Category: Low-Carb Cooking & Recipes

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Cook Something – Beef Goulash Soup

A bowl of creamy tomato soup topped with microgreens and a swirl of cream, perfect for keto weight loss, served on a dark wooden table with buttered slices of seeded bread, spoons, and a pepper shaker nearby.

This hearty beef goulash soup is popular in Austria and Hungary and is great for lunch or dinner.

Hungarian cuisine is mostly continental Central European, with some elements from Eastern Europe such as the use of poppy, and the popularity of kefir and quark. Paprika is often associated with Hungary and is used prominently in several dishes. Traditional Hungarian paprika is characterised by its bright colour and distinct heat, differentiating it from milder variations of paprika popular elsewhere in the world. Other herbs and spices commonly used in Hungarian cuisine include garlic, marjoram, caraway seeds, celery seeds and dill seeds. Typical Hungarian food is heavy on dairy and meats, similar to that of neighboring Czech and Slovak cuisines. Chicken, pork and beef are common such as beef goulash soup. Turkey, duck, lamb, fish and game meats are mostly eaten on special occasions. Hungary is also known for relatively inexpensive salamis and sausages it produces primarily from pork, but also poultry, beef and others.

This recipe serves 4.

Ingredients

  • 4 tbsp butter
  • 2 medium onions (chopped)
  • 1⁄2 cup grated carrot
  • 2 medium stalks of celery (sliced)
  • 3 cloves garlic (sliced)
  • 1 medium red pepper (diced)
  • 150 g beef mince
  • 125 g button mushrooms (sliced)
  • 1⁄2 tsp paprika
  • 1 tsp smoked paprika
  • 2 tsp ground cumin
  • 2 tsp ground cinnamon
  • 1 tbsp dried thyme
  • 1 tbsp tomato paste
  • 1 whole bay leaf
  • 1 400g tin whole peeled tomatoes (blended)
  • 1⁄2 cup greek yoghurt (or sour cream)
  • 3 tbsp chopped parsley
  • 750 ml chicken stock

Method


  • 1. In a pot sauté the onions, carrot, celery, mushroom and red pepper in the butter until soft and beginning to colour.
    2. Add the garlic, cumin and cinnamon and sauté until the mixture becomes aromatic.
    3. Add the beef mince and fry until browned. Make sure to stir it well while it is cooking so that no meaty lumps form.
    4. Add the paprika, smoked paprika, thyme, tomato paste and bay leaves and gently fry for a minute,
    5. Add the tinned tomatoes and chicken stock and simmer for 30 minutes.
    6. Remove from the heat and stir in the yoghurt and chopped parsley.
    7. Season well with salt and pepper.

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Cook Something – Low-carb bread, cookies

A loaf of dark bread, a small pile of round, golden-brown keto weight loss cookies, and a blue dish filled with butter sit on a wooden board.

I sincerely admire home bakers who create beautiful Christmas confections. My prosaic low-carb Christmas bread and cookies baking suits me just fine.

High days and holidays inspire me to try new recipes for low-carb bread and cookies. I’ve experimented with several low-carb bread recipes and Fiona’s Banting bread still comes out tops for me because it is delicious, really not difficult to make, has a great shelf life just keeping it in the fridge, and according to my calculations has 4.7 grams of carbohydrate per slice.

Often a few slices of this bread with some butter, cheddar cheese and slices of cucumber, constitutes a meal for me.

My grandchildren, and everyone else for that matter, enjoyed the chewy honey and coconut cookies that are dead easy and quick to make.

Here’s the recipe:

Chewy Honey And Coconut Cookies

Ingredients

  • 3 tablespoons honey
  • 90 grams butter
  • 1 egg
  • 1/4 cup milk
  • 1 teaspoon vanilla extract
  • 1 1/2 cups almond flour
  • 1/2 cup desiccated coconut

In a mixer, cream together honey and butter until light and fluffy.

Add the egg, milk and vanilla and mix until combined.

Mix in the remaining ingredients to form a soft dough.

Chill the dough in the fridge for an hour.

Line a cookie sheet with silicone baking paper and roll the dough into 15 balls. Place them on the baking sheet and press them down with a fork, making sure they have enough room to spread.

Bake for 12 – 15 minutes in an oven preheated to 170 degrees C.

Cooks Note:

Go easy with these cookies as they each have 8 grams of carbohydrate. Only have them if you are in the keto maintenance phase.

Reference:

https://app.realmealrevolution.com

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Cook something – Roast Chicken

A whole roasted chicken sits in a pan surrounded by cooked vegetables and herbs, with golden crispy skin—an ideal keto weight loss meal with delicious juices pooling at the bottom.

Quantities given are for 4 servings

Make a point of sourcing organic chickens rather than free-range for this keto staple roast chicken. Although free-range birds are not penned, they are still fed hormones.

