Low carb family cookbook

Involving your kids in the cooking process is a great way to get them to try real food and learn about nutrition. Have a try of these family friendly recipes for a typical day in the life of living low carb. We’ve even included a recipe for chocolate chip cookies for a fun afternoon baking activity!

Breakfast: Dippy Eggs & Halloumi Soldiers (v)

Prep time 5 minutes

Cook time 10-15 minutes

Serves 4

Ingredients

8 Eggs

450g Halloumi, cut into soldiers

2 tbsp. Coconut Oil

Preparation Method

  1. Heat water in a pan and bring to the boil. Place the eggs in the water for 5 minutes.
  2. Whilst the eggs are boiling heat the oil in a non-stick frying pan, then add the slices of halloumi.
  3. Cook the halloumi on each side until slightly brown.
  4. Remove the eggs from the water and place in an egg cup. Cut the top of the eggs off and serve with the halloumi soldiers.

 

Nutritional values per serving

Calories 281kcal|Carbohydrates 1g|Total Fat 22g|Protein 20g

Macronutrient ratios per serving

Carbohydrates 1%|Total Fat 70%|Protein 28%|

 

 

Lunch: Cream of Chicken Soup

Prep time 5 minutes

Cook time 2 hours

Serves 4

Ingredients

2 tbsp. Butter

1 Small Onion, chopped

2 Sticks of Celery, sliced

3 Chicken Stock Cubes

750ml Boiling Water

450g Chicken Breast, cut in half lengthways

½ tsp. Xanthan Gum

360ml Extra Thick Double Cream

Salt and Pepper, to taste

To garnish:

1 tbsp. Fresh Chives, finely chopped

Preparation Method

  1. Heat the butter in a large cooking pot over a high heat. Add the onion and celery then sauté until soft.
  2. Prepare the chicken stock by adding the stock cubes to the boiling water and then add to the cooking pot along with the chicken. Season with the salt and pepper then place the lid on and reduce the heat. Leave to simmer for 1 ½-2 hours stirring every 15 minutes.
  3. Remove from the heat and then use a knife and fork to shred the chicken. Place back on a low heat and then stir in the xanthan gum and cream for a few minutes until the soup begins to thicken and the cream has heated through. Serve hot topped with the chopped chives.

 

Nutritional values per serving

Calories 565kcal|Carbohydrates 3g|Total Fat 48g|Protein 30g|

Macronutrient ratios per serving

Carbohydrates 2%|Total Fat 77%|Protein 21%|

 

 

Afternoon: Chocolate Chip Peanut Butter Cookies (v)

Prep time 5 minutes

Cook time 17 minutes

Makes 24 Cookies

Ingredients

3 Eggs

4 tbsp. Smooth Peanut Butter

65g Coconut Flour

1 tsp. Vanilla Extract

10g Granulated Stevia

50g Dark Chocolate Chips (85% Cocoa)

 

Preparation Method

  1. Preheat the oven to 180°C/160°C fan (350°F/320°F fan)
  2. Prepare baking sheet with a sheet of baking parchment.
  3. Mix all ingredients except for the dark chocolate in a mixer until well combined and a dough has formed.
  4. Remove the dough and mix in the dark chocolate chips.
  5. Using a tablespoon measure, make balls of dough and place balls on baking sheet. (They don’t need to be far apart, they don’t puff up.)
  6. Flatten cookies slightly.
  7. Bake in the preheated oven for 15-17 minutes until edges are golden brown.

 

Nutritional values per cookie

Calories 47kcal|Carbohydrates 2g|Total Fat 3g|Protein 2g|

Macronutrient ratios per cookie

Carbohydrates 18%|Total Fat 63%|Protein 19%|

 

 

Dinner: Homemade Burgers with Low Carb Buns

Prep time 30 minutes

Cook time 30 minutes

Makes 4

Ingredients

For the buns:

2 Large Eggs

50g Soft Cheese

¼ tsp Cream of Tartar

¼ tsp Salt

 

For the burgers:

500g Beef Mince

1 tsp. Dijon Mustard

1 Large Egg

½ tsp Garlic Powder

½ tsp Onion Powder

Salt and pepper, to season

2 tbsp Olive Oil

Preparation method

  1. First begin by making the buns, preheat the oven to 200°C/180°C fan (390°F/350°F fan) and line a baking tray with greaseproof paper.
  2. Separate the eggs and place the egg whites and egg yolks into separate bowls.
  3. Add the soft cheese and salt to the egg yolks and then beat using an electric whisk.
  4. Add the cream of tartar to the egg whites and whisk until soft peaks form.
  5. Carefully fold in the egg whites into the beaten egg yolk mixture. Then spoon the mixture onto the lined baking tray and make 8 even circles.
  6. Bake for 20-25 minutes or until golden brown. Remove the buns and leave to cool.
  7. To make the burgers, add the mince, mustard, egg, garlic powder and onion powder into a bowl then season with the salt and pepper. Mix together until combined.
  8. Use your hands to create 4 evenly sized patties then set aside.
  9. Heat the olive oil in a large frying pan and then fry the burger patties for 4-5 minutes on each side or until cooked through. Use a spatula to gently press down on the burgers whilst cooking.
  10. Serve in between two of the low carb buns with your choice of toppings! We’ve included a list below for some inspiration.

 

Optional toppings:

  • Crispy bacon, lettuce and tomato
  • Cheese: mozzarella, cheddar, blue cheese or brie
  • Avocado
  • Fried mushrooms and onions
  • Jalapenos

Nutritional values per serving

Calories 435kcal|Carbohydrates 1g|Total Fat 37g|Protein 30g|

Macronutrient ratios per serving

Carbohydrates 1%|Total Fat 73%|Protein 26%|

 

 

For more delicious, low carb family recipes you can join the Low Carb Program here.