REGULAR LCHFMENUS &RECIPES WEEK 7NAOMI FERSTERAEXERCISE PHYSIOLOGISTEXERCISE SCIENTISTNUTRITIONIST

WEEKSEVENREGULAR MENU

Bacon & Eggs

INGREDIENTS150g bacon4 large eggs15g butter for cooking1/2tsp rock salt1/4tsp black pepper

INSTRUCTIONSCook the bacon and eggs to your preference NOTES:You can add (or take away) anything you like to this quick little cook up.

2 SERVESPREP: 5 MINUTESCOOK: 10 MINUTES

2 SERVESPREP: 5 MINUTESCOOK: 10 MINUTES

INGREDIENTS150g chicken breast (slicedinto strips)15g butter for cooking1 clove garlic (crushed)1tsp paprika1/2 large avocado2 cups spinach50g feta cheeseI preferDanish or Persian15g pine nuts

INSTRUCTIONSSeason the chicken with salt, pepper, garlic and paprikaCook the chicken on a medium heat being mindful not to burn the garlicWhile the chicken is cooking, slice the avocado and fetaYou may want to wilt the spinach first, if not, simply wash, dry then place in a bowlAdd the avocado, feta and pine nutsTake the chicken off the heat and sliceAdd the chicken to salad and serve

NOTE:Serve with a drizzle of olive oil

Chicken &Avocado Salad

4 SERVESPREP: 15 MINUTESCOOK: 30 MINUTES

INGREDIENTS500g peeled green prawns1tsp fish sauce1/2 cup orange juice30g raw almonds50g butter cut up coarsely50g snow peas1/2 large red capsicum thinly sliced500g broccoli cut into small florets400ml coconut cream15g ginger finely grated10g birds eye chilli1 tbsp green curry paste

INSTRUCTIONSMarinate prawns in fish sauce and orange juice for a couple of hoursIn a hot pan, lightly fry prawns in butter until just pink. Remove from pan and setaside.Throw all veggies into the pan with chilli, ginger, lemongrass and curry paste andheat until just cooked. Add more butter if required.Return prawns to pan.Add ¾ of coconut cream and stir through, adding the remainder of the curry pasteor coconut cream to taste.Toss in almonds and stir through.Serve on a bed of cauliflower rice. NOTES:Be careful not to overcook prawns or they will go rubbery. This meal is bestserved straight from the pan, so have your cauliflower rice ready to go.

SeafoodCurry

6 SERVESPREP: 10 MINUTESCOOK: 30 MINUTES

Quick & EasyBurrito Bowls

INGREDIENTS1kg chicken thigh2 tsp curcumin2 tsp ground coriander1 tsp smoked paprika1 tsp garlic powder1 tsp onion powder1 cubes beef stock or broth or liquidstock1 large avocado (mashed)6 tbsp sour cream1/2 head ice-burg lettuce (shredded)2 medium tomatoes (diced)1 small lime (optional)butter for cookingwater if not using liquid stock orbroth

INSTRUCTIONSTurn on the BBQ or turn a frypan to medium heat.Flatten the chicken thighs and cook on the BBQ or in the frypan.Once the chicken is cooked, use a fork to shred it.Turn on a frypan to a low heat and melt the butter.Add the shredded chicken, spices and stock cubes to the pan.A little at a time, add some water to the pan until all the chicken is completelycovered in the spice mixture.Once the chicken is completely covered, season with salt and pepper and removefrom the heat.Serve with mashed avocado, lettuce, tomato, black beans (optional) and sourcream or any accompaniment you like! Drizzle some lime juice over the top. NOTES:You can also have the following accompaniments with your burrito bowl:lettuce, tomato, corn, salsa....whatever you like!!

10 SERVESPREP: 20 MINUTESCOOK: 40 MINUTES

CurriedSausages

INGREDIENTS1kilogram sausages (approx. 12)3tsp curry powder (I used Keens)1tbsp coconut oil1 large brown onion (finely diced)200g cauliflower200g broccoli400g coconut cream400g coconut milk2 cubes vegetable stock100g carrot (sliced)200g potato (cubed)200g sweet potato (cubed)1tsp rock salt1/2tsp black pepper

INSTRUCTIONSCook the sausages first (I do mine in the frypan). Once they arecooked, remove from the frying pan and slice into even pieces.Pour the oil from the sausages into a pot and fry off the onions on amedium heat.Add the curry powder and cook until fragrant.Chop up the cauliflower and broccoli into small pieces and add to thepot.Add the coconut cream and milk and let the veggies cook untilcompletely soft (this takes about 20 minutes).Add the remaining vegetables (carrot, potato and sweet potato) andsausages and simmer until cooked through.Simmer on a low heat for 10 minutes or until the sauce reduces to athick consistency.Season with salt and pepper and serve hot! Add a little sour creamfor extra deliciousness. NOTES:You can add as little or as much curry powder to your taste. You canswitch the veggies to lower carb if you prefer. I also add sour creamto my bowl at the end for an even creamier curry!

4 SERVESPREP: 15 MINUTESCOOK: 30 MINUTES

INGREDIENTS8 large eggs1/2cup cream150g bacon (finely sliced andfried)30g Gouda cheese grated(any hard cheese is fine)125g cherry tomatoes halved(optional)1/2tsp rock salt to taste1/2tsp black pepper

INSTRUCTIONSPreheat your oven to 180 °C.Mix the eggs with the cream and seasoning until well combined.Stir in the grated cheese.Pour into a baking dish, before spreading over the bacon and tomatoes, evenly.Bake for approximately 30 minutes – or until set and golden brown.Serve warm with a salad.

