A sprinkle of Parmesan and a drizzle of olive oil transform tomatoes into the perfect side dish. Or try sandwiching them between slices of your favourite whole-wheat country bread. Exchange it for 1 vegetable and 1 fat.
Calories: 86 calories per serving
See full recipe below.
Serving size
Serves 4
Ingredients
4 tomatoes, halved horizontally
¼ cup freshly grated Parmesan cheese
¼ teaspoon salt
4 teaspoons extra-virgin olive oil
Freshly ground pepper, to taste
Directions
Preheat oven to 230°C (450°F).
Place tomatoes cut-side up on a baking sheet. Top with Parmesan, oregano, salt and pepper. Drizzle with oil. Bake until the tomatoes are tender, about 15 minutes.
Tips
Cut Down on Dishes: A rimmed baking sheet is great for everything from roasting to catching accidental drips and spills. For effortless cleanup and to keep your baking sheets in tip-top shape, line them with a layer of foil before each use.
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Note! … ordinary stews are often high in carbohydrates (potatoes, sugar, flour) and fat! Therefore, stews are usually off limit in weight loss plans. However, you can make this Keto/Banting stew with a clear conscious. The recipe – created by Anel Kirsten, our dietician – is part of the menu in the LK Fitness App. You may also use it to replace any of the meals on the lunch or dinner menu included in my other Keto/Banting meal plans.
Ingredients:
1kg lamb neck or shoulder
coconut oil for browning the meat
salt and pepper
2 medium onions, chopped
2 tablespoons chopped garlic
4 tablespoons lemon juice
1 teaspoon fine nutmeg
1½ teaspoons fine coriander
2 tablespoons xylitol
2 tablespoons butter
750g green beans and pattypan squash
400g pumpkin, diced
3 cups of water
Method:
Brown the lamb in coconut oil in a pan . Season with salt and pepper. Remove the lamb and place to one side. In the same pan, fry the onions and garlic till soft. Add the meat, the lemon juice, nutmeg, coriander, xylitol, butter and boil over low heat for an hour – the meat must be soft and come off the bone with ease. Once the lamb is tender, add the rest of the vegetables. Add a little water from time to time so as not dry out the meat but take care not to make it too watery – boil until the vegetables are cooked.
Enjoy! Linda Kriel xxx
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These wraps are delicious and you can chose any filling. These wraps are ideal, instead of bread as they contain no starch. If you follow any of my Banting meal plans you can add these wraps to your proteins.
If you follow my Low GI meal plan, use low-fat mayonnaise fillings and no cheese in the dough.
Preheat the oven to 190°C and place baking sheets on 2 baking trays.
Cut the cauliflower into pieces (florets).
Put the pieces of cauliflower in a food processor or use an electric stick blender and crumb until the cauliflower has a very fine texture (similar to couscous).
Add the crumbs, and a quarter cup of water in a lidded pan and cook on medium heat for around 8 minutes until soft.
Drain the cauliflower into a sieve and place it in a clean dish.
Firmly squeeze any excess water from the cauliflower.
Add the rest of the ingredients and mix well.
With the “dough” form two circles on the baking sheet. Flatten to form a thin layer. Keep the “dough” compact and thick enough so as not to see the baking sheets through the dough.
Bake in a oven for about 17 minutes until the dough is dry but pliable. Remove it carefully and allow to cool on a cooling rack to prevent it from getting soggy. Fill with your favourite filling.
(Saartjie van Den Bergh says she puts a tablespoon of grated cheese in the “dough” so that the ingredients combine better. She also adds a little more curry powder than in the above recipe.)
Best wishes Linda Kriel
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Be careful when using marinade as it is full of hidden sugars. Here is a healthy recipe for you to use on your chicken and meat for your next barbecue!
Ingredients:
3 tablespoons butter
2 tablespoons lemon juice
2 teaspoons garlic, crushed
1 teaspoons curry powder
1 tablespoon fresh herbs, chopped
1 teaspoon xylitol
1 tablespoon double cream yoghurt or amasi or buttermilk (On the Low GI use low fat yoghurt)
½ teaspoon Dijon mustard
salt and pepper to taste
Directions:
Melt the butter on low heat.
Add all the other ingredients.
Let the flavours infuse for a minute or 2 before taking it off the heat and let it cool down.
Use the marinade on your chicken portions, chops, steak or ribs when you barbeque or roast them.
Notes:
It is delicious on chicken wings when barbecued.
There is only ± 10g carbohydrates in the marinade.
This recipe I got from Low Carb is Lekker cookbook.
You can use this marinade on all 3 our meal plans, the Low GI, Keto/Banting and the Mediterranean meal plans, when having a barbecue.
Enjoy your barbecue!
Linda and Armin
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