Category Archives: 5:2

Teriyaki glazed cod – Kim’s Club

cod

This is a lovely, low-calorie meal – yet highly satisfying!  Fresh cod is nice and meaty, yet tender and flaky.  It’s mild flavour lends itself to marinades if you are in the mood for a big flavour punch!

Teriyaki glazed cod - Kim's Club
Cod with a teriyaki style marinade and glaze.
Author:
Cuisine: Asian inspired
Recipe type: Fish
Serves: 2
Prep time: 
Cook time: 
Total time: 
Ingredients
  • 2 fresh cod fillets (about 150g each)
  • Marinade:
  • ¼ cup of either: soy sauce, coconut aminos or liquid soy aminos. (Stats are for coconut aminos)*
  • 2 tsp arrowroot powder
  • ½ cup of water
  • 2 drops Lemongrass drops (I use these from Ocado: Holy Lama Lemongrass Extract Spice Drops 5ml) OR 1 tsp of lemongrass paste
  • 3 drops of liquid Stevia OR your choice of sweetener - sweeten to taste.
Instructions
  1. Pre-heat oven to moderate temp - Mix all the marinade ingredients together in a shallow baking dish. Add the cod and turn once to coat. Bake for about 20minutes or until flesh is opaque and flakes with a fork.
  2. Remove cod to a warm place and transfer the marinade to saucepan. Simmer on low, stirring constantly until mixture thickens slightly. Plate up, pour over the sauce and serve.
  3. In the pic I have served it over shirataki rice (slim rice) with some chopped, cooked red pepper and a side of spinach souffle and green beans.
Notes
Coconut aminos can be ordered through Amazon, they are higher in carbs than soy sauce or soy aminos but good if you are avoiding wheat and soy.
Nutrition Information
Serving size: 1 fillet Calories: 93 Carbohydrates: 7g Protein: 13g

cod prep

Sea Bass with Miracle rice – Kim’s Club

sea bass with miracle rice

 

I love fish and Sea Bass is one of my favourites.  I buy sea bass fillets, boneless and grill them.  So quick and easy – really delicious.  I suppose you could serve 4 with this recipe but in my home I make it for 2!  I told you I was greedy…..

sea bass prep

Sea Bass with Miracle rice - Kim's Club
Grilled sea bass - crispy skinned and succulent on a bed of miracle rice, (slim rice, shirataki rice - depending on where you buy it!)
Author:
Recipe type: Fish
Serves: 2
Prep time: 
Cook time: 
Total time: 
Ingredients
  • 4 Sea Bass fillets
  • 1 large red pepper, diced ( I use the grilled and skinned peppers in brine, but you can use fresh if preferred. Feel free to add other veg you like)
  • 1 tbsp of coconut or oil oil
  • Mixed spice - your choice. I like American Old Bay, Barts Moroccan or Piri Piri spice but mixed herbs are lovely as well.
  • 1 Pkg of Slim rice (Also called Miracle rice, Shirataki Rice or Eat Water slim rice).
  • Salt and pepper
  • 1 Lime, halved
Instructions
  1. Prepare the rice by emptying into a colander and rinsing very well. This product is made from seaweed and therefore has a 'fishy' smell initially. This disappears with preparation. When it is well rinsed add to a frying pan over medium heat and fry until the water has evaporated and it starts to 'squeek'. Add half a tbsp of your oil and the peppers (plus any other veg if having), a pinch of spice and/or herbs, salt and pepper and stir fry until heated through and veg are cooked. Keep warm.
  2. Heat your grill to high. Warm the remaining oil in a shallow dish or tray for the grill. Add a grind of salt and some spice/herbs. Place your fillets skin side down and move around to give the skins a film of oil. Turn skin side up and place under the grill until the skin bubbles and crisps. Serve on a bed of the rice with half a lime each to squeeze over.
  3. I like to serve it with a side of buttered spinach.
Nutrition Information
Serving size: 2 fillets Calories: 160 Fat: 9g Carbohydrates: 2g (0net) Fibre: 3g Protein: 17g

 

