Cucumber Raita

Yield: 1 cup

1 cucumber, seeds removed

salt

1 cup plain Greek yogurt

1/2 tsp garam masala

1/2 tsp ground cumin

1/8 tsp cayenne

2 tbsp cilantro, chopped (or mint)

1 small serrano or Thai chile, minced (optional)

1. Cut the cucumber into very small dice or grate on the large holes of a grater. Sprinkle with a generous amount of salt, toss, and let sit in a colander in the sink for 15 minutes. Rinse briefly and squeeze dry in a kitchen towel. Transfer to a bowl.

2. Beat the yogurt with a fork or a whisk. Add the garam masala, cumin, cayenne, cilantro, chile, and cucumbers, and toss again. Taste and adjust salt.

3. Chill until ready to serve.

https://cooking.nytimes.com/recipes/1015024-cucumber-raita https://www.indianhealthyrecipes.com/cucumber-raita-recipe/#wprm-recipe-container-37079

Chicken Biryani

Yield: 4 servings

Rice:

300g basmati rice, cooked and cooled

Marinade:

600g chicken thighs, cut into bite-size pieces

3 tbsp greek yogurt

4 cloves garlic, finely minced

1-inch ginger, finely minced

1 tsp ground coriander

1/2 tsp turmeric

1/4 tsp chilli powder

1/4 tsp garam masala

salt and pepper

Sauce:

3 tbsp coconut oil (or ghee)

4 green cardamom pods

1 tsp cumin seeds

200g onion, thinly sliced

160g tomatoes, roughly chopped

1 tbsp tomato paste

2 bird eye green chillies, slit lengthwise

Garnish:

pinch of saffron

1/4 cup raisins

2 tbsp mint, roughly chopped

2 tbsp cilantro, roughly chopped

1. In a large bowl, combine all the marinade ingredients. Let sit for 20 minutes or overnight.

2. In a large pot, heat the oil over medium heat. Add the cardamom and cumin and fry for a few seconds.

3. Add the sliced onion and cook for 5 to 6 minutes.

4. Add the chopped tomatoes. Cook, stirring well, for 3 minutes. Mash with the back of the spoon as they soften.

5. Add the tomato paste and continue to cook for another minute.

6. Add the slit chillies and cook for one minute.

7. Add the marinated chicken and cook for 3 to 4 minutes to seal the chicken pieces. Season to taste. Lower the heat and simmer with the lid on for 5 minutes. Stir the chicken half way through cooking. Add 2 to 3 tbsp water if chicken starts sticking.

8. Remove from heat. Place half the rice over the chicken, followed by half the garnish ingredients. Layer the remaining rice, followed by the rest of the garnish ingredients.

9. Cover and return to stove over low heat. Cook for 5 minutes. Turn the heat off and let rest for 10 minutes.

10. Serve warm with cucumber raita.

http://maunikagowardhan.co.uk/cook-in-a-curry/easy-chicken-biryani/

Coconut Breaded Cod

Yield: 4 servings

24 ounces cod fillets, cut into 2 inch thick strips

1 1/2 cup coconut flour

1 1/2 tsp ground ginger

1/4 tsp salt

2 cups coconut milk

1 cup unsweetened coconut flakes

2 tbsp coconut oil

1. In a shallow bowl or on a plate, combine the coconut flour, ginger, and salt.

2. Place the coconut milk in another shallow bowl.

3. Place the shredded coconut in a third bowl.

4. Dip the cod strips into the coconut milk, then the coconut flour mixture, back into the coconut milk, and finally into the shredded coconut, creating a thick breading.

5. In a skillet, heat the coconut oil over medium-high heat. When it is hot, cook the cod strips for five minutes a side depending on thickness of the fish, or until the top and bottom are browned and the fish is cooked throughout.

https://autoimmunewellness.com/coconut-breaded-cod-with-mango-salsa/

Herbed Potato Salad

Yield: 6 servings

2 pounds small red potatoes, sliced into 1/4-inch rounds

1 tbsp salt

1/4 cup olive oil

1/3 cup flat-leaf parsley, roughly chopped, plus 2 tbsp for garnish

1/3 cup green onion, roughly chopped, plus 2 tbsp for garnish

2 tbsp lemon juice

2 tsp Dijon mustard

2 cloves garlic, roughly chopped

freshly ground black pepper, to taste

3 stalks celery, chopped

1. In a large pot, combine sliced potatoes and salt. Cover with water by 1 inch. Bring to a boil over high heat, then reduce heat to medium-low and cook until potatoes are easily pierced by a paring knife, about 5 to 6 minutes.

