5 Ingredient Keto Zucchini Fritters

low carb recipes Australia 20

Looking for some more breakfast inspo? Here it is!
These low carb, gluten free fritters are so simple to make and taste great for lunch or a snack too.

They’re a great way to sneak some veggies more into your kids lives too!

Zucchini is super low in calories and carbs, yet high in fibre, so they make such a great addition to meals when you are watching your weight. It means we can bulk things out to make bigger servings (yes!) without all of the added calories. This is what I like to do with lots of my cooking.

So here’s the recipe!

Give them a go this weekend and let me know what you think!

5 Ingredient Keto Zucchini Fritters

Gluten free, low carb, high protein, dairy free option.

Serves: 2

Prep time: 5 minutes

Cooking time: 5 minutes

Ingredients:

  •  1 large zucchini

  •  40 g parmesan cheese or vegan alternative (approx 1/4 cup) (optional)

  •  2 tbsp almond meal

  •  2 eggs

  •  1 pinch salt

  •  1 pinch pepper

  •  1 tbsp olive oil, butter or ghee

  • Fresh chopped chives

Method:

  1. Grate zucchini, then squeeze out as much liquid as possible with a clean teatowel or muslin cloth.

  2. In a large bowl, whisk eggs, then add zucchini, parmesan cheese or vegan alternative, almond meal, salt and pepper. Mix together well and let sit for a few minutes.

  3. Meanwhile, heat a large frypan over medium-high heat with olive oil, butter or ghee.

  4. When hot, scoop heaped spoonfuls of the fritter mix onto the pan (divide into 4), pushing them gently into a flattened, round shape. Depending on the size of your pan, you may need to cook these in 2 batches.

  5. After 2-3 minutes gently flip the fritters over. They should be cooked through after another 2-3 minutes, remove from the pan and enjoy.

Serve on a bed of rocket and cherry tomatoes topped with a big spoonful of Bec's "Creamy Avocado Pesto" (about 1/6th of the pesto) and 1 tbsp greek or coconut yogurt, a squeze of lemon juice and fresh chives.

If you dont have the pesto made, drizzle with 1 tbsp olive oil or have 1/2 small avocado plus the yogurt, lemon juice and chives.

The leftover 2 will make another great breakfast or lunch!

Note: Makes 4 fritters, a serve is 2 fritters.

Enjoy!

Please send me photos when you make it or share it on your social media. I love seeing them and I want as many of you as possible to experience the goodness of this meal! It will definitely be a staple of mine from now on.

Want more simple meals like this with the nutrition information attached for a whole 3 weeks? Why not try the 3 Week Body Reset Plan ?

Bec xx

Garlic, Turmeric and Roasted Cauliflower Hummus

low carb recipes Australia 21

Oh the humble cauliflower. I’m seriously obsessed with this vegetable. It’s so versatile and can replace many common high carb foods to create recipes that are low in carbs and still feel as indulgent.

Because cauliflower is so low in calories too, you can actually eat quite a large amount as a serve, compared to other dips that are absolutely packed with calories, with a serve equalling about 2 tbsp… and who can stick to that? It’s pretty hard….

I love maximising the serving sizes for you whilst also maximising flavour and nutrition and thinking of your waistline and gut health at the same time.

This cauliflower hummus recipe is SO good! I’m definitely making it a snack in my 3 Week Body Reset Plan

IMG_5694.jpg

Garlic, Turmeric and Roasted Cauliflower Hummus

Serves: 6

Time: 50 minutes

Ingredients

  • 1 head cauliflower

  • Coconut or olive oil spray

  • 1 garlic clove or 2 small garlic cloves

  • 1/3 cup tahini

  • 2 tbsp lemon juice

  • 2 tbsp olive oil

  • 1 tsp turmeric

  • 1 dash salt

  • 1 dash pepper

Method

1. Preheat oven to 180 degrees C.

2. Cut or break cauliflower into florets. Line a baking tray with baking paper, arrange cauliflower on the tray and then spray with coconut or olive oil so that it's all coated.

