JUNE ISSUE RECIPES: 7-day low-carb high-fat diet plan to help you beat diabetes

Bought the June issue of Top Santé? Here are all of the recipes that go with our low-carb high-fat (LCHF) diet plan designed to help stave off diabetes, devised by nutritionist Sarah Flower. In the magazine (June 2019) you can discover more about this style of diet and how it not only helps bring type 2 diabetes into remission, but also helps alleviate PCOS, migraines, MS, Parkinson’s, IBS, inflammatory conditions and more.

As Sarah explains in the accompanying magazine article (pages 44-45 of the June 2019 issue), it’s important to keep up your intake of fat to prevent inflammation and avoid or reverse insulin resistance, and also keep your carbs to less than 30g per day. Check the full article to get her top tips for making this diet work for you.

Your 7-day meal planner

These show the carb count for each meal or snack so you can keep to under 30g per day. Batch cooking saves time and money, so double up the recipes and freeze portions for the following week. Lots of these can also be stored in the fridge for 4-5 days.

Day 1

Breakfast – Baked Avocado, Bacon & Egg Boats 1.3g

Lunch – Broccoli & Stilton Soup 8.4g

Dinner – Low Carb Lasagne with Salad 11.3g

Dessert – Panna Cotta Layer 1.7g

Total Carbs 22.7g

Day 2

Breakfast – Cinnamon Granola with Full Fat Natural Yogurt 4.8g

Lunch – Mediterranean Style Frittata with Salad 5.5g

Dinner – Creamy Fish Pie with Steamed Green Vegetables 6.6g

Dessert – Strawberry Mousse 4.5g

Total Carbs 21.4g 

Day 3

Breakfast – Scrambled Eggs (2 eggs) and 2 Rashers of Bacon 0.94g

Lunch – Chicken, Cumin & Harissa Soup 6.5g

Dinner – Beef and Mushroom Stroganoff with Cauliflower or Broccoli Rice 11.3g

Dessert – Blueberry Clafoutis 2.5g

Total Carbs 21.2g

Day 4

Breakfast – Cinnamon Granola with Full Fat Natural Yogurt 4.8g

Lunch – Grain Free Scotch Eggs 2.7g

Dinner – Slow Cook Lamb Curry with Cauliflower or Broccoli Rice 15.3g

Dessert – Lemon Meringue Pie 2.8g

Total Carbs 25.6g

Day 5

Breakfast – Bullet Proof Coffee 0.8g

Lunch – Tuna Egg & Avocado Salad 3.8g

Place the eggs to boil for 8-10 mins. Prepare the salad. Place the eggs into cold water when cooked before peeling and halving. Add the tuna, egg and avocado just before serving.

Dinner – Creamy Bacon & Thyme Chicken with Steamed Green Vegetables 9.5g

Dessert – Chocolate Mousse 4.8g

Total Carbs 18.9g

Day 6

Breakfast – Cinnamon Granola with Full Fat Natural Yoghurt 4.8g

Lunch – Southern Fried Chicken with Salad 4.3g

Dinner – Flower’s “Fat Head’ Pizza (1.9g per slice) 3.8g

Dessert – No-Bake Lemon Cheesecake 3.7g

Total Carbs 16.6g

Day 7

Breakfast – Bullet Proof Coffee 0.8g

Brunch – Cooked Breakfast (2 eggs, 2 rashers of bacon, 2 gluten free sausages, mushrooms) 4.4g

Dinner – Roast Beef, Celeriac roasts, Green steamed vegetables and Gravy 9.7g

Cook your roast as you normally would but instead of using potatoes, use celeriac. Cut the celeriac into roast potato sized portions. Par boil for 10 mins before roasting for 1 hour in duck or goose fat. Season well. Serve with steamed vegetables.

Dessert – Strawberry & Rhubarb Crumble 4.9g

Total Carbs 19.8g

Breakfasts

Baked Avocado, Bacon & Egg Boats

Avocados are full of wonderful healthy fats, keeping you fuller for longer and feeding your body with vital nutrients.

