Creamy, Low Carb Pesto Pasta!

Low carb recipes

What an amazing low carb, deceivingly healthy, weight loss supporting meal this is!

It's one of those "have your cake and eat it too" kind of meals that I love. In fact, most of the meals I cook are like this.

Who else loves to eat comfort foods with zero guilt?! 

This is...

  • Paleo (unless you add parmesan)

  • Low carb

  • Keto friendly

  • Gluten free

  • Low calorie

  • Vegan

  • Extremely nutrient dense!

Low carb recipes

The pesto sauce can also be kept in the fridge and used in salads, with eggs for breakfast, on toast or drizzled over veggies. It's so versatile! And the avocado makes it so nice and creamy. 

So here it is...

Serves: 3

Total cooking time: 10 minutes

Calories / serve: 285 kcal (without parmesan or vegan cheese).

Ingredients:

  • 1 medium - large avocado

  • 1 cup of kale leaves or baby spinach

  • 2 cloves of garlic

  • Juice of juice of half a lemon

  • 1 big bunch of fresh basil (about 30-40g)

  • 3 tbsp pine nuts

  • 2 tbsp water

  • 1 tbsp olive oil

  • 1/2 pack slendier konjac noodles

  • 1 large zucchini

Method:

  1. Heat a small frypan on medium, then throw in the pine nuts and toast them, stirring constantly until lightly browned. Set aside.

  2. Place 2 tbsp of the toasted pine nuts along with everything else in a food processor and blend until smooth. Taste, and then season with a generous amount of salt and pepper until you like it.

  3. If using the sauce to make a low carb pesto pasta... rinse the slim noodles and make your zucchini noodles (with a machine or a regular hand held potato peeler).

  4. Heat a pan over medium heat. Once hot, add a little more olive oil (about 1 tsp) and then throw in noodles and 1/3 of the pesto sauce. Toss until all combined and heated through! Also stir through 1 tbsp parmesan cheese if your dietary requirements allow for it! Use 1 tbsp of almond, macadamia or cashew cheese if you're vegan!

  5. Plate up and top with extra salt, pepper, parmesan cheese, remaining pine nuts and a few leaves of fresh basil!

Voila!

* You don't have to have the slim pasta if you dont like it. Feel free to just have more zucchini! Zucchini is also super low in calories and carbs. So replace the slim noodles with another 1/2 of a zucchini if you like!

Low carb recipes

Give it a try and please leave a comment if you do and tell me how it turns out. 

Stuck for other quick, guilt free weight loss supporting meals? You can get 3 weeks worth of them along with shopping lists and a whole lot more in my 3 Week Body Reset Plan - Check it out if you haven’t already! The results have been so amazing.

Bec xx

 

4 Creamy Salad Dressings You Have To Try!

Low carb recipes

Salad? Boring? Never.

It’s alllll about the dressing! The problem is, pre-bottled dressings are often ladled with added sugar, preservatives, gluten and other pro-inflammatory ingredients that our bodies just don't need. When you make them yourself, you can avoid these nasties and be sure that your body will thank you.

Here are my 4 favourite dressings! They are all super simple, tasty and quick (of course), whilst also being gluten free, sugar free, low carb and vegan.

1. Creamy Miso Dressing

Low carb recipes

Serves: 3

Ingredients:

  • 6 tbsp white miso paste

  • 1/4 cup filtered water

  • 3 tbsp rice vinegar

  • 1 tsp stevia

  • 1 tbsp gluten free soy sauce (tamari)

  • 1/2 tsp sesame oil

  • 1/4 tsp ground ginger

  • Optional: 2 tbsp coconut or greek yogurt, or 1 tbsp mayonnaise

Method:

Whisk all ingredients together well. Alternatively, use a nutribullet or mini food processor!

Then, taste and add extra of any component you think is missing. To bulk it up and make it extra creamy, the yogurt or mayonaise is great! Choose depending on your dietary requirements.

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2. Zesty Lemon Tahini Dressing

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Serves: 4

Ingredients:

  • 1/4 cup hulled tahini

  • Juice of one lemon

  • 1 tbsp olive oil

  • 3 tbsp filtered water (more if you like it thinner, add this gradually)

  • 1 large garlic clove, minced

  • Pinch of sea salt

Method:

Whisk all ingredients together well. Alternatively, use a nutribullet or mini food processor!

