Hi, here goes with some yummy recipes if you are looking for some tasty meal ideas whilst doing a high fat/low protein/low carb (80/15/5) diet.

May i remind you that due to copyright laws (as stated in the post at the top of this board) you must only post in meals or ideas which are your own and have no affiliation with any other popular way of eating. Modified Atkins recipes should be fine.

General:
Homemade Full Fat Yogurt - Carb Countdown
Homemade Full Fat Yogurt II - no Carb Countdown

Breakfast Ideas
Emmas HFH Pancakes
Pumpkin Bake
Almond Porridge
Hot Pumpkin Cereal
Meal-in-a-Ramekin Thingy
Bacon Cheddar Scramble

Baked Goods
Nutty Cheese Muffins
Chocolate Coconut Muffins
Pecan Muffins (link will take you to lowcarbfriends.com)
Pumpkin Cranberry Scones
Chocolate Chunk Scones
BLT Sandwich

Soup, Stew *most soup links will take you to atkins.com
Danielle's Cheesey Broccoli Cream Soup
Becki's Zuppa Toscana
Creamy Pumpkin Curry Soup
Creamy Spinach Soup
Creamy Mushroom Soup
Hot Dog Soup
Roasted Cauliflower and Almond Cream Soup
Pumpkin Sausage Soup (lowcarbfriends.com)
Chicken Tortilless Soup
Creamy Southwestern Taco Soup

Veggies, Side Dishes, Dips and Snacks
HFH Easy Cheesy Broccoli
Demi's Easy HFH Cauliflower Cheese
Nancy's Pesto Cauliflower
Chili Roasted Macadamia Nuts (atkins.com)
Marinated Goat Cheese with Fresh Oregano (atkins.com)
Sesame Tofu Dip(atkins.com)
Harlequin Dip

Main Dishes
HFH Butter Chicken
Sausage and Veggie Sauteé
Cheese Soufflé (atkins.com)
Garlic Pork Medallions
Spinach and Feta Bake
Cheesy Pepper Herby Beef Bake
Thai Coconut Curry

Desserts
Fab Coconut Cream Pie (lowcarbfriends.com)
Sherries Holiday Berries Cheesecake
Mocha Pannacotta
Chocolate Mousse
Davinci Custard Pie
Cheesecake with Macademia Crust

Emmas HFH Pancakes

Really simple recipy that takes no time to make and is really authentic to real pancakes....my favorite breakfast!

3oz cream cheese
2 eggs

soften the cream cheese in the microwave for a few seconds (10) (makes it easier to mix with the egg) put eggs in with cream cheese and mix together - sometimes there are small lumps of cream cheese still left, but don't worry about them.

Put pan on with butter to cook pancakes in.
Drop tablespoon sized amounts in to make each pancake (I can do 4 at a time with my big pan) and then cook till golden.
I make about 8 pancakes per batch, they are delish with lemon and sweetner, or just as they are.

Per batch the totals are as follows:

Fat 50g 85%
Protein 18g 14%
Carbs 3 (3%)
Cals 530

HFH Butter Chicken

Makes 4-6 servings

2 lbs / 900g chicken thighs, cubed
1 tsp ground ginger
4 fl oz / 100 ml plain natural yoghurt
8 oz / 110g butter
1 tsp mixed spice
1 tsp garam masala
6 cardamom pods
1 bay leaf
¼ tsp saffron, crushed
4 fl oz / 100 ml sour cream
8 fl oz / 100 ml cream
2 oz / 50g ground almonds

Mix together the yoghurt and ginger in a large bowl and add the chicken. Make sure the chicken is well-coated and then cover and leave to marinate overnight in the fridge.

When ready to cook, put the chicken pieces and marinade in a pre-heated oven (350°/180°C/Gas 4) and bake for 50-60 minutes.

When cooked, remove from the oven and place to one side. In the meantime, melt the butter in a large pan and then fry the mixed spice, garam masala, cardamom pods and bay leaf for 1 minute.

Add the sour cream, cream, any liquid from the cooked chicken, and the crushed saffron. Mix well, and then cover and simmer gently for 5 - 6 minutes. Add the chicken along with the ground almonds. Cover again and simmer for 5 minutes.

Remove bay leaf and serve.

According to Fitday, each serving contains:
4 servings: 965 cals / 77.25g fat / 63.5g protein / 5.25 carbs
6 servings: 643 cals / 51.46g fat / 42.3g protein / 3.5g carbs
KI = 2.08



This is my adaptation of Natrushka's original Butter Chicken recipe (which can be found in the Main Dishes section of the recipe forum), and I have also tweaked my version to give it a higher fat content.

Nutty Cheese Muffins

Makes 12 muffins

4 oz / 100g ground almonds
4 oz / 100g walnuts
3 oz / 75g butter, softened
4 oz / 100g grated cheese
4 eggs
1 tsp baking powder

Pre-heat the oven to 350°F/180°C/Gas 4, and also grease a 12-hole muffin/Yorkshire pudding tin with olive oil.

