Luscious Low-Carb, Sugar-Free Vanilla Cheesecake with a Nut Crust

I have made many cheesecakes in my life and this one is, I think, the very best. The baked part is luscious, dense and creamy, with an almond-flavoured nut crust, while a top layer of barely jellied vanilla-scented sour cream adds a delicious final flourish. You won't believe, when you taste this, that it contains not a speck of sugar.

Luscious Low-Carb, Sugar-Free Vanilla Cheesecake with a Nut Crust. In this version I used
crème fraîche for the topping, which creates lovely swirls. 

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Wine recommendation from Michael Olivier:  He says: "KWV Classic Collection Red Muscadel. We have the most underrated and under-priced sweet fortified wines in South Africa. This is pure Red Muscadel juice fortified with grape spirit and matured in large French oak barrels for a year. The most perfect wine for a rich and creamy cheesecake. You want something to cut through the cream and to make a statement. A wine that’s packed with flavour, and yet is not all about sweetness. The acidity offers contrast and the alcohol a little oomph. Do serve it chilled and in a wine glass, not a mean little liqueur glass. And pour it over ice if it takes your fancy."

It looks like: Gem bright like a ruby tinged amber. Pretty ‘cathedral windows’ appear on the side of the glass when you swirl the wine. 

It smells like: Berries and raisins and a whisper of oak. Begs you to go in and taste it. 

It tastes like: Phwoar! Big waves of fabulous fruit, raisins, red and black berries, a wash of the alcohol and oak, a little acid twist and an aftertaste that slowly rides off into the sunset.

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For sweetening, this cheesecake relies on a little Xylitol, plus Canderel sweetener in powder form, which I find the least offensive of sugar substitutes. (I tried, while testing this recipe, using powdered stevia, but I found its bitterness impossible to disguise). The choice of sweetener is yours; please see my Cook's Notes at the end of this page. This recipe is ideal for anyone on a low-carb #LCHF regime, and suitable for diabetics.

Because this is an expensive cake, containing four tubs of cream cheese, I've provided detailed instructions so it turns out perfectly for you every time.

The most important thing is to use top-quality vanilla for the filling, and excellent almond extract for the nut base. I use this lovely vanilla paste from Yuppiechef, but if you can't find it, you can use good vanilla extract, plus the scraped-out seeds of a vanilla pod.

Also: don't over-cook the cheesecake, which will result in a somewhat dry and crumbly result. Baking the cheesecake nestled in crumpled foil, in a bain-marie, is crucial, as is judging when to take it out of the oven. Follow my instructions in the recipe closely, and you cannot go wrong.

I use low-fat Lancewood Cream Cheese for my cheesecakes, but you can choose any similar product.

In this version I used sour cream, which creates a perfectly smooth topping.

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Luscious Low-Carb, Sugar-Free Vanilla Cheesecake with a Nut Crust

For the crust: 

¾ cup (180 ml) whole nuts of your choice - I use a mixture of almonds, walnuts, pecans and hazelnuts
1 cup (250 ml) almond flour
3 Tbsp (45 ml) melted butter
2 Tbsp (30 ml) Xylitol, or more, to taste
a few drops of good-quality almond extract

For the filling:

4 x 250 g tubs cream cheese, at room temperature (see Cook's Notes at the end)
1/3 cup (80 ml) Xylitol
2 tsp (10 ml) vanilla extract, or 1 Tbsp (15 ml) vanilla paste
1 Tbsp (15 ml) cornflour or flour
4 extra-large free-range eggs
3-5 paper 'sticks' Canderel sweetener, or a sweetener of your choice (see recipe)

For the topping:

1 Tbsp (15 ml) water
1 tsp (5 ml) gelatine
1 cup (250 ml) sour cream or crème fraîche
1 tsp (5 ml) vanilla extract, or 2 tsp (10 ml) vanilla paste
1 'stick' Canderel powder, or a sweetener of your choice (see recipe)

First prepare your tin. Generously butter the sides and bottom of a non-stick 24-cm springform cake tin, or similar. Cut a long strip of baking paper to roughly the same width as the height of the tin, and use it to line the sides of the tin.  Now butter the baking paper, or varnish it well with cooking spray.

