SPINACH FRITTATA

Heat grill and blacken a red capsicum. When done wrap in plastic for a few minutes before peeling off the skin and chopping into medium dice.

Prepare baking dish. I use a large quiche dish or other wide baking dish. To save on clean up I line with baking paper.

12 eggs = 24 gm
1 thick slice of bread steeped in
1/2 cup milk = 30gm
When bread is soft add eggs, beat well.
2 large onions diced =18
bacon pieces = 0
roast, coarsely diced red capsicum, (bell pepper) = 6
grated cheese = 0
crumbles blue cheese or feta = 0
1 bag of baby spinach = 4
 1/4 tub sundried tomato, pinenuts and parmesano  or any other flavouring and seasoning. you like. = 2
2 medium tomatoes sliced =16

Cook the onion and bacon until soft, while the bread is soaking in the milk. and beaten eggs
Gently add in grated cheddar or parmesan and cooked onion and bacon.
Layer half the spinach in baking dish
Cover with half egg,cheese and bacon mixture
Scatter with dollops of pesto and about half of the crumbled blue cheese
Spread the remaining spinach followed by the rest of the egg mixture.
Use the back of a large spoon to press down the spinach unril it is mostly covered by the liquid
Cover the top with the remaining cheese
Followed by the sliced tomatoes and a sprinkle of ground pepper.
Bake until firm to touch in the middle and the top is beginning to golden up.
I cooked this for 20-25 minutes at 200'F then turned the oven to 170'F for another 15-20 minutes and it was perfect. Light and not over cooked.

Aproximate total carbohydrates =100 gms

Makes 4 very generous servings, easily stretched to 6 or even 8 with a good salad.

Very Yummy. The blue cheese and pesto lifted it out of the ordinary. Perfect lunch dish with a salad.

FLAVOURSOME CABBAGE

Walnut size piece of butter
slice large onion
cut an apple into smallish pieces
4 cups sliced cabbage, about 1cm slices then cut across into 4-5cm pieces.
2 dried apricots cut into small pieces
2 teaspoons cider vinegar
pepper.salt

Melt butter in fry pan and saute onion and apple until soft but not coloured.
Add cabbage and other ingredients and cover. Cook for about an hour on low heat or as long as you wish. Add a little water if you think it might burn.

Tasty side dish with grilled meat.

MEAL IDEAS

RECIPES HERE

Breakfast suggestions

• Eggs and bacon
• Omelet
• Leftovers from last night’s dinner
• Coffee with cream
• A can of mackerel and boiled eggs
• Boiled egg with mayonnaise or butter
• Avocado, salmon and crème fraiche
• Sandwich on Oopsie-bread
• A piece of very thin hard bread with plenty of butter, cheese, ham etc.
• Cheese with butter on it
• Boiled eggs mashed with butter, chopped chives, salt and pepper
• A piece of brie cheese and some ham or salami
• High-fat yoghurt with nuts and seeds (and maybe berries)

Lunch and dinner

• Meat, fish or chicken dishes with vegetables and rich sauce. There are many alternatives to potatoes, such as mashed cauliflower.
• Stews, soups or casseroles with allowed foods.
• You can cook most recipes in cookbooks if you avoid carbohydrate-rich ingredients. It’s often a good idea to add some fat (e.g. butter, cream).
• Drink water with your meal or once in a while a glass of wine.

Snacks

When you eat a low-carbohydrate diet with more fat and a bit more protein you will probably not need to eat as often. Don’t be surprised if you no longer need to snack. Many do well on two or three meals a day. If you need a snack:

• Rolled up cheese or ham with a vegetable (some even spread butter on cheese)
• Olives
• Nuts
• A piece of cheese
• A boiled egg from the refrigerator
• Some canned mackerel in tomato sauce