Low Carb Mini Chocolate Cakes – Kim’s Club

Low Carb Mini Chocolate Cakes - Kim's Club
Little bites of chocolatey yumminess....
Author:
Recipe type: Dessert, Treats
Serves: 18
Prep time: 
Cook time: 
Total time: 
Ingredients
  • Almond Flour 50g/2oz
  • Coconut Flour 25g/1oz
  • Cocoa Powder 1tbsp
  • Erythritol 50g/2oz*
  • Liquid Stevia 5 drops
  • Salt ¼ tsp
  • 3 eggs
  • Almond Milk Unsweetened 150ml/5.5oz
  • Vanilla Extract ¼ tsp
  • Baking Powder ½tsp
  • Plain Yogurt (Can substitute plain coconut yogurt such as Co-Yo) 1tbsp
  • TOPPING:
  • Stevia Sweetened Dark Chocolate (or 80% chocolate)** 100g/4oz
  • Butter 1tbsp
  • Liquid Stevia or Sucralose 5 drops
Instructions
  1. Preheat oven to Gas Mark 5, 190C, 375F. Grease a mini muffin pan well (recipe makes about 18 so you may need 2 batches). In a bowl mix the flours with the cocoa, erythritol, salt & baking powder. In a jug mix the eggs, 5 drops liquid stevia, almond milk, vanilla and yogurt. Add to dry ingredients and mix well. Fill muffin cups two-thirds full and back for about 10 minutes or until the tops are dry and springy. (Alternatively use a regular size muffin tin - makes about 12, adjust nutrition accordingly and bake 12-15m).
  2. While the muffins are baking, prepare the topping: gently melt the chocolate with the butter, add 5 drops of stevia and mix well. When muffins are done and cooled to room temp, remove from tin and glaze with chocolate. Refrigerate until set. To make chocolate leaves, melt a bit of plain chocolate and with a pastry brush carefully paint the chocolate onto the shiny side of a rose leaf. Freeze until firm, then gently peel the leaf from the chocolate. Push into the muffin while topping is still soft. I store these in a ziplock bag in the fridge.
Notes
*Erythritol may be substituted with Swerve, omit the stevia (or sucralose) drops from the batter.
**If 80% chocolate is used increase calorie count to 65 per cake. Other nutrition is 2g carbs, 2g fiber, (0 net carbs) 5g fat, 2g protein.
Nutrition Information
Serving size: 1 Calories: 60 ** Fat: 4g Carbohydrates: 3g (0net) Fibre: 3g Protein: 3g

mini chocolate cakes

Avocado Devilled Eggs – Kim’s Club

Here is a little variation on devilled eggs – looks pretty and a lovely fresh taste with the addition of avocado and lime juice!

Avocado Devilled Eggs - Kim's Club
Lightly spiced avocado and lime devilled eggs - so good and good for you!
Author:
Recipe type: light meal, appetiser
Serves: 4
Prep time: 
Total time: 
Ingredients
  • Eggs - 4 medium hard boiled
  • Avocado - 1
  • Fresh - Lime Juice, 1 tbsp
  • Garlic Salt - 1 tsp (1g)
  • Tabasco, Green Jalapeno - 1 tsp. (5mL)
  • Cayenne pepper
Instructions
  1. Halve the eggs and mash the yolks with the rest of the ingredients using a fork or small blender. Check seasoning, fill egg halves with mixture (use a piping bag if you want to be fancy!) and sprinkle with cayenne pepper.
Nutrition Information
Serving size: 2 halves Calories: 128 Fat: 10g Carbohydrates: 5g (2g net) Fibre: 3g Protein: 6g

avocado devilled egs

Low Carb Baked Custard – Kim’s Club

Sometimes only ‘nursery food’ will do.  You know, times when you are feeling low and maybe just a little bit needy?  When you want something your mother used to make?  Well, this is my thing.  I adore baked custard.  But I wanted to make one that didn’t have much dairy (in fact you can make it with no dairy if you use a dairy-free butter substitute).  I also wanted a low calorie treat AND low carb ’cause that’s how I’m hangin’ these days!  Still, it really needs to BE a treat with a luxurious mouth feel.  I figure some of you might feel the same – so here it is!