Serves 2

Nutritional information Per Serving

536 Kcals

43g fat

1.3g net carbohydrates

34.6g Protein

• Avocado, 1, halved
• Bacon, 6 rashers, grilled or fried
• Eggs 2

1. Preheat the oven to 180c
2. Cut the avocado in half. Remove the stone. Make a slightly larger hole in order to add the egg. Place the avocado on a baking tray.
3. Crack an egg into each of the avocado halves. Season to taste.
4. Place in the oven and bake for 15 mins.
5. Meanwhile, cook your bacon in the sauté pan or grill to cook until crispy. Dice the bacon.
6. Remove the avocado from the oven, place on your plate and sprinkle with the bacon. Serve immediately.

Bullet Proof Coffee

Some people start their day with a bullet proof coffee. This is a combination of freshly brewed coffee whizzed in a blender along with butter and coconut oil.

Nutritional information Per Serving

234 Kcals

24.2g fat

0.81g net carbohydrates

0.14g Protein

 

• Freshly brewed coffee 1 cup (180ml)
• Coconut oil or MCT oil 1 tbsp.
• Unsalted grass-fed butter 1 tbsp

1. Blend in a blender or processor and serve immediately.

 

Cinnamon Granola with full-fat natural yogurt

Most granolas are high in carbs. This is high in good fats instead and is easy to make. You could also double or triple the recipe to make up a large batch as it keeps well in a sealed, airtight container.

Makes Approx. 15 servings

Nutritional information Per Serving

360 Kcals

33.3g fat

3.7g net carbohydrates

8.6g Protein

• Mixed nuts (brazil, hazelnuts, almonds, macadamia, walnuts) 300g
• Pecan nuts 100g
• Flaked almonds 60g
• Coconut flakes 100g
• Sunflower seeds 75g
• Pumpkin seeds 75g
• Flaxseeds 50g
• Coconut oil 40g, melted
• Cinnamon 2 tsp
• Mixed spice ½ tsp
• All spice ½ tsp
• Xylitol or erythritol blend 2 tbsp (or to taste)

1. Preheat oven to 150ºc/gas mark 2
2. Place the nuts in a freezer bag and bash with a rolling pin until they are in smaller bite-size pieces. I prefer doing this as it takes out my frustrations but also a processor tends to over process them and if you are not careful you can end up with nutty dust!
3. Place the crushed nuts into a bowl and add all the nuts and seeds.
4. Melt the coconut oil in a jug, once melted, add the cinnamon and sweetener and combine well.
5. Pour over the nut/seed mix and stir well until the oil coats all the nuts.
6. Pour the nuts mixture onto a large baking tray – you may need 2 trays depending on the size of your tray. Spread until it covers the tray.
7. Pop into the oven and bake for 5 mins before turning the nuts, and baking again for another 5 mins.
8. Remove from the oven and cool.
9. Serve with a dollop of full-fat sugar-free yoghurt.

 

Lunches

Mediterranean Style Frittata

This is an ideal dish for using up any leftover vegetables. It can be served hot or cold and is delicious with a salad. It can also be frozen, so great to use up some leftovers and plan in advance.

Serves 4

Nutritional information Per Serving

345 Kcals

27g fat

3.7g net carbohydrates

22g Protein

• Eggs 5, beaten
• Spring onions 1 bunch, finely chopped
• Red pepper 1, diced or thinly sliced
• Pancetta 150g, diced
• Sun-dried tomatoes 4, chopped
• Parmesan 50g, grated
• Fresh herbs (basil, oregano or thyme would suit) small handful
• Seasoning to taste

1. Preheat your oven to 200˚c/gas mark 6
2. In a large bowl, add the eggs and beat well. Add the remaining ingredients and combine.
3. Thoroughly line your ovenproof dish before pouring in the mixture.
4. Cook for 20-25 mins until it is firm.
5. Serve hot or cold with salad.

