Low carb picnic basket

With summer fast approaching and as we are now allowed to meet in groups of 6, who else thinks a picnic would be a great idea for the bank holiday weekend? If you’re planning one this weekend, then we have got some delicious low carb picnic ideas for you.

Staple low carb picnic ingredients:

• Hard boiled eggs

• Avocado

• Olives

• Low carb dips: tzatziki, guacamole, hummus, sour cream & chive

• Cooked meats: bacon, chicken, sausages, gammon

• Cold cut meats: ham, salami, beef, prosciutto

• Fish: mackerel, salmon, prawns, tuna

• Crudités: celery, cucumber, tomato, pepper

• Nuts: almonds, hazelnuts, cashews, pistachios

• Cheeses: mozzarella, cheddar, goats cheese, feta, blue cheese

• Salads: lettuce, cucumber, tomato, celery, coleslaw

• Berries: blackberries, raspberries, strawberries and blueberries

• Fruit: watermelon, melon, kiwi

• Fruit infused water

• Prosecco

• Coffee/Tea


Low carb picnic recipe ideas:

Veggie Sausage Rolls (v)

Prep time 30 minutes

Cook time 25-30 minutes

Serves 8

Makes 16

Ingredients

For the veggie sausage meat:

1 tbsp Olive Oil

1 Medium Leek, rinsed and finely sliced

100g Mushrooms, finely chopped

200g Tofu

1 tbsp Fresh Thyme, chopped

1 tbsp Fresh Parsley, chopped

Salt & Pepper, to taste

200g Ground Almonds

For the fathead dough:

150g Mozzarella, shredded

2 tbsp Soft Cheese

75g Ground Almonds

1 Medium Egg, beaten

Salt & Pepper, to taste

Preparation Method

  1. Preheat the oven to 200°C/180°C fan (390°F/350°F fan) and line two baking trays with baking paper.
  2. Start preparing the sausages by heating the olive oil in a pan and gently sautéing the leek and mushrooms until soft and almost all the water has evaporated from the mushrooms.
  3. Add the leeks, mushrooms, tofu, thyme, parsley, salt and pepper to a food processor and then blitz until it forms a smooth paste.
  4. Place the paste and the ground almonds into a bowl and then mix well until combined. Set aside.
  5. Prepare the fathead dough by placing the mozzarella and soft cheese into a microwavable bowl. Microwave for 1 minute, stir and then cook for a further 30 seconds.
  6. Add the ground almonds, egg and then season with the salt and pepper and stir well.
  7. Once combined, leave to cool slightly and then knead into a dough. Roll it into a rectangle and then slice in half horizontally.
  8. Divide the veggie sausage meat between the two lengths of dough and place in the middle.
  9. Roll the dough around the veggie sausage meat pinching the join together with your fingers. Turn it over and then cut each log into 8 rolls, slashing the top of each one twice.
  10. Place the veggie sausage rolls onto the baking trays and bake for 15-20 minutes until golden brown. Leave to cool for a few minutes before serving.

Nutritional values per serving (2 sausage rolls)

Calories 327 kcal|Carbohydrates 4g|Total Fat 28g|Protein 15g|

Low Carb Scotch Eggs

Prep time 20 minutes

Cook time 35 minutes

Makes 6

Ingredients

6 Eggs

2 tbsp Milled Flaxseed

25g Ground Almonds

500g Pork Mince

1 tsp Dried Sage

1 tsp Dried Thyme

1 tsp Dried Parsley

Salt & Pepper, to taste

Method

  1. Start by boiling the eggs for 8 minutes in a pan of water. Once cooked, drain the eggs, leave to cool and then peel.
  2. Preheat the oven to 180°C/160° fan (350°F/320°F fan). Mix the flaxseed and ground almonds together in a shallow dish and set aside.
  3. Using your hands, mix together the pork mince, sage, thyme, parsley, salt and pepper.
  4. Take a sixth of the mince mixture and roll it into a ball with your hands. Flatten the ball and wrap it around one of the boiled eggs to fully cover it. Make sure to press the meat firmly onto the egg so that it sticks and there are no gaps. Repeat with the remaining eggs and meat mixture.
  5. Roll each scotch egg in the almond and flaxseed mix to coat, then place all six onto a baking tray.
  6. Bake the scotch eggs in the oven for 15 minutes, then turn the eggs over and cook for a further 10-12 minutes until the meat is cooked through.