3. Roast for about 40 minutes, tossing half way through. Then, remove from the oven and cool.

4. In a food processor, place the cauliflower, garlic, tahini, turmeric, lemon juice and olive oil and process until smooth. Then, gradually add water, one tablespoon at a time for a thinner consistency, until desired thickness is reached.

Serve with veggie sticks for a super tasty, highly nutritious, guilt free snack!

Stuck for other guilt free snack ideas? I have put together a great “go to” calorie controlled guide for low carb snacks that will zap your sugar cravings and tye you over till dinner.

Check it out here: Low Carb Snack Ideas Guide

It is also a bonus in the results driven, 3 Week Body Reset Plan - Check it out if you haven’t already! The results have been so amazing.

Bec xx

15 Minute Healthy Fried Rice

Nutritionist Cottesloe

There are a few boxes I like to tick on busy week nights when it’s dinner time … I’m usually working and I don’t like to spend hours in the kitchen.

  1. The meal needs to be as quick as possible

  2. The meal needs to be bloat free (ie gluten free and predominantly dairy free)

  3. The meal needs to be tasty and comforting

  4. The meal needs to work with my goals, as I always have to be super conscious of what goes in my body as I have to work very hard to remain weight

  5. The meal needs to be large in volume (I love eating and small meals just don’t cut it).

Do you feel me? I’m sure a lot of you do - as these are also boxes that all of my clients seem to want to tick too!

This is why most of the meals that I share and include in your meal plans (including the 3 Week Body Reset Plan) fit all 5 of these points.

This 15 minute meal last night blew me away, I have to share it with you all!

Nutritionist Cottesloe

Give it a go tonight and let me know what you think, you’re going to love it I'm sure!

15 Minute Healthy Fried Rice

Gluten free, low carb, dairy free, high protein.

Serves: 1

Prep time: 5 minutes

Cooking time: 10 minutes

Ingredients:

  • 100 g chicken breast, diced

  • 1 tsp coconut oil

  • 1 large tbsp Thai red curry paste*

  • 0.5 tsp ground ginger or 1 tsp fresh grated ginger

  • 1 large clove garlic, crushed

  • 1 small carrot, diced

  • 1/2 red capsicum, diced

  • 1 cup broccoli, cut into small pieces

  • 70 g light, organic coconut cream

  • 1 tbsp white wine vinegar

  • 2 tbsp tamari

  • 1 1/2 cups cauliflower rice

  • 2 tbsp chopped spring onions

  • 1 tbsp sesame seeds

  • 1 small handful coriander leaves

Notes:

  • Cauliflower rice can be made by using a grater, or simply by cutting it into chunks and placing in a food processor until it resembles rice.

  • Here, I used cauliflower rice already made - from Woolworths.

    * When choosing a red curry paste - look at the nutrition panel and choose one that has under 5g carbs and sugar per 100 g. Click here to see my choices!

Low carb recipes

Method:

1. Heat a pan over medium and add coconut oil.

2. Make sure chicken and all veggies are cut into small pieces.

3. Place chicken in pan and cook for a few minutes, stirring so that it cooks evenly on all sides.

4. Add in the curry paste, garlic, ginger and carrot. Cook, stirring for a minute.

5. Throw in the capsicum and broccoli and let everything cook (while constantly stirring), until the veggies soften, then add in the coconut cream, tamari, vinegar, and cauliflower rice. Stir until all heated through.

6. Taste and add extra chili, salt, pepper, tamari or vinegar if needed.

7. Serve topped with spring onions, sesame seeds and coriander.

Enjoy!

Please send me photos when you make it or share it on your social media. I love seeing them and I want as many of you as possible to experience the goodness of this meal! It will definitely be a staple of mine from now on.

Want more meals like this with the nutrition information attached? Why not try the 3 Week Body Reset Plan ? Or, check out my personalised meal plan services. If you’re unsure of which service suits you best, please send me an email and I can help you.

Bec xx


Cinnamon Apple Paleo Protein Pancakes

Low carb recipes Australia

The perfect weekend brunch. 

