Coconut Chicken Keto Curry

I love curry – and I could eat it all day! Coming into Winter in Australia I wanted to make a nice warm keto meal, with my favourite ingredient coconut!

Makes 3 meals

Total cooking time 40 minutes.

Ingredients:

  • 1 kilo of Chicken breast or Chicken thigh fillets
  • I 400ml can of coconut milk (I used TCC )
  • 2 Tbsp organic coconut oil
  • 1 Tbsp curry powder ( I used Clive of India)
  • 1 tsp garlic powder
  • 1 tsp grated ginger
  • 1 Tbls salt & pepper
  • 1 brown onion
  • 1 tsp cumin powder
  • 1 tsp turmeric
  • 1/2 cup of water

Method: 

Slice up all of the chicken into small pieces and the onion.

In a large pot on the stove heat up the 2 Tbl spoons of coconut oil.

Add in the sliced onion. Once the onion is cooked add the chicken pieces. Cook on medium heat for 5 minutes.

In a small bowl add all the spices together and then slowly sprinkle the spices over the chicken and onion in the pot.

Add the 1/2 cup of water and mix well. You should have a nice yellow paste.

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Keep cooking on medium heat with the lid on for 20 minutes.

After 20 minutes – pour in the whole 400mls of coconut milk and stir well.

Turn stove down to a simmer and cook for another 20 minutes.

DONE!
If you would like a larger meal you can also make cauliflower rice to serve with it. Also in this recipe I have not added any vegetables, but to fill you up more I would defiantly recommend it!

The smell it leaves through the house is divine!

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20170617_093807 My helper today 🙂 Mia

 

 

 

 

 

 

 

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Chicken & Zucchini Carbonara for the whole family!

I love pasta but we all know on keto its a huge thing to avoid, so why not make a healthier alternative! This recipe will feed the family and if you are lucky there may will be left overs too!

Feeds: 4

You will need:

  • 6 Zucchinis
  • 2 table spoons of butter
  • Salt & pepper
  • 5 Kilo of chicken breast
  • 250g sliced mushrooms
  • 250g bacon pieces
  • 1 brown onion
  • 600mls Thickened cream

Method

Using a spiralizer, I used this one, spralize all 6 zucchinis so they all form a pasta resemblance. ( I use this one http://www.buyveggetti.com/)

Slice up all of the mushrooms.

Slice up all of the bacon.

Slice up the chicken breast into small pieces and cook in a frying pan until golden.

In large pot heat the 2 Tbl spoons of butter or coconut oil on medium heat.

Add the mushrooms, onion and bacon. Cook for 5 minutes, stir so onions don’t burn.

While the mushrooms and chicken breast are cooking. Place all zucchini noodles in a large bowl and cover them with boiling water for 8 minutes.

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Add the 600mls of cream to the pot with the mushrooms, onion and bacon. Also add the salt and pepper. Stir well. Turn stove down to simmer.

Once cream has started to bubble, drain the zucchini noodles and add them to the pot with the cream, mix well. Cook for 15 minutes.

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When there is 5 minutes to go add all of the chicken breast pieces to.

Done – enjoy!

Tip: to hide the green zucchini look from the kids, peel the green skin off before you spiral them, so they will only see white noodles in their bowl.

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My Keto Waffles and Keto Ham and Cheese Toasted Waffle Sandwich

Miss waffles? Miss ham and cheese toasted sandwiches! Fear no more!! After trying my keto Waffles and Keto waffle ham and cheese toasted waffle sandwich you will never crave carb loaded bread again!!

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You can follow me on instagram for more yummy upcoming food pics @lauras_ketowayoflife

Ingredients you need for the waffle batter: 

  • 2 eggs
  • 3 table spoons of cream cheese.
  • 1 table spoon of melted butter
  • 1 teaspoon of stevia for a sweet taste (optional)

Add eggs and cheese to a blender or nutri bullet.

Pour blended mix into waffle iron.

Makes 5 Waffles.

I ate 3 waffle with the melted butter and stevia on top.

THEN

Used the last 2 waffle to make the Keto Ham and cheese toasted waffle sandwich!

