Low-Carb Pumpkin, Sage & Browned Butter Zoodles

A really hard thing for me over the years has been finding meat-free recipes that both myself and my whole family can enjoy. As a self-confessed bacon lover, our family occasionally liked to eat “meat-lite” meals. Vegetarian keto… but with bacon added.

But I really wanted to nail some delicious meat-free dinners and saw a chef on tv using pumpkin, sage and browned butter in something else. My mouth started to water and I found myself thinking “Hmmmmm…” I can report back that no bacon was required.

This meal is not ultra low in carbs although it can still be included in a keto diet. Just keep that in mind if your carb limit is very low. Enjoy!

Preparation time

Hands-on:    15 minutes
Overall:     40 minutes

Nutritional values (per serving)

Total Carbs	16.3	grams
Fiber	3.2	grams
Net Carbs	13.1	grams
Protein	6.1	grams
Fat	31.3	grams
of which Saturated	12.7	grams
Energy	352	kcal
Magnesium	81	mg (20% RDA)
Potassium	900	mg (45% EMR)

Macronutrient ratio: Calories from carbs (15%), protein (7%), fat (78%)

Ingredients (makes 6 servings)

• 1/2 medium pumpkin such as delicata or Hokkaido (800 g/ 1.8 lb)
• 1 stick butter (113 g/ 4 oz)
• 3 tbsp fresh sage or 2-3 tsp dried sage
• 1 small yellow onion, chopped
• 1 clove of garlic, minced
• 1 cup chicken broth or vegetable stock (240 ml/ 8 fl oz)
• 1 tsp sea salt, or to taste
• 4 medium zucchini (800 g/ 1.8 lb)
• 6 tbsp shaved or grated Parmesan or cheese of choice (30 g/ 1.1 oz)
• 6 tbsp extra virgin olive oil (90 ml/ 3 fl oz)

Instructions

1. Wash and pat dry the squash, sage and zucchini.
   
2. Pull the larger leaves off the sage and sit aside. Finely chop the remaining sage.
   
3. Melt the butter in a saucepan and add the sage. Wait until the sage crisps up and then remove the whole leaves and drain on a paper towel.
4. Stir the butter over med-high heat until it foams. Continue stirring, watching the colour of the butter beneath the foam until it turns a rich, dark brown.
   
   
5. Remove from the heat and add the finely diced onion and the garlic. Let them sit in the hot butter while you prepare the pumpkin.
   
6. Peel the pumpkin, remove the seeds and cut into cubes. Some types of winter squash like Hokkaido do not require peeling.
   
   
7. Place pumpkin in the pot, along with the broth. Bring to the boil and then reduce to a simmer. Simmer gently for about 10-15 minutes or until pumpkin is soft.
   
8. Using a hand blender, blitz the mixture until it forms a smooth sauce.
   
9. Prepare your zoodles in the way that you prefer (use a julienne peeler or a spiralizer). Toss them through the sauce. You can either serve them raw or cook them in the sauce for 2-5 minutes.
10. Serve topped with the fried sage leaves and some shaved Parmesan. Drizzle with olive oil.
    
11. Store sauce in a covered container, for up to five days.
    

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Low-Carb Pumpkin, Chorizo & Feta Bake

This winter inspired one-tray meal is full of flavour yet low in carbs. The sweetness from the pumpkin works really well with the spicy chorizo, salty feta and rosemary.

Winter squash belongs to a group of vegetables people tend to avoid when following a ketogenic diet. But pumpkin can actually be a delicious and healthy addition to your low-carb diet, as long as you eat it in moderation.

Besides, you don't need to follow an ultra low carb approach or aim for high ketone levels to experience the health benefits of low-carb eating. Different people have different carb tolerance and that's what you need to consider when deciding on the level of carboydrate restriction.

