Our book The CSIRO Low-Carb Diabetes Diet & Lifestyle Solution tells you the nutritional composition of each meal. Pictured: Quinoa Breakfast Bowls – one of our vegetarian low-carb offerings.
If you look at the most searched for wellness trends of 2020, it seems we’re going back to basics. We’re leaning towards getting more sleep, looking after our mental health and eating more plant-based meals.
Scroll through recipe posts on Instagram and see this in action. You can learn how to make a protein-packed vegan, low-carb and gluten-free lentil burger. Or you can make wraps out of eggs and spinach for a vegetarian low-carb swap.
But have you ever thought about the nutritional composition of these recipes? It’s not like you can compare labels on home-cooked meals.
Luckily, we’ve done the hard work for you. With our Low Carb Diet and Lifestyle Book, we give you the nutritional count of our low-carb recipes. We outline how many units of carbohydrates, vegetables and proteins so you can really calculate what you’re eating. And bonus, they look fit for their own account.
Here’s one of our favourite vegetarian low-carb meals from the new book.
Quinoa breakfast bowls
Prep time: 25 mins | Cooking time: 25 mins
- 80 grams quinoa, rinsed well and drained
- 1 tablespoon olive oil
- Long green chilli, seeded and thinly sliced
- 1 bunch kale, white stalks removed, leaves thickly sliced
- 80 grams haloumi, sliced
- 4 x 55 gram eggs
- 80 grams avocado, sliced
- Micro herbs and lemon wedges to serve (optional)
- 1 tablespoon hulled tahini
- Finely grated zest and juice of 1 large lemon
- 2 teaspoons warm water
- 1 teaspoon sweet paprika
- To make the tahini drizzle, whisk together all the ingredients in a small bowl. Season with freshly ground black pepper. Set aside at room temperature until you are ready to serve. (This will thicken on standing so you may need to add a little more warm water just before serving.)
- Cook the quinoa in a saucepan of boiling water for 12–15 minutes or until tender. Drain and refresh under cold running water, then transfer to a large bowl and set aside.
- Heat the oil in a large deep non-stick frying pan over high heat.
- Add the chilli and kale and cook, tossing, for 4–5 minutes or until wilted and starting to crisp. Tip into the bowl with the quinoa, then reheat the pan over high heat. Add the haloumi and cook, turning occasionally for 1–2 minutes or until golden. Transfer to the bowl with the quinoa. Season with freshly ground black pepper, then cover loosely to keep warm.
- Meanwhile, poach the eggs (in two batches) in a large saucepan of gently simmering water for 1–2 minutes or until the egg whites are just set but the yolks are still runny. Carefully remove with a slotted spoon and drain on paper towel.
- Divide the quinoa, kale and haloumi mixture among serving bowls.
- Place a poached egg on top, then spoon over the tahini drizzle.
- Finish with the avocado and micro herbs (if using) and serve with the lemon wedges.
Extract from The CSIRO Low-Carb Diabetes Diet & Lifestyle Solution by Professor Grant Brinkworth and Dr Pennie Taylor. Macmillan Australia, RRP $36.99. Photography by Rob Palmer.