REGULAR LCHFMENUS &RECIPES WEEK 2NAOMI FERSTERAEXERCISE PHYSIOLOGISTEXERCISE SCIENTISTNUTRITIONIST

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Steak with Veg

INGREDIENTS800g steak3 cloves garlic crushed600g seasonal vegetables1 tsp Salt to taste1 tsp black pepper50 grams butter cooking andfor adding to veggies

INSTRUCTIONSSeason the steak with garlic, salt and pepper. Cook totaste.Choose your seasonal veggies and lightly steam.Serve with a dollop of butter and season with salt andpepper. NOTES:Creamy mushroom sauce is the perfectaccompaniment to this dish

4 SERVESPREP: 10 MINUTESCOOK: 15 MINUTES

Mushroom Sauce

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 off andreduce the sauce for another 5 minutes if it is too runny.Add salt and pepper to taste.

4 SERVESPREP: 10 MINUTESCOOK: 20 MINUTES

10 SERVESPREP: 30 MINUTESCOOK: 30 MINUTES

INGREDIENTS125ml plain Greek yoghurt1tbsp lemon juice, fresh1tsp turmeric2tsp garam masala1tsp chilli powder1tsp ground cumin2tsp fresh ginger (grated)2 cloves garlic (crushed)1kg chicken breast (chopped)125g cashews roasted75g unsalted butter1 small onion (finely chopped)1tsp ground cardamom1tbsp coriander (fresh)1 small cinnamon stick1 bay leaf2tsp paprika, sweet425g tomato puree2/3 cups chicken stock250ml thickened cream800g seasonal vegetables to serveInstructions

INSTRUCTIONSCombine yoghurt, lemon juice, turmeric, garam masala, chilli, cumin, ginger andgarlic in a bowl. Add chicken and stir well. Cover and refrigerate overnight(optional).Reserve half the cashews and place remaining cashews in a food processor.Process until finely ground.Heat the butter in a pan over medium heat.Add the onion, cardamom, cinnamon and bay leaf and cook for 2 minutes until theonion starts to soften.Reduce heat to low, then add chicken and marinade, paprika, tomato puree,cashew powder and stock. Simmer for 15 minutes.Stir in cream and cook for a further 10 minutes.Garnish with cashews, chopped coriander and serve with seasonal vegetables. NOTES:To make a vegetarian version, you can substitute chicken for tofu or use additionalveggies or lentils.

ButterChicken

2 SERVESPREP: 5 MINUTESCOOK: 10 MINUTES

INGREDIENTS3 large eggs20ml cream15g cheddar and mozzarellacheese blend (grated)50g red capsicum (chopped)20g red onion (onion)1/2 small tomatoes (chopped)50g feta cheesebutter to fry omelette1/2 tsp rock salt to taste1/2 tsp black pepper

INSTRUCTIONSPreheat oven to 180 CMelt butter or ghee in oven-proof frying panWhisk the eggs & cream in a small bowlPour eggs into frying pan and move around so that it covers the bottom of thepan evenlySprinkle all ingredients except for the cheese, over the eggSprinkle the grated cheese on top over all the mixtureTake the frying pan of the stove and place in the oven for 3 minutesCheck every 1 minute to see if eggs are cooked through – if not, leave in foranother minuteOnce cooked through and the toppings are cooked/browned, remove from theovenEither fold the omelette in half and slide on to a plate OR simply slide on to plateas it is – making an open omelette. NOTES:You can pre-cook the vegetables so that they’re more caramelised in theomeletteor add in smoked salmon, bacon, chorizo, ham or spinach, rocket,mushrooms.....the choice is yours!