Just add

  • 1 slice of ham and a thick slice of cheese and melt in a pan or under the grill.

Delicious!

Check out my YouTube video for more instructions:

https://youtu.be/KIImFoBImxU and tell me what you think x

Keto on!

Laura x

Low Carb Zucchini Chocolate Brownies

Zucchini chocolate brownies – Makes 12

Ingredients

  • 3 x zucchinis
  • 2 x bananas
  • 3 x eggs
  • 1 Tbl spoon x vanilla plant based protein powder
  • 1 x Tbl spoon of psyllium husk
  • 50g of almond meal
  • 2 x Tbl spoons cocoa powder
  • 2 x tsp Baking Powder
  • 2 droppers of liquid stevia
  • 1 teaspoon of granule stevia

 

METHOD

Preheat oven 180’c (fan forced)

Finely grate – 3 x zucchinis – 426g

Add 2 x mashed bananas (80g each banana) – add bananas and zucchinis together in a mixing bowl. (if you dont want to use banana add 1 extra zucchini

Mix all together and add 3 x whole eggs – mix ingredients well.

Add 1 table spoon of vanilla protein powder I use plant based protein

1 x table spoon of psyllium husk

add 50g of almond meal

– Mix all together

Add 2 x table spoons raw cocoa powder

Mix well

Add Stevia – 1 x tea spoon granule stevia and 2 x dropper of stevia

Add 2 x tea spoons baking powder and 1 teaspoon of salt

Mix all together. Pour into a greased baking tray.

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Cook for 40 mins at 180’c  – keep checking the center with a skewer if it  comes out dry its done. Don’t let it burn.

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HAPPY EASTER!

Makes 12 pieces

Macros per serve

Calories 98 cals

Fat 4.6g

Carbs 6g

Protein 5g

 

 

 

 

 

Garlic & Cheese Lebanese Lettuce Leaf Wraps

I love Lebanese food but there is always so much bread items on the menu or I dont have time to stop in for take away on my way home from work and explain that I want a chicken, cheese, garlic and no bread wrap but wrapped in a lettuce wrap.. Im sure you know where Im coming from!

So tonight I have made my own version of a delicious Lebanese chicken, cheese and garlic wrap all wrapped up in a fresh lettuce leaf! Well leaves, as I had 3!

Ingredients:

  • 300 grams of chicken breast cooked and shredded
  • 3 Lettuce leaf cups
  • 100 grams of mozzarella cheese
  • 1 x teaspoon of crushed garlic
  • Moroccan Spice

Garlic Sauce Ingredients

  • 1/2 teaspoon of cumin powder
  • 200g whole egg mayonnaise
  • 1 teaspoon of crushed garlic
  • salt and pepper

METHOD

Making the garlic sauce: 

  • Add the whole egg mayonnaise, crushed garlic, salt & pepper and cumin powder into a bowl and mix well.

Cooking the chicken and making the wraps

  • Cook the chicken breast and season with spices to your liking.
  • Once the chicken is cooked shred it into pieces
  • place the chicken on a plate so its all flattened out.
  • cover the chicken with the garlic sauce – add as much as you would like
  • cover the chicken with the mozzarella cheese
  • put in the microwave for 40 seconds so the cheese and sauce melt through
  • Scoop out the chicken mixture into your 3 lettuce cups, wrap them up and enjoy!

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Low Calorie Pumpkin, Zucchini & Turmeric Winter Meal

I hate Winter! Im not someone who handles the cold well, but I do love making warm dishes over salads any day! Here is my recipe for a quick easy, healthy, nutrient packed low calorie meal!

Pumpkin, Zucchini & Turmeric Low Calorie Fry Up

You will need:

METHOD

  • Slice the pumpkin and Zucchini and heat the pan. Do not add any oils or fats to the pan as they are high in calories, if you have a bad pan or are not counting calories add as much butter/ keto approved oil as you want.
  • Once the frying pan is  hot – add the pumpkin and zucchini into the pan on medium heat add the 1 cup of water and turmeric – stir and cover with a lid.
  • Cook for 5 minutes string occasionally.
  • In a microwave container add all of the cauliflower & broccoli, cover with water and cook in the microwave for 5 minutes.
  • After microwave vegetables are done drain and add to the frying pan.
  • Cook all vegetables together add salt, pepper and spices I like to use rosemary – keep the lid on.
  • If you want a more stew type texture with pumpkin juice just add more water towards the end.
  • Once vegetables are all soft and cooked together its done. Enjoy!