Heat the oven to 180 ºC.

Put the nuts into a dry frying pan and toast them gently over a medium-low heat for a few minutes, tossing frequently and watching them closely. Chop into small bits, tip into a mixing bowl and add the almond flour, melted butter, Xylitol and almond extract.

Stir well, then press evenly onto the base of the tin.  My top tip for an even crust is to put a small drinking glass (such as a shot glass) on its side, rim pointing towards the edges of the tin, and roll it around in a circular fashion.

Press the crust into a springform pan lined with baking paper.

Bake the crust at 180 ºC for about 10 minutes, or until it's just beginning to turn golden at the edges. Watch it like a hawk, as it burns in an instant. Take the tin out of the oven and set aside to cool. Turn down the oven to 170 ºC.

In the meantime, make the filling. Put the softened cream cheese - see Cook's Notes, below - in a large mixing bowl. (I make this in a jiffy using my faithful Kenwood mixer, but if you don't have a similar gadget you will need to whisk this by hand, or use a rotary beater).

Add the Xylitol, vanilla and cornflour, and whisk till smooth and combined. Now add the eggs, one at a time, beating hard.  The mixture might take a while to come together, but if you work patiently, it will soon form a beautiful smooth cream. Now sweeten the mixture to taste, with a sweetener of your choice.  I find that four sticks of Canderel are enough.

Pour the cheesecake mixture over the crust, aiming at the centre so it spreads evenly to the edges.

Make a foil 'nest' for your cheesecake. This image
comes from my recipe for Cinnamon-Stencilled
Cheesecake, where I did  not line the tin with
baking paper. 

Place the tin on two large squares of tin foil, then bring up & crumple the foil to create a 'nest' that will keep the water from seeping into the base.

Fill a large roasting pan to about the half-way mark with hot water, and place in the oven.  Slide your foil-wrapped baking tin into the water bath, and bake at 170 ºC for about an hour, or until the cheesecake is lightly freckled with brown, set at the edges, and has the slightest wobble in the middle.

Turn off the heat, open the oven door a crack and leave the cake to cool completely in the oven.

Refrigerate, in its tin, for 4 hours (or overnight), until very cold.

To make the topping, put the water in a teacup or similar small bowl and sprinkle the gelatine over it. Set aside for a minute or two to sponge.

Place the cup in a pot of simmering water (the water should come half-way up the sides) and stir occasionally as the gelatine melts. When the liquid is clear, set the cup aside to cool slightly.

Whisk the sour cream or crème fraîche in a bowl to loosen it, then whisk in the gelatine, vanilla paste (or extract) and sweetener. Pour the mixture over the top of the chilled cheesecake and smooth the top (see Cook's Notes if your cheesecake has shrunk away from the sides of the pan).  Cover and refrigerate for at least 4 hours.

Release the cheesecake from the tin by briefly pressing a hot cloth against the outside rim  (I do this by wetting a dishcloth, and microwaving it until very hot.)

To serve, cut into thin slices using a big knife dipped for 45 seconds in a jug of boiling water.

Makes 1 cheesecake; serves 8-10. 

Cook's Notes

• It really doesn't matter which non-nutritive sweetener you use in any of the three layers of this cheesecake, because the sweetener will not affect their textures.  
• The cream cheese should be soft, or you will find it difficult to beat to a smooth mixture. Leave the tubs on your counter for at least 6 hours, so they can come up to room temperature. If you're in a hurry, take the lids and foils off the tubs, arrange them in a circle on your microwave's turntable, and blast on high for 45 seconds at a time, until the cheese has softened.
• If you find your cheesecake has shrunk away from the edges of the pan, leaving a gap into which the topping will run, here is what to do:  ease the cake out of its ring. Wrap a long strip of acetate (available from stationers) around the cake to form a close-fitting collar, and secure with sticky tape. Pour over the topping and refrigerate. The acetate will peel away easily once the topping has set. 