MediterraneanOmelette

2 SERVESPREP: 5 MINUTESCOOK: 10 MINUTES

INGREDIENTS150g chicken breast (sliced into strips)15g butter for cooking1 clove garlic (crushed)1tsp paprika1/2 large avocado2 cups spinach50g feta cheeseI prefer Danish 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

10 SERVESPREP: 20 MINUTESCOOK: 40 MINUTES

LasagneINGREDIENTS1kg mince4 cloves garlic (crushed)1 small onion (diced)150g tomato paste30ml cream150g cheese grated100g mushrooms(sliced)300g pumpkin (thinlysliced)

INSTRUCTIONSPreheat the oven to 180CSlice the pumpkin into thin slices. You will need enough to do 2 layers oflasagne (25x35cm tray)Cover the pumpkin in a generous amount of butterLightly cover the slices with 1 clove of crushed garlic, salt and pepperPut the pumpkin into the oven and cook until soft (but not so that the slicesare mushy)Turn a fry pan onto medium heat and melt a large nob of butterDice the onion and then sauté in the panAdd 3 cloves of crushed garlic and mix togetherAdd the mince and cook completely through (i.e. until completely brown)Thinly slice the mushrooms and add to the frypanAdd the tomato paste and mix thoroughly throughAdd the cream (more or less to taste)Season the mixture with salt and pepperGrease the bottom of a baking tray with butter (I use a 25x35cm glass bakingtray)Take the pumpkin out of the oven and line the bottom of the tray with enoughpumpkin to completely cover itSpoon half the mince mixture over the pumpkinPut the second layer of pumpkin over the minceCover with the remaining mince mixtureCover the mince mixture with the béchamel sauceGenerously cover the lasagne with grated cheese (you can use a cheesemixture for extra deliciousness - mozzarella, parmesan and cheddar)Put into the oven and cook until the cheese is golden brownFor the Bechamel SaucePut a pot on low-medium heat. Melt the cream cheese then add the cream.Mix thoroughly.Add the parmesan, salt, pepper and nutmeg and mix through. NOTES: Serve with seasonal veggies or a salad.

BECHAMEL SAUCE1 1/3 cups cookingcream150g cream cheese50g parmesan (optional)1 tsp rock salt1 tsp black pepper1/4 tsp nutmeg

2 SERVESPREP: 10 MINUTES

INGREDIENTS250g mixed lettuce250g cherry tomatoes200g feta cheeseI preferDanish or Persian but anyfeta is fine as long as it is fullfat1 cup olives1/4 small onion (slice thinly)200g cucumber (cubed)1tbsp olive oil (cold pressedand extra virgin if possible -only a drizzle is needed as adressing)1/2tsp rock salt1/4tsp black pepper

INSTRUCTIONSRinse your lettuce mix and dry thoroughly. Place the lettuce mix into a large servingbowlThinly slice the onion and add to the bowlAdd the olives, cucumber and cherry tomatoesCrumble the feta over the topDrizzle the olive oil over the salad and lightly season with salt and pepper NOTES:You can add anything you like to this salad i.e. avocado, chicken, seeds, herbs etc.

GreekSalad

4 SERVESPREP: 15 MINUTESCOOK: 30 MINUTES

INGREDIENTS500g salmon canned

150g potato cubed1 large egg (free range)

1small brown onion (grated withexcess moisture removed)

2 cloves garlic (crushed)1tsp rock salt to taste

1/2tsp black pepper butter for cooking

DILL SAUCE125g sour cream or Greek yoghurt1tsp horseradish cream or seeded

mustard1tsp fresh dill

1/2tsp lemon zest

INSTRUCTIONSBoil a small pot of water and steam the potato until soft.Take the potatoes off the heat and mash into small chunksIn a separate bowl mix together the salmon egg, onion, garlic, salt and pepper (totaste).Add the mashed potato and if the consistency is too wet, add a small amount of non-grain flour until desired consistency is reachedRoll small handfuls of the mixture into small pattiesTurn on a fry pan to medium heatPut some butter, lard or coconut oil in the pan (enough so the fishcakes won’t stick)When the oil is hot, place the patties into the frypan and flatten a littleCook both sides until goldenServe with dill sauce and a veggie bake, seasonal vegetables or a saladFor the dill sauce:Whisk all ingredients together. Serve with fish cakes.