Then, taste and add extra of any component you think is missing. Add more water until you reach your desired consistency.

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3. Thai Chilli Peanut Dressing

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Serves: 4

Ingredients:

  • 1/4 cup smooth peanut butter

  • 3 tbsp tamari (gluten free soy sauce)

  • 1/2 to 1 tsp stevia

  • 1 tbsp rice wine vinegar

  • 1 tsp sesame oil

  • 1 tsp grated ginger

  • Juice of half a lime

Method:

Whisk all ingredients together well. Alternatively, use a nutribullet or mini food processor!

Then, taste and add extra of any component you think is missing. Add water if you desire until you reach your desired consistency... this ones quite thick!

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4. Creamy Garlic and Mustard Avocado Dressing

Low carb recipes

Serves: 4

Ingredients:

  • 1/2 large avocado or 1 whole small

  • 1 large garlic clove

  • 1 tbp olive oil

  • 1/2 cup filtered water

  • Zest of one lemon

  • Juice of one lemon

  • 1 heaped tsp dijon mustard

  • 1 tsp stevia (optional)

  • 1 tsp apple cider vinegar

  • Dash of salt and pepper

Method:

Blitz all ingredients together in a nutribullet or mini food processor!

Then, taste and add extra of any component you think is missing. Also add more water if you would like a thinner consistency.

Low carb recipes
Low carb recipes

So there you have it! If you don't want to make a batch for 3/4 servings, just divide the recipes to make 1 serve and use a fork to combine everything. Every time I make these dressings, the quantities slightly differ.. but as long as you have a rough idea, you can use your taste buds to guide you. I tried my best to perfect them for this blog though!

They're also great poured over steamed veggies along side a protein source like meat, fish or tofu. Using them for dips with veggie sticks makes an ideal low carb, high fat snack too. 

Give them a try and let me know what you think.

Bec xx

Asian Style Marinated Tofu, with Cauliflower Rice and Roasted Broccoli

Low carb recipes

"You don't eat dairy?" "What about calcium"? How many times have you heard this!?!? This is just another misconception that exists in the mainstream world of Nutrition.

The multi-billion dollar dairy industry obviously wants all of us to keep buying their products, so this whole "you need dairy for calcium" idea is pushed excessively and the negative effects on humans is ignored.

Whilst diary is a great source source of calcium and protein, it just doesn't sit too well with 75% of us as humans. This is because 75% of us lack the enzyme (lactase) to digest the lactose that is present in milk and dairy products. This can often create inflammation in our bodies and can be the cause of fatigue, acne, bloating, IBS, fluid retention, inability to lose weight and joint pain.

I have totally eliminated dairy from my diet for the past 3 months and my bloating problems that I have been dealing with for at least 7 years are definitely starting to improve. So many of my clients also see dramatic changes in their skin when I limit or exclude dairy in their meal plans! I'm not saying dairy is "bad". I'm just saying that SO many of us may feel better without it.. and so it is good to investigate how it makes YOU feel and decide for yourself.

I want to elaborate this point about dairy because this meal has more calcium than an entire glass of milk!! The RDI (recommended daily intake) for calcium for adults is approximately 1200 mg. This meal contains 50% of this RDI for calcium. The tofu, tahini and broccoli in this meal are very rich sauces of calcium, so include them in your diet if you limit dairy! Sardines, salmon, kale, almonds, white beans, figs and oranges are also very rich sauces. It may also be necessary to supplement if you don't eat enough of these foods.

Low carb recipes

Cutting out food groups is OK but only if you know how to eat correctly to replace the nutrients and minerals that you are missing out on. This is something that I work with my clients on!

Anyway... this meal is SO good. It is also extremely quick to make, simple, tasty and of course low carb, grain and gluten free, high in protein and good fats, and full of nutrients and antioxidants. An absolutely amazing meal to include in your diet to support weight loss or just general health!

Low carb recipes

Asian Style Marinated Tofu, with Cauliflower Rice and Roasted Broccoli

Serves: 2

Prep time: 10 mins, Cooking time: 30 mins, Total time: 40 mins

Paleo, low carb, gluten free, dairy free. 

