Thinking outside the box
THE KETO Chef’s Kitchen is an all-round introduction to a low-carb lifestyle, full of wholesome, tasty recipes that are keto, lowcarb, sugar-free, gluten-free, diabetesfriendly, calorie conscious.
Keto doesn’t have to be hard. These nourishing, quality recipes are easy-to-follow and easy-to-cook, and won’t leave you feeling guilty or suffering!
Author Nerys Whelan started working in kitchens when she was 16. Her background is in fine dining restaurants, working for some of the best chefs in the country. She competed and won several culinary competitions early in her career. This led to her being part of Team New Zealand in 2016 for the esteemed Bocuse D’or-asia Pacific Continental Selection.
Nerys thinks outside of the box and thrives on the challenge of creating and adapting recipes. She started keto early 2019 and found a lack of quality, easy to follow ketogenic recipes. She started creating her own and sharing them to help others on their journey.
Here is one of her recipes:
LAMB KOFTA with TZATZIKI
Ingredients
For the kofta:
1 red onion
2 sprigs mint
1kg lamb mince
1 tsp ground cumin
1 tsp ground coriander 1 tsp smoked paprika 1 tsp white pepper
2 tsp salt
1 egg
For the tzatziki
200ml coconut yoghurt 2 sprigs mint, chopped 1⁄4 cucumber, grated or finely diced
1⁄2 tsp ground coriander 1⁄2 tsp ground cumin
1 tsp salt
1⁄2 tsp white pepper
Method
Preheat your oven to 180C.
Dice the onion and chop the mint.
Put everything for the kofta into a bowl and mix well.
Shape and roll into 24 balls.
Heat a non-stick pan and sear the balls until golden brown.
Place on a tray and cook in the oven for another 5-8 minutes until fully cooked.
In a small bowl, mix together all the tzatziki ingredients and serve on the side as a dipping sauce or drizzled over the top.
Gluten-free; nutritional information per portion: net carbs 2.8g fibre >1g fat 35g protein 33g net calories 448; makes 6 portions