FishCakes

6 SERVESPREP: 15 MINUTESCOOK: 30 MINUTES

INGREDIENTS400g cauliflower (cut into small florets)200g broccoli (cut into small florets)50g onion (diced)200g baby spinach50g red capsicum (roughly chopped)50g mushrooms (finely sliced)50g snow peas topped and tailedRoux2 cups cream coconut cream can be used asan alternative1 tsp wholegrain mustard (heaped)1/2 tsp horseradish1/2 tsp lemon zest200g cheese grated1/2 tsp rock salt

INSTRUCTIONSLightly steam vegetables, except for mushrooms.Add mushrooms and toss vegetables into a baking dish, ensuring they are wellmixed.Mix together all ingredients for roux, except cheese, and pour over vegetables.Top with grated cheese and bake in a moderate oven for 20 minutes or until cheeseis golden brown.

CreamyVeggie Bake

6 SERVESPREP: 15 MINUTESCOOK: 5 MINUTES INGREDIENTS200g peas (fresh or frozen)200g sugar snap peas (topped)200g snow peas (topped)1/2 cup fresh mint (roughly chopped)200g feta cheese (I prefer Danish but anyfeta is fine so long as it is full fat)Dressing1 clove garlic crushed/minced2 tbsp lemon juice, fresh1 tsp raw honey you can use normalhoney too or you can omit this ingrediententirely100ml olive oil extra virgin and coldpressed if possible1 tsp rock salt to taste1/2 tsp black pepper

INSTRUCTIONSFor the dressing, combine the crushed garlic, lemon juice andhoney. Slowly whisk in the extra virgin olive oil. Season with salt andpepperIn a large pan of boiling salted water, cook fresh peas for 5-6minutes (3 minutes if frozen), adding the sugar snap and snow peasfor the final 2 minutes (less if you like them crunchy). Drain andrefresh under cold water. Cool completely.Place the vegetables in a large bowl with the pea shoots, feta, mintand dressing and toss gently to combine.

Mixed PeaMint & FetaSalad

2 SERVESPREP: 10 MINUTESCOOK: 30 MINUTES

INGREDIENTS200g chicken breast (sliced)2 cloves garlic (chopped)1/4 tsp red pepper flakes1/4 cup dry white wine (optional)3/4 cup chicken broth or stock1/2 cup heavy whipping cream1/4 cup oil packed sun-dried tomatoes(chopped)1/4cup Parmesan cheese grated salt andpepper to tastefresh basilbutter for cooking

INSTRUCTIONSHeat the butter in a pan over medium-high heat, add the chicken andcook until lightly golden brown on both sides and cooked through, about5 minutes per side, before setting aside.Add the garlic and red pepper flakes and saute until fragrant, about aminute.Add the wine and deglaze the pan.Add the broth, cream, sun-dried tomatoes and Parmesan, bring to aboil, reduce the heat and simmer until the sauce thickens a bit, about 3-5 minutes.Mix in the chicken along with any juices, season with salt and pepper totaste, remove from heat and mix in the basil. NOTES:You can serve this with some seasonal veggies or mash

Chicken withCreamyParmesan & Sun-dried Tomatoes

4 SERVESPREP: 10 MINUTESCOOK: 20 MINUTES

INGREDIENTS25g or 1 scoop protein powder (optional)1/2 tsp rock salt1/2 cup fresh ricotta1/2 tsp baking powder or bicarb soda4 large eggs1 tsp vanilla essence1/2 cup blueberries freshbutter for cooking

INSTRUCTIONSIn a big bowl, (or food processor bowl), mix together your dry ingredientsAdd in ricotta and eggsBlitz together really well until a smooth batter is formed.Add in Fresh Blueberries and mix through – being careful not to break them open.In a non-stick frying pan, melt the butter and maintain at a medium heat.Spoon out the batter into the pan, using approx. 2 tablespoons of batter per hotcake.When bubbles form on the surface, flip the hotcake and cook on other side.You’ll know they’re ready when they feel firm to the touch in the pan.