Ingredients

  • 300 g firm, organic Tofu

  • 1 head of broccoli, chopped into small florets

  • 1/2 head cauliflower, or 1 packet of pre-made cauliflower rice

  • 1 tbsp olive oil

  • 1 tbsp coconut oil

  • Salt

For tofu marinade

  • 1/4 cup organic tamari (gluten free soy sauce)

  • 1/2 tsp stevia (optional)

  • 1 tsp chilli flakes

  • 1/2 tsp grated ginger

  • 1/4 tbsp dijon mustard

For sauce to pour over at the end

  • 2 tbsp Organic, Hulled, Tahini

  • 1 tbsp lemon juice

  • 1/4 cup water

  • 2 tbsp tamari

  • 1/4 tsp stevia (optional)

Method

  1. Preheat oven to 180 degrees

  2. Place broccoli florets in a baking tray and coat with olive oil and salt. Place in the oven. It should take about 30 minutes to cook and crisp up, but keep checking on it and flip it around after approx 15 minutes. 

  3. Slice tofu into 0.5 cm pieces. Stir all marinade ingredients in a bowl and then coat the tofu in the marinade. Then, heat a pan on medium and add the coconut oil. Once hot, put the tofu on the pan and cook for a few minutes. Check it and flip when it starts to brown! Then cook for a further few minutes until you're happy with the golden colour. Take of pan and set aside

  4. If you are making the cauliflower rice yourself, roughly chop the cauliflower and place in a food processor. Blitz until in resembles rice. You can then either heat it in the microwave, or place it on the pan that the tofu was just cooking on. Add a little extra coconut oil and some chill flakes for extra flavour. If you buy a packet, heat it on the pan in this way also or just place in the microwave.

  5. Check on the broccoli, and take it out when it is nice and crispy.

  6. Stir all of the sauce ingredients together.

  7. On a plate, place the cauliflower rice and broccoli florets in the centre. Then top with the tofu and pour the sauce over everything!

I hope you enjoyed reading this blog post and try this recipe soon!! It is a winner!

Bec xx

 

Going Nuts for Granola

The majority of the granola's that are available on our supermarket shelves are advertised as being 'healthy' however most of them are definitely not. Lots are highly processed and contain added sugars...it is virtually impossible to find a sugar free granola.

 

Granola's that are sold in health food stores are often sweetened with honey or some other form of 'naturally occurring' sugars, which are better alternatives to the highly processed white sugar as they come along with some nutrients, however they are STILL sugar!!

 

So if you are a sugar free eater, like me, you want a granola that is TOTALLY sugar free... which is where this recipe comes in!

 

This granola is ALL nuts (no grains, no fruit, no sugar) which makes it GLUTEN FREE, and it is full of GOOD fats and protein. It is incredibly tasty and still sweet as it's sweetened with stevia (a safe, healthy, zero calorie sweetener)

 

Sprinkle it over Greek yogurt and berries for the perfect breakfast, snack or dessert :)

 

Ingredients:

- 2 cups of nuts and seeds of your choice (I use almonds, hazelnuts, brazil nuts, pecans, pepitas and macadamias)

- 1/4 cup shredded coconut

- 2 heaped teaspoons coconut oil

- 1 teaspoon stevia powder

- 1/4 teaspoon cinnamon

- 1/4 teaspoon vanilla

 

Weight loss meal plan Australia

 

Method:

1. Preheat fan forced oven to 180 degrees Celsius

2. Line a baking tray with baking paper

3. Chop all nuts roughly and spread onto the baking paper along with the coconut

4. In a small bowl combine the coconut oil, stevia, vanilla and cinnamon and melt in the microwave

5. Pour the melted coconut mixture over the nuts and move it all around with a spoon so that the nuts are evenly coated

6. Place in the oven for around 10 minutes (watch carefully so that they don't burn!) You just want them to be lightly roasted! Then remove from oven, allow to cool and place in a container of your choice!

 

*** Think of a small handful as a serve.. the equivalent to about 8-10 whole nuts

 

Weight loss meal plan Australia