Melbourne

Keto Duck with Almond Brussell Sprouts and Broccoli

June 10, 2019 by Rachel Daisy Leave a Comment

Keto Duck with Pesto Almonds Brussell Sprouts and Broccoli
Serving for 1
Ingredients

200g Free Range Duck Breast Skin Scored (I cut mine into two to eat due to my macros)
8 Brussell Sprouts
80g Broccoli
2 Slices of Nirate Free Free Range Bacon
20g Pesto Almonds (available at Low Carb Emporium)
2 tsp Liquid Melrose Coconut Oil (available from Low Carb Emporium)
3/4 Cup Cauliflower Florets (I used purple cauliflower)
1 Tbsp Unsalted Butter
Salt and Pepper

lets Cook

Pre heat your oven to 180 degrees. Now take a fry pan and get your duck break breast and cook dry skin side down for about 6-7 minutes until skin is crispy. In the meantime boil a saucepan of water and blanch the broccoli and brussell sprouts. Next fry off bacon in a fry pan until golden.

In a separate sauce pan boil some water and add cauliflower, and cook through. Once done add to a food processor with the butter and salt and pepper the process until smooth.

Once skin is crispy on duck, turn over and place in oven for it to cook through about 7-10 minutes. While the duck is finishing cooking in a pan add the coconut oil, dice up the bacon, and toss through the bacon, almonds, brussell sprouts and broccoli.

Let your duck rest for 5 minutes, then plate up your meal. As mentioned due to my macros I cut my portion of duck in half and had a duck salad the next day. Enjoy. X

Macros (on 100g serve)
Protein 30.2g
Carbs 8.7g
Fats 54g

Keto Duck with Almond Brussell Sprouts and Broccoli

Keto Duck with Pesto Almonds Brussell Sprouts and Broccoli with Cauliflower Mash and 8.7g Carbs

Prep Time

Cook Time

Servings

Ingredients

200 g Free Range Duck Breast Skin Scored I cut mine into two to eat due to my macros
8 Brussell Sprouts
80 g Broccoli
2 Slices of Nirate Free Free Range Bacon
20 g Pesto Almonds available at Low Carb Emporium
2 tsp Liquid Melrose Coconut Oil available from Low Carb Emporium
3/4 Cup Cauliflower Florets I used purple cauliflower
1 Tbsp Unsalted Butter
Salt and pepper

Prep Time

Cook Time

Servings

Ingredients

200 g Free Range Duck Breast Skin Scored I cut mine into two to eat due to my macros
8 Brussell Sprouts
80 g Broccoli
2 Slices of Nirate Free Free Range Bacon
20 g Pesto Almonds available at Low Carb Emporium
2 tsp Liquid Melrose Coconut Oil available from Low Carb Emporium
3/4 Cup Cauliflower Florets I used purple cauliflower
1 Tbsp Unsalted Butter
Salt and pepper

Instructions

lets Cook
Pre heat your oven to 180 degrees. Now take a fry pan and get your duck break breast and cook dry skin side down for about 6-7 minutes until skin is crispy. In the meantime boil a saucepan of water and blanch the broccoli and brussell sprouts. Next fry off bacon in a fry pan until golden.
In a separate sauce pan boil some water and add cauliflower, and cook through. Once done add to a food processor with the butter and salt and pepper the process until smooth.
Once skin is crispy on duck, turn over and place in oven for it to cook through about 7-10 minutes. While the duck is finishing cooking in a pan add the coconut oil, dice up the bacon, and toss through the bacon, almonds, brussell sprouts and broccoli.
Let your duck rest for 5 minutes, then plate up your meal. As mentioned due to my macros I cut my portion of duck in half and had a duck salad the next day. Enjoy. X

Keto Crispy Skin Barramanudi and Buttered Sprouts and Bacon

June 2, 2019 by Rachel Daisy Leave a Comment

Keto Crispy Skin Barramanudi and Buttered Sprouts and Bacon

Serving for 1
Ingredients

150g Barramundi
75g Cauliflower
75g Broccoli
8 Brussell Sprouts
1 piece of Bacon
1 tbsp Coconut Oil (available from Low Crab Emporium)
2 tsp Butter
Salt and Pepper
1 tsp Olive Oil
1/4 lemon

Lets Cook

Firstly lets boil some hot water in two sauce pans, then simmer your cauliflower and broccoli in one, and in the other the brussell sprouts. While these are simmering in a fry pan cook your bacon. These all should be done in 5 minutes. Once the cauliflower and broccoli are cooked run under cold water to prevent from over cooking. Same with the brussell spouts. Next cut your brussell sprouts in half and then finely dice your cauliflower and broccoli. Then dice up your bacon.

