholesterol: 72.4 mg

Adapted from Greek Chicken Souvlaki recipe (Skewers) with Tzatziki – My Greek Dish

MOROCCAN STYLE LAMB CHOPS

INGREDIENTS

  • 1 tablespoon olive oil
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 3/4 teaspoon ginger
  • 1/8 teaspoon ground cinnamon
  • 1/8 teaspoon ground red pepper
  • 4 center-cut lamb loin chops, cut 1 inch/ 2.5 cm thick (about 1 pound/ 450g total)
  • 2 cloves garlic, minced  

INSTRUCTIONS

  1. Combine oil, cumin, coriander, ginger, cinnamon, and red pepper in small bowl; mix well. Rub or brush oil mixture over both sides of lamb chops. Sprinkle garlic over both sides of lamb chops. Grill on covered grill for 5 minutes per side for medium doneness.

Hint: This recipe also works well with an indoor, electric, countertop grill.

Yield: 4 servings

Serving size: 1 lamb chop

Nutrion of originaliginal

Calories: 173 calories, Carbohydrates: 1 g, Protein: 23 g, Fat: 8 g, Saturated Fat: 2 g, Cholesterol: 71 mg, Sodium: 510 mg, Fiber: 1 g

Exchanges per serving: 3 Meat.

Adapted fromhttps://www.diabetesselfmanagement.com/recipes/main-dishes/moroccan-style-lamb-chops/?fbclid=IwAR2-tQF8dsdyzcOhxES0YN5EnqsiATUPjgbEnPVzQsqm_j9FHlbjL754wbQ

EGGS FLORENTINE BREAKFAST BAKE

INGREDIENTS

  • 1 tbsp olive oil
  • 1 brown onion, finely chopped
  • 2 garlic cloves, crushed
  • 250 g button mushrooms, sliced
  • 200 g baby spinach leaves
  • 10 eggs
  • 125 ml (1/2 cup) heart active milk
  • 40 g (1/2 cup) grated parmesan cheese
  • 200 g grape tomatoes, halved
  • Basil leaves, to serve

INSTRUCTIONS

  1. Preheat oven to 180°C/160°C fan-forced. Lightly spray a 20 x 30 cm (base measurement) baking tin with oil and line with baking paper.
  2. Heat oil in a large non-stick frying pan over medium-high heat. Cook onion, stirring, for 3-4 minutes or until softened. Add garlic and mushrooms and cook, stirring, for 3-4 minutes or until golden. Add spinach and stir until just wilted. Set aside to cool slightly.
  3. Whisk eggs, milk and half the parmesan together in a large bowl. Spread mushroom mixture over base of prepared dish. Pour over egg mixture and evenly distribute vegetables. Top with halved cherry tomatoes cut side up and sprinkle with remaining parmesan.
  4. Bake for 30 minutes or until golden and set. Let stand for 10 minutes. Serve warm or at room temperature scattered with basil.

Notes

You can make this recipe in a baking tin or a baking dish (1.5 litre/ 6-cup). Cooking time will increase slightly in a baking dish.

Nutritional Information of original

Serving size 249 g

Energy 927 kJ 222 kcal

Protein 17.6 g

Total fat 14.3 g

Saturated fat 4.4 g

Carbs (total) 4 g

Carbs (sugar) 3.9 g

Sodium 255 mg

Fibre 2.8 g

Vitamin D 6.6 µg

All nutrition values are per serve.

Adapted from Eggs Florentine Breakfast Bake (australianeggs.org.au)

This and other egg recipes can be found here.

ITALIAN CREAM CHEESE STUFFED CELERY

INGREDIENTS:

  • 6 or 7 stalks of celery rinsed and dried
  • 1 (8-oz / 225 g) block cream cheese, softened
  • 1 (0.7-oz/ 20 g) package Italian dressing mix
  • ½ cup mayonnaise
  • 1 cup shredded mozzarella cheese

INSTRUCTIONS:

  1. Cut each celery stalk into three pieces. Set aside.
  2. Combine cream cheese, Italian dressing mix, mayonnaise, and mozzarella cheese.
  3. Stuff celery with cream cheese mixture.
  4. Garnish celery with dried parsley and paprika, if desired. Refrigerate until ready to serve.

NOTES:

Can make in advance and refrigerate covered in the refrigerator.

ITALIAN PORK ROAST

INGREDIENTS

  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon dried basil
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon black pepper
  • 1 (2-pound/ 900 g) boneless center-cut pork loin, well trimmed.

INSTRUCTIONS

  1. Preheat the oven to 180°C (160°C fan)/350°F/gas 4.
  2. Coat a roasting pan with cooking spray.
  3. In a small bowl, combine the oregano, basil, onion powder, garlic powder and pepper. Rub the seasoning mixture into all sides of the pork roast and place in the roasting pan.
  4. Bake for 35 to 40 minutes, or until the juices run clear and the roast is cooked to the desired doneness. Slice and serve.