  • Gluten free

  • High protein

  • Paleo / dairy free option if coconut yogurt is used

  • Low carb friendly

  • Sugar-free

We all deserve to indulge and I strongly believe we should all enjoy the comforting foods that we love. But why not twist them so they can be nutritious, healthy and weight loss friendly? Like having your cake and eating it too.

Here is a recipe that does exactly that. A totally guilt-free healthy alternative to regular, white flour, high sugar pancakes. 

Highly refined carbohydrates are also simply just not healthy. They provide zero nutrients and only leave us craving more and more.

On the other hand, these super indulgent yet healthy pancakes are high in protein and low in carbs so you'll be full, satisfied and happy for a long time whilst knowing that you have fed your body goodness. Just like every meal should. 

Here it is...

Cinnamon Apple Paleo Protein Pancakes

Serves: 1

Prep time: 3 minutes

Cooking time: 4 minutes

Ingredients:

  • 1 egg white (or 1 vegan egg)**

  • 2 tbsp vanilla low carb protein powder. (Not sure which one to choose? This blog will sort you out!)

  • 3 tbsp almond meal or LSA mix

  • 1 tbsp granulated stevia 

  • 1/2 tsp cinnamon

  • 1/4 teaspoon gluten-free baking soda

  • Pinch of salt

  • 1/4 + cup 1 tbsp almond or coconut milk (unsweetened).

  • 1 tsp coconut oil or organic, grass-fed butter

Toppings:

  • Either 3 tbsp plain greek yogurt or 2 tbsp coconut yogurt

  • 1/2 apple

  • Extra cinnamon and stevia

Method:

  1. Whisk everything except the coconut oil together in a bowl, gradually adding milk until the consistency is a pancake like batter.

  2. Heat coconut oil on a pan over medium heat.

  3. Using a 1/4 cup measure, spoon out mixture and pour onto pan.

  4. Flip once air bubbles form ontop of the pancake and continue to cook for approx 1 more minute!

  5. Repeat 3 times for 3 small pancakes. 

  6. Dice apple, place in a small bowl or mug, add a little splash of water, extra cinnamon and a little stevia if desired and place in microwave for 40 seconds. 

  7. Pour apples over pancakes and top with 2 tbsp coconut yogurt!

** Vegan egg made by whisking together 1 tbsp chia seeds with 3 tbsp water and letting it set for 10 minutes. 

Enjoy!

Send me photos if you make them and let me know how they turn out!

Bec xx

Guilt Free, Anti-inflammatory Turmeric Hot Chocolate

Low carb recipes Australia

Who doesn't love a warming mug of hot chocolate? Well, when you're living a sugar free, healthier life, you don't have to miss out! You can still enjoy one (or two or three in fact) if you use this recipe.

I never like to cut your favourite foods out, instead, I help you find better alternatives so that you can enjoy these foods daily instead of just once a week. Win-win!

This is the perfect example. This turmeric hot chocolate is totally sugar-free, low carb and low calorie, so you can sip on it with absolutely zero guilt. 

Low carb recipes Australia

I'm also a huge advocate for anti-inflammatory foods, as our western lifestyles are pro-inflammatory. Ongoing, chronic inflammation increases your risk for heart disease, cancer, metabolic syndrome, Alzheimer's and various degenerative conditions. Therefore, anything that helps to reduce inflammation is of benefit to us. 

I strongly recommend that you have a read of this link to learn about turmeric and it's anti-inflammatory benefits.

But I'll focus on the recipe here... 

Let's just say that you'll be benefiting your body big time by sipping on this indulgent cup of goodness.

Guilt Free, Anti-inflammatory Turmeric Hot Chocolate

Ingredients

  • 1 tbsp organic, raw cacao powder (I use Loving Earth)

  • 1 tsp powdered stevia or a few drops liquid stevia

  • 1/4 tsp turmeric latte mix (or your own homemade blend - see below)

  • 1/2 cup boiling water

  • 1/2 cup heated or frothed unsweetened almond milk

  • 1/4 tsp cinnamon

Method

1. Boil the kettle

2. In a mug, place the cacao, turmeric mix or homemade blend, cinnamon and stevia

3. Pour over boiling water and mix to combine. Then top with the almond milk and stir together.

Top with a sprinkle of extra cinnamon and cacao powder!