In a fry pan heat half a tablespoon of your coconut oil and then saute your cauliflower and broccoli together. Once cooked through put aside to keep warm. In a saucepan heat 1 teaspoon of butter and add your brussell sprouts and bacon and cook until slightly brown and heated through.

Now in a Fry pan heat the rest of your coconut oil and place your fish skin side down and cook for 3-4 minutes. Then carefully flip over and cook for a further 2 minutes.

Now plate up your meal with a piece of lemon to go with your fish and a teaspoon of butter with salt and pepper on your cauliflower and broccoli. Then enjoy. X

Macros
Protein 43g
Carbs 7.9g
Fat 41.1g

Keto Crispy Skin Barramanudi and Buttered Sprouts and Bacon

Keto Crispy Skin Barramanudi and Buttered Sprouts and Bacon with 7.9 Carbs

Prep Time

Cook Time

Servings

Ingredients

150 g Barramundi
75 g Cauliflower
75 g Broccoli
8 Brussell Sprouts
1 piece of Bacon
1 tbsp Coconut oil available from Low Crab Emporium
2 tsp Butter
Salt and pepper
1 tsp olive oil
1/4 lemon

Prep Time

Cook Time

Servings

Ingredients

150 g Barramundi
75 g Cauliflower
75 g Broccoli
8 Brussell Sprouts
1 piece of Bacon
1 tbsp Coconut oil available from Low Crab Emporium
2 tsp Butter
Salt and pepper
1 tsp olive oil
1/4 lemon

Instructions

Lets Cook
Firstly lets boil some hot water in two sauce pans, then simmer your cauliflower and broccoli in one, and in the other the brussell sprouts. While these are simmering in a fry pan cook your bacon. These all should be done in 5 minutes. Once the cauliflower and broccoli are cooked run under cold water to prevent from over cooking. Same with the brussell spouts. Next cut your brussell sprouts in half and then finely dice your cauliflower and broccoli. Then dice up your bacon.
In a fry pan heat half a tablespoon of your coconut oil and then saute your cauliflower and broccoli together. Once cooked through put aside to keep warm. In a saucepan heat 1 teaspoon of butter and add your brussell sprouts and bacon and cook until slightly brown and heated through.
Now in a Fry pan heat the rest of your coconut oil and place your fish skin side down and cook for 3-4 minutes. Then carefully flip over and cook for a further 2 minutes.
Now plate up your meal with a piece of lemon to go with your fish and a teaspoon of butter with salt and pepper on your cauliflower and broccoli. Then enjoy. X

90 Second Bread with Avocado and EBTB

May 11, 2019 by Rachel Daisy Leave a Comment

90 Second Bread with Avocado and Everything But the Bagel Seasoning
Serving for one
Ingredients

1 tbsp butter melted
2 tbsp Almond Flour (available at Low Carb Emporium)
1/2 Tbsp Coconut Flour (available at Low Carb Emporium)
1/4 tsp Baking Flour
1 free range egg
1 tbsp Almond Milk
1 tbsp butter
1/4 Avocado
Everything But The Bagel Seasoning (I purchased mine from Ebay)
Coconut Spray

Lets Cook

Take a small mixing bowl and mix together the melted butter, almond flour, coconut flour, baking flour, egg and almond milk. Then take a mug and spray it with coconut oil and pour the mixture into it. Then cook in a microwave for 90 seconds.

