Cutting back on carbohydrates does not have to mean giving up satisfying meals. With the right combination of protein, vegetables, healthy fats and carefully selected grains, you can keep your carbohydrate intake in check without making every plate feel restrictive.
That is the thinking behind End Your Carb Confusion: The Cookbook by chef Scott Parker with New York Times bestselling author Eric C. Westman, MD.The book cuts through complicated diet advice with practical recipes that prioritise flavour while helping you become more conscious of the carbohydrates you consume.
These four recipes cover an entire day of eating, from a protein-packed breakfast stack to Mediterranean trout served with crushed peas and a fresh tomato-and-radish salsa. There is even a simple dressed-olive snack for when hunger strikes between meals.
Breakfast Stack
Bacon, halloumi, avocado and a fried egg come together in this satisfying breakfast. A layer of kale pesto and wilted spinach brings freshness and extra flavour to every bite.
Ingredients
Method
- Fry the bacon in a medium non-stick frying pan until crispy. Remove it from the pan and place it on a paper towel to drain.
- Keep the bacon fat in the pan and increase the heat to high. Season the halloumi with a pinch of salt and pepper, then add it to the pan and brown it on all sides. Remove it from the pan and set it aside with the bacon.
- Add the spinach to the hot pan and season with a pinch of salt and pepper. Cook until wilted, then remove it from the pan.
- To serve, spread the pesto in the centre of a plate. Layer the spinach, avocado, halloumi and bacon on top, then finish with the fried egg.
- Add a pinch of Maldon salt and freshly ground black pepper, if desired.
Notes
Nutritional information: 10.7g carbohydrates, 67.9g fat and 51.8g protein
Barley Salad With Marinated Feta, Peas and Mint
Pearl barley gives this salad a satisfying bite, while peas, radishes and fresh mint keep it bright. Marinated feta adds creaminess and enough flavour to make it feel like far more than a desk lunch.
Ingredients
Method
- Bring 2 litres of water to a rapid boil. Stir in ½ tsp salt and blanch the sugar snap peas until tender. Using a strainer, immediately transfer them to a bowl of ice water.
- Add the frozen peas to the boiling water and blanch them for 90 seconds. Transfer them to the bowl containing the sugar snap peas.
- Add the pearl barley to the boiling water and reduce the heat to a gentle simmer. Cook uncovered until tender, then drain and transfer to a medium bowl.
- Drain the sugar snap peas and peas, then add them to the bowl with the barley.
- Finely chop five of the mint leaves and add them to the bowl with the radishes.
- Stir in 2 Tbsp of the feta marinade and season with salt and pepper.
- Spoon the barley mixture onto a plate and arrange the feta cubes on top. Drizzle with the remaining marinade and garnish with the remaining torn mint leaves and freshly ground black pepper.
Notes
Nutritional information: 10.7g carbohydrates, 67.9g fat and 51.8g protein
Dressed Olives
Sometimes the simplest snacks are the most satisfying. Lemon, fresh herbs and extra-virgin olive oil transform a bowl of olives into something bright, savoury and ready to serve in minutes.
Ingredients
Method
- Combine all the ingredients, except the salt and pepper, in a bowl large enough to toss everything together.
- Season lightly with salt and freshly ground black pepper.
- Serve immediately or store the olives in the fridge to allow the flavours to develop.
- If refrigerated, remove the olives from the fridge a few minutes before serving. Good-quality olive oil can solidify when chilled, so this will give it time to return to its usual consistency.
Notes
Nutritional information: 8.3g carbohydrates, 48.1g fat and 1.9g protein
Mediterranean Trout With Crushed Peas and Tomato-Radish Salsa
Crispy-skinned trout is the star of this dinner, supported by buttery crushed peas and a sharp, colourful tomato-and-radish salsa. It looks impressive on the plate but is straightforward enough for a weeknight meal.
Ingredients
Method
- Fill a medium saucepan halfway with water and bring it to a boil over high heat. Stir in a pinch of salt.
- Add the peas and cook until tender. Drain the water, keeping the peas in the saucepan.
- Add the lemon zest, butter and a pinch each of salt and pepper. Crush the peas into a coarse mash and set aside.
- In a bowl, toss the tomatoes and radishes with 1 Tbsp olive oil, the red wine vinegar and torn basil. Season with salt and pepper, then set aside.
- Make several shallow cuts across the skin of the trout and season it with a pinch of salt.
- Heat the remaining 2 Tbsp olive oil in a large non-stick frying pan over high heat. Place the trout skin-side down in the pan and cook until the skin is evenly browned and crispy.
- Turn the trout over and cook until the flesh is lightly browned and flakes easily at its thinnest point.
- Remove the pan from the heat and squeeze the lemon juice over the trout.
- Spoon the crushed peas into the centre of a plate and scatter the tomato-and-radish salsa around them. Place the trout on top with the crispy skin facing upwards.
- Finish with Maldon salt, if desired.
Notes
Nutritional information: 22.5g carbohydrates, 75.1g fat and 47.8g protein