 

Broccoli and Stilton Soup

This is perfect if you need to fill yourself up. Broccoli is one of the lowest-carb vegetables; combined with the fat content of the cheese, that makes this dish an ideal low-carb lunch.

Serves 6

Nutritional information Per Serving

307 Kcals

17.4g fat

8.4g net carbohydrates

19.3g Protein

• Coconut oil or butter 1 tsp
• Red onion 1, finely chopped
• Stick celery 1, finely chopped
• Vegetable, chicken or bone stock 450ml
• Broccoli (700g approx. 2 heads), roughly chopped
• Stilton or blue cheese 150g
• Season to taste

1. Place the coconut oil and butter in your saucepan.
2. Add the onion and celery and cook until they start to soften.
3. Add the stock and broccoli and cook for 10 mins, until the broccoli is cooked.
4. Add the Stilton and stir well until dissolved. Use a stick blender to blend until smooth.
5. Season to taste before serving.

 

Grain Free Scotch Eggs

These take a while to make but it’s worth it! Be careful when choosing your sausage meat as some contain sugars and grains. These can be frozen or will store in the fridge for five days.

Serves 4

Nutritional values

711 kcals

55g fat,

2.7g net carbohydrates

52g protein

• Eggs 5
• Good quality sausage meat 400g
• Thyme 1 tsp
• Parsley 1 tsp
• Sage 1 tsp
• Crushed pork scratchings 200g
• Grated parmesan 50g (optional)
• Paprika 2 tsp
• Seasoning
• Oil for frying

1. Boil the kettle. Place 4 eggs in your pan. Pour over the boiling water and place on a medium heat. Boil for 6 mins.
2. Once cooked, remove from heat and immediately drain the hot water and run the eggs under cold water, before leaving in the saucepan filled with cold water.
3. While they are cooling, you can place your sausage meat in a bowl, add the thyme, parsley, sage and season well with salt and black pepper.
4. Peel the eggs, discarding the shells.
5. Divide the sausage meat into four and form each piece into a ball. Flatten each ball as much as you can. Place the egg in the centre and wrap around the egg firmly until it is completely covered.
6. In a bowl, add the remaining egg and beat well. Place the ground pork scratching’s and the paprika in another bowl, season and combine well. This is where it can get messy!
7. Dip each of the scotch eggs into the egg mixture before coating in the pork scratchings.
8. Place on a sheet of greaseproof until you are ready to fry.
9. Place your 5-6cm of oil in a pan or use your deep fat fryer. Heat oil and when ready, add your scotch eggs, turning until the whole egg is golden and crispy.
10. Remove from the pan and place on some kitchen roll.
11. When cool place in an airtight container.

Chicken, Cumin & Harissa Soup

You can buy harissa paste or seasoning but ensure it is free from sugar. Leave this chunky so make sure you chop everything evenly. This soup freezes well.

Serves 5

Nutritional information Per Serving

152 Kcals

2.8g fat

6.5g net carbohydrates

24.3g Protein

• Butter or coconut oil 2 tsp
• Red onion 1, finely chopped
• Garlic 2-3 cloves, finely chopped
• Red pepper 1, finely chopped
• Ground cumin 1 tsp
• Paprika 1 tsp
• Harissa paste 2-3 tsp
• Chopped tomatoes 1 tin
• Chicken fillets, 400g chopped into small chunks
• Bone or chicken stock 500ml
• Freshly chopped coriander

1. Cook the onion, garlic and pepper in the butter or coconut oil until they start to soften.
2. Add the chicken and cook until it turns white before adding all the remaining ingredients.
3. Cook on a medium simmer for 20 mins.
4. To serve, ladle into a bowl, add a garnish of the remaining coriander leaves.

  

Dinners

Low-Carb Lasagne

You don’t need pasta sheets to make a low-carb lasagne! This one uses aubergine slices, but you can use courgette, butternut squash or even cooked bacon rashers. You can also make it in advance and freeze until you are ready to cook – ensure it is thoroughly defrosted before placing in the oven.