It's as simple as that.

If you want to buy a turmeric latte mix, these are my "go-to's"

Low carb recipes Australia
Low carb recipes Australia

You can find both of these at most IGA's now!

If you want to make the turmeric blend yourself, don't forget to add pepper. Pepper is vital as it enables the powerful bioactive component in the turmeric (curcumin) to be absorbed. 

  • 4 teaspoons ground Turmeric Powder

  • 2 teaspoon ground Cinnamon

  • 2 teaspoon ground Ginger

  • 1 teaspoon ground Cardamon

  • ½ teaspoon ground Nutmeg

  • 6 pinches finely ground Black Pepper

  • 1¼ teaspoon Bourbon Vanilla

Combine all of these ingredients together and store in an airtight container. 

Pumpkin and Coconut Soup

Low carb recipes

Gluten free, dairy free, paleo, vegetarian, vegan.

Who doesn't love a big bowl of comforting pumpkin soup in winter? This recipe is always a hit in the personalised meal plans I make for my clients. So, I thought it would be perfect to share with the rest of you. 

It surprises many people that pumpkin fits into a low carb lifestyle! It has three times less carbs than sweet potato, and whilst it doesn't fit into a super low, ketogenic type of diet (under 30g carbs/day), it certainly fits into a moderately low carb lifestyle (under approximately 60-70 g carbs/day). 

Carbs in 1 cup pumpkin: 8 g 

Carbs in 1 cup sweet potato: 27 g

There are a few different variations to this soup too which I have described after the recipe, along with a super great tip about pesto and how to choose the right one. 

Now onto this delicious recipe...

Serves: 4

Prep time: 5 minutes

Cooking time: 50 minutes

Total time: 55 minutes

Ingredients:

  • 1 large brown onion

  • 1 tablespoon olive oil

  • 1 kilo pumpkin

  • 2 garlic cloves

  • 1 fresh chili

  • 1.5 cups coconut milk (341 g)

  • 4 cups water

Method:

1. Dice onion and peel and dice the pumpkin.

2. Heat oil in a large heavy based saucepan. Add onion and cook for 5 minutes or until softened. Add curry powder if you want it to have an indian - style taste. Cook for a further 2 minutes, stirring continuously. 

3. Add pumpkin, stirring to coat in curry powder. Pour in water and bring to the boil. Reduce heat and simmer for 30 minutes, or until vegetables are tender. 

4. Stir through coconut milk and cook for a further 5-10 minutes. 

5. Remove from heat and blend until smooth. A stick blender is great for this! 

6. Season to taste with salt and pepper!

 

Variations:

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For a more Italian - style twist:

Add a dollop of basil pesto and some fresh basil at the end when serving.  See my insanely tasty and healthy recipe for pesto here. Or, purchase a good quality pesto from the store.

Good quality pesto?

  • One that is ultimately made from olive oil and has basil listed as the first or second ingredient. So, olive oil and basil should be listed as the first two ingredients.

  • You also want to look for no added fillers or nasties.

If you don't recognise any ingredients - don't buy it! The Jamie Oliver one is good. 

Low carb recipes

For an Indian - style twist:

Add in 1 tablespoon of curry powder in step 2 when you are cooking the onions. 

OR

To serve, stir through 1 teaspoon of gluten free red curry paste and 1 extra tablespoon of coconut cream (as pictured). Top with coriander or mint and extra chili too if desired!

Enjoy!

Stay warm and please let me know if you make it and how it goes,

Bec xx

 

Coconut Curry Chicken Thighs with Chilli Spinach

Low carb recipes

Gluten free, dairy free, low carb, low calorie.

This meal was so ridiculously simple and quick guys! I had to share it with you. It's meals like these that prove a low carb lifestyle to be enjoyable and simple. Being gluten and dairy free too, it suits those of you with bloating or other inflammatory issues like me.