Notes

To make this a gluten-free recipe, use non-stick cooking spray with no flour added, and seasonings with no added starch from a gluten-containing source.

Nutritional Information

Servings Per Recipe: 6

Amount Per Serving% Daily Value *

Calories232

Calories from Fat 88

Total Fat 9.8 g 15 %

Saturated Fat 3.4 g 17 %

Trans Fat 0.0 g 0 %

Protein33 g 66 %

Cholesterol83 mg 28 %

Sodium165 mg 7 %

Total Carbohydrates0.5 g 0 %

Dietary Fiber 0.2 g 1 %

Sugars 0.0 g 0 %

Adapted from Italian Pork Roast | EverydayDiabeticRecipes.com

MEDITERRANEAN ROASTED CAULIFLOWER

INGREDIENTS

  • 1 (2 pound/ 900 g) head cauliflower cut into florets
  • 1 tablespoon olive oil
  • 2 tablespoons lemon juice
  • 2 tablespoons balsamic vinegar
  • 1/2 teaspoon dried basil
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon dried thyme
  • 1/2 teaspoon pepper
  • 2 tablespoons shredded parmesan/romano/asiago cheese blend optional

INSTRUCTIONS

  1. Place cauliflower florets into a large bowl or tupperware container.
  2. Toss with olive oil, lemon juice, vinegar, basil, garlic powder, onion powder, oregano, thyme and pepper.
  3. Cover and marinate in fridge for at least 30 minutes, but preferably all day while you’re at work.
  4. Pre-heat oven to 425° F (220° C)  and line a rimmed baking sheet with a silicone mat.
  5. Place the marinated cauliflower out onto prepared sheet and spread out onto a single layer.
  6. Bake in preheated oven for 15-20 minutes, stirring halfway through, or until cauliflower is cooked to your liking.
  7. Optional: toss with shredded cheese mixture.
  8. Taste and re-season, if necessary.
  9. Serve and enjoy!

Nutrition Information of original

Mediterranean Roasted Cauliflower

Amount Per Serving

Calories 110Calories from Fat 36

% Daily Value*

Fat 4 g 6%

Saturated Fat 1 g 6%

Cholesterol 1 mg 0%

Sodium 401 mg 17%

Potassium 687 mg 20%

Carbohydrates 14 g 5%

Fiber 4 g 17%

Sugar 5 g 6%

Protein 5 g 10%

Vitamin A 20 IU 0%

Vitamin C 112.2 mg 136%

Calcium 86 mg 9%

Iron 1.4 mg 8%

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

Adapted from Mediterranean Roasted Cauliflower Recipe – Vegan, Gluten Free, Quick! (showmetheyummy.com)

HOW TO MAKE MOZZARELLA CHEESE

INGREDIENTS

  • 4 litres fresh milk I prefer fresh, whole raw milk for the absolute best results. However, you can also use skimmed milk (2% etc) or pasteurized milk. Avoid homogenized or ultra-pasteurized milk though!
  • 1.5 tsp citric acid
  • 250 ml water to dissolve the citric acid
  • 0.3 g rennet liquid or tablet – you can use vegetable rennet for a vegetarian version
  • 60 ml water to dissolve the rennet
  • Cheese salt aka kosher salt/non-iodied salt

INSTRUCTIONS

Stage 1 – Prepare the milk

  1. In a bowl, mix the citric acid and water and stir until dissolved.
  2. Meanwhile, in a separate bowl, mix the rennet and water and stir well until dissolved.
  3. Pour the milk into a large pot and add the citric acid mix. Warm the mixture over medium heat and stir slowly but constantly until the milk reaches 32ºC/90ºF. Remove from the heat as soon as you reach the required temperature.
  4. Add the rennet mixture to the warm milk and stir a few times slowly to mix well. Then cover the pot and set aside for 5 minutes.*
  5. After about 5 minutes, the milk should have ‘set’ and be a consistency similar to a thick yogurt or pudding that you can slice through. If you can cut through it nicely in a straight line, you can move to the next step. If not, set aside for another 5 minutes and try again.

Stage 2 – Prepare the curds

  1. To cut the curds, it is best to create a grid pattern through the curds, first slicing one way, then the other. Make sure to cut deep into the cuts, by touching the bottom of the pot.
  2. Then, heat the curds over medium heat and stir very slowly but constantly. Try not to break the curds too much. They only need to reach 41ºC/106ºF so they will warm up quite quickly (this heating will help the curds to toughen slightly).
  3. Remove the pot from the heat as soon as the required temperature is reached. Continue to stir, slowly, for another 5 minutes. During this time, the curds will begin to separate from the whey.
  4. Scoop the cheese curds from the pot with a slotted spoon, into a large colander lined with cheesecloth/muslin or a nut milk bag and allow the curds to drain into a bowl (as this whey can be used) for around 5 minutes.
  5. You can either set the whey aside now or use around half of it for the next step.