Serves 4-6

Nutritional Values

919 kcals

85g fat

9.5g net carbohydrates

26.9g protein

• Aubergines, 2
• Coconut oil 1 tspGarlic, 2-3 cloves, finely chopped
  Red onion 1 finely chopped
  Red pepper 1 finely chopped
• Lardons or pancetta 100g
  Beef mince 400g
• Beef bone stock 200ml
  Chopped tomatoes 1x 400g tin
  Tomato puree 2-3 tsp
• Dried oregano 2 tsp
• Paprika 2 tsp
  black pepper
• Double cream 250ml
• Mascarpone 250ml
• Grated mature cheddar 100g
• Fresh Parmesan, grated 25g

1. Slice the aubergine and place onto a plate or tray. Sprinkle with salt and leave to once side.
2. Add the coconut oil to a sauté pan. Fry onion until soft and translucent.
3. Add the garlic and peppers and cook for another couple of mins
4. Add lardons and mince and cook until brown. Add the stock and cook for 2 more mins.
5. Add chopped tinned tomatoes. Stir well. Add the herbs and season with black pepper.
6. Pat the aubergine dry with paper towel.
7. Mix the cream, grated cheese and mascarpone together in a bowl. Season to taste.
8. Place a little of the bolognaise mix into the base of your ovenproof dish.       Add a layer of aubergine.       Add a small layer of the cream mix.       Repeat all layers finishing with the cream mixture. Sprinkle with parmesan and season.
9. Place in the oven for 30 mins until bubbling.
10. Serve with green salad.

 

Creamy Bacon & Thyme Chicken

This is one of my family’s favourite dishes and very easy to make. I serve it with steamed green vegetables. It will freeze well and can be stored in the fridge for up to three days.

Serves 4

Nutritional Values

689 kcals

59g fat

6.7g carbohydrates

27.7g protein

• Coconut oil, olive oil or butter 1 tsp
• Garlic, 2 cloves crushed
• Red onion 1 finely diced
• Leeks, 1-2 finely chopped
• Smoked pancetta, 150g diced
• Chicken breasts, 4 halved
• White wine 150ml (optional)
• Chicken seasoning 2 tsp
• Fresh thyme 2-3 sprigs
• Dried oregano 2 tsp
• Dried parsley 1 tsp
• Double cream 300ml
• Seasoning to taste

1. Place the oil or butter in the sauté pan and heat on a medium heat.
2. Add the garlic, onion, leeks and pancetta and cook for 5 mins
3. Add the chicken breasts and cook until the outer chicken is white on all sides.
4. Add the wine and seasoning before placing a lid on the pan and turning down to low for 10 mins.
5. Remove the lid and stir in the cream.
6. Cook gently on low until chicken is cooked through.
7. Serve with steamed seasonal green vegetables.

Beef & Mushroom Stroganoff

This is another family favourite. I featured this recipe in one of my other books and a reviewer said it was better than Jamie Oliver’s – I will leave you to decide on that one!

Serves 4

Nutritional information Per Serving

508 Kcals

35g fat

6.5g net carbohydrates

31g Protein

• Coconut oil or butter
• Red onion, 1 large, finely chopped
• Garlic, 2-3 cloves, crushed
• Beef steak chunks 500g
• Mushrooms, 300g sliced
• Paprika 2-3 tsp
• White wine 200ml
• Tarragon 2 tsp freshly chopped
• Dijon mustard 2-3 tsp
• Double cream 200ml

1. In a large sauté pan, add the coconut oil or butter and cook onion and garlic for one minute. Add the beef and cook for 3-4 mins, ensuring it is evenly browned.
2. Add the mushrooms and paprika and mustard; stir well, before adding the wine. Some of this will evaporate as you continue to cook for a couple of mins.
3. Add the tarragon and cook for 2-3 mins more.
4. Just before serving, stir in the double cream to form a creamy sauce heating through until bubbling. Serve on a bed of cauliflower rice.