Calories: 170 yep all that for only 170 cals!

veg

If you want to add more fats you can add coconut oil and a yummy melting cheese! Like I have done below with mozzarella cheese, making it like a vegetable bake.

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My Low Carb Chicken Soup Recipe

I know we are not in Winter as of yet, but I always find soups fill me up and I stay full for a long time. I love making big batches of soup, its a great meal prep, its healthy and its a great lunch for work for the week. I like to add coconut oil or butter to my soup to make sure my fat intake is up there to.

Why is chicken soup good for the body? The salt in the soup and its warmth soothes the body and keeps our sodium levels up. A study claimed to have shown that it also has anti-inflammatory properties, which can relieve congestion too especially when you have a cold. Soups are packed with lots of whole foods and great nutrients and its very easy to make.

INGREDIENTS

Makes 7 meals

  • 1 bunch of celery
  • 2L of water (you can use a low carb liquid chicken stock if its in your macros)
  • 1.5 kilos of chicken breast
  • 3 x carrots sliced
  • 1 Tbl of garlic minced
  • 1 Tbl of Ginger minced
  • Salt and pepper as much as you like
  • 200g baby spinach
  • 2 x zucchini
  • 1 x Tbl Chilli flakes
  • 1 x Tbl Masterfoods Roast veg seasoning
  • 1 x Tbl dried mixed herbs
  • 1 x brown onion

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METHOD

  1. Boil the 2L of water into a large cooking pot
  2. Slice up all the vegetables
  3. Add the minced garlic and ginger
  4. Add the chicken into the boiling pot and add pepper and pink salt
  5. Add all sliced vegetables (except for the baby spinach)
  6. Boil ingredients on high-medium for 30 minutes
  7. After 30 minutes remove the chicken breast from the pot and shred the chicken into pieces
  8. Place shredded chicken back into the pot and cook on high for 15 minutes
  9. Always keep the lid on the pot to keep the moisture in
  10. Add more salt and pepper
  11. After 45 minutes the soup is done!
  12. Eat straight away or wait for the soup to cool to make up lunches to put in containers freeze. Great meal prep!
  13. I always add the spinach to the soup or meal at the end. Spinach shrinks too much but I enjoy it floating in the hot soup. If Im meal prepping I will put 1 handful of baby spinach in each container and freeze it. Its still tastes amazing.
  14. **Add 1 teaspoon of butter or coconut oil to each meal to up your fats.

 

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Low Carb Dark Chocolate Cake

Its hard on keto when you want to have your cake.. and eat it to! Well now you can! Occasionally! As I always say, we started this way of life to ditch the junk and welcome the healthy whole foods..

But if the time comes and you need to make a cake you can all enjoy this is the one I would make! Its full of chocolate.. literally.. and tastes amazing! Even those NOT on keto loved it!

The Low Carb Dark Chocolate Cake

INGREDIENTS

  • 300g 90 Lindt dark chocolate
  • 175g butter
  • tsp vanilla essence
  • 6 eggs
  • 6 tbsp double/heavy cream
  • 4 tsp granulated sweetener of choice I choose stevia

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METHOD

  1. Melt the chocolate and butter together over a low heat on a saucepan. Remove from the heat and allow to cool slightly before adding the vanilla extract. 20170305_085503
  2. In another bowl beat the eggs, cream and sweetener together for 3-4 minutes (I used a hand blender). It will go frothy and remain runny.

  3. Slowly add the egg mixture to the chocolate mixture in the saucepan, stirring all the time. As you add more egg mixture, the chocolate and butter will thicken to the consistency of custard.
  4. Pour into a prepared tin round cake tin. Grease a loose bottom cake tin with butter then make sure the tin is connected correctly to stop the mixture from leaking. 20170305_085600
  5. Bake at 180C/ 350F for 20 minutes, or more depending on your oven. Bake until it is just set in the centre, do not overcook the cake.