Bacon &Cheese Quiche

2 SERVESPREP: 10 MINUTESCOOK: 30 MINUTES

INGREDIENTS200g chicken breast (sliced)

2 cloves garlic (chopped)1/4 tsp red pepper flakes

1/4 cup dry white wine (optional)3/4 cup chicken broth or stock1/2 cup heavy whipping cream

1/4 cup oil packed sun-driedtomatoes (chopped)

1/4cup Parmesan cheese grated saltand pepper to taste

fresh basilbutter for cooking

INSTRUCTIONSHeat the butter in a pan over medium-high heat, add the chickenand cook until lightly golden brown on both sides and cookedthrough, about 5 minutes per side, before setting aside.Add the garlic and red pepper flakes and saute until fragrant,about a minute.Add the wine and deglaze the pan.Add the broth, cream, sun-dried tomatoes and Parmesan, bringto a boil, reduce the heat and simmer until the sauce thickens abit, about 3-5 minutes.Mix in the chicken along with any juices, season with salt andpepper to taste, remove from heat and mix in the basil. NOTES:You can serve this with some seasonal veggies or mash

Chicken withCreamy Parmesan & Sun-dried Tomatoes

12 SERVESPREP: 15 MINUTESCOOK: 20 MINUTES

INGREDIENTS400g zucchini diced150g brown onion diced5 large eggs200g bacon diced1 cup cheese grated50g butter melted1 scoop protein powder(optional)1 tsp bicarbonate sodasalt and pepper to taste

INSTRUCTIONSPreheat the oven to 180.Dice the onion and zucchini in a food processor then mix in eggs, bacon, butter,cheese and protein powder.Pour the mixture into a greased rectangular lamington pan.Cook for 20-30 minutes.

ZucchiniSlice

4 SERVESPREP: 15 MINUTESCOOK: 30 MINUTES

INGREDIENTS300g pork chops (approximately4)100g almond meal (1 cup)1tsp rosemary1tsp coconut sugar optional1tsp lemon zest2 eggs150g zucchini shredded with avegetable slicer or made intonoodles with a spiraliser orgrater.1 tsp lemon juice, freshpinch salt and pepper to tastebutter for cooking

INSTRUCTIONSIn a large bowl, mix together the almond meal,rosemary, coconut sugar & lemon zest.In another bowl, whisk the eggs together until wellcombined.Season pork with salt and pepper on both sides.Working with one pork chop at a time, dip into the eggmix, then let it drain slightly, then dip both sides intothe almond meal mix – ensuring the whole chop iscoated evenly.In a large frying pan, melt butter.Place pork chops in the frying pan and fry for 4-5minutes per side, or, until golden brown.Leave to rest on a plate, while you’re frying thezucchini noodles.Season the zucchini noodles with salt and pepperSqueeze the juice of 1 lemon over the zucchininoodles and toss through.In the pan from the pork chops, quickly fry thezucchini noodles until slightly brown, but slightly ‘al-dente’Serve the pork chop on a bed of zucchini noodles,with a splash of pure cream, or greek yoghurt andmustard.

Almond CrustedPork Chops

6 SERVESPREP: 10 MINUTESCOOK: 25 MINUTES

INGREDIENTS750grams sirloin steak (sliced)1small onion (chopped)3cloves garlic (crushed)150g mushrooms (sliced)2tbsp tomato paste250g sour cream1tsp rock salt1/2tsp cracked pepper1tbsp chives (optional)

INSTRUCTIONSSauté the onions and garlic in a large skillet on a medium heat.

Thinly slice the sirloin steak then add to the skillet.Once the steak is cooked through, add the mushrooms, tomato paste

and sour cream. Season with salt and pepper.Reduce the heat on the pan and simmer until mushrooms are soft.

Serve over mashed potato or cauliflower and top with chives if desired.

BeefStroganoff

4 SERVESPREP: 10 MINUTESCOOK: 20 MINUTES

INGREDIENTS300g mushrooms sliced into strips3 cloves garlic (crushed or sliced)1 small onion (diced)50g butter300ml cream1 tsp rock salt to taste1/2 tsp black pepper

INSTRUCTIONSTurn a fry pan onto a medium heat.Put the butter into the fry pan and sauté the onions and garlic in the butter.Add the mushrooms and allow the mushroom and onion to completely soften.Add the cream and keep on a medium heat for approximately 5 minutes. This will start the reducing process.Reduce to a low heat and cover and simmer for 15-20 minutes (or until the desired mushroom taste has beenachieved - the sauce should be grey before you consider taking it off the heat). You may need to take the lid offand reduce the sauce for another 5 minutes if it is too runny.Add salt and pepper to taste.

MushroomSoup

8 SERVESPREP: 30 MINUTESCOOK: 90 MINUTES INGREDIENTS

1kg lamb roast (you can use any roast you like)200g potato (cubed)200g cauliflower (sliced)200g pumpkin sliced (with the skin left on)200g mushrooms (sliced)200g onion (cut into quarters)2tbsp extra virgin olive oil1tsp rock salt1tsp black pepper1tbsp fresh rosemary or other herbs of your choosing

INSTRUCTIONSFollow the cooking instructions for the roast. When the roast has about 45minutes left of cooking time, add as many of the roast veggies to the roast pan.With the remaining veggies, put them in a second pan and cover liberally witholive oil. Season with salt, pepper and fresh herbs.Cook veggies until they are soft. Serve hot with the roast.

LambRoast

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