MORE OF MY CHEESECAKES:

Cinnamon-Stencilled Cheesecake

Hazelnut and Chocolate Cheesecake

Buttermilk Cheesecake with a Strawberry Topping

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Low-Carb Mediterranean 'Pasta' Salad, but with Calamari

A bright mixture of tender calamari rings, olives, tomatoes, capers, feta, baby marrows and frizzled chorizo bits, in a punchy garlic & lemon dressing. I've invented this recipe to quell my longings for my favourite pasta salad, because after almost a year on a punishing low-carb regime, I still find myself battling cravings for carbohydrates.

Low-Carb Mediterranean 'Pasta' Salad, but with calamari

Wine recommendation from Michael Oliver. He says: "Môreson Mercator Premium Chardonnay 2014"
Go to the end of the page for more detail about this wine pairing.

I dream about buttery mashed potatoes, and would love to plunge my face into a bowl of fresh pasta ribbons cloaked in a creamy sauce. But, as a diabetic, I can't eat any of these things without my blood sugar having hysterics, so I've had to find smart ways of going without them.

Calamari, if it's of great quality, and cooked in a flash (see my recipe below), has a mouth-feel not unlike that of al dente pasta. I admit this is an expensive salad, because it's not worth making unless you can lay your hands on beautifully tender calamari tubes.

An easy, nourishing salad, but frying the calamari to tender
perfection takes care and attention. 

Please don't use calamari 'steaks' or strips, which are either unpleasantly spongy or toughen to leather in the pan, even if they've been 'tenderised' (that is, pierced multiple times by being rolled through, I imagine, some fearsome machine with many sharp blades).

The best little calamari tubes and tentacles come from Patagonia, and you can buy these frozen (and occasionally fresh) from good fishmongers and supermarkets.  If you can't find them, ask your fishmonger to order them for you - it really is well worth the wait.

This marinated salad improves upon standing, and keeps well in the fridge for up to 24 hours. However, please add the crisp chorizo bits to the salad just before you serve it.

Serve on a bed of crisp lettuce leaves or - if you're not on a low-carb regime - with plenty of crusty bread to soak up the juices.

If your calamari tubes are small and delicate, there's no need to slice them into rings. You can fry them whole, but please do so for 30-45 seconds longer than I've recommended below. I always laboriously slice them, though, because I like the pasta-like look of rings. The choice is yours.

Low-Carb Mediterranean Calamari Salad 

1 kg small, tender Patagonian calamari tubes and tentacles, thawed overnight in the fridge if you've bought them frozen
3 Tbsp (30 ml) olive oil, for frying
1 x 200 g chorizo sausage, cut into a fine dice
2 cloves garlic, peeled and finely grated or crushed
5 Tbsp (75 ml) dry white wine
10 baby marrows, very finely sliced
1 punnet  (about 350 g) ripe cherry tomatoes
4 Tbsp (60 ml) baby capers
16 black olives
16 green pimento-stuffed olives
a small bunch of chives, finely sliced
a small bunch of parsley, finely chopped
2 x feta cheese 'wheels' (about 140 g), crumbled
1 Tbsp (15 ml) dried chilli flakes
milled black pepper, to taste

For the dressing: 

1 fat clove garlic, peeled (or more, to taste)
a pinch of salt
finely grated zest of 1 small lemon
¼ cup (60 ml) fresh lemon juice
½ cup (125 ml) olive oil
2 tsp (10 ml) Kikkoman soy sauce
2 tsp (10 ml) Dijon mustard

First make the dressing. Using a mortar and pestle, pound together the garlic clove, salt and lemon zest to make a paste. Stir in the lemon juice and, when the salt has dissolved, whisk in the remaining dressing ingredients to form a smooth emulsion.  (Or, if you have a jug attachment for your stick blender, whizz everything together.)  Set aside.

Trim the tubes and cut them into rings, or leave them
whole if they are tiny.

Rinse the thawed calamari under a cold running tap for 1 minute, tip into a colander, shake well and drain for 5 minutes. Separate the tentacles from the tubes, and place on two different plates.