While this is cooking smash up your avocado,

Take your mug out of the microwave and allow to cool a minute, run a knife around the edge and invert it to get your bread out. Then cut in half. Heat the tbsp of butter in a fry pan and place two halves in pan and cook for about a minute each side until golden. Once cooked spread with avocado and sprinkle with Everything But the Bagel. Delicious. X

Macros
Protein 10.9g
Carbs 3.5g
Fat 30.2g

90 Second Bread with Avocado and EBTB

90 Second Bread with Avocado and Everything But the Bagel Seasoning

Prep Time

Cook Time

Servings

Ingredients

1 tbsp butter melted
2 tbsp Almond Flour available at Low Carb Emporium
1/2 Coconut Flour available at Low Carb Emporium
1/4 tsp Baking Flour
1 free range egg
1 tbsp almond milk
1 tbsp Butter
1/4 Avocado
Everything But The Bagel Seasoning I purchased mine from Ebay
Coconut Spray

Prep Time

Cook Time

Servings

Ingredients

1 tbsp butter melted
2 tbsp Almond Flour available at Low Carb Emporium
1/2 Coconut Flour available at Low Carb Emporium
1/4 tsp Baking Flour
1 free range egg
1 tbsp almond milk
1 tbsp Butter
1/4 Avocado
Everything But The Bagel Seasoning I purchased mine from Ebay
Coconut Spray

Instructions

Lets Cook
Take a small mixing bowl and mix together the melted butter, almond flour, coconut flour, baking flour, egg and almond milk. Then take a mug and spray it with coconut oil and pour the mixture into it. Then cook in a microwave for 90 seconds.
While this is cooking smash up your avocado,
Take your mug out of the microwave and allow to cool a minute, run a knife around the edge and invert it to get your bread out. Then cut in half. Heat the tbsp of butter in a fry pan and place two halves in pan and cook for about a minute each side until golden. Once cooked spread with avocado and sprinkle with Everything But the Bagel. Delicious. X

Recipe Notes

Macros Protein 10.9g Carbs 3.5g Fat 30.2g

Keto Poached Chicken and Salad

May 11, 2019 by Rachel Daisy Leave a Comment

Keto Poached Chicken and Salad
Serving for 1
Ingredients

115g Free Range Chicken Breast
Small Stick of Carrot
Small Stick of Celery
1/4 of an Onion
2 peppercorns
1/2 Cup Spinach Leaves
1/8 Grated Carrots
1/2 Sliced Cabbage
Primal Kitchen Ceaser Dressing (available at Low Carb Emporium)
Salt and Pepper

Lets Cook

Firstly boil a pot a hot water large enough to place the chicken breast, carrot, celery, onion and peppercorns in. Once boiling add all the ingredients and turn down to a simmer and cook for 10-15 minutes until chicken is cooked through and is 72 degrees, Turn out the vegetables and discard and allow the chicken to cool,

In a mixing bowl add the salad vegetables and mix together, then chop up cooled chicken and add to the salad mix and add the dressing and season, mix together again. Then serve and enjoy. X

Macros
Protein 19.6g
Carbs 3.2g
Fat 15.6g

Keto Poached Chicken and Salad

Keto Poached Chicken and Salad with only 3.2g Carbs

Prep Time

Cook Time

Servings

Ingredients

115 g free range chicken breast
Small Stick of Carrot
Small Stick of Celery
1/4 of an Onion
2 peppercorns
1/2 Cup Spinach Leaves
1/8 Grated Carrots
1/2 Sliced Cabbage
Primal Kitchen Ceaser Dressing available at Low Carb Emporium
Salt and pepper

Prep Time

Cook Time

Servings

Ingredients

115 g free range chicken breast
Small Stick of Carrot
Small Stick of Celery
1/4 of an Onion
2 peppercorns
1/2 Cup Spinach Leaves
1/8 Grated Carrots
1/2 Sliced Cabbage
Primal Kitchen Ceaser Dressing available at Low Carb Emporium
Salt and pepper