5.0 from 1 reviews
Low Carb Baked Custard - Kim's Club
A luxurious tasting low calorie and low carb baked custard, sprinkled with nutmeg.
Author:
Recipe type: Dessert
Serves: 4
Prep time: 
Cook time: 
Total time: 
Ingredients
  • 2 eggs
  • 200ml/7oz Sugar Free Almond Milk (I use Alpro)
  • 10g/1 heaped tsp of butter, ghee or coconut oil
  • 80g/1/2cup Sukrin (Erythritol) Granular (see link on right side of page)
  • (For Paleo substitute honey or maple syrup, stats are for sugar free)*
  • 1tsp Vanilla
  • pinch of nutmeg
  • Boiling water, about a litre
Instructions
  1. Preheat oven to gas mark 4, 180C, 350F. Take a deep baking tin and place 4 ramekins inside.
  2. Warm the almond milk with the butter (or substitute) until butter melts. With a blender or whisk, blend in the eggs, Sukrin and vanilla until very well combined. You may add a bit of nutmeg to the mixture if desired.
  3. Fill the ramekins, sprinkle tops with nutmeg and place baking tray in the oven. Pour boiling water into the tray carefully before shutting the oven door.
  4. Bake about 30 minutes or until knife inserted in center comes out clean.
Notes
*for Paleo sweeten to taste with honey or maple syrup and use ghee or coconut oil
Nutrition Information
Serving size: 1 Calories: 57 Fat: 5g Carbohydrates: 1g (0net) Fibre: 1g Protein: 3g

baked custard

Low-Carb ‘Eat your Greens’ Avocado soup & Bone Broth – Kim’s Club

Low-Carb 'Eat your Greens' Avocado soup - Kim's Club
Healthy and scrumptious soup made creamy with avocado.
Author:
Recipe type: Soup
Serves: 4
Prep time: 
Cook time: 
Total time: 
Ingredients
  • 1.5 litres/4 cups of bone broth, stock or water with 2 stock cubes added
  • 1 large bag (about 3 cups) of greens such as spinach, watercress or rocket (arugula)
  • 1 clove of garlic (optional)
  • 1 shallot (optional)
  • 1 avocado pitted and scooped from it's shell
Instructions
  1. Put all ingredients into a large pot and simmer for 15 - 20 minutes or until greens and garlic (if using) are tender.
  2. Blend until smooth, adjust seasoning and serve. Add a swirl of sour cream or greek yogurt if desired.
Nutrition Information
Serving size: ¼ Calories: 70 Fat: 6g Carbohydrates: 6.5 (3.5net) Fibre: 3g

Avocado:rocket soup

bone broth soupSo I fancied some bone marrow and bone broth. I went to the butcher and asked for a marrow bone. He said, “large or small?” Well, I said large – it was only £1 either way. So he gives me the entire hip socket of a cow! I roasted it for about 1.5hrs on low, ate the marrow, stuck the whole thing in a stockpot (thank goodness I have a big one!), covered it with water, added a couple of garlic cloves and some sea salt and simmered it for about 10 hrs. After I cooled it, skimmed off the fat and strained it I stuck it in the fridge to make soup later. There was so much gelatin in that broth that it set quite solid! Oh, it was lovely and so good for my own, old bones!

Low-Carb Grilled Goats Cheese Salad – Kim’s Club

Low-Carb Grilled Goats Cheese Salad - Kim's Club
Grilled goats cheese salad with pesto dressing and toasted pine nuts for a light lunch or starter/appetiser.
Author:
Recipe type: salad
Serves: 2
Prep time: 
Cook time: 
Total time: 
Ingredients
  • 1 100g/3.5oz round of goats cheese (with rind, I use Capricorn English Goats Cheese)
  • 70g/2.5oz Wild Rocket (Arugula)
  • 10g/1/4oz Toasted Pine nuts
  • For the pesto:
  • 3 tbsp Parmesan, finely grated
  • 1clove garlic
  • 50g/2oz pine nuts
  • 40g/about 1.5 cups fresh basil
  • 5 - 6 tbsp olive oil
  • Extra olive oil and lemon juice for the dressing
Instructions
  1. divided the rocket (arugula) between 2 plates. Split the cheese in half lengthwise and place cut side up on grill pan. Smear a bit of olive oil over the cut surface and grill until just turning golden and bubbly.
  2. Toast the 10g of pine nuts in a dry fry pan shaking frequently until golden (careful, they burn easily).
  3. To make the pesto, add all pesto ingredients to a bullet blender and blend until finely chopped and blended. (This will keep in a jar in the fridge for a week). Take 2 tbsp of pesto and add lemon juice and olive oil to make a liquid consistency (about a tsp of lemon and 1-2 tbsp of olive oil).
  4. Place the grilled goats cheese on the greens, scatter with the toasted pine nuts and drizzle over the pesto dressing.
Nutrition Information
Serving size: 1 Calories: 295 Fat: 27g Carbohydrates: 1.7g (.87gnet) Fibre: .83 Protein: 20g