Prepare the calamari tubes as follows:  using a sharp knife, cut away about 2 mm of the ragged opening at the thicker end of each tube, at the same time dragging the knife blade to one side to pull out any membrane.  Trim away the pointy end of each tube. Now neatly slice the tubes into 5-mm rings, and set aside.

Dry the tentacles and rings by dabbing them firmly with plenty of kitchen paper.

Heat 1 Tbsp (15 ml) of the olive oil over a high heat in a large shallow pan, until the oil is shimmering. Fry the tentacles first, in three batches, for about 90 seconds each, or until they are slightly stiffened and golden, but still tender. Remove from the pan and set aside in a large mixing bowl.

Add the diced chorizo to the pan, and fry over a high heat until the pieces are toasty and just crisp. Don't overcook them!  Remove from the pan, drain on a sheet of kitchen paper and set aside.

Fry the calamari rings (or tubes; please see my note above) in three or four batches for 45-90 seconds, stirring often. It's crucial not to overcook the rings!  If the pan seems a little dry, add more olive oil. Remove the rings from the pan and set aside in the same bowl as the tentacles.

Turn down the heat a little. To the frying pan, add the garlic and fry gently for about 45 seconds, just to take the sting off, and without allowing the garlic to brown.  Turn up the heat again and deglaze the pan with the white wine, stirring and scraping to dislodge any golden brown sticky bits.   Bubble briskly for 1 minute, or until the liquid in the pan has reduced by half.

Remove the pan from the heat and let it cool for two minutes. Now whisk in all the dressing ingredients, tilting the pan to one side if necessary.   Pour this mixture over over the calamari rings and tentacles.

Add all the remaining salad ingredients and toss so everything is well coated.

Tip the salad onto a platter and top with the crisped chorizo.

Serves 6 as a main course (alongside a big bowl of green salad), and 8 as a starter. 

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Wine pairing by Michael Olivier: 

Môreson Mercator Premium Chardonnay 2014

It looks like: Pale gold straw in the bottle.  In the glass there are some lime green flashes around the edges.

It smells like: Soft dried apricots, crème brulée, hazelnuts and vanilla

It tastes like: Rich windfall citrus, lime squirt acidity.  Undertow of oak and vanilla.  Full broad palate and long aftertaste.

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Low-Carb Double Cauliflower Cheese

I love cheesy cauliflower cloaked in bubbling white sauce, but not a morsel has passed my lips since I started my low-carb regime last year. Then it occurred to me  - why not make a 'white sauce' from puréed cauliflower? I did, and that's why I've called this new recipe Double Cauliflower Cheese.  It's also doubly cheesy, with a topping of both Cheddar and Parmesan.  I've added some sympathetic flavours - mustard, lemon, nutmeg and white pepper - to the sauce to tone down the caulifloweriness, and I'm pleased with the result. This is gluten-free, diabetic-friendly, and well suited to anyone on a Low-Carb High Fat (#LCHF) regime.

Low-Carb Double-Cauliflower Cheese.

Wine recommendation from Michael Oliver: Boland Cellar Five Climates
Chenin Blanc 2014. Go to the end of the page for more detail about this pairing.

This isn't difficult to make, but to achieve a silken purée you will need a fairly powerful food processor fitted with a metal blade. If you don't have one, you can use a liquidiser or stick blender and a lot of patience. Don't add the cream to the sauce too early if you're going to be whizzing it for a long time, as it may thicken or even turn to buttery granules. If you find your sauce is a little grainy despite your patient blitzing, push it through a sieve before you pour it over the cauliflower florets.

This is good with a squirt of tomato sauce, my family reckons, but I like it flecked with Tabasco. If you want to add real luxury to the dish, throw in some crisped bacon bits when you assemble the dish, or use cubed, fried gammon, as I've done in this recipe: Luxurious Broccoli 'n Cheese with Gammon, and a Parmesan Crust.

And if you're not on a low-carb regime, try my Luxurious Cauliflower Cheese with Bacon and Leeks, which has an indulgent topping of buttered breadcrumbs.