2. Reserve 1/4 cup cooking water, then drain. Transfer the potatoes to a large mixing bowl.

3. In a small food processor or blender, combine olive oil, parsley, green onion, lemon juice, Dijon mustard, garlic, and pepper. Process until the herbs and garlic have been chopped into little pieces. While running the food processor, pour in the reserved cooking water and process just until blended.

4. Drizzle the potatoes with the herbed olive oil mixture and gently mix to combine. Let the potatoes rest for ten minutes, gently tossing every few minutes.

5. Add the celery to the bowl, along with parsley and green onion to garnish. Toss again. Season generously to taste with salt and pepper.

6. Serve immediately. This salad is best served within a few hours, but will keep in the refrigerator for about three days.

https://cookieandkate.com/herbed-potato-salad-recipe/

Poached Salmon Scramble

Yield: 1-2 servings

8-ounce salmon fillet

2 eggs

salt and pepper, to taste

1. In a pot, bring 1-inch of water to a boil. Poach the salmon, cooking it just halfway. When slightly cooled, shred into pieces.

2. In a bowl, whisk the eggs.

3. In a non-stick pan, heat the coconut oil over medium heat. Add the eggs. Be sure to keep the eggs moving in the pan.

4. When eggs are 2/3 cooked, add the poached salmon pieces. Keep the mixture moving in the pan until eggs are fully cooked.

5. Serve with cauliflower dill puree.

Clean Eats cookbook

Cauliflower and Dill Puree

Yield: 1-2 servings

1/2 cup cauliflower, chopped

1 tbsp coconut oil

handful dill

salt and pepper, to taste

1. Add cauliflower to a steam. Steam until you can pierce it easily with a sharp knife.

2. Add cooked cauliflower, coconut oil, dill, salt, and pepper to a blender. Puree until smooth.

Clean Eats cookbook

Gremolata

Yield: 2/3 cup

1 cup packed Italian parsley

2 cloves garlic, minced

zest and juice of 1 lemon

1/2 cup olive oil

salt and pepper, to taste

pinch red pepper flakes

1. Place parsley, garlic, and zest in a food processor and pulse until chopped.

2. Add lemon juice, oil, salt, and pepper. Pulse again, until uniformly combined but not too smooth.

3. Add chili flakes for a touch of heat.

Store in a jar in the fridge for up to 1 week.

https://www.feastingathome.com/gremolata-recipe/

Chicken Tikka Masala

Yield: 2-3 servings

1 clove garlic, minced

thumb-sized piece ginger, finely grated

1 tbsp coriander

2 tsp ground turmeric

pinch cloves

1 cup coconut yoghurt

juice of 1 lemon

1/4 tsp salt

1/4 tsp black pepper

2-3 chicken legs

1/4 cup chicken broth

1. Preheat oven to 375F. Line a shallow roasting tray with parchment paper.

2. In a small bowl, combine garlic, ginger, coriander, turmeric, cloves, coconut yoghurt, lemon juice, salt, and pepper. Stir well.

3. Arrange chicken legs in prepared roasting tray. Take half the marinade and slather it over the chicken legs. Bake for 30 to 40 minutes, or until the chicken is completely cooked through.

4. In a small saucepan, warm the remaining half of the marinade, stirring gently. Add the chicken stock and heat fully. Serve over roasted chicken legs.

https://www.comfortbites.co.uk/2017/10/aip-chicken-tikka-masala.html

Cabbage and Potato Hash with Poached Eggs

Yield: 2 servings

2 cups new potato

1 tbsp olive oil

1 cup green cabbage, finely chopped

2 spring onions, finely sliced

1 tbsp chives, finely chopped

2 eggs

75g smoked salmon

1. Cook the potatoes in a pan of boiling water until tender, then drain. When slightly cool, roughly chop and squash the potatoes.

2. In a non-stick frying pan, heat the oil over medium heat. Sweat the cabbage and the spring onions in the pan for 2 minutes.

3. Add potatoes and chives to the pan. Cook for 4 to 5 minutes, then flip over and cook for a further 4 to 5 minutes.

4. Meanwhile, bring a small pan of water to a rolling boil, then reduce the heat so it is just simmering. Crack the eggs into the pan and simmer for about 3 mins until the whites are cooked and the yolk is just beginning to set. Remove with a slotted spoon and drain on kitchen paper.

