Damn that’s delicious: low-carb cook ups

By Ellen Singleton

3 April 2018

Two-thirds of Australians are overweight or obese and the prevalence of type 2 diabetes is rising at an alarming rate. We undertook one of the largest and most complex diet and lifestyle intervention studies in Australia and in 2017 used the data to create the CSIRO Low-Carb Diet to help Aussies battling this disease.

Rigorous scientific evidence shows our nutritionally balanced diet is not only effective in promoting substantial long-term weight loss but it also helps to improve blood glucose control and blood cholesterol profile (this is really important for treating insulin resistance, metabolic syndrome and type 2 diabetes!).

We’ve updated our low-carb diet in the brand new CSIRO Low-carb Every Day. It includes more recipes, more exercises, updated science and flexible food options. We’ve even got a little taste test below that you can try out right now!

Portable Lunch

Tuna mushroom melts with avocado crispbreads

Serves: 4 Preparation: 15-20 minutes Cooking: 10 minutes Difficulty: Easy

Ingredients:

1 x 425 g tin tuna in springwater, drained and crushed with a fork

1 clove garlic, crushed

2 teaspoons lemon pepper seasoning

¼ cup chopped flat-leaf parsley

4 field mushrooms (600 g), stems removed and finely chopped, caps left whole

80 g Swiss cheese, thinly sliced

160 g avocado, mashed

1 tablespoon lemon juice

2 multigrain Ryvita crispbreads, halved diagonally

 

Preheat the oven grill to high.

Combine the tuna, garlic, lemon pepper seasoning, parsley and chopped mushroom stems in a bowl. Season to taste with freshly ground black pepper. Spoon the mixture evenly into the mushroom caps and top with the cheese. Transfer to a baking tray. Cook up the grill for 5-7 minutes or until heated through and the cheese and melted and golden.

Meanwhile, combine the avocado and lemon juice in a bowl. Spread the mixture evenly over the crispbreads and season to taste with freshly ground black pepper.

Serve the mushroom melts with the avocado crispbreads.

Make it portable: Cool the mushrooms completely and transfer to an airtight container for transportation. Place the avocado mixture in a separate airtight container and wrap the crispbreads tightly. Keep them chilled.

 

Speedy dinner

Haloumi and chicken frittata with almond tomatoes  

Serves: 4 Preparation: 15-20 minutes Cooking: 10 minutes Difficulty: Easy

Ingredients:

1 tablespoon olive oil

600 g lean chicken tenderloins, finely chopped

1 clove garlic, crushed

1 tablespoon thyme leaves, plus 2 teaspoons extra for sprinkling

300 g button mushrooms, halved

300 g yellow squash, sliced horizontally into rounds

8 eggs, lightly beaten

150 g haloumi, chopped

Almond tomatoes

300 g cherry tomatoes, halved

2 tablespoons red wine vinegar

1 cup basil leaves

80 g whole natural almonds, toasted and chopped

 

To make the almond tomatoes, mix together all the ingredients in a bowl and season to taste with freshly ground black pepper. Set aside until required.

Preheat the oven grill to high.

Heat the olive oil in a large heavy-based frying pan over high heat. Add the chicken, garlic, thyme, mushrooms and square and cook, stirring occasionally, for 5 minutes or until the vegetables are starting to soften and the chicken is cooked.

Reduce the heat to medium. Add the egg. Cook, shaking the pan and stirring gently for 1 minute, then continue to cook untouched for 5 minutes or until the egg is set around the edges of the pan, but still wet in the centre. Sprinkle over the haloumi and extra thyme, then cook under the grill for 2-3 minutes or until set and golden.

Serve the frittata with the almond tomatoes.

Sweet treat

Raspberry and muesli parfaits

Serves: 4 Preparation: 10-15 minutes Cooking: 5 minutes Difficulty: Easy

30 g untoasted natural muesli

400 g low-fat natural Greek-style yogurt

2 teaspoons pure vanilla extract

¼ teaspoon ground cinnamon

200 g raspberries

80 g toasted mixed nuts (macadamias, almonds, pecans)

 

Heat a barbeque flat plate or frying pan to medium

Cook the muesli on the flat plate or frying pan, tossing occasionally, for 3-4 minutes or until evenly golden. Transfer to a bowl.

Mix together the yoghurt, vanilla and cinnamon in a separate bowl.

Using a fork, crush half the raspberries. Add to the yoghurt mixture and stir until well combined.

Spoon the mixture evenly into serving glasses. Top with the toasted muesli and remaining raspberries and serve.

 

Because our Low-carb Diet plan can be so effective in improving a range of health measures, we recommend you see your GP before starting this diet, and that they regularly check your blood pressure, blood glucose and blood cholesterol levels once you begin the diet.