Você+Leve low-carb recipes
Nutritious low-carb recipes
1- Pão proteico da Liz (Liz's protein bread – tastes like coxinha, the Brazilian chicken croquette)
Ingredients
- 450g cooked chicken, shredded or cut into small pieces
- 6 eggs
- 1 1/2 spoonfuls of raising agent (ordinary baking powder is fine)
- 30 g parmesan cheese
1 tablespoon psyllium (fibre) – optional
1 spoonful of seeds such as chia, linseed, pumpkin etc. (optional)
- seasoning to taste: salt, garlic, paprika, oregano
Method
Preheat the oven to 200°C.
Put the cooked chicken and all the other ingredients in a blender or food processor. Decorate with a few seeds, pour into a loaf tin and bake for about 25-30 minutes.
If you like, enjoy it with cottage cheese and avocado. (Eat in moderation.)
2- Pão de brócolis da Liz (Liz's broccoli bread)
Ingredients
- 1 head of raw broccoli (grated or blitzed in the blender)
- 3 eggs
- 1 cup almond flour
- 1 tablespoon psyllium (optional)
- 3 spoonfuls of olive oil
- 5 tablespoons parmesan cheese
- 1 teaspoon baking powder
- a spoonful of chia, sesame or linseed seeds
Method
Grate the broccoli and mix all the ingredients in a bowl, or blitz briefly in the blender. Pour into a loaf tin and bake for around 25-30 minutes.
3- Bolo/ Pão de Banana (banana cake / banana bread)
Ingredients
- 4 bananas
- 3 eggs
- 2 cups almond flour (if you prefer, you can swap this for 1 cup wholemeal flour)
- 1 tablespoon ground cinnamon
- 1/2 cup oil (I use rapeseed)
- 1 teaspoon baking powder
- add a few roughly crushed nuts (optional)
- 1 spoonful of psyllium (optional)
Method
Mash the bananas, add the eggs and mix well. Then add the rest of the ingredients, pour into a cake or loaf tin and decorate with banana slices or seeds. Put into an oven preheated to 180°C. Bake for around 25-30 minutes.
4- Bolo de chocolate ou de limão (chocolate or lemon cake)
Ingredients
- 5 eggs
- 2 cups almond flour
- 2 tablespoons sugar
- 2 spoonfuls of milk powder or protein powder
- 1/2 cup coconut oil
- 1 teaspoon baking powder
- 1/4 cup fresh lemon juice (here
you can swap the lemon for cocoa to make the chocolate cake)
- zest of 1/2 lemon to decorate the cake, or a chocolate sauce made with cocoa for the chocolate cake (both optional)
Method
Mix all the ingredients, adding the baking powder last. Bake in an oven preheated to 180°C for 25-30 minutes.
5- Muffin de mirtilo (blueberry muffins)
Ingredients
- 145 grams almond flour
- 90 ml milk
- 1 egg
- 50 grams blueberries
- 1 spoonful of vanilla extract
- 1 teaspoon baking powder
Method
Mix all the ingredients, pour into muffin cases and bake for 15-20 minutes.
6- Empadinha fit da Liz (Liz's light crustless mini savoury pies)
Ingredients
- 5 eggs
- 2 tablespoons milk
- a pinch of baking powder
- finely chopped mushrooms and peppers, tuna or ham
- salt, black pepper, fresh parsley and spring onion, and seasoning to taste.
(you can swap the mushrooms for courgettes if you like)
Method
Mix all the ingredients and pour into the moulds. Bake in a preheated oven for about 15 minutes.
7- Coxinha fit da Liz (Liz's light chicken croquettes)
Ingredients
- 1 egg
- 3/4 cup almond flour
1 cup grated cauliflower (cooked with seasoning to taste)
- 1 tablespoon psyllium
- 50 grams parmesan cheese
- a pinch of salt
- filling of your choice (beef, chicken etc.)
Method
Mix all the ingredients. Shape the coxinhas and fill them with shredded chicken, or cheese, or sausage, or beef, or prawns.
Bake for around 15 minutes.
First try👇
Second try 👇
A blog of healthy, nutritious recipes
by Elizete Reis-Bennett, Nutritional Scientist