This recipe will make slightly more sauce than you need, but you can cover the remainder and save it for dolloping over steamed veggies later in the week.  For extra flavour, and if you have time, infuse the hot milk ahead of time with a bay leaf, a slice of onion and a clove.

Low-Carb Double-Cauliflower Cheese

2 large heads cauliflower, or 4 small ones
5 Tbsp (75 ml) water
salt
½ cup (125 ml) hot milk, plus extra for thinning
4 Tbsp (60 ml) cream
2 Tbsp (30 ml) butter
2½ cups (about 150 g) grated Cheddar
2 tsp (10 ml) Dijon mustard
a pinch or more of freshly grated nutmeg, to taste
a pinch of white pepper, to taste
a squeeze of lemon juice

For the topping: 
1 cup (250 ml, fairly loosely packed) grated Cheddar
5 Tbsp (75 ml) grated Parmesan or Grana Padano
sweet paprika or cayenne pepper, for dusting

Heat the oven to 180 ºC, fan on.

First make the sauce. Remove the green leaves from one of the cauliflowers (or two, if you're using small caulis).  Trim off the stalk and cut the cauliflower lengthways into quarters. Now use a sharp knife to cut away the core, and break up the florets.

Heat a large pot over a medium-high flame, add the water, the cauli florets and a pinch of salt. Cover and let them  steam for about 15 minutes, or until the stalks are very tender.  Check the pan now and again, adding more water if the pan starts to dry out.  If you'd like a nutty taste, let the water dry up so the florets take on a little golden colour, but watch them carefully so they don't scorch.

Whizz the cauliflower with the butter, cream
and milk to a fine purée. 

Drain the cauliflower in a colander for 2 minutes then tip it, piping hot, into a food processor (or return it to the pan if you're using a stick blender).  Add the milk, cream and butter and whizz to a fine, soft purée.

Now, while the mixture is still hot, add the grated Cheddar and process until the cheese has melted into the sauce.

Add the mustard, nutmeg and white pepper and mix well. Now thin the sauce with more hot milk so it's about the consistency of a thickish white sauce.

Season to taste with salt. Add a spritz or two of lemon juice - just enough to give the sauce a little sparkle.  Set aside.

Cut up and steam the remaining cauliflower, as described above, but cook it until it is just tender when pierced with the tip of a sharp knife. (I do this in the microwave, in a big bowl tightly covered with clingfilm - it takes about 7 minutes, on high.)  Drain well in a colander for three minutes, then tip the florets into a large buttered oven-proof dish.

Top the cauliflower cheese with grated Cheddar, Parmesan
and a dusting of sweet paprika or cayenne pepper.

Pour over the reserved sauce - just enough generously to coat the florets - and sprinkle with the Cheddar, Parmesan and a dusting of sweet paprika (or cayenne pepper if you fancy that).

Bake in a hot oven for 20-25 minutes, until the cheese is bubbling and golden.  Serve immediately with a crisp green salad.

Serves 4 hungry people, or 6 as a side dish.












Wine pairing by Michael Olivier: 

It looks like: Pale gold straw in the glass. Gem bright.

It smells like: Classic Chenin. Tropical fruits like guava. Honey. White flowers.

It tastes like: Excellent mouthful of wine with great breadth and depth of flavour. The guava is in full presence, as are slice ripe pear and red apple. While dry, there is a whisper of honey. Long aftertaste, clean, crisp and fresh.


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Low-Carb Griddled Baby Butternut with Chorizo, Feta & a Lemon Dressing

This beautiful black plate is the work of my uncle, master potter
David Walters of Franschhoek. The shiny black slick of glaze
 across the plate is designed to stop your fork from grating.

I seldom see these beautiful baby vegetables in the shops, and when I do spy them, I grab a few punnets and race home to cook them. They're similar to courgettes [zucchini] but have a nuttier, sweeter flavour, a denser texture and a beautiful pale-orange colour.