Instructions

Lets Cook
Firstly boil a pot a hot water large enough to place the chicken breast, carrot, celery, onion and peppercorns in. Once boiling add all the ingredients and turn down to a simmer and cook for 10-15 minutes until chicken is cooked through and is 72 degrees, Turn out the vegetables and discard and allow the chicken to cool,
In a mixing bowl add the salad vegetables and mix together, then chop up cooled chicken and add to the salad mix and add the dressing and season, mix together again. Then serve and enjoy. X

Recipe Notes

Macros Protein 19.6g Carbs 3.2g Fat 15.6g

Keto Crispy Barramundi with Colesaw

May 10, 2019 by Rachel Daisy Leave a Comment

Keto Crispy Skin Barramundi with Colesaw and Carrot Fritter
Serving for 1
Ingrediants

150g Barramundi
1/4 cup shredded cabbage
1/8 cup shredded carrot
1/8 cup shredded korlrabi
1/8 cup shredded beetroot
1 tbsp Olive Oil
1 tsp Raspberry Vinegar
1 small Zucchini
1 Small Carrot
1 tsp chop basil
1 tbsp Almond Flour (available at Low Carb Emporium)
1 free range egg
1/2 tsp Xanthan Gum (available at Low Carb Emporium)
3 tbps Liquid Coconut Oil (available at Low Carb Emporium)
Salt and Pepper

Lets Cook

Firstly peel your carrot, then grate your carrot and zucchini. Next get a mixing bowl and turn on your oven to 180 degrees. Now squeeze out all the liquid from your carrot and zucchini and place in your mixing bowl. Add the egg, almond flour, basil, Xanthan Gum and Salt and Pepper to taste. Mix all the ingredients together so they are well mixed. Now form two fritters and heat the liquid coconut. And place in coconut oil for 2-3 minutes and transfer to oven for 20 minutes. Flip them over after 10 minutes. Once cooked place on paper towel to drain excess oil off them and then they are ready to serve

In a mixing bowl get your vegetables and mix together and toss them with raspberry vinegar and olive oil then season with salt and pepper.

Heat your third tbsp of coconut oil in a pan and place your barramundi skin side down for approximately 5 minutes, and then flip it for 2-3 minutes.

Now your ready to enjoy your meal. X

Macros
Protein 29.5g
Carbs 5.8g
Fat 30.2g

Keto Crispy Barramundi with Colesaw

Keto Crispy Skin Barramundi with Colesaw and Carrot Fritter with 3.8g carbs

Prep Time

Cook Time

Servings

Ingredients

150 g Barramundi
1/4 cup shredded cabbage
1/8 cup shredded carrot
1/8 cup shredded korlrabi
1/8 cup shredded beetroot
1 tbsp olive oil
1 tsp Raspberry Vinegar
1 small Zucchini
1 Small Carrot
1 tsp chop basil
1 tbsp Almond Flour available at Low Carb Emporium
1 free range egg
1/2 tsp Xanthan Gum available at Low Carb Emporium
3 tbps Liquid Coconut Oil available at Low Carb Emporium
Salt and pepper

Prep Time

Cook Time

Servings

Ingredients

150 g Barramundi
1/4 cup shredded cabbage
1/8 cup shredded carrot
1/8 cup shredded korlrabi
1/8 cup shredded beetroot
1 tbsp olive oil
1 tsp Raspberry Vinegar
1 small Zucchini
1 Small Carrot
1 tsp chop basil
1 tbsp Almond Flour available at Low Carb Emporium
1 free range egg
1/2 tsp Xanthan Gum available at Low Carb Emporium
3 tbps Liquid Coconut Oil available at Low Carb Emporium
Salt and pepper

Instructions

Lets Cook
Firstly peel your carrot, then grate your carrot and zucchini. Next get a mixing bowl and turn on your oven to 180 degrees. Now squeeze out all the liquid from your carrot and zucchini and place in your mixing bowl. Add the egg, almond flour, basil, Xanthan Gum and Salt and Pepper to taste. Mix all the ingredients together so they are well mixed. Now form two fritters and heat the liquid coconut. And place in coconut oil for 2-3 minutes and transfer to oven for 20 minutes. Flip them over after 10 minutes. Once cooked place on paper towel to drain excess oil off them and then they are ready to serve
In a mixing bowl get your vegetables and mix together and toss them with raspberry vinegar and olive oil then season with salt and pepper.
Heat your third tbsp of coconut oil in a pan and place your barramundi skin side down for approximately 5 minutes, and then flip it for 2-3 minutes.
Now your ready to enjoy your meal. X

keto steak with cabbage and bacon

May 10, 2019 by Rachel Daisy Leave a Comment

Keto steak with spinach and cauliflower mash & cabbage and bacon
Serving for 1
Ingredients