Creamy Fish Pie

This simple, comforting dish can be prepare this in advance, ready to pop in the oven when you get home from work.

Serves 6

Nutritional information Per Serving

598 Kcals

50g fat

3.8g net carbohydrates

26.9g Protein

• Cauliflower 200g
• Broccoli 200g
• Butter 50g
• Fish pieces 450g selection (can buy fish pie mix)
• Prawns 200g
• Double cream 400ml
• Cheddar, 100g grated
• Fresh parsley, small handful
• Mustard powder ½ tsp
• Seasoning to taste

1. Preheat your oven to 180c
2. Cut your cauliflower and broccoli into florets. Steam these until soft.
3. Meanwhile, place the fish and prawn in the base of your casserole dish. Season well.
4. Combine the cream, cheese and parsley and pour this over the fish.
5. When the cauliflower and broccoli is cooked, place in the base of the pan and mash with the butter. Season to taste.
6. Place the mash on top of the fish and smooth.
7. Pop in the oven for 30 mins until golden on top.
8. Serve with steamed green vegetables.

  

Slow-Cook Lamb Curry with cauliflower rice

Lamb can be quite tough and to avoid this, this recipe is designed to be slow cooked, either in a low temperature oven or, if you have one, your slow cooker. This recipe freezes well.

Serves 6

Nutritional information Per Serving

377 Kcals

21g fat

12.3g net carbohydrates

27.6g Protein

• Fresh ginger, 1 3cm knuckle peeled
• Garlic 3-4 cloves
• Chillies, 1-3 depending on personal taste and strength
• Olive oil 1-2 tbsp.
• Small handful coriander leaves
• Garam masala 1 tbsp. (sugar free)
• Cumin ½ tsp
• Turmeric 2 tsp
• Coconut or olive oil 1 tsp
• Red onion, 1 large chopped (or 2 medium)
• Pepper, 1 sliced
• Lamb, 500g diced
• Chopped tomatoes 1 400g tin
• Beef or bone stock 200ml
• Coconut cream 100g
• Chopped coriander leaves
• Zest of a lime
• Cauliflower 1 whole

1. In a food processor, add the ginger, garlic, chilli, olive oil, half the coriander leaves, garam masala, cumin and turmeric. Whizz until you form a paste. Leave to one side to rest (Store in the fridge or freeze until needed).
2. Place coconut oil in your large sauté pan. Add the onion and pepper and soften for a couple of mins.
3. Add the lamb and brown before adding the curry paste, tomatoes and water. Simmer gently for 10 mins before transferring to your slow cooker, or, place in an ovenproof dish with lid or tin foil and cook at 130c for 3 hours.
4. Meanwhile, to make the cauliflower rice, place the cauliflower florets into your food processor and pulse until it resembles rice. You can finely grate this if you don’t have a processor. To cook, microwave for 4-6 mins on high, or sauté with some coconut oil on a medium heat for 7-10 mins until softened.
5. Just before serving, stir in the coconut cream, coriander leaves and give a squeeze of lime.
6. Stir and serve on a bed of cauliflower rice.

  

Fried Chicken

I first used this recipe in a cookery class at my local school and the children and teachers went crazy for it! It’s much healthier than any fast food concoction. It’s also really nice cold and makes a great option for packed lunches.

Serves 4-6

Nutritional information Per Serving

273 Kcals

16g fat

2.3g net carbohydrates

27.9g Protein

• Spice Mix:
• Ground almonds or coconut flour 150g
• Paprika 4 tsp
• Parsley 1 tsp
• Chicken seasoning (make sure this is sugar free) 3 tsp
• Oregano 1 tsp
• Tarragon ½ tsp
• Thyme 1 tsp
• Garlic powder 1 tsp
• Onion powder ½ tsp
• Celery salt ½ tsp
• Generous seasoning of black pepper
  • Chicken pieces 500g (can be drumstick, thigh or breast)
  • Egg, 1 beaten

1. Preheat your oven to 190ºc/gas mark 5.
2. Mix the spice mix, making sure it is combined evenly. Place this in a large dish.
3. Place the beaten egg in a dish.
4. Now for the messy bit — dip the chicken into the egg, then into the spice mixture, ensuring it is evenly covered.
5. These are oven cooked so you want them to crisp up evenly. To do this I place the chicken onto my cooling rack before placing this onto my baking sheet. If your oven allows, you can use your grill pan and place straight into the oven. The idea is to allow the heat and air to circulate all around the chicken, ensuring an even and crisp cook.
6. Cook for 20-30 mins depending on the size of your chicken pieces.
7. Serve with side salad.