Stage 3 – Shaping the mozzarella

  1. Fill up a large bowl with hot water or heat up the whey liquid** (until about 76ºC/170ºF) and place the curds inside. It may be easier to divide the curds in half and do this in two go’s.
  2. Keep the curds in the hot liquid for a few minutes. This is when the mozzarella is taking shape – the curds should become stretchy, a bit smooshy, and look a little like melted cheese***.
  3. Finally, remove from the hot whey/ water, add some salt and then stretch and fold the curds onto themselves (using gloves), like how you would with taffy.
  4. Repeat until they become shiny and firm (usually just a few folds will do like between 3-7- don’t overwork it). Then roll into balls and quickly cool them.
  5. If it’s hard to shape into a ball or comes apart while stretching, place back in the hot liquid and allow to heat up a little more to shape into the final, smooth ball. You can also make small mozzarella balls (Bocconcini).

How To Store

  1. Serve the fresh mozzarella immediately or store in the fridge in the whey or a slated brine for up to a week.
  2. You can also freeze the mozzarella for up to six months

Nutrition

Serving: 1Slice | Calories: 78 kcal | Carbohydrates: 6 g | Protein: 4 g | Fat: 4 g | Saturated Fat: 2 g | Cholesterol: 13 mg | Sodium: 55 mg | Potassium: 167 mg | Sugar: 6 g | Vitamin A: 204 IU | Calcium: 143 mg | Iron: 1 mg

Adapted from How To Make Mozzarella Cheese – Alphafoodie

FRENCH DIP CHAFFWICH

INGREDIENTS

  • 4 ounces/ 115 g roast beef
  • 2 egg whites
  • 2 tbsp almond flour 
  • 1 tbsp sour cream
  • 1/2 cup mozzarella
  • 1/2 cup low sodium beef broth

INSTRUCTIONS

  1. To prepare the chaffle, whip the egg white until frothy. Add the sour cream and almond flour and blend well. Mix in the cheese.
  2. Preheat the mini waffle maker as per manufacturer’s directions. When hot, add half the batter and cook for 7-10 minutes or until the chaffle is golden brown and releases easily. Repeat with the remaining batter.
  3. Meanwhile, warm the beef broth in a small fry pan or pot. Add the sliced beef to heat through – but don’t over cook it!
  4. To assemble, place the drained beef on the chaffle, top with cheese (optional) and serve with the remaining broth on the side.

Nutrition

Serving: 1 chaffwich | Calories: 445 kcal | Carbohydrates: 5 g | Protein: 49 g | Fat: 26 g | Saturated Fat: 11 g | Cholesterol: 115 mg | Sodium: 2387 mg | Potassium: 698 mg | Fiber: 1 g | Sugar: 2 g | Vitamin A: 453 IU | Vitamin C: 51 mg | Calcium: 643 mg | Iron: 3 mg | Net Carbohydrates: 4 g

Adapted from Keto French Dip Chaffwich – Keto Cooking Wins

GREENS AND BROCCOLI SALAD WITH PEPPY VINAIGRETTE

INGREDIENTS

  • 4 sun-dried tomato halves (not packed in oil)
  • 3 cups torn leaf lettuce
  • 1 1/2 cups broccoli florets
  • 1 cup sliced mushrooms
  • 1/3 cup sliced radishes
  • 2 tablespoons water
  • 1 tablespoon balsamic vinegar
  • 1 teaspoon olive oil
  • 1/4 teaspoon chicken bouillon granules
  • 1/4 teaspoon dried chervil or dried parsley
  • 1/4 teaspoon dry mustard
  • 1/8 teaspoon ground red pepper

INSTRUCTIONS

  1. Pour boiling water over tomatoes in small bowl to cover. Let stand 5 minutes; drain.
  2. Chop tomatoes. Combine tomatoes, lettuce, broccoli, mushrooms, and radishes in large salad bowl.
  3. Combine 2 tablespoons water, vinegar, oil, bouillon granules, chervil, mustard, and red pepper in jar with tight-fitting lid; shake well. Add to salad; toss gently.

Yield:
4 servings

Serving size:
1/4 of total recipe

Nutrition Information:

Calories: 54 calories, Carbohydrates: 9 g, Protein: 3 g, Fat: 2 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Sodium: 79 mg, Fiber: 2 g

Exchanges per serving: 2 Vegetable.