5. To serve, divide the hash between two plates, place the smoked salmon and poached eggs on top, and grind black pepper on top, to taste.

https://www.bbcgoodfood.com/recipes/poached-eggs-smoked-salmon-and-bubble-squeak

Chicken Zoodle Soup

Yield: 2 servings

2 tbsp olive oil

1 chicken breast, diced

3 cups chicken broth

1 stalk celery, chopped

1 green onion, chopped

1 zucchini, into noodles

1/4 cup cilantro, finely chopped

salt and pepper, to taste

1. In a pot, head the olive oil over medium-high heat. Add the diced chicken.

2. When chicken is cooked through, add chicken broth and bring to a simmer.

3. Add celery and green onion. Cook for 5 to 10 minutes.

4. Add zucchini noodles and cilantro to the pot.

5. Season with salt and pepper, and serve immediately.

https://paleoflourish.com/paleo-chicken-noodle-soup-recipe

Aloo Gobi

Yield: 4 servings

1/4 cup coconut oil

1 onion, chopped

3 cloves garlic, minced

2 tsp ground cinnamon

2 tsp ground ginger

2 tsp ground turmeric

6 medium carrots, chopped

1 head cauliflower, chopped

1 tbsp ginger, grated

2 tsp salt

1/2 cup water

1 bunch cilantro, chopped

1. In a large saucepan, heat the oil over medium heat. Add the onion, garlic, cinnamon, ginger, and turmeric. Cook about 5 minutes or until the onions are translucent.

2. Add the carrots, cauliflower, grated ginger, and salt, and mix well.

3. Add the water and bring to a simmer. Cover and cook for 15 to 20 minutes, or until the carrots are soft.

4. Garnish with chopped cilantro before serving.

https://autoimmunewellness.com/aloo-gobi/

Jamaican Sauteed Cabbage

Yield: 6 servings

1 tbsp olive oil

1/2 onion, chopped

2 cloves garlic, minced

1/2 head green cabbage, thinly sliced

1 carrot, shredded or thinly sliced

1/2 red bell pepper, chopped

1/2 tsp thyme

1/2 tsp red pepper flakes

1/2 tsp salt

1/4 cup water (or vegetable broth)

1. In a large skillet, heat oil on medium high heat. Saute onion and garlic for 3 minutes.

2. Add cabbage and carrots and stir well. Cook for another 3 minutes.

3. Add bell pepper, thyme, red pepper flakes, salt, and water. Cover and cook for about 10 minutes stirring occasionally.

https://healthiersteps.com/recipe/jamaican-steamed-cabbage/

Herb Frittata

Yield: 4 servings

8 eggs

salt and pepper, to taste

2 tbsp olive oil

1/2 cup leeks, thinly sliced

1/2 cup fennel, thinly sliced

1 clove garlic, minced

1 red bell pepper, diced

1 cup arugula (or spinach)

1/2 cup chopped fresh herbs (basil, dill, chives, chervil, tarragon, parsley)

1/2 cup smoked salmon

1. Preheat oven to 375F.

2. In a bowl, beat the eggs with salt and pepper. Set aside.

3. In a 8-inch oven-safe sauté pan, heat the oil over medium heat. Sauté the leeks and fennel for 2 minutes.

4. Add the garlic and bell pepper and continue to cook until vegetables are softened.

5. Add the arugula. Cook and stir until just wilted.

6. Pour the egg mixture into the pan. Using a heatproof rubber spatula, begin scraping the outside edges of the eggs into the middle of the pan, allowing more uncooked egg to pour to the outside rim. Continue moving the mixture in this manner until the eggs are about half way set.

7. Add the chopped herbs and quickly stir.

8. Place the pan in the oven and cook until the mixture is just firm through, about 6 to 7 minutes.

9. Slide the frittata out onto a serving dish and cut into wedges. Serve with smoked salmon.

https://www.pccmarkets.com/recipe/spring-herb-frittata-with-smoked-salmon-and-chevre-caper-basil-caponata/

Tomato Green Olive Salsa

Yield: 1/2 cup

1/4 cup roma tomato, seeded and chopped

2 tbsp green olives, pitted and chopped

2 tbsp capers

1 tbsp green onion, chopped

2 tbsp olive oil

1 tbsp basil, chopped

1 tbsp dill, chopped

1 tbsp lemon juice

salt and pepper, to taste

1. In a bowl, combine all ingredients together.

https://www.pccmarkets.com/recipe/spring-herb-frittata-with-smoked-salmon-and-chevre-caper-basil-caponata/