Flower’s ‘Fat Head’ Pizza

This is my adaptation of the brilliant ‘Fat Head Pizza’, which is admired in the world of low carb eating. And it seriously fills you up thanks to the fat content. It is also good to have cold and the base freezes well.

 

This makes 2 bases (6-8 slices per base)

Nutritional information Per Slice

175 Kcals

18.3g fat

1.9g net carbohydrates

9.5g Protein

• Cheese, 250g grated (can be mozzarella or cheddar)
• Full fat cream cheese 100g
• Eggs 2
• Almond flour or ground almonds 200g
• Chilli powder ½ tsp
• Garlic powder ½ tsp
• Oregano 1 tsp
• Seasoning to taste

Topping

• Tomato puree 2-3 tbsp
• Mature cheddar or mozzarella, 75g grated
• Ham, 2 slices torn
• Italian herbs 1 tsp

1. Preheat the oven to 180c
2. Place the cheese and cream cheese in a bowl and pop into the microwave for 1 mins to soften as this makes it easier to form into a dough.
3. Remove from the microwave and add all the remaining ingredients, combining well. This will form a wet dough – similar to a wet scone mix really.
4. Form into a ball and cut into 2 pieces – one for each base.
5. Place one large sheet of baking parchment on the worktop, add a ball of dough to the centre of the parchment. Place another sheet of parchment on top of the dough and press down with your hands.
6. This is the easiest way to form the base without getting sticky hands and worktop!!
7. Press into your pizza base shape using your hands and knuckles. The dough needs to be about 1cm thick.
8. Place the whole thing, including parchment, onto a baking tray before removing the top sheet of parchment. Repeat for the second base.
9. Pop into the oven and cook until it starts to go golden on top.
10. Remove and top with you’re the tomato puree, before adding your toppings. Place back into the oven for another 8-10 mins until bubbling and golden.

Basic Pizza Topping

Pizza topping can be made using your homemade pasta sauce or even simple tomato puree mixed with olive oil and herbs. Decorate your pizza as you desire and remember to calculate the carbs. There are no hard and fast rules so experiment and have fun.

Desserts

Lemon Meringue Pie

I do add a lot of lemons to this as I love the intense citrus flavour contrasting so well with the creamy meringue and the crumbly nutty pastry base.

Serves 8

Nutritional information Per Serving

523 Kcals

49g fat

2.8g net carbohydrates

15.8g Protein

Pastry Base

• Ground Hazelnuts 150g
• Ground Almonds 150g
• Butter 100g
• Egg, 1 beaten

Lemon Filling

• Butter 100g
• Erythritol or xylitol 100g (or Stevia to taste)
• Eggs 4
• Egg yolks 3
• Lemons, 4-5, zest and juice

Meringue Topping

• Egg whites 3
• Erythritol or xylitol 2 tbsp. (or stevia to taste)

