There is now a wide range of low carb recipes - but not all of them are automatically healthy. Today's blog post reveals what you should look out for in low-carb recipes and the wonderful variation of natural foods that can be used for low-carb recipes. In addition, there are some delicious low-carb recipes on top that can be made with joy and ease.
In the low-carb diet, you face some challenges at the beginning: Pasta, bread, pasta, cakes, potatoes, rice, desserts... All these foods normally contain carbohydrates. But now there is already a huge range of alternatives: low-carb pancakes, low-carb pasta, low-carb muesli, low-carb recipes for cakes, desserts, ice cream and delicious bars. However, a big problem with low-carb ready-made products, baking mixes and also recipes is the following:
Especially low-carb recipes for desserts often use artificial sweeteners and flavour powders, as well as cheap cow's milk proteins (Whey) with additives. In general, many dairy products such as cream, cheese, quark and yoghurt are used for low-carb dishes. These many cow's milk products can be problematic for the intestines and lead to inflammation.
Instead, only erythritol and stevia should be used as sweeteners for low-carb recipes, and even these sparingly. Instead of cow's milk products, goat's and sheep's milk, yoghurt and co. can be used, as well as vegan variants made from coconut, cashew, or almond milk.
Whether a low-carb diet or a low-carb diet in itself is reasonable depends on many factors: Body fat percentage, activity, muscle mass and genetics are the most noteworthy. Basically, the less muscle mass and the less exercise, the fewer carbohydrates the body needs. More on these topics and the low-carb diet can be read in the article on the keto diet.
Low-carb breakfast for champions
You can't have enough low-carb recipes for breakfast because for a large part of the population the first meal of the day is best low in carbohydrates and rich in good fats, protein, and fibre as well as vitamins. Why the low-carb breakfast is performance enhancing, blood sugar stabilizing and slimming can be read in the article on the perfect breakfast.
There are numerous low-carb breakfast recipes, and my MTM breakfast guide is also recommended. It contains numerous low-carb breakfast recipes such as low-carb pancakes, ideas with low-carb bread, low-carb muesli, low-carb breakfast shakes and chia pudding.
Low-carb dinner recipes and low-carb lunch recipes
Low-carb recipes for lunch look similar to those for dinner: The base should always be a high-quality protein and two fists of vegetables, plus a little healthy fat. A simple example of this would be a fillet of pollock with green French beans and some pasture butter.
Such simple recipes can still be complemented with an alternative for pasta. Shirataki noodles made from konjac flour, which can be found in the Asia section of supermarkets, are suitable for this.
They are completely low-carb and also practically calorie-free, as they consist only of dietary fibre, which our intestines cannot absorb. A minced beef bolognese can also be enjoyed with so-called zoodles.
Courgette or other vegetables cut into spaghetti shapes with a special kitchen utensil: ready is the perfect low-carb recipe. Meanwhile, broccoli and cauliflower "rice" is also available in the freezer section of supermarkets. These are finely chopped vegetables that resemble rice.
Another great pasta alternative for low-carb recipes is flaxseed pasta. They are made from flaxseed flour and thus contain a lot of protein and fibre. In the following video from the MTM newsletter, I present one of my great low-carb recipes with these noodles:
Bake & enjoy low-carb bread the right way
Creating low-carb bread has always been a challenge. You can't expect low-carb bread recipes to taste like classic farmhouse bread. In low-carb cooking, bread is baked from seeds, nuts and fibre-rich plant fibres. Quark is also often used, but this is not recommended for the reason mentioned above.
Here are two delicious low-carb recipes for bread alternatives:
Low-Carb Bagels - 10 pieces:
300g cashew coconut or almond yoghurt
Pour into large bowl and whisk well
Add, mix well until a homogeneous mass is formed
50g ground almonds
20g linseed flour
25g psyllium husks
15g coconut flour
20g sunflower seeds
2 tsp. bicarbonate of soda
3 tbsp sesame
3 tbsp. ground linseed
1 tsp salt
The bagels can be topped with butter, salmon, beef ham, turkey breast, lettuce leaves, cucumber, almond paste & berries...
Chia almond bread - 8 servings (approx. 16 slices):
50 g chia seeds
Grind, place in large bowl
500 g coconut cashew or almond yoghurt
add, mix with an electric mixer and leave to rest for 10 minutes
200 g ground almonds
50 g ground linseed
50 g sesame
40 g pumpkin seeds
5 g bicarbonate of soda
1 tsp salt
Sprinkle over the moist bread, score furrows in the top with a knife, then bake in the middle of the oven at 170 ⁰C.
Delicious Low-carb cake
Since cakes usually consist of eggs, flour, sugar, and butter (or fat), alternatives must be found for the flour and sugar. For many low-carb recipes, almond flour (not to be confused with ground almonds because the flour is de-oiled), psyllium husks and a little coconut flour are suitable as a flour mixture. Eggs and collagen powder (protein) then make the whole thing fluffier. Erythritol, a natural plant-based sugar alcohol that is not absorbed by the intestines but tastes similar to sugar, is suitable as a sugar substitute. Stevia is usually rather unpopular for low-carb recipes because it has a strong taste of its own. Even though erythritol is not harmful to health, too much can cause bloating.
A simple low-carb brownie recipe from the MTM newsletter looks like this:
Low-carb protein brownies - 9 pieces:
97 Kcal Per Piece
|Preparation time: 15 minutes |
Baking time: 20-25 minutes
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Low-carb pizza - pizza without yeast & a guilty conscience
There are several ways to prepare a suitable pizza dough for the low-carb diet. One possibility is to mix cauliflower chopped in a blender with one or two eggs. The water from the finely chopped cauliflower should be wrung out in a kitchen towel beforehand.
Another simple and quick variant is to use a low-carb bread flour mix and add less water to the mix than the instructions say. Care should also be taken to avoid soy flour among the low-carb flours. More ideas can be found in my newsletter recipes.
Your perfect low-carb snack (for on the go)
Low-carb snacks include nuts, olives, boiled eggs, raw vegetables, dark chocolate (over 90% cacao), beef, turkey breast, unsweetened almond coconut or cashew yoghurt with berries or fresh coconut.
We wish you a good appetite and lots of energy to achieve your goals!