Keep it low-carb
Low-carb meal plans help with weight-loss goals
FEATURING 80 RECIPES and 12 weeks of meal plans, this easy-to-follow, comprehensive lifestyle solution can help you not only to reach your weight-loss goals, but also to maximise the diet’s benefits for improved metabolic health and blood glucose control, and effective type 2 diabetes prevention and management.
Based on research from around the world, as well as original CSIRO research, the low-carb diet and exercise plan has proved successful in managing preventable and lifestyle-related metabolic diseases, including obesity and type 2 diabetes.
The diet lowers the proportion of carbohydrate relative to protein and unsaturated “healthy” fat, and encourages participants to follow a regular exercise routine.
Following is a recipe featured in the book:
SPINACH and CHEDDAR BAKES
Serves 4 (makes 8); Preparation: 20 minutes; Cooking: 25 minutes, plus 10 minutes resting time; Difficulty: Low
Ingredients
150g baby spinach leaves Boiling water, for blanching
4 x 55g eggs, whisked
1 Tbsp basil pesto
2 tomatoes, finely chopped 60g wholemeal self-raising flour 80g mild cheddar, grated 40g pumpkin seeds (pepitas)
Method
Preheat the oven to 200C (180C fan-forced). Line eight holes of a 12-hole, 1⁄3 cup muffin tin with paper cases.
Place the spinach in a colander in the sink and pour over boiling water until it has wilted. Cool and refresh under cold running water.
Squeeze out the excess water and pat dry with paper towel, then finely chop.
Place the spinach, egg, pesto, tomato, flour and half the cheddar in a bowl and stir until just combined. Season with freshly ground black pepper. Divide the mixture evenly among the prepared muffin holes and sprinkle the pumpkin seeds and remaining cheddar over the top.
Bake for 20-25 minutes or until cooked, puffed and golden. Rest in the tin for 10 minutes, then carefully remove. Serve warm or at room temperature.
Notes:
If making ahead, store the cooled bakes in an airtight container in the fridge for up to 3 days. Serve cold or warm through in the oven at 150C (130C fan-forced).
Make it portable by storing the bakes in an airtight container.
Keep cool while transporting.