1. Preheat your oven 160c
2. Place the hazelnuts in a nutribullet or food processor and pulse until fine.   Place the ground hazelnuts and ground almonds in a bowl
3. Rub in the butter until dispersed. Add the beaten egg and combine until it forms a soft dough. You may need to use your hands to help form this. Leave in the fridge for 10 mins.
4. Place the dough between two pieces of parchment and spread gently with your hands. Remove the top piece and flip the dough into your flan dish. You will need to gently press the dough into the dish and up the sides, spreading out evenly.
5. Place in the oven for 20-30 mins until it starts to colour a golden brown.
6. Whilst the pastry is cooking, you can start on the filling. Place a bowl over a pan of boiling water to create a ban marie.
7. Add the butter, sweetener, lemon juice and zest to the bowl and heat until the butter has melted.
8. Remove from heat and gradually add the eggs and yolks, one at a time, mixing well with a balloon whisk until each egg is dissolved before adding the next.
9. Place back on the heat and continue to stir until it starts to thicken – this can take up to 10 mins. It should become very thick and glossy.
10. Pour this onto your pastry base.
11. Whisk the egg whites until they are fluffy. Add the sweetener and continue to whisk until you form firm peaks.
12. Place this on the lemon base, spreading gently until it is all covered.
13. Pop into the oven and cook until the meringue is golden (approximately 10-15 mins at 160c)
14. Leave to cool before serving.

 

Panna Cotta & Raspberry Jelly Layer

This dessert is really easy but look quite impressive. They do take a few hours to set so allow for this. I serve these in glasses.

Makes 6 Glasses

Nutritional information Per Serving

376 Kcals

40g fat

1.7g net carbohydrates

1.2g Protein

For the raspberry jelly

• Raspberries 250g frozen
  Water 200ml boiling
  Gelatine powder 1 heaped tsp
  Erythritol or xylitol 1-2 tbsp. (stevia to taste) – optional

1. Place the raspberries in the saucepan and heat
2. Add the boiling water and sweetener if you are using any. I personally don’t think it needs it but some people prefer a sweeter jelly.
3. Add the gelatine powder (I sprinkle this straight in but you can mix with a little water first if you prefer – if you are using sheets, leave to soak before adding to the raspberries). Stir until well combined.
4. Remove from heat and leave to cool before pouring onto glasses.
5. Place in the fridge for another 2 hours to set.
6. When the jelly is set, you can prepare the Panna Cotta.

For the panna cotta

• Double cream 450ml
• erythritol or xylitol 2 tbsp (or stevia to taste)
• sugar free vanilla essence 2 tsp (or 2 pods)
• gelatine powder 1 heaped tsp (can use sheets, soaked)

1. Place the cream in the saucepan and bring up to heat slowly.
2. Add the sweetener and vanilla and combine until the sweetener has dissolved.
3. Add the gelatine powder (I sprinkle this straight in but you can mix with a little water first if you prefer – if you are using sheets, leave to soak before adding to the cream).
4. Stir until everything is dissolved.
5. Remove from heat and pour into your glasses on top of the jelly. Pop into the fridge to set. This takes about 1 ½ – 2 hours.
6. Top with mixed berries before serving.

Strawberry Mousse

You can use raspberries or blueberries with a little lemon zest. I don’t bother with sweetener as the sweetness of the strawberries combined with the smooth cream is enough.

Serves 4

Nutritional information Per Serving

226 Kcals

20.7g fat

4.5g net carbohydrates

4.6g Protein

• Cream cheese 180g
• Extra thick cream 150ml
• Greek yogurt 2-3 tbsp
• Strawberries, 100g crushed
• A few drops of liquid stevia to taste (optional)

1. Place all ingredients into a bowl and cream together until well blended.
2. Place in dessert glasses and leave to chill for 30 mins before serving.

 

Chocolate Mousse

This is rich in healthy fats and tastes so indulgent. This does not have any sweetener in it but you could add liquid stevia to sweeten it, or fibre syrup by Sukrin which works out at 5g of carbs per 100g.

Serves 2-3

Nutritional information Per Serving

255 Kcals

23.2g fat

4.8g net carbohydrates

4.4g Protein

• Avocado, 1 ripe mashed
• Cocoa powder (sugar free) 2 tbsp. (or 60g melted at least 90% dark chocolate)
• Double cream 150g
• Liquid Stevia drops to taste (optional)

Optional extras (choose one)

• A few drops to taste of either vanilla, orange or mint extract
• Nut butter, 1-2 tsp

1. Place all the ingredients into a blender and blend until smooth. Add more liquid until you get your desired consistency.
2. Taste as you go and add your sweetener to suit.
3. Chill and serve with some fresh berries.