Nutritional values per serving

Calories 240 kcal |Carbohydrates 1g |Total Fat 15g |Protein 25g|

Low Carb Coleslaw (v)

Prep time 10 minutes

Serves 6

Ingredients

1 Small Red Cabbage

1 Large Onion

2 Medium Carrots

6 tbsp Mayonnaise

Juice of ½ Lemon

½ tsp English Mustard Powder

Salt & Pepper, to taste

Preparation Method

  1. Start by preparing the vegetables. Finely shred the cabbage and onion, and grate the carrots.
  2. Add the cabbage, onion and carrots to a large bowl, along with the mayonnaise, lemon juice and mustard powder.
  3. Season to taste with salt and pepper, then mix well before serving.

Nutritional Information per serving
Calories 192 kcal |Carbohydrates 8g |Total Fat 17g |Protein 2g

Leek Quiche (v)

Serves 6

Ingredients

For the quiche:

4 Leeks

1 tbsp Butter

6 Eggs

250ml Double Cream

150g Stilton Cheese

Salt & Pepper, to taste

For the salad:

100g Rocket

100g Mixed Salad Leaves

200g Cherry Tomatoes

2 tbsp Olive Oil

1 tbsp Lemon Juice

Salt & Pepper, to taste

Preparation Method

  1. Preheat the oven to 180°C/160°C fan (350°F/320°F fan) and grease a pie dish or deep baking tray.
  2. Trim and finely slice the leeks. Heat the butter in a frying pan over a high heat then add the sliced leeks and fry for a few minutes.
  3. Reduce to a medium heat then cover the pan and simmer for 15-20 minutes until the leeks are tender. Once tender, cook uncovered for a few minutes to cook off any excess liquid, then set aside.
  4. Whisk the eggs in a bowl, then add the cream and whisk until combined.
  5. Crumble the stilton cheese into the eggs and season with salt and pepper.
  6. Spread the leeks out on the base of the greased dish and pour over the egg mixture.
  7. Bake in the oven for 30-35 minutes until golden brown and just set, then leave to cool.
  8. Whilst the quiche is cooling, prepare the salad by tossing the rocket, salad leaves and tomatoes together in a large bowl.
  9. Whisk together the olive oil, lemon juice and salt and pepper, then drizzle over the salad.
  10. Serve the salad alongside the quiche.

Nutritional values per serving

Calories 465 kcal|Carbohydrates 4g|Total Fat 43g|Protein 16g|

Low Carb Twix Bars (v) 

Prep time 10 minutes

Cook time 25 minutes

Setting time 30 minutes

Makes 36 bars/serves 18     

Ingredients

For the base:

150g Ground Almonds

60g Butter

50g Granulated Stevia

For the caramel:

75g Butter

50g Granulated Stevia

150ml Extra Thick Double Cream

1 tsp Vanilla Extract

For the topping:

110g 90% Dark Chocolate

Preparation Method

  1. Preheat the oven to 160°C/140°C (320°F/280°F) and line a baking tray with greaseproof paper.
  2. For the base, cream together the butter and stevia in a bowl. Then add the ground almonds.
  3. Press the dough firmly into the bottom of the baking tray ensuring the dough is spread evenly.
  4. Bake for 10-15 minutes until golden brown then remove from the oven and leave to set. The base will harden as it cools.
  5. For the caramel, melt the butter and stevia in a saucepan over a low heat. Once melted, cook for a further 3-4 minutes, stirring occasionally until the mixture turns a golden brown, watch carefully to avoid burning.
  6. Next, add the cream and raise the temperature slightly to bring to a gentle boil. Then reduce the temperature to a simmer.
  7. Simmer the caramel for 7-10 minutes until the mixture is a golden-brown colour and is thick enough to coat the back of a spoon.
  8. Remove from the heat and mix in the vanilla extract. Then leave to cool for 15-20 minutes.
  9. Pour the caramel over the almond base and chill in the fridge for 10-15 minutes.
  10. For the chocolate topping, melt the chocolate in a microwavable bowl in the microwave for 30-second intervals until completely melted.
  11. Pour the melted chocolate over the caramel and spread with a knife to ensure an even layer.
  12. Let the chocolate set in the fridge 5-10 minutes before cutting into bars.

Nutritional values per serving (2 bars)

Calories 204 kcal|Carbohydrates 7g|Total Fat 18g|Protein 2g|

Prawn Avocado Courgetti

Prep time 10 minutes

Serves 1

Ingredients

1 Small Courgette (150g)

1 Medium Avocado

1 tbsp Lemon Juice

1 tbsp Olive Oil

80g Cherry Tomatoes

80g Cooked Prawns

1 tsp Chilli Flakes

Method

  1. Spiralise the courgette to make courgette noodles and put these in a lunchbox or bowl.
  2. Mash the avocado with the lemon juice and olive oil, then stir through the courgetti.
  3. Halve the cherry tomatoes, then add to the courgetti along with the cooked prawns.
  4. Sprinkle with chilli flakes and serve.