Chocolate Chunk Oatmeal Cookies

Yield: 24

1 1/4 cup oats

1 1/3 cup all-purpose flour

1 tsp baking soda

1/4 tsp salt

1 cup butter

3/4 cup dark brown sugar

2 eggs

2 tsp vanilla extract

3/4 cup shredded coconut

3.5 oz semi-sweet 70% chocolate, coarsely chopped

1. Preheat oven to 350F. Line a baking sheet with parchment paper.

2. In large bowl, whisk together oats, flour, baking soda, and salt. Set aside.

3. In bowl of an electric mixer, beat butter and brown sugar together until smooth.

4. Add in eggs and vanilla. Beat again for 2 minutes or until smooth.

5. Add oat mixture to the wet ingredients, mixing until well combined.

6. Gently add in coconut and chocolate chunks.

7. Drop dough with cookie scoop or by large rounded tablespoons onto prepared sheet. Bake for 9 to 11 minutes, or until edges just begin to turn a golden brown.

8. Remove from oven and let cool a few minutes on baking sheet. Transfer to wire rack to finish cooling.

https://www.ambitiouskitchen.com/chewy-chocolate-chunk-coconut-oatmeal-cookies-made-with-coconut-oil/

Blueberry Oatmeal Muffins

Yield: 12

1 1/2 cup oat flour

1 1/3 cup almond flour

1/3 tsp salt

1 tsp baking soda

3 eggs, slightly beaten

1/2 cup pure maple syrup

1 tsp vanilla extract

2/3 cup unsweetened almond milk (or dairy free milk or choice)

1 1/2 tbsp olive oil

1 tbsp apple cider vinegar (or fresh lemon juice)

1 1/3 cup fresh or frozen blueberries

1. Preheat oven to 350F. Line a muffin tray with liners.

2. In a large bowl, whisk together oat flour, almond flour, salt, and baking soda.

3. In a separate large bowl, mix together eggs, maple syrup, vanilla, almond milk, olive oil, and apple cider vinegar until smooth and well combined.

4. Add dry ingredients to wet ingredients and stir until just combined.

5. Gently fold blueberries into the batter.

6. Divide batter evenly between muffin cups, filling 3/4 of the way full. Bake for 18 to 25 minutes, or until toothpick inserted in the center comes out clean.

7. Transfer pan to a wire rack to cool for 10 minutes then remove muffins from pan and place on wire rack to cool completely.

https://www.ambitiouskitchen.com/best-healthy-blueberry-oatmeal-muffins-gluten-free/

Carrot Muffins

Yield: 12

2 cups almond flour

3 tbsp coconut flour

3/4 tsp baking soda

1/4 tsp salt

2 tsp ground cinnamon

3/4 tsp ground ginger

1/4 tsp ground nutmeg

3 large eggs, room temperature

1/2 cup coconut oil, melted

1/2 cup honey

3 tsp vanilla

3/4 cup grated carrots

1. Preheat the oven to 350F. Line a muffin tin with liners.

2. In a medium bowl, mix together the dry ingredients (almond flour through nutmeg). Set aside.

3. In a large bowl, mix together the eggs, oil, honey, and vanilla.

4. Add the dry ingredients to the wet. Mix just until combined.

5. Gently fold in the grated carrots.

6. Divide the batter evenly into the muffin tray. Bake for 17 to 20 minutes, or until a toothpick inserted in the middle comes out clean.

7. Let the muffins cool for 5 minutes in the pan and then remove to a wire rack to cool completely.

https://www.texanerin.com/healthier-carrot-cake-cupcakes/

Almond Squares

Yield: 6 servings

3 eggs

3 tbsp almond milk

1/3 cup butter

1/3 cup xylitol

1 tbsp lemon juice

1 tsp vanilla extract

1 tsp almond extract

2 cups almond flour

1 tsp ground cinnamon

1/2 tsp baking soda

1/2 tsp salt

2 tbsp sliced almonds

1. Preheat the oven to 340F. Line a loaf pan with parchment paper.

2. Add the eggs, almond milk, butter, xylitol, lemon juice, vanilla extract, and almond extract to a food processor. Blend to combine.

3. Add the almond flour, cinnamon, baking soda, and salt, and blend until you have a smooth and creamy batter.

4. Pour the batter into the prepared pan and bake for 35 minutes.

5. Remove cake from the oven and scatter the sliced almonds over the surface.

6. Return to the oven for a further 5 to 10 minutes or until the cake is cooked through (a toothpick inserted in the center should come out clean). Leave the cake to cool completely in the pan.

7. Cut into squares to serve.

Carb Manager