Cravings Carbs? These nutritionist approved recipes will hit the spot.

Cravings Carbs? These nutritionist approved recipes will hit the spot.

We love a dish that's healthy, carby, and full of flavour, and these are staples in the Artah kitchen. Our favourite? The quick keto buns from our Metabolic Reset programme; they're versatile, easy to make, and loaded with gut loving fibre.  

Crunchy Miso Noodles

From: The 28-Day Reset

Whilst these aren't particularly 'carby,' they definitely hit the spot. Our answer to your take-out cravings, these Crunchy Miso Noodles are tangy, refreshing and full of texture. Inspired by our love of miso, this recipe is perfect for a light lunch or dinner and can be eaten hot or cold depending on your mood. Feel free to add more chilli and a bit of ginger if you want some extra spice.

Ingredients

Serves 2// GF, VE

  • 1 large or 2 small swedes OR 1 celeriac, peeled and spiralised
  • ½ bunch parsley, chopped
  • juice of ½ lemon
  • 1 tbsp white miso paste
  • 100 mls vegetable stock (organic, sugar + additive-free)
  • 2 tbsp extra virgin olive oil
  • 1 spring onion
  • 2 tbsp ground almonds or 3 macadamia nuts, grated with a Microplane
  • salt and black pepper
  • chilli pepper for garnish

Method

Heat the miso and oil in a non-stick saucepan over medium heat. Add the stock, lemon and 1 tbsp of ground or grated nuts and whisk together. Season with black pepper.

Bring a large pot of water to a boil and cook spiralised swede for two minutes. It should be heated through and al dente but not soft.

Strain the swede and add to the miso emulsion. Add parsley and spring onion, and toss until the swede is coated. Before serving top with the rest of the nuts, and more black pepper and serve immediately.

Keto Buns

From: The Metabolic Reset

These keto buns can be served as a filling side to any soup, used for a sandwich, or used in place of breakfast toast. They take a little effort to prepare, but are the perfect bun if you're looking for something warm and filling. 

Makes 6 buns// GF, VE

Ingredients

  • 150g almond flour
  • 50g coconut flour
  • 4 tbsp psyllium husks
  • 1 tsp baking powder
  • 1 tsp bicarbonate of soda
  • ¼ tsp salt
  • 2 tsp apple cider vinegar
  • 2 tbsp oil
  • 2 tbsp ground flax seeds (optional)
  • 320ml hot water

Method

Preheat your oven to 200°C/180°C fan. Line a suitable baking tray with baking parchment.

Combine the dry ingredients in a large bowl. Add the apple cider vinegar and oil and stir to combine. Pour in the hot water.

Mix thoroughly and then shape the dough into 6 buns with wet hands and place on the prepared baking tray.

Bake for 40 minutes. Allow to cool completely.

Store in an airtight container for up to a week or in the freezer for up to 3 months.

Aubergine Neat Balls with Puttanesca + Brown Rice Pasta (VE) 

Combining pasta and meat doesn't make for easy digestion, so if you've wanted to try a plant based version of a meat ball, this is a great place to start. We also love mixing spaghetti noodles with spiralised carrot or courgette to up the vegetable content and lessen the carbs, but it's great either way. 

Serves 2// GF, VE

Ingredients

Aubergine balls

  • 1 small aubergine
  • 1 tbsp olive oil
  • 1 tsp salt
  • 1 shallot / roughly chopped
  • Large bunch of parsley
  • 2-3 tbsp ground flaxseed
  • 50g (1/3 cup) ground oats
  • 1 tbsp tomato paste
  • 1/2 tbsp paprika
  • 2 tbsp nutritional yeast
  • 1 tsp English mustard


Sauce

  • 2 handfuls cherry tomatoes
  • 1 shallot / roughly chopped
  • 2 cloves of garlic
  • 1 tbsp olive oil
  • 1/2 tsp salt
  • 1 tsp cracked black pepper
  • 1 chilli / roughly chopped
  • 2 tbsp capers / roughly chopped
  • 2 tbsp black olives / roughly chopped
  • Juice of 1/2 a lemon
  • 150-200g dried brown rice spaghetti 
  • Large handful of parsley / roughly chopped

Method

Preheat your oven to 220°C/200°C fan.

Pierce the aubergine about 8 times all around the skin. Drizzle in oil and season with salt. Place on a baking tray and bake for 30-35 minutes until soft, turning once halfway through.

Once the aubergine has cooked remove the stalk and add to a food processor or NutriBullet with the shallot and half the parsley. Pulse to combine, you want a coarse paste. Set aside.

Create a gel by mixing the ground flax seeds with 2 tablespoons of water, add to the aubergine. Mix in the ground oats, tomato paste, paprika, nutritional yeast and English mustard and form a sticky dough, season with salt and pepper and place in the fridge for 1/2 an hour to firm up.

Place the tomatoes, shallot and garlic on a baking tray and drizzle over 1 tbsp olive oil, salt and pepper, add the chilli and roast for 15 minutes until the tomatoes are beginning to caramelise. Transfer to a high-speed blender or Nutri-Bullet and pulse to combine. Fold in the capers, black olives and lemon juice and set aside.

Remove the aubergine from the fridge and shape into small balls.

In a large saucepan, heat the olive oil. Add the aubergine balls and fry for 5 minutes on each side until golden and beginning to crisp up.

Add the puttanesca sauce to the meatballs. Shake the saucepan to combine everything together. Bring to a boil and then reduce to a low simmer. Allow to cook for 10 minutes while you make the pasta.

Bring a pan of seasoned water to a boil and add the brown rice pasta, cook as per the instructions on the back on the packet. Drain but reserve about a half an inch of the starchy pasta water at the bottom of the pan.

Fold into the aubergine balls and puttanesca and serve immediately with some fresh parsley.

 

 

This article is for educational purposes only and the implementation of the theories and practices discussed is at the sole discretion of the individual. All advice given is not a substitute for medical advice, diagnosis, or treatment. If you have any concerns about your health, you should speak with your physician. 

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