In this easy tapas-style dish, I've griddled them until just tender, and combined them with fried chorizo, crumbled feta and a garlicky lemon vinaigrette, with toasted pumpkin seeds for crunch.  If you can't find baby butternuts, use courgettes, sliced into thick leaves.

I haven't been able to figure out the carbohydrate content of these veggies, but I had a great big bowl of them for lunch, and they didn't cause any spike in my blood sugar, so I can assume their carbohydrate content and glycaemic load is negligible.  This recipe is suitable for anyone on a low-carb, #LCHF or diabetic regime.

The chorizo sausage I used in for this dish wasn't the best in its class, but was all that was available at my local supermarket. The gorgeous smoky note it adds to this dish makes all the difference, and I'm looking forward to trying this with an excellent Italian cured sausage, or with crisp-fried bacon bits.

Wine recommendation from Michael Oliver: La Bri Merlot 2012. 

Low-Carb Griddled Baby Butternut with Chorizo, Feta and a Lemon Dressing

600 g baby butternut (or courgettes, if you can't find mini butternuts)
2 Tbsp (30 ml) olive oil, for frying
1 spicy chorizo sausage, sliced
a squeeze of fresh lemon juice
1 'wheel' (about 70 g) feta cheese
1/3 cup (80 ml) pumpkin seeds [optional]
salt and milled black pepper to taste
baby salad leaves, to serve

For the dressing:
1 clove garlic, peeled (or more, to taste)
a pinch of flaky sea salt
½ tsp (2.5 ml) prepared Dijon mustard, or a big pinch of Hot English Dry Mustard powder
the juice of a small lemon
4 Tbsp (60 ml) extra-virgin olive oil

Rinse the baby butternuts (or courgettes) under cold running water to remove any grit.  Cut lengthways into slices about 7 mm thick.

Add the chorizo slices towards the
end of the cooking time so their smoky
flavour permeates the veggies. 

Heat a griddle pan, or a large flat pan, over a very high heat. Add the olive oil and - when it is shimmering -  arrange the baby butternut slices in a single layer on the pan.  Cook over a medium-high heat for about 5 minutes on each side (three if you're using courgettes) or until toasty and golden on the outside, and just tender on the inside.  Watch them closely, adjusting the heat if necessary because they scorch quickly.

Two minutes before the veggies are ready, add the sliced chorizo, and fry until hot and crisp. Now add a generous spritz of lemon juice. As soon as the juice has evaporated, remove the pan from the heat, set aside and keep warm. Season to taste with salt and milled black pepper.

While the butternut slices are cooking, make the dressing. Put the garlic and salt into a mortar and pound to a paste.  Add the mustard and lemon juice and stir until the salt has dissolved.

Now whisk in the olive oil to form a smooth emulsion.  If the dressing seems a bit sharp, add a pinch of white sugar. Set aside.

Place the pumpkin seeds in a dry frying pan and toast over a medium heat for 1-2 minutes, or until they are hot and crunchy.

To serve, lightly blot the baby-butternut and chorizo slices with kitchen paper to remove any grease.  Arrange them on a platter, sprinkle over the dressing - just enough to coat the slices -  and scatter with the toasted pumpkin seeds, baby salad leaves and crumbled feta.

Serve hot or warm.

Serves 4 as a starter. 


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Spicy Low-Carb Roast Chicken Soup

Although the picture below shows a few dabs of fresh red chilli, this is delicately spiced and mild enough to offer to kids. I've used restraint because I don't want the spices to overpower the deep delicious chickeny flavours of this soup. The chilli is there to give the soup a finishing kick, but entirely optional.  I often use ready-roasted rotisseried chickens in soups these days because their flesh and skin have a gorgeous melting texture and a salty succulence that's difficult to reproduce in a domestic oven, and they're a world apart from the insipid flesh you'll pull off a chicken that's been simmered in a home-made stock.

Spicy Low-Carb Roast Chicken Soup

It may seem a hassle to make stock using the bones and skin of your supermarket chicken, but this process takes just 30 minutes, and adds glorious depth of flavour. The veggies are seethed at the same time, in a separate pot; after that you'll need just 10 minutes to put the soup together. And dinner's on the table!