Preparation time

Hands-on:    15 minutes
Overall:     35 minutes

Nutritional values (per serving)

Total Carbs	14.8	grams
Fiber	2.2	grams
Net Carbs	12.6	grams
Protein	20.2	grams
Fat	42	grams
of which Saturated	19.2	grams
Energy	510	kcal
Magnesium	81	mg (20% RDA)
Potassium	864	mg (43% EMR)

Macronutrient ratio: Calories from carbs (10%), protein (16%), fat (74%)

Ingredients (makes 6 servings)

• 900 g pumpkin such as delicata or hokkaido, sliced (1 ½ lb)
• ¼ cup melted ghee or duck fat (60 ml/ 2 fl oz)
• ½ tsp dried rosemary or ½ tbsp chopped fresh rosemary
• salt and pepper, to taste
• 400 g gluten-free Italian-style sausage, sliced (14.2 oz)
• 200 g Mexican chorizo sausage, sliced (7.1 oz) - you can substitute it with Spanish chorizo
• 1 cup crumbled feta cheese (150 g/ 5.3 oz)

Instructions

1. Preheat the oven to 200 C/ 400 F. Use the tip of a chef's knife to break through the skin in the middle part and push the blade down until cut through. Using a spoon, scoop out the seeds. If you're using delicata or hokkaido, they won't require peeling.
2. Cut the pumpkin into about 1 cm (½ inch) slices and place on a baking sheet. Drizzle the ghee all over the pumpkin slices. Sprinkle with rosemary and season with salt and pepper. Place the pumpkin in the oven and bake for about 10 minutes. Mix half way through using a spatula.
3. Slice the sausages.
4. After 10 minutes, add the sausages to the tray. Place back in the oven and bake for 10 minutes.
5. Remove from the oven and add the crumbled feta. Place back in the oven for another 5 minutes.
6. When done, remove from the oven and place on a cooling rack for 5 minutes before serving. Serve or let it cool down and store in the fridge for up to 4 days.

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Low-Carb Pumpkin, Feta & Cranberry Tart

Looking for a vegetarian alternative for your family’s Christmas dinner? How about trying this grain-free Spiced Pumpkin, Feta and Cranberry Tart? This keto savoury tart base has received lots of amazing reviews, converting even the most die hard carb eaters into low carb keto lovers.

This Christmas it’s filled with festive spices and balsamic roasted cranberries. Have you tried cranberries roasted before? It really accentuates their beautiful sweet flavour, complemented here with some creamy, salty feta. Delicious.

This low-carb tart would be a show stopper on your Boxing Day buffet too.

Preparation time

Hands-on:    30 minutes
Overall:     1 hour 30 minutes

Nutritional values (per slice)

Total Carbs	14.2	grams
Fiber	5.7	grams
Net Carbs	8.5	grams
Protein	10.6	grams
Fat	26.5	grams
of which Saturated	8.6	grams
Energy	318	kcal
Magnesium	93	mg (23% RDA)
Potassium	469	mg (23% EMR)

Macronutrient ratio: Calories from carbs (11%), protein (13%), fat (76%)

Ingredients (makes 8 servings) Crust:

• 1 cup almond flour (100 g/ 3.5 oz)
• ⅓ cup flax meal (50 g/ 1.8 oz)
• 1 tbsp psyllium husk powder (8 g/ 0.3 oz)
• pinch sea salt or pink Himalayan salt
• ¼ cup butter, ghee or virgin coconut oil (56 g/ 2 oz)
• 2 - 4 tbsp water

Filling:

• 400 g of chopped pumpkin (g/ oz) (I use Hokkaido for lower carbs and no need to remove the skin)
• 3 tbsp extra virgin olive oil (45 ml)
• 1 medium red onion (100 g/ 3.5 oz)
• 2 garlic cloves, minced
• 2 tsp paprika
• 1 tsp ground coriander
• zest of ½ lemon (1 tsp)
• 1 cup fresh cranberries (100 g/ 3.5 oz)
• 1 tsp balsamic vinegar
• bunch of kale (100 g/ 3.5 oz)
• 1 tsp virgin coconut oil
• 1 tbsp coconut aminos (15 ml)
• bunch of fresh coriander, stalks removed (15 g/ 0.5 oz)
• ¾ cup crumbled feta cheese (113 g/ 4 oz)
• 5 medium eggs
• ½ tsp sea salt or pink Himalayan salt
• ⅓ tsp cracked black pepper