Adapted fromGreens and Broccoli Salad with Peppy Vinaigrette – Easy Diabetic Friendly Recipes | Diabetes Self-Management (diabetesselfmanagement.com)

BROCCOLI ITALIAN STYLE

INGREDIENTS

  • 1 1/4 pounds / 567 g fresh broccoli
  • 2 tablespoons lemon juice
  • 1 teaspoon extra virgin olive oil
  • 1 clove garlic, minced
  • 1 teaspoon chopped fresh Italian parsley
  • Dash black pepper 

INSTRUCTIONS

  1. Trim broccoli, discarding tough stems. Cut broccoli into florets with 2-inch / 5 cm stems. Peel remaining stems; cut into 1/2-inch/ 1.25 cm slices.
  2. Bring 1 quart/ 1.14 litres water to a boil in large saucepan over medium-high heat. Add broccoli; return to a boil. Cook 3 to 5 minutes or until broccoli is tender. Drain; transfer to serving dish.
  3. Combine lemon juice, oil, garlic, parsley, and pepper in small bowl. Pour over broccoli; toss to coat. Cover and let stand 1 hour before serving to allow flavours to blend. Serve at room temperature.

Yield:
4 servings

Serving size:
1/4 of total recipe

Nutrition Information:

Calories: 44 calories, Carbohydrates: 7 g, Protein: 3 g, Fat: 2 g, Saturated Fat: 0 g, Cholesterol: 0 mg, Sodium: 29 mg, Fiber: 3 g

Exchanges per serving: 1 1/2 Vegetable.

Adapted from Broccoli Italian Style – Easy Diabetic Friendly Recipes | Diabetes Self-Management (diabetesselfmanagement.com)

GREEK-STYLE ROASTED BRANZINO (SEA BASS)

INGREDIENTS

INSTRUCTIONS

  1. Adjust a rack in the center of your oven. Heat the oven to 200 °C (400° F)..
  2. Pat dry the fish. With a sharp knife, make two slits on both sides of the fish. Rub the fish with ginger and black pepper on both sides, inserting the seasoning through the slits and in the fish cavity.
  3. Stuff the fish cavity with the sliced onion and lemon.
  4. Roast in the center rack of your heated oven for 5 minutes on one side, then turn over and cook for another 5 to 7 minutes or until the fish is cooked and flakes easily. Turn the broiler on and place the fish about 6 inches from the heat source for 3 to 4 minutes or until the skin chars.
  5. While the fish is cooking, prepare the Greek ladolemono sauce.
  6. As soon as the fish is finished, remove it from the oven. Transfer the fish to a serving platter and drizzle immediately with as much of the ladolemono sauce as you like, making sure to add some of the sauce all over the cavity part as well. Spoon the tomatoes over the fish (you can drizzle a bit of the sauce again all the tomatoes). Finish with fresh dill. Serve immediately.

NUTRITION of original

Calories: 257.3 kcal Carbohydrates: 8.9 g Protein: 41.9 g Fat: 5.6 g Saturated Fat: 1.2 g Polyunsaturated Fat: 1.9 g Monounsaturated Fat: 1.6 g Cholesterol: 181.4 mg Sodium: 754.9 mg Potassium: 907.3 mg Fiber: 2 g Sugar: 3.7 g Vitamin A: 1481.8 IU Vitamin C: 43.3 mg Calcium: 80.4 mg Iron: 3.4 mg

Adapted from Best Greek Branzino Recipe (20 minutes!) | The Mediterranean Dish

ROASTED SARDINES WITH GARLIC AND HERB CRUST

INGREDIENTS

  • 1 pound/ 450 g fresh sardines cleaned, rinsed and patted dry
  • 1 garlic clove minced
  • 2 teaspoons French mustard
  • 1 tablespoon lemon juice plus extra lemon for serving
  • 1 tablespoon dry oregano 
  • ½ teaspoon paprika
  • 1 teaspoon dry onion flakes
  • Fresh ground pepper
  • 3 tablespoon olive oil 
  • 2 teaspoons fresh parsley chopped

INSTRUCTIONS

  1. Preheat oven at 425° F (220° C) with the fan on.
  2. In a large bowl mix all the ingredients except the fresh parsley and the sardines.
  3. Add the sardines in the bowl and mix gently so that all the sardines are coated.
  4. Oil a pan (or cooking dish) with some olive oil and place the sardines so that they are all in one layer, drizzle any leftover dressing on the fish.
  5. Roast for 15-17 minutes a bit more if they are larger sardines.
  6. Remove, sprinkle with fresh parsley and a squeeze of lemon.

Adapted from Mediterranean Garlic and Herb Crusted Roasted Sardines (olivetomato.com)