In a food processor, process the walnuts until they resemble ground crumbs. Add the rest of the ingredients and process until thoroughly mixed. The mixture should be of a soft dropping consistency. If the mixture is dry, add a little bit of water until the right consistency is achieved.

Spoon a desert spoonful into each hole of the tin. Place in the oven and bake for 15 minutes.

When ready, remove from the oven and leave to cool for 5 minutes before removing from the tin.


Per muffin:
243 cals
23g fat
8g protein
1g carbs (ecc)
KI = 3.00

Great HFH ratio: 85/2/13


BTW, for conversion purposes - I think 4 oz/100g is approximately half a cup.


I originally posted this recipe in the Bread and Baked Goods section in February 04
http://forum.lowcarber.org/showthread.php?t=168686

Sausage and Veggie Sauteé

1.5 Tbsp butter
1 clove garlic, minced
2 Tbsp finely chopped onion
1/2 cup zucchini, sliced
1 cup mushrooms, sliced
2 Italian sausages

- Heat butter, saute onion breifly.
- Add garlic
- Add veggies, stir
- Remove sausage from casings, crumble into pan
- Sautee until sausage is cooked.

This is one of my favorite LC meals.

Note that the nutrition counts might vary with brands of sausage.

41 g fat
10 g total carb - 3 fiber = 7 net
16 g protein
466 calories

fat/pro/carb = 80/14/6

Danielle's Cheesey Broccoli Cream Soup

This has been submitted by a friend of mine who loves this as a light lunch. I agree, it is simply delicious!


2-2 1/2 cup Broccoli (1 medium head)
1/2 cup Heavy Cream
1/2 small onion
3 Tbs butter
2 cup chicken broth
4 oz cheese (I had some garlic chedder cheese that I used)*
4 oz cream cheese
water
Salt
pepper



1 Boil broccoli in a pot of water until broccoli is soft (not mushy).
2 While that is cooking saute onions in butter.
3 Place onion and broccoli (not including water!) into blender. Add some of the broccoli water if needed to puree (I used about 1/4 cup).
4 Return to saucepan and add broth, cream and cheeses.
5 Heat over medium heat until cheeses are soft. Keep stirring
6 Put it into the blender once more to really mix well. Top wih some shredded cheese, maybe a little diced tomato or sour cream!!


Serving size: Makes 5-6 servings

Aproxiamte Amounts Per Serving (depending on portion sizes)
Calories 315.00
Calories From Fat (85%) 266.23
% Daily Value
Total Fat 29.60g 46%
Carbohydrates 3.20g 1%
Net Carbohydrates 3.20g
Protein 9.00g 18%

*I really like the slight hint of garlic taste and would probably add some if I didn'y use garlic cheese!
Consider adding a little Xantham gum or LC cheese sauce to make it a thicker soup

Serves 1

5 fl oz (1/4 pint) /150 ml /0.6 of a cup double cream (heavy cream)
2 oz /50g /half a cup ground almonds
2 eggs
2 fl oz /50 ml /quarter of a cup of cold water
DaVinci SF Syrup or Splenda to taste

Heat the cream and almonds together in a saucepan, until almost boiling, and then remove from the heat.

In a separate bowl, beat the eggs with the water, and then pour into the hot cream and almonds, beating all the time. When thoroughly mixed, return to the heat and keep stirring over a low heat until it thickens.

When it’s at the desired consistency, add Splenda or DaVinci sugar free syrup (Caramel is especially good) to taste and serve.



Per serving according to Fitday:
1155 cals
112g fat
29g protein
7g carbs (ecc)
KI = 3.37

Fat/protein/carbs 88/10/2


If you're worried about the cals (which you really shouldn't be) then just halve the amount.

This is also exceptionally good if made the night before and then eaten cold, after being left in the fridge overnight. It could probably also be re-heated in a microwave, but I’ve yet to try that, as I really like it when it’s cold.



N.B., this is my original recipe which I first posted in the Breakfast Ideas forum:
http://forum.lowcarber.org/showthread.php?t=218016

Chocolate Chunk Scones

2 cups CarbQuick
1/4 cup firm butter
1/2 cup heavy cream
1 egg, beaten
1 tsp vanilla
10 drops Sweetzfr** (or any granular or liquid substitute equal to a heaping 1/3 cup sugar)
1.5 Mini-carb Dark Chocolate w/almonds bars, hammered into chunks (or substitute your favorite SF chocolate)
1 Tbs heavy cream

Cut butter into CarbQuick.

In separate bowl, mix egg, 1/2 cup heavy cream, vanilla, and sugar substitute.

Add to dry mixture, and mix until well blended.

Fold in chocolate.

Form into 8 balls and place on a greased cookie sheet. Push down to flatten slightly and neaten edges. Brush remaining 1 Tbs heavy cream on tops.