Ingredients

1 head garlic
Dried thyme
Parsley
Oregano
4 tbsp melted butter
1 medium white onion (quartered)
1 whole chicken
2 large lemons (quartered)
1 handful fresh thyme
2 medium red onion (quartered)

Method

    1. Preheat your oven to 200°C.
    2. Cut the garlic in half vertically through the middle.
    3. Peel the cloves off one half of the garlic and place them in a pestle and mortar with the dried herbs and the melted butter</b>.
      4. <li>Mash together with some seasoning  make a paste.&lt;/li> <li>Rub the 
chicken
     all over with the paste and season well with salt and pepper.
  1. Place the quarters of one onion and a lemon in the cavity of the chicken with some of the fresh thyme.
  2. Place the remaining ingredients into a roasting tray and place the chicken on top.
  3. With a piece of string, tie the legs together to keep the aromatics in the cavity (the most basic form of trussing).
  4. Roast for 70 to 85 minutes, depending on the size of your chicken. Check to see if the chicken is cooked by sticking a skewer into the thickest part of the leg – the juices should run clear. If not, return it to the oven for another 10 minutes and check again.</li></li> </ol>
<h4>Cook’s Tip

If your keto staple roast chicken is done properly, not only do you get some good fat in the tray for later use, and obviously heaps of protein, but more importantly, once you’ve finished carving you can bang that carcass straigh</p>

t into w ater to make a broth.</p>
 
 
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Cook something – Greek Pork Chops

Grilled, herb-marinated pork chops served in a round metal dish, garnished with fresh green herbs and drizzled with a flavorful sauce—a keto weight loss-friendly option on a gray stone surface.

Quantities given are for 2 servings of Greek pork chops. This delicious meal is keto and low-carb friendly.

Ingredients

  • 2 x 250g pork loin chops (skin on)
  • ¹⁄₂ handful fresh oregano (stemmed)
  • ¹⁄₂ handful fresh mint (stemmed)
  • ¹⁄₂ sprig fresh rosemary (stemmed)
  • ¹⁄₂ clove garlic
  • ¹⁄₄ cup olive oil
  • 20 ml lemon juice (zest and juice of 1 lemon)
  • ¹⁄₄ tsp salt
  • 1/8 tsp black pepper

Method

  1. Turn your oven to the highest temperature, and put it on the grill setting.
  2. Lie the chops down on a cutting board and use your knife (and your body weight) to cut through the fat and rind at 2cm intervals.
  3. Blitz everything else in a small jug with a stick blender and pour over the chops in a small dish, then leave them to marinate for an hour or so.
  4. Get a large ovenproof frying pan up to a medium high heat.
  5. Scrape the chops of any marinade and stack them together to make a reconstructed loin.
  6. Now, hold the ‘loin’ together with your tongs and place it fat side down in the pan to crisp the fat up. This should take about 5 minutes.
  7. Then, spread out the chops and fry them on each side for 4 minutes, turning them only once.
  8. To finish off your Greek pork chops, pour the leftover marinade over them and pop them under the grill for another 3 or 4 minutes.

Reference:

https://app.realmealrevolution.com

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Cook something – Brandy and Peppercorn Sauce

A bowl of creamy yellow curry with visible spices and herbs sits on a light stone surface, next to another bowl partially filled with smooth yellow soup—an inviting meal perfect for keto weight loss enthusiasts.

Cook’s comments about brandy and peppercorn sauce:

This recipe is best when it’s made in the same pan you grilled a steak in. The brandy picks up all the burnt bits of meat and seasoning, which adds awesome depth. If you back yourself to do it, use the same pan while your meat rests.

Quantities given are for 250 ml sauce.

Ingredients

  • 4 tbsp madagascan green peppercorns
  • 2 tbsp butter
  • ¹⁄₂ medium red onion (super-finely chopped)
  • 1¹⁄₂ tsp dijon mustard
  • 80 ml brandy
  • 250 ml cream
  • 1 handful fresh chives (finely chopped, optional)
  • 1 pinch salt and pepper

Method to make brandy and peppercorn sauce

  1. First, crush half the peppercorns in a pestle and mortar, or chop them finely with a knife.
  2. Melt the butter in a medium-sized pan over a medium heat and add the peppercorns (whole and chopped) and the red onion, and sauté them gently until the onions begin to caramelise.
  3. Add the mustard and stir it around until it begins to stick to the bottom of the pan.
  4. Now throw in the brandy and light it with a lighter to burn off the alcohol. If that scares you, just boil it until it has reduced by two-thirds. It’ll give you the same end result – but, of course, flambéing looks cooler.
  5. Add the cream, reduce the heat and simmer until the sauce has thickened.
  6. As your last move before serving your brandy peppercorn sauce , season it with salt and pepper and stir through the fresh chives.

