It’s time for Tuesday Trio

Read on and see what this weeks selections are

Vegetable Frittata

This LCHF Vegetable Frittata is a great addition to any low carb recipe collection. 

If there are any leftovers – just keep them for tomorrow’s lunch!


Serves Four (but can easily be amended to suit)

1 cup Broccoli floweret’s and stalk

1 cup Cauliflower floweret’s and stalk

1 Zucchini (courgette) sliced into 2 cm slices

½ cup Mushrooms sliced (not too thinly)

1 small onion sliced into large pieces (quartered)

1 tbsp. Butter

1 cup Cream

4 Eggs

1 tbsp. Mustard, wholegrain (optional)

Salt and pepper

¼ cup Cheese, grated (cheddar works well)

Cheese-Crusted Omelette

perfect as a hearty breakfast, or a quick keto/low carb lunch or dinner.


Serves One


2 eggs

2 tbsp. heavy (double) whipping cream

1 tbsp. butter or coconut oil

salt and ground black pepper

75 g (150 ml) mature shredded/grated cheese or sliced


2 mushrooms, sliced

2 cherry tomatoes, sliced

2 tbsp. cream cheese

15 g baby spinach

30 g deli turkey

1 tsp dried oregano

Vegetable Packed Bobotie

This South African classic is a family favourite and a brilliant ‘vessel’ for secret vegetables!

This version is quite mild in flavour,

but you can always add a little more curry powder to spice it up should you wish.


Serves 6-8

5 tablespoons butter

1 onion, chopped

2 carrots, peeled and chopped

1 red pepper, seeded and chopped

1 cup grated courgette (zucchini)

1 tablespoon grated fresh ginger

3 cloves garlic, crushed

1 tablespoon mild curry powder

1 teaspoon turmeric

2 teaspoons ground cumin

2 teaspoons ground coriander

3 whole cloves

5 whole allspice

2 tablespoons honey (optional)

1 tablespoon red wine vinegar

1 x 400g tin whole peeled tomatoes, blended

800g beef mince

1 teaspoon dried mixed herbs

salt and pepper

For the custard 

1 cup milk

2 eggs, beaten

8 bay leaves

I hope you’ve enjoyed this Tuesday Trio, have you a favourite out of these three?

You can see more Tuesday Trio posts here
If you need help with weight/measurement conversion – see here
Dear reader, you will find a variety of recipe ideas within this blog. Please note, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan

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