Blueberry& Ricotta Hotcakes

4 SERVESPREP: 10 MINUTESCOOK: 15 MINUTES

INGREDIENTS200g chicken breast or thigh1cloves garlic (minced/crushed)2tsp paprika250g baby spinach (enough for 4 serves)250g pumpkin (cubed)200g feta cheese (I prefer Danish but any feta is fine aslong as it is full fat)100g pine nuts30grams butter for cooking1tsp extra virgin olive oil (to serve)

INSTRUCTIONSSlice the pumpkin into small cubes then steam until soft but still keeping itsshapeSlice the chicken into small strips then season with garlic, paprika, salt andpepperCook the chicken until it has only just cooked through (so it's not too dry)While the chicken and pumpkin is cooking, wash and dry the spinach and placein a salad bowl (you may choose to wilt it slightly in the steamer)Put the chicken, pumpkin, feta and pine nuts into the bowl with the spinach. Tosslightly and season with olive oil, salt and pepper.

Chicken,& Pine NutSalad

4 SERVESPREP: 10 MINUTESCOOK: 30 MINUTES

INGREDIENTS500g mushrooms thinly sliced50g butter1 small onion diced100g leek thinly sliced2 cups vegetable stock125ml cream1 tbsp Chives3 cloves garlic1 tsp rock salt1/2 tsp black pepper

INSTRUCTIONSMelt butter in a saucepan over a medium heatAdd onion, garlic and leek and cook until softAdd the mushroom and continue cooking until it is softAdd the stock and bring to the boil. Reduce the heat and simmer for 10 minutes or until the liquid reduces.You may wish to blend the soup but you don’t have to.Add the cream and stir until mixed throughSalt and pepper to taste.Serve into individual bowls and add some extra cream then garnish with the chives.

MushroomSoup

4 SERVES (8 ROLLS)PREP: 10 MINUTESCOOK: 30-40 MINUTES

INGREDIENTS1/2 cup coconut flour3/4 cup psyllium husk powder25g chia seeds25g sesame seeds25g pumpkin seeds25g linseeds25g poppy seeds2 tsp baking powder2 tsp bicarbonate of soda1.5 tsp Salt2 tbsp coconut oil400ml water3 large eggs

INSTRUCTIONSPre-heat oven to 200 C.Add all dry ingredients into your food processorMix on a high speed until mix resembles chunky sandAdd the liquid ingredients, working as quickly as possible!Mix until dough forms.Add more water if necessary, the dough should not be too dense and dry.Knead for 2 minutesShape in loaves or balls for rolls.For Loaves: sprinkle with poppy seeds/sesame seeds. For Rolls: roll in poppyseeds/sesame seedsPlace on a paper lined tray and bake in the oven for 30 to 35 minutes(depending on the size of the loaves).Allow to cool completely on a wire rack before cutting.Rolls can be frozen to enjoy for a later day! NOTES:The amount of liquid needed depends on the brand or type of coconut flourbeing used.

Soft BreadRolls

2 SERVESPREP: 5 MINUTESCOOK: 15 MINUTES

INGREDIENTS200g bacon (approx. 4 rashers)2 large eggs1 large tomato250g button mushrooms15g butter cooking1/2 tsp rock salt1/4 tsp black pepper

INSTRUCTIONSFry up the bacon and eggs to your preferenceCook the tomatoes in the bacon fat until softSaute the mushrooms in the butter whilst the tomatoes are cooking.Season generously both with salt and pepper. NOTES:You can add (or take away) anything you like to this quick little cook up

Bacon, eggs,Tomatoes &Mushrooms

8 SERVESPREP: 20 MINUTESCOOK: 90 MINUTES

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 roastpan. With the remaining veggies, put them in a second pan and cover liberallywith olive oil. Season with salt, pepper and fresh herbs.Cook veggies until they are soft. Serve hot with the roast.

Pork Roast INGREDIENTS

1kg pork shoulder roast (you can useany roast you like)200g potato (cubed)200g cauliflower (sliced)200g pumpkin (sliced with the skin lefton)200g button mushrooms (sliced)200g onion (cut into quarters)2tbsp extra virgin olive oil1tsp rock salt1tsp black pepper1tbsp fresh rosemary or other herbs ofyour choosing

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