Nutritional values per serving

Calories 484 kcal |Carbohydrates 9g |Total Fat 41g |Protein 19g|

Cauliflower Grilled Cheese & Ham Sandwich

Prep time 15 minutes

Cook time 1hr 40 minutes

Serves 6

Ingredients

650g Roast Gammon Joint

For the cauliflower bread:

3 tbsp Olive Oil

3 Medium Cauliflowers, cut into small florets

6 Egg, lightly beaten

180g Mozzarella Cheese, grated

Salt & Pepper, to taste

For the grilled cheese & ham sandwich:

6 tbsp Butter

180g Cheddar Cheese, grated

Preparation Method

  1. Preheat the oven to 210°C/190°C fan (410°F/390°F fan). Place the gammon in a roasting tray and cover loosely with foil.
  2. Place on the middle shelf of the oven. Cook for 1 hour 15 mins, removing the foil for the last 30 minutes.
  3. Remove the gammon from the oven when cooked and leave to stand before carving.
  4. For the cauliflower bread slices preheat oven to 200°C/180°C fan (390°F/350°F fan) and line a baking tray with greaseproof paper. Lightly coat the paper in oil.
  5. Either grate the cauliflower or use a food processor to form cauliflower rice and heat in the microwave on high until cooked.
  6. Place the cauliflower rice in a tea towel and squeeze the liquid from the cauliflower over the sink. The cauliflower rice must be dry, otherwise the dough will be too soggy.
  7. In a bowl combine the cauliflower rice, egg and grated mozzarella. Season with salt and pepper and mix thoroughly.
  8. Spread the mixture onto the lined baking sheet into 12 squares and place in the oven for about 15 minutes or until golden. Allow them to cool before taking the cauliflower slices off the greaseproof paper.
  9. Carve the ham into thin slices.
  10. For the grilled cheese sandwich, spread butter on 1 side of each cauliflower slice. Heat a non-stick pan over a medium heat and place one slice of cauliflower bread in the pan, buttered side down.
  11. Sprinkle with the grated cheddar and ham, and top with the other slice of bread. Reduce to a low heat and cook until golden brown, then flip and repeat on the other side. 

Nutritional values per serving

Calories 572 kcal|Carbohydrates 9g|Total Fat 40g|Protein 44g|

Chicken & Feta Cheese Salad

Serves 4

Ingredients

400g Chicken Breast

2 Sticks of Celery

½ Medium Cucumber

½ Medium Red Onion

100g Cherry Tomatoes

80g Rocket

200g Feta Cheese

4 tbsp Mayonnaise

Pinch of Black Pepper

Preparation Method

  1. Preheat oven to 200°C/180°C fan (390°F/350°F fan). Place the chicken breasts on a baking tray and cover with foil. Cook for 20-25 minutes until cooked through.
  2. Slice the chicken breast, celery, cucumber, red onion and cherry tomatoes.
  3. Divide the rocket between four plates and then top with the chicken, celery, cucumber, onion and tomatoes. Crumble the feta cheese over the top and then add 1 tbsp of mayonnaise per plate. Season with the black pepper and serve.

Nutritional Information per serving

Calories 405 kcal |Carbohydrates 4g |Total Fat 28g |Protein 34g

Low Carb Scones (v)

Prep time 5 minutes

Cook time 2 minutes

Makes 4

Ingredients

60g Ground Almonds

1 tsp Baking Powder

2 Eggs (beaten)

½ tsp vanilla extract

1 tbsp stevia (optional)

Method

  1. Mix together the dry ingredients in a bowl before adding the beaten egg and vanilla extract and then stir until combined.
  2. Separate into 2 microwavable cups.
  3. Microwave each cup on high for 1 ½ minutes.
  4. Leave to cool before slicing, each cup will slice into 2 scones.

Serve with clotted cream and sliced strawberries.

Nutritional values per scone

Calories 135kcal| Carbohydrate 2g| Total Fat 11g| Protein 7g|

Creamy Super Greens Smoothie (v)

Serves 1

Ingredients

1 Handful of Ice

100g Coconut Cream

1 Handful of Spinach

1 Handful of Kale

½ Medium Avocado

1 tsp Spirulina (optional)

50g Frozen Raspberries

1 tbsp Smooth Peanut Butter 

Preparation Method

  1. Combine all ingredients in a blender.
  2. Blend until smooth then pour into a glass.

Nutritional values per serving

Calories 610kcal|Carbohydrates 12g|Total Fat 56g|Protein 14g

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