goats cheese salad

Low-Carb Strawberry Slushy Beverage – Kim’s Club

Low-Carb Strawberry Slushy - Kim's Club
Lovely, cold, strawberry slushy!
Author:
Recipe type: Beverage
Serves: 1
Prep time: 
Total time: 
Ingredients
  • 100g/1 cup of frozen, unsweetened strawberries. (I buy fresh and freeze them myself).
  • 16 fluid oz of water
  • 1 tsp of lemon or lime juice
  • Sweetener of choice to taste (I generally use Stevia, about 2 tsp)
Instructions
  1. Place all ingredients into a blender and blend on high until smooth but still icy and slushy. ENJOY!
Nutrition Information
Serving size: 1 Calories: 30 Carbohydrates: 6g (5g net) Fibre: 1g

strawberry slushy

Globe Artichoke – Kim’s Club

Globe Artichoke - Kim's Club
Lovely globe artichoke, simmered with herbs and spices.
Author:
Recipe type: light meal/side dish/starter
Serves: 1
Prep time: 
Cook time: 
Total time: 
Ingredients
  • Globe artichoke -1 per person
  • 1 bay leaf
  • 1 clove garlic
  • 6 whole cloves (spice)
Instructions
  1. Prepare the artichokes: If the leaves have spiky ends, trim tips with scissors. (This was always my job as a kid!). Cut stem off at base so the artichoke will sit.
  2. Take a large pot (large enough to sit the artichokes in, base down, with a lid), add bay, clove and garlic, then artichokes. Fill with water halfway up sides of the artichokes, put lid on and bring to a simmer.
  3. Simmer about 40 minutes for medium size artichokes, or until a leaf can be pulled away easily.
Notes
Serve with melted butter, mayo, hollandaise or any dip of choice. Pull leaves, dip in sauce, scrap flesh from base of leaf with teeth. When you get to the centre, remove small leaves and scrap the hairy choke from the base with a knife or spoon and discard. Slice the meaty base and dip...mmmmmmm.

Great diet food - low calorie (depending on dip!), low carb and labour intensive so you feel you are having a real meal! Also very good for the digestion.
Nutrition Information
Calories: 60 Carbohydrates: 13g (6net) Fibre: 7g

artichoke cookartichoke:cut

Low Carb Mushroom Omelet – Kim’s Club

Low Carb Mushroom Omelet - Kim's Club
A quick, low carb, low calorie, flavourful omelet
Author:
Recipe type: Breakfas/Brunch/Lunch
Serves: 1
Prep time: 
Cook time: 
Total time: 
Ingredients
  • 100g/1 cup chestnut mushrooms, chopped
  • 100ml/31/2 oz unsweetened almond milk
  • 25g/1 oz soft goats cheese
  • 1 tsp xanthan gum
  • ½ tsp worcestershire
  • ½ vegetable stock cube
  • ¼ tsp garlic granules
  • ½ tsp mixed herbs
  • 1 egg
Instructions
  1. Combine all ingredients except mushrooms and egg in a saucepan. Bring to a simmer, whisking well until well combined and thickened. Add mushrooms and simmer for a few minutes.
  2. Heat a small, non-stick fry pan. Beat egg and add to pan, swirling to cover bottom. When just cooked through, add mushroom mixture, fold over and serve.
Nutrition Information
Serving size: 1 Calories: 175 Fat: 12g Carbohydrates: 4 (1g net) Fibre: 3g Protein: 8g