Reference:

https://app.realmealrevolution.com

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Cook something – Quick Sticks Doner

Grilled beef skewer on a white plate with sliced red onions, charred tomatoes, and a side of creamy sauce—perfect for keto weight loss—set on a rustic wooden table. A knife rests beside the skewer.

This is a homemade recipe for the mystery doner kebab meat you see rotating on vertical rotisseries in kebab shops. It’s a miniature version but what it lacks in size is made up in flavour – and authenticity!! This is a low-carb and keto friendly meal. Quantities given are for 2 servings of quick sticks doner.

Ingredients

  • 300 g deboned lamb shoulder (sliced into 2mm slithers)
  • ¹⁄₂ tbsp fresh oregano (chopped)
  • ¹⁄₂ tbsp fresh thyme (chopped)
  • ¹⁄₂ tbsp sumac
  • ¹⁄₄ medium red onion (peeled and cut into chunks)
  • ¹⁄₄ cup double thick yoghurt
  • 1/8 cup olive oil
  • ¹⁄₂ tsp salt
  • ¹⁄₄ tsp pepper

Method for making quick sticks doner

  1. For this recipe you will need 2 large, thick bamboo skewers.
  2. Place the oregano, thyme, sumac, onion, yoghurt, oil, saltand pepper in a food processor and whizz them into a smooth paste.
  3. Cover the lamb slices in the paste and mix it well before leaving them in the fridge for an hour or two to infuse.
  4. While the lamb is marinating, fire up your BBQ (you can do this on a griddle pan or hot pan too).
  5. Skewer the lamb onto the skewers, packing each piece as tightly as possible.
  6. Place the skewers on the hottest part of the fire to get as much char action as possible. Five minutes a side should do it.
  7. If you want them cooked all the way through, pop them in the oven at 200 for another 5 – 10 minutes after direct grilling, or put them to the side of the hot coals and leave them in the Weber for 10 minutes with the lid on.
  8. To check how pink they are, use your fingers or the tongs to pull the meat slices apart. You should be able to see all the way to the skewer.
  9. When they’ve reached your desired ‘doneness’ remove them from the heat, stand the skewers upright with one hand and use a knife in the other hand to carve the skewers like a Turkish pro. People will dig it.

Reference:

https://app.realmealrevolution.com

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Cook something – Cauliflower colcannon

A rustic bowl filled with creamy, keto weight loss-friendly mashed potatoes garnished with chopped green onions, placed on a dark wooden surface.

A important part of adapting to a low-carb/ keto way of eating is to restore the health of your gut. We do this by reintroducing foods that fertilize your bowel with beneficial bacteria. These are called probiotic foods. Then we want to feed these beneficial bacteria. Foods such as cauliflower and cabbage are prebiotic foods that feed the good bacteria in our gut. Quantities given are for 1 serving of cauliflower colcannon.

More prebiotic vegetables

To boost the health of your gut biome add these vegetables to your meals: artichoke hearts, asparagus, avocado, green beans, broccoli, brussels sprouts, cabbage, cauliflower celery, chard, endive, fennel, garlic, kale, leeks, mange tout, onions, palm hearts, radicchio, radishes, rocket, shallots, spinach, sugar-snaps and watercress.

Ingredients

  • ¹⁄₄ head cauliflower
  • 1 tbsp butter
  • ³⁄₄ tbsp double cream
  • 1/8 head green cabbage (finely shredded)
  • 1/8 cup spring onions (chopped)
  • ¹⁄₄ handful dill (finely chopped)
  • ¹⁄₄ pinch salt and black pepper

Method for making cauliflower colcannon

  1. Steam the cauliflower
  2. While you’re steaming the cauliflower, saute the cabbage in the butter in a large pan until it soft and translucent.
  3. Once the cauliflower is soft, pour off the water and add the the cauliflower to the pot with the cream and 2 tbsp of butter with some salt and pepper, then puree with the a stick blender.
  4. Now, mix the ‘caulimash’ with the cabbage along with the spring onions, dill and a last round of seasoning.
  5. Serve immediately.

Reference:

https://app.realmrealrevolution.com

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Cook something – Mustard bangers

A skillet filled with browned sausages and chunks of leek in a creamy sauce, perfect for keto weight loss, is served alongside mustard, with a bowl of stew and a dark green napkin in the background.

 

This delicious, quick and easy to prepare meal is low-carb/ keto friendly. Quantities are for 1 serving of mustard bangers.

