FOOD &DRINK | LOW-CARB RECIPES
Keto or low-carb eating can help many people lose weight. When added to overnight fasting or simply reducing your food intake a few days of the week, you can supercharge your results. If you’re trying either approach, these tasty and nutritious recipes from Dr Clare Bailey can be part of your meal plan.
Breakfast
HARISSA YOGHURT WITH SOFT-BOILED EGGS AND SPINACH
■ 2 medium free-range eggs
■ 100g fresh spinach
■ 2 tbsp Greek yoghurt
■ 1 tbsp rose harissa pesto or 1/2 tbsp harissa paste
■ A few chilli flakes (optional)
■ 1 tsp mixed seeds, toasted
1 Bring a small pot of water to the boil and carefully lower in the eggs. Simmer for 51/2 mins. Using a slotted spoon, transfer the eggs to a bowl of iced water. Carefully peel the eggs and slice each one in half.
2 Remove the pan from the heat and plunge the spinach into the hot water. Stir for 30 secs, then drain thoroughly and squeeze as much liquid as possible from the spinach.
3 Meanwhile mix the yoghurt and harissa together in a wide bowl.
4 Mix the drained spinach into the yoghurt. Season generously with salt and freshly ground black pepper, then top with the eggs, chilli flakes, if using, and a sprinkling of mixed seeds
Non-fastday
Serve with a thin slice of wholemeal bread, sourdough or 2-3 tbsp of quinoa.
TIP! If you prefer less heat, substitute sun-dried tomato pesto for the harissa.
TIP! Boursin can be bought in small individually wrapped cubes, each weighing 16g, which are useful to keep in the fridge.
Lunch
SERVES: 4
■ 2 spring onions, trimmed and roughly chopped
■ 50g asparagus, woody ends removed, spears roughly chopped
■ 60g green beans, trimmed and roughly chopped
■ 1 tbsp olive oil
■ 16g Garlic and Herbs Boursin
■ 50g spinach or rocket (or a mix of both), roughly chopped
■ 6 medium free-range eggs, beaten
■ 50g soft goat’s cheese
1 Preheat the grill to high.
2 Place all the chopped veg and olive oil in a medium non-stick frying pan and sauté over a medium heat for 2-3 mins. Add the Boursin and the leaves and stir for about 30 seconds, until wilted. Season with a pinch of salt and freshly ground black pepper.
3 Pour in the eggs, season, and cook for 3 mins.
4 Crumble the goat’s cheese all over, then place under the grill for 2-3 mins, or until the eggs have set and browned slightly. Allow to cool a little before serving.
Dinner
SERVES: 4
■ 1 roasted red pepper from a jar, finely chopped (approx. 70g)
■ 1½ tbsp sun-dried tomato pesto
■ 80g feta cheese, crumbled
■ 4 chicken breast fillets (approx. 165g each)
■½ tbsp olive oil
■ 240g tenderstem broccoli