Following a low carb, calorie controlled, anti-inflammatory diet doesn't need to be boring! I'm always here to show you that. 

All you need is the right ingredients in your fridge, freezer and pantry, the right recipes and the right plan for your body and life. This is what I help you with, please see my personlised meal plan services for more information. 

Now onto this delicious recipe...

Serves: 2

Prep time: 3 minutes

Cooking time: 10 minutes

Total time: 13 minutes

Ingredients:

  • 2 free range chicken thighs

  • 2 tablespoons red curry paste

  • 1/4 can light coconut cream

  • 1/2 tsp ginger

  • 1 clove crushed garlic

  • 1 teaspoon coconut oil

  • 2 boxes frozen spinach

  • 1 pinch chilli flakes

  • 1 pinch sea salt

  • Extra red curry paste and coconut cream to dress if desired.

Method:

  1. In a small bowl or mug, stir together the curry paste, coconut cream, garlic and ginger. 

  2. Baste it all over the chicken. If you have time, cover it and leave to marinate in the fridge for up to 6 hour. Otherwise, just go ahead and cook in straight away. 

  3. On a pan over medium heat, melt the coconut oil and add the chicken. Meanwhile, place the spinach in the microwave for 4 minutes. 

  4. Flip the chicken when it looks like it is half cooked through, usually about 4 minutes. Then, cook until it's no longer pink inside. 

  5. Remove from the pan and take the spinach out of the microwave. Add some salt and chilli to the spinach and rraneg the chicken ontop. In this picture, I served it for lunch and added some cherry tomatoes and some extra dressing that was simply made by stirring together approximatley 1 tsp of curry paste and 2 tablespoons of light coconut cream. 

  Notes:

This chicken is perfect to marinate ahead of time to save yourself even more time. 

It is also great served with fresh salad or any other steamed greens. You could also add some brown rice or cook up some cauliflower rice in a litle coconnut oil.

Enjoy!

Please let me know if you make it and how it goes,

Bec xx

Garlic and Ginger Marinated Tofu

Gut Health Meal Plan Australia

Gluten free, sugar free, low carb, dairy free, vegan.

Stuck for healthy protein ideas to put in your salads? Or serve with your veggies? This marinated tofu will do the trick!

Tofu is super low in calories and carbohydrates, so if you're looking to slim down, it is a great protein source to keep your meal low calorie and support your efforts.

Tofu is also great for those of you that follow a vegan lifestyle, where sometimes it can be hard to meet your protein requirements.

Be sure to choose an organic, non GMO, firm tofu. 

Serves: 2

Total cooking time: 10 minutes

Calories/Energy: 169 kcal    
Protein: 14.3 g    
Fat:  10.7 g    
Net carbs:  7 g
Sugar: 1 g

Ingredients:

  • 250 g firm, organic, non GMO tofu

  • 6 tablespoons tamari (gluten free soy sauce)

  • 2 teaspoon white vinegar

  • 2 teaspoon fresh grated ginger (or 1/2 teaspoon powdered ginger)

  • 2 clove crushed garlic

  • 1 teaspoon stevia

  • 1/2 teaspoon sesame oil

  • 1 tablespoon coconut oil

Method:

  1. In a bowl, stir together the tamari, ginger, stevia, garlic, vinegar and sesame oil

  2. Slice the tofu into thin slices (about 1/2 cm).

  3. Coat the tofu in the marinade, making sure both sides are nicely covered.

  4. Heat a small frypan on medium heat. Then when it is hot, melt 1 tsp coconut oil and make sure the pan is covered. Place the tofu on the pan and cook for a few minutes or until slightly brown, then flip and cook for a further minute. Reserve the marinate and use it to pour over the tofu when you serve it! Remove and set aside.

  Notes:

You can use tempeh instead of tofu if desired. This marinade also works very well for chicken, pork and lamb.

Serve on a bed of fresh salad with mint and other fresh herbs, some crunchy nuts and the leftover marinade to dress it or some stirfried or grilled vegetables. Or, simply enjoy as a snack alone.

Enjoy!

Let me know if you make it.

Bec xx