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    6. Serve with whip cream and berries.. It lasts in the fridge for 5 days.. if it doesn’t get eat all at once.

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Superfood – Flaxseed & Cinnamon Muffin Made In 60 Seconds!

It was only recently that I realised that linseeds and flaxseeds were the same thing. DOH! As I had been looking for flaxseeds everywhere! Anyway..

You can watch this vlog on my you tube channel here.

Lately I had been doing so much reading about why these little super foods are so good for us. Here are a few reasons why:

  1. They are high in fiber but low in carbs (great for keto!)
  2. Helps create better hair and skin
  3. Weight loss
  4. Lowers cholesterol
  5. They are gluten Free
  6. Great for the digestive system
  7. High in good fats Omega 3 (awesome for keto!)

…and there’s so much more..

Something else I found interesting, as flaxseeds are high in fiber and tiny little super food seeds, you dont really get the whole benefits from them if you are just eating them whole as they will come out how they went in to the body. So for best results make sure you ground up the seeds before you use them in a meal as the body will absorb them much better through the digestive system that way.

So we all love desserts but many muffins or mug cakes call for alot of almond meal, oils, cocoa powder, dark chocolate etc so I was happy to make an actually really healthy treat that pretty much contains no carbs and high fiber! Here is my flaxseed & cinnamon muffin made in 60 seconds.

INGREDIENTS:

  • 1 Egg
  • 1/2 teaspoon of baking powder
  • 1/2 teaspoon of stevia (optional)
  • 1/4 of ground flaxseeds/linseeds
  • 1 tsp of butter
  • 1 tsp of ground cinnamon

 

METHOD:

  1. Ground the 1/4 cup of flaxseeds in a food processor
  2. Add ground flaxseed to a microwave safe mug or ramekin 
  3. In the ramekin also add the baking powder, stevia, cinnamon, butter and the egg.
  4. Mix all the ingredients together really well.
  5. place remekin/mug in the microwave (mine is a 1100 watt) for 60 seconds to cook!
  6. Remove from microwave – careful as mug will be hot
  7. Tip out onto a plate or eat warm from the mug. DONE! Very Easy!
  8. You can add whipped thickened cream or butter ontop if you would like to add a bit more flavour and moisture.

This recipe is very bland, especially to those who love chocolate keto desserts. If you love cinnamon you can always add 2 teaspoons of cinnamon for a stronger flavour (but i dont like it that much). I was happy with this serving, it was very filling and I took my time enjoying it with some strawberries.

If you are after a chocolate cake this is not it. But you could always add 1 teaspoon of organic cocoa powder to the mix to give you a chocolate flavour while you also then can also enjoy the benefits of the flaxseeds.

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My Beef Mince (ground beef) Chili, Curry & Vegtable Fry Up

On a busy week night I love coming home and cooking a quick easy meal, but I also want it to be healthy and not boring. So tonight I have made a yummy chili, curry beef mince dish with cabbage and carrot and of course a zucchini too. And yes I did cheat and buy a bag of already pre-cut cabbage and carrot mix from Woolworth’s as this was more handy for my busy schedule.

Beef mince, chili, curry with cabbage, grated carrot and sliced zucchini.

Ingredients 🍃
250g beef mince
1 x 200g bag of Woolworth’s fresh veg- cabbage & carrot mix
1 x fresh zucchini
Salt & pepper
1 x teaspoon of chill powder
1/2 teaspoon of chill flakes
1 teaspoon of curry powder
1 x teaspoon of turmeric powder
1 cup of water.

Method:
Cook the beef in the frying pan on medium heat.
Once mince is brown add the packet of Woolworths cabbage and carrot mix to the pan.
Also add the chili flakes, chili powder, curry powder and tumeric into a cup of water. Mix well and add to pan.
Place lid on the pan and simmer on low for 10 minutes, stir occasionally.

Then serve hot.
Yummmm!

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