Blueberry Clafoutis

This takes minutes to prepare and is so lovely when you fancy a dessert. I serve with a dollop of Greek yogurt or some thick cream while still warm. You can replace the blueberries with any other berry or cherries. I use fresh but you can use frozen as long as the fruits aren’t too wet.

Serves 8

Nutritional information Per Serving

357 Kcals

33.6g fat

2.5g net carbohydrates

9.4g Protein

• Fresh blueberries 100g
• Erythritol or xylitol 75g (or stevia to your taste)
• Eggs, 4 beaten
• Lemon zest, 1
• Milk 125ml
• Cream 300ml
• Vanilla paste 1 tsp (optional)
• Ground almonds 150g

1. Preheat the oven to 170ºc/gas mark 4.
2. Grease your flan dish well with butter.
3. Place your blueberries into your flan dish.
4. Combine all the ingredients together and beat well
5. Pour over the blueberries before placing into the oven.
6. Bake for 40 mins or until firm and golden.

No-bake Lemon Cheesecake

This is one of my family’s favourites. I don’t use gelatine in this recipe as I find it sets to a nice soft consistency without it.

Serves 10

Nutritional information Per Serving

512 Kcals

50g fat

3.7g net carbohydrates

8.6g protein

• Mixed nuts 300g (hazelnuts, Brazil, almonds, pecan or macadamia)
• Butter 3 tbsp
• Full-fat cream cheese, 500g
• Extra thick double cream, 300g
• Lemons 3, juice and zest
• 23cm loose-bottomed tin

1. Place the nuts in a food processor and blend until they resemble breadcrumbs. I use a nutribullet for this.
2. Place in a bowl and add the melted butter. Combine well.
3. Grease your tin thoroughly with butter. Place the crumbled nuts into the tin and spread. Press down until you form a solid base. Place in the fridge to chill.
4. While the base is chilling, you can mix all the remaining ingredients together. Pour this onto the chilled base and spread to level.
5. Place in the fridge to chill for at least 3 hours to enable the filling to set.
6. Decorate with sugar free lemon curd (see pantry chapter) or some blueberries.

Strawberry & Rhubarb Crumble

I love rhubarb – nothing nicer than picking fresh from the garden and making this delicious dessert. Rhubarb goes well with Strawberries, I add them just before popping on the crumble topping. This recipe is higher in fructose and natural sugars so this should only be a special treat and only eaten once your blood sugars are stable.

Serves 6-8

Nutritional information Per Serving with cream

369 Kcals

32.6g fat

4.9g net carbohydrates

9.7g Protein

• 650g rhubarb
• 100g strawberries, quartered
• 75g erythritol or xylitol (or stevia to taste)
• 100ml water
• 200g ground almonds
• 75g mixed nuts (processed)
• 40g mixed seeds
• 100g butter

1. Preheat the oven to 180ºc/gas mark 4.
2. Place your rhubarb in a saucepan and add the xylitol or stevia and water. Cook gently for 5-8 minutes to help start to soften the fruit. Add the straweberries.
3. Pour the fruit into your ovenproof dish.
4. Place your nuts in a food processor and whizz until they resemble fine breadcrumbs.
5. In a bowl, combine the ground almonds, nuts and seeds. Add the butter and rub until it forms a texture similar to breadcrumbs
6. Pour this over the fruit base, making sure it is spread evenly.
7. Place the crumble in the oven and cook for 20 minutes
8. Serve with a dollop of extra thick double cream

Sarah Flower is a nutritionist and author of several books including The Sugar Free Family Cookbook, Low Carb Slow Cooker and Eating to Beat Type 2 Diabetes, the latter of which you can buy for £8.99, saving £2 off the RRP (free postage) until August 6, 2019. Call 01235 759 555 and quote 9952200002.

For more information visit sarahflower.co.uk