Ingredients

  • 1¹⁄₂ whole bangers (ask your butcher for ‘no cereal’)
  • ¹⁄₄ tbsp butter
  • 1¹⁄₂ thick leeks (washed and cut into chunks)
  • ¹⁄₂ tbsp hot english mustard
  • ¹⁄₄ cup white wine
  • ¹⁄₄ cup cream
  • ¹⁄₄ sprig thyme
  • ¹⁄₄ pinch salt and pepper

Method for making mustard bangers

  1. Preheat your oven to 220°C and pop the grill setting on.
  2. Get the butter up to a medium heat in a medium sized ovenproof pan and add the leeks to saute.
  3. When the leeks are caramelised, add the mustard, thymeand the wine and reduce it by half while stirring
  4. Once the wine is reduced, add the cream and bring it to the boil. Reduce the sauce by a third, then remove it from the heat.
  5. Arrange the bangers, evenly spaced, in a tray and pop them in the oven until they are dark brown on top. Then flip them over and grill them until they are brown on the other side. Probably 5 minutes a side.
  6. Once they are brown on both sides, add them (juices and all) into the pan and bring the pan back up to a gentle simmer for the sausages to cook through in the sauce. (1 or 2 minutes)
  7. Season with salt and pepper and serve immediately.
 
Reference:

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Cook Something – One pan chicken and mushroom stew

Two pieces of golden brown roasted chicken breast with creamy mushroom sauce, ideal for keto weight loss, garnished with fresh chopped herbs, served on a blue plate against a textured blue background.

One pan chicken and mushroom stew is another winning recipe. Delicious sauce and tender chicken which the family will love. Simple to prepare and great that only one dish is needed!

The quantities given are for 1 serving.

Ingredients

  • 1 large chicken breasts (bone in, skin on)
  • ¹⁄₂ tbsp butter
  • ¹⁄₂ tbsp extra virgin olive oil
  • ¹⁄₄ medium shallot (finely sliced)
  • ¹⁄₄ tsp fresh thyme leaves (chopped)
  • ¹⁄₄ tbsp garlic (minced)
  • 60 g button mushrooms (quartered)
  • ¹⁄₄ cup white wine
  • ¹⁄₄ cup chicken broth (or stock)
  • 0 tsp dried chilli flakes
  • 0 cup cream
  • ¹⁄₄ handful fresh parsley (roughly chopped)
  • ¹⁄₄ pinch salt and black pepper

Method for making one pan chicken and mushroom stew

  1. Preheat the oven to 180°C and season the chicken with salt and pepper.
  2. Heat half the olive oil in a large pan and add the chicken breasts, turning them every couple minutes, until golden brown on each side, then set them aside.
  3. Add the onion and thyme and saute until the onions are softened.
  4. Add the garlic and stir it around for a minute, then add the mushrooms and cook them for 5 minutes, until they are soft.
  5. Pour in the wine and reduce it by half, then add the stock and the chilli flakes and reduce the whole sauce by half again.
  6. Now, add the cream, bring it to the boil and add the chicken pieces back in and pop the pan in the oven for 15 minutes.
  7. Remove it from the oven, season it to taste with salt and pepper and mix through the chopped parsley before

Reference:

realmealrevolution.com

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Cook Something – Saag Paneer

A skillet filled with creamy spinach and paneer curry—a keto weight loss dish—features vibrant green spinach leaves and golden paneer cubes in a rich, spiced sauce, with a spoon resting inside.

Saag Paneer originated in Punjab, a state in Northern India. It has been described as luscious creamed spinach. This saag paneer recipe serves two and takes 25 minutes to prepare.

Ingredients

  • 150 g spinach (chopped)
  • 60 g paneer (cut into 1.5cm cubes)
  • ¹⁄₂ tsp tumeric
  • ¹⁄₄ tsp cayenne pepper
  • ¹⁄₄ tsp salt
  • 2¹⁄₂ tbsp extra virgin olive oil
  • ¹⁄₂ medium onion (finely chopped)
  • ¹⁄₂ tbsp ginger (minced)
  • 2 cloves garlic (minced)
  • ¹⁄₂ whole green chilli (finely chopped)
  • ¹⁄₄ tsp garam masala
  • 1 tsp ground coriander
  • ¹⁄₂ tsp ground cumin
  • ¹⁄₄ cup plain yoghurt
  • ¹⁄₂ pinch salt and pepper

Method for making saag paneer

  1. In a large pan, get the olive oil up to a medium heat and add the onions, ginger, garlic and chilli and saute for 10 minutes until well caramelised.
  2. Now, add the garam masala, coriander and cumin and cook for about 5 minutes.
  3. Then, add the spinach and stir well, tossing to coat the leaves in the spices
  4. Once mixed, add half a cup of water and cook uncovered until the water has completely reduced.
  5. Remove the mix from the heat and stir in the yogurt, 1 tbsp at a time.
  6. Finally, add in the paneer, season to taste with salt and pepper and mix gently on a low heat until serving. If it gets too hot, the yoghurt will split so be careful.

Reference:

Real Meal Revolution