Instructions

1. Preheat the oven to 175 C/ 350 F (fan assisted). Make the pie crust as per the recipe here: Multipurpose Keto Pie Crust
2. Slice the pumpkin in half, remove the seeds and cut into wedges about 1 cm thick (If using a different type of pumpkin you will also need to remove the skin). Place the pumpkin of a baking tray, toss with 1 tablespoon of olive oil, 1 teaspoon of paprika and 1 teaspoon of ground coriander and a pinch of salt.
3. Roast in the oven for 20-25 minutes until soft and golden.
4. Peel and finely dice the onion and garlic (keep separate). Blitz the kale in a high speed food processor until fine.
5. Place the cranberries on another baking tray with 1 tablespoon of olive oil and 1 teaspoon of balsamic vinegar. Mix well and roast in the oven for 15 minutes until soft.
6. Heat 1 tablespoon of olive oil in a pan. Add the onion and gently fry on a medium/ low heat for about 3 minutes until soft. Add the garlic and fry together for 1 further minute. Add the kale plus 1 teaspoon of coconut oil, 1 teaspoon of paprika, 1 tablespoon of coconut aminos and a pinch of salt and fry for 1 more minute. Remove from the heat.
7. Place the kale mix in the baked crust. Add crumbled feta, pumpkin, cranberries and chopped fresh coriander (reserve a little bit of each to sprinkle on top before serving). Finally, sprinkle with lemon zest.
8. Crack open the eggs into a cup. Whisk using a fork until combined. Season with a small pinch of salt and pepper. Evenly pour the eggs over the filling to fill the sides. Bake in the oven for 20 minutes until the eggs set.
9. To serve, top with the remaining feta, pumpkin, cranberries and a sprinkling of fresh coriander. Store leftovers in the fridge for up to 3 days, or in the freezer for 1 month.

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Low-Carb Pumpkin, Walnut & Feta Dip

I love this roasted pumpkin, chili and walnut dip. It’s great smothered on a slice of keto bread or as a side with a slice of frittata or quiche. I like to use Hokkaido squash as has a lower carb content than say butternut but yet just as rich and sweet and delicious when roasted.

There’s nothing quite like roasted squash in Autumn. Golden, caramelised, hot from the oven steeped in lots of deep green, peppery olive oil. This dip is a crowd pleaser. I hope you like it too.

Preparation time

Hands-on:    10 minutes
Overall:     45 minutes

Nutritional values (per serving, ⅓ cup/ 85 g/ 3 oz)

Total Carbs	8.3	grams
Fiber	1.5	grams
Net Carbs	6.8	grams
Protein	3.7	grams
Fat	13.1	grams
of which Saturated	2.4	grams
Energy	155	kcal
Magnesium	27	mg (7% RDA)
Potassium	335	mg (17% EMR)

Macronutrient ratio: Calories from carbs (17%), protein (9%), fat (74%)

Ingredients (makes 6 servings)

• 1 small pumpkin (450 g/ 1 lb)
• 2 tbsp extra virgin olive oil (30 ml)
• 1 tsp paprika
• 3 cloves garlic
• 1 small red chilli pepper
• 1 heaped tbsp tahini (32 g/ 1.1 oz)
• ⅓ cup walnuts (40 g/ 1.4 oz)
• juice from ¾ lemon (2 ½ tbsp)
• ⅓ cup crumbled feta cheese (50 g/ 1.8 oz)
• salt and pepper to taste

Instructions

1. Preheat the oven to 190 C/ 375 F (fan assisted). Peel and remove the seeds from the pumpkin. Chop the pumpkin into chunks about 2 cm (1 inch) in diameter.
2. Place on a baking tray and toss with 1 tablespoon of olive oil, 1 teaspoon of paprika and a small pinch of salt. Roast in the oven for 25 minutes.
3. After 25 minutes, give them a stir and add the garlic in their skins and roast for a further 10 minutes until the garlic is slightly soft and the pumpkin golden and caramelised.
4. Place the walnuts on a baking tray and roast in the oven for 6 minutes until golden. Remove from the oven and allow to cool.
5. Remove the seeds and stalk from the chilli and finely dice. Peel the roasted garlic and discard the skins.
6. Blitz the roast pumpkin, walnuts (keep a few for topping), chilli, tahini, 1 tablespoon of extra virgin olive oil, lemon juice and pinch of salt together in a high speed food processor like a Magi Mix. Alternatively a hand blender will work fine too.
7. Spoon into a bowl and top with crumbled feta, the remaining chopped walnuts and a pinch of cracked black pepper.

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