Bake at 375 for 15-20 minutes.

Serves: 8
Calories: 244
Fat: 23 (85%)
Carbs: 19 (7%)
Fiber: 14.5
Net carbs: 4.5
Protein: 7 (11%)

Serves 4

1lb (16oz)/450g cauliflower (approx 2 cups)
8oz/225g grated cheddar cheese (the more mature in flavour the better)
2 tbsp butter

Preheat the oven to 400F/200C/Gas 6.

Cook cauliflower until soft and tender. Drain any water used, and then mash well. Add the butter and half of the cheese, and stir in well with a fork. Place into a shallow ovenproof dish, and sprinkle the rest of the cheese over the top (add more cheese if desired).

Bake in the oven for around 30 minutes, or until the top is golden brown.


Per serving:
316 cals
28g fat
15g protein
2g carbs (ecc)
KI = 2.46

79/18/3

HFH Hot Pumpkin Cereal

1 serving:

1/4 cup pumpkin
1 Tbs almond flour
1 Tbs heavy cream
1 Tbs Davinci syrup
Dash of cinnamon

1 Tbs butter

Mix well, microwave for 2 minutes. Top with butter.

274 calories
27 fat (89%)
9 carb (7%)
4 fiber
3 protein (4%)

Chocolate Coconut Muffins

Loosely based on BawdyWench's Dobie Muffins

Makes 4 small muffins.

1 egg
4 drops Stevia or other liquid Sweetener
1/4 tsp almond extract
1/4 cup melted butter
2-4 Tbsp water, depending on consistancy
dash salt
2 packets Splenda
2 Tbsp chocolate flavoured whey protein powder
1 Tbsp cocoa powder
1/2 cup ground flax seed
1/4 cup dried unsweetened coconut
1 tsp baking powder

Mix dry ingredients and wet ingredients, then combine. Add water if necessary. Let batter rest 10 minutes. Bake in small muffin tin at 350 for approx 12-15 min. I prefer mine left very moist in the middle. Watch them; they're very easy to overbake.

Per muffin: 338 calories, 30 g fat, 13 total carb - 9 fiber = 4 net, 8 g protein
fat/pro/carb % = 85/10/5

Nice and fudgy. Hard to believe they're a good dose of fiber!

I adapted an older pumpkin scone recipe I had to this LC version.

To make these HFH friendly, serve each scone with 1 Tbs butter. The ratio %'s will be 81 fat/8 carb/11 protein. (212 calories, 19 fat, 14 carbs, 10 fiber, 6 protein)


They turned out excellent, very moist. Not a sweet dessert type scone, but excellent with a dollop of whipped cream and a hot mug of coffee.

Pumpkin Cranberry Scones

2 cups Carbquick
1 Tbs butter
2 packets of Splenda (or more if you would like them sweeter, original recipe called for 1 Tbs sugar)
3/4 cup canned pumpkin, cold
1 egg, beaten
1 Tbs heavy cream
1/2 cup fresh cranberries, halved

Heat oven to 425.
Cut butter into Carbquick, add the Splenda, pumpkin, egg, and cream. Incorporate the ingredients well, but do not over mix. Gently fold in cranberries. Shape dough into 10 balls, place on a buttered cookie sheet, and press down gently, smoothing the outer edges. Brush tops with additional heavy cream if desired.
Bake on middle rack for 10-15 minutes.

Serve warm with butter and/or whipped cream.

Yield: 10 scones
4 net carbs each
10 fiber

Becki's Zuppa Tuscana- HFH Style

1 pound ground sausage (can use Italian sausage for variety)
6 slices bacon
3/4 cup chopped onion
1 clove garlic
1 16 ounce package of frozen cauliflower, steamed
4 ounces cream cheese, softened
3 Tbs butter, melted
1 cup heavy cream
4 cups water
3 cups Kale (or can substitue fresh spinach)
1/4 tsp red pepper flakes
Salt and pepper to taste

Brown sausage, bacon, onion, and garlic. Drain.
Mash softened cauliflower with cream cheese and butter.
Add water, meat, and cauliflower mixtures to soup pot. Bring to a simmer and add kale. Continue to simmer for 10 minutes. Stir in heavy cream and seasonings and heat through, do not boil.

Excellent with fresh shredded parmesan on top.

Serves: 8

Calories: 444
Fat: 40 (81%)
Net carb: 4 (5%)
Protein: 16 (14%)

Homemade Full Fat Yogurt- HFH

For those of you with 1 quart yogurt makers, these ingredient measurements and nutritional info applies to you.

3 cups of whole CarbCountdown
1 cup of heavy cream
1 packet of Yogourmet starter, or a few Tbs of store bought full fat, plain yogurt.

For 7 servings, (roughly 4.5 ounces each) this breaks down to:

173 calories
16 fat- 81%
2.5 carb- 6%
6 protein- 13%

Pecan Muffins

Fat: 88%
Net carb: 5%
Protein: 8%