A diet that is low-carb, or a recipe, is one that limits carbohydrate-rich foods. Low-carb eating has gained some traction in the mainstream nutrition world, and we see many clients clinically who are curious to learn more about it.


There is a broad range that determines how low a ‘low carb’ diet could be. For example, it could be ketogenic, in which most people need to go below 50g/day to achieve ketosis (a metabolic state where the body burns ketone bodies, from fat, for fuel; in contrast to blood glucose providing energy!). Or it could be more moderate to liberal, with carb intake ranging more between 50 - 150g/day.

Today we’re sharing a selection of recipes that are lower in carbs, and would fit the dietary brief well!

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EASY SEED CRACKERS

Ideal for snacks - not only are these easy seed crackers a great whole food and low carb alternative to your standard packet crackers, but they’re extremely nutrient dense too! Unlike many other seed crackers recipes, these don't require a dehydrator.

Makes one tray of crackers

INGREDIENTS
½ cup chia seeds
½ cup flaxseeds
½ cup pumpkin seeds
½ cup sesame seeds
1 cup water
1 Tbsp psylium husk
Salt and pepper

METHOD

1 Pre-heat oven to 200 degrees.

2. Add all dry ingredients to a bowl, then add the water. Stir through and let sit for 10-15 minutes until all the water has been absorbed.

3. Line a tray with baking paper and spray with olive oil.

4. Pour seed mixture onto the baking tray and flatten out with a spatular. Try to get it as thin as possible!

5. Bake for 25 minutes.

6. Remove and cut the sheet into cracker size pieces with a knife. Then place back into the oven on a low heat (50 degrees) for another 25 minutes, or longer, to get them extra crunchy. Season with lots of salt!

Thank you to our nutritionist Kim for sharing this recipe for us. For more awesome recipes from her, head to her website here.

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GRANOLA

Makes six cups

Many granolas (even the 'paleo' ones) are pretty high in sugar. Even worse, it seems you have to sell a kidney to afford them! It is so easy to make your own, with a standard batch making twenty-four 1/4 cup serves. This one is jam-packed with nuts and seeds.

INGREDIENTS
2 cups pumpkin seeds
2 cups coconut chips
2 cups mixed nuts
1/4 cup cacao butter or coconut oil (melted)
2 Tbsp cacao powder (or choc protein powder if you want extra protein)
2 tsp cinnamon
Generous pinch of salt

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METHOD

  1. Toss all ingredients together in a bowl. Spread evenly onto an oven tray.

  2. If you are super organised and have a bit of time up your sleeve, bake in the oven for 2 hours at 70 degrees. The reason for this is so that the oils in the nuts are protected. If however, you are pressed for time, you can bake at 160 degrees for 20 minutes or until browned. 

  3. Serve with berries, and your pick of yoghurt. We love plain probiotic!

A big thank you to our fabulous Nutritionist Emily White for this recipe. For more from Em, head along to her website here.

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MINI EGGPLANT PIZZAS

A superbly tasty and lower-carb pizza alternative. These are fun to whip up, and absolutely full of flavour!

INGREDIENTS
1 eggplant
1/4 tsp salt
1 small pottle of tomato paste (around 140g)
1 garlic clove
1 tsp dried oregano
1/2 cup cherry tomatoes, sliced
60g grated cheese (.e.g. edam, tasty, colby or mozzarella cheese)
Fresh basil leaves, to serve
Whatever other toppings you’d like e.g. diced/cubed pre-cooked meat, onion, capsicum..

METHOD

  1. Preheat oven to bake 200 degrees celcius and line a baking tray with baking paper.

  2. Slice the eggplant into 1 cm thick slice widthways. Place on baking tray and sprinkle over salt. Cook in oven for 15 minutes.

  3. While eggplant is cooking, mince/finely grate garlic. To make pizza sauce, mix together together tomato paste, garlic and oregano.

  4. Take eggplants out of the oven and place tray on workbench. Switch oven setting to grill.

  5. Evenly spread pizza sauce mix overtop of semi-cooked eggplant. Sprinkle over cheese and add a few cherry tomato halves. Add any other toppings you’d like here.

  6. Place back into oven and grill for 10 minutes, or until you see tasty looking cheesy brown bubbles.

  7. Remove from oven and garnish with a few fresh basil leaves. Enjoy immediately.

Thank you to our nutritionist Danijela for this yummy recipe. For more nutritious recipe ideas from Danijela, head to her website here.

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COCONUT CREAM BAKED FISH

This recipe is one of our nutritionists Kim’s favourite way to have fish; as it’s super quick and easy, makes hardly any dishes and taste ah-mazing!

INGREDIENTS
550g raw fish
2 tomatoes
1 red capsicum
2 courgettes
½ red onion
2 handfuls of parsley (optional)
1 deseeded chilli (optional)
2 cloves of garlic (chopped)
100ml coconut cream

METHOD

  1. Preset over to 180 degrees celcius. Place fish in a large dish. Chop all vegetable ingredients finely and sprinkle over the top of the fish.

  2. Pour over 100ml coconut cream, and place fish dish in the oven for 30 minutes. Enjoy!


RECOMMENDED SIDES
Carbohydrate portion (optional depending on how low-carb your diet is): baked kumara chips
Greens of your choice: steamed brocolli, green beans or silverbeet. 

OPTIONAL ADD-ONS:
Extra Fat portion: Drizzle 1tbs olive oil over fish before eating. 

Thank you to our nutritionist Kim for sharing this recipe for us. For more awesome recipes from her, head to her website here.


This blog was written especially for our friends at Westpac NZ, who we’re excited to be assisting with their workplace wellbeing this year. It’s thrilling to see a company go the extra mile for their staff!






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