1 100g free range fillet steak
1 tbsp olive oil
Salt and pepper
2 tsp garlic butter
1 cup cauliflower florets
1/2 cup spinach
1 tbsp butter
1 cup white cabbage diced
1/4 onion diced
2 garlic crushed
1 bacon stripe free range
1/4 tsp onion powder
1/4 tsp garlic powder
1 tbsp coconut oil (available at Low Carb Emporium)

Let’s cook

Firstly let’s start with the cabbage. Take your bacon chop the rind off it and dice it up. Grab a fry pan and add the coconut oil, then add the bacon cook for about 2 minutes until it gets some colour. Then add the fresh onion and garlic and cook until translucent. Now add the cabbage and onion, garlic powder and mix around. Turn down heat and cook for approximately 40 minutes.

During this time stir intermittently, and boil a pot of water large enough for the cauliflower. Once boiling add the cauliflower and cook for about 5-7 minutes until tender and then add spinach for 1-2 minutes and drain into colander. Add to a food processor with salt and pepper plus the tbsp butter and blend until mashed.

Now season your steak with salt and pepper each side. And in a fry pan heat the olive oil and place the steak. Cook on one side for approximately 3 minutes and turn over and repeat for medium rare. Then rest for 3 minutes.

Time to plate up your dinner, take your steak and place the garlic butter, place the braised cabbage and mashed cauliflower and spinach beside each other. Enjoy. X

Macros
Protein 41.6g
Carbs 8.8g
Fat 31.7g

keto steak with cabbage and bacon

Keto Steak with Cabbage and Bacon and Cauliflower and Spinach Mash with only 8.8 Carbs

Prep Time

Cook Time

Servings

Ingredients

1 100 g free range fillet steak
1 tbsp olive oil
Salt and pepper
2 tsp Garlic Butter
1 cup Cauliflower Florets
1/2 cup Spinach
1 tbsp Butter
1 cup white cabbage diced
1/4 Onion diced
2 garlic crushed
1 bacon stripe free range
1/4 tsp Onion Powder
1/4 tsp Garlic Powder
1 tbsp Coconut oil available at Low Carb Emporium

Prep Time

Cook Time

Servings

Ingredients

1 100 g free range fillet steak
1 tbsp olive oil
Salt and pepper
2 tsp Garlic Butter
1 cup Cauliflower Florets
1/2 cup Spinach
1 tbsp Butter
1 cup white cabbage diced
1/4 Onion diced
2 garlic crushed
1 bacon stripe free range
1/4 tsp Onion Powder
1/4 tsp Garlic Powder
1 tbsp Coconut oil available at Low Carb Emporium

Instructions

Let’s cook
Firstly let’s start with the cabbage. Take your bacon chop the rind off it and dice it up. Grab a fry pan and add the coconut oil, then add the bacon cook for about 2 minutes until it gets some colour. Then add the fresh onion and garlic and cook until translucent. Now add the cabbage and onion, garlic powder and mix around. Turn down heat and cook for approximately 40 minutes.
During this time stir intermittently, and boil a pot of water large enough for the cauliflower. Once boiling add the cauliflower and cook for about 5-7 minutes until tender and then add spinach for 1-2 minutes and drain into colander. Add to a food processor with salt and pepper plus the tbsp butter and blend until mashed.
Now season your steak with salt and pepper each side. And in a fry pan heat the olive oil and place the steak. Cook on one side for approximately 3 minutes and turn over and repeat for medium rare. Then rest for 3 minutes.
Time to plate up your dinner, take your steak and place the garlic butter, place the braised cabbage and mashed cauliflower and spinach beside each other. Enjoy. X