If you don't have all the ingredients for the stock, throw in what you do have in your fridge - half an onion, a stick of celery, and so on.

I've used vegetables to thicken this soup (leeks, cauliflower plus a few carrots for colour) and it contains not a grain of starch, making it suitable for anyone on a low-carb or diabetic regime.

I bought the chicken for this soup from Checkers - hot out of a huge industrial rotisserie - and it was plump, juicy and packed with flavour.  My favourite rotisseried chickens, however, come from Woolies.

Spicy Low-Carb Roast Chicken Soup

1 ready-roasted/rotisseried chicken (it helps if it's still warm, as this makes it easier to strip away the flesh)
6 medium leeks (500 g, after trimming)
4 large carrots, peeled
2½ litres boiling water
2 cloves
2 bay leaves
a few parsley stalks
freshly milled black pepper
2 Tbsp (30 ml) olive oil or butter
3 cloves garlic, peeled and crushed
1 small head of cauliflower (500 g), trimmed and broken into florets
4 Tbsp (60 ml) cream
½ tsp (2.5 ml) turmeric
½ tsp (2.5 ml) cumin
½ tsp (2.5 ml) mild curry powder
½ tsp (2.5 ml) chilli powder
a pinch of freshly grated nutmeg
salt

To garnish:
finely chopped or sliced fresh red chillies [optional]
fresh parsley or coriander

Pull the rotisseried chicken into big flakes, leaving
some golden skin behind if you fancy it.

Tear all the flesh away from the chicken, pull it into large shreds, place in a bowl and cover.  (If you like chicken skin, cut away the breasts whole and slice diagonally into strips so each piece has a covering of golden skin). Put all the skin and bones into a large pot. Scrape out any golden-brown jelly or juices that have collected in the chicken's packet and add to the pot.  Turn on the heat and gently fry the bones and skin for a minute or two.

Prepare the leeks by trimming off the dark-green upper parts and making a long horizontal slit three-quarters of the way through their lengths.  Fan out the ‘pages’ of the leeks under a cold running tap and rinse away any grit hiding in the outer leaves. Set aside.

Add one leek and one carrot, each cut into thirds, to the pot, and pour in 2½ litres boiling water.  Now add the cloves, bay leaves and parsley stalks and season generously with milled black pepper.

Bring the stock to a fast boil, skimming off any foam as it rises, cover with a tilted lid and cook over a medium heat for 30 minutes, or until the carrot pieces are very soft.  Turn off the heat and let it sit for five minutes.  Using a large spoon, lift away and discard any fat.

While your stock is boiling, gentle sauté the leeks and carrots
in a separate pan.

While the stock is boiling, slice the remaining leeks and carrots.  Heat the oil or butter in a separate large pot (I use my wok) and gently sauté the veggies for about 4 minutes, or until the leeks are just beginning to soften. Add the garlic and cook for another minute. Now place the cauliflower florets on top of the leeks and carrots, and add 4 ladles of boiling stock from the other pot.  (It's okay if the cauliflower is poking up above the water line - the steam inside the pot will cook it.)  Cover with a lid and simmer at a brisk bubble for 15 minutes, or until the carrots are very soft.

Remove the lid from the pot containing the veggies and place a colander on top.  Pour the hot stock through the colander and press down on the bones with the back of a spoon.  Retrieve the carrot and leek pieces from the colander and add them to the soup.

If your second pot isn't very big, you can pour everything back into the rinsed-out pot in which you made the stock.

Blitz to a fine purée using a stick blender or liquidiser.  If the soup is too thick, thin it to the desired consistency with hot water.  Season to taste with salt and pepper.

Stir in the cream, turmeric, cumin, curry powder, chilli powder and nutmeg,  and simmer for 5 minutes. Now add the chicken strips - reserving some for the garnish - and cook over a gentle heat for another few minutes, or until the chicken has heated through.

Serve with finely chopped red chilli, plenty of milled black pepper and a scattering of parsley or coriander.

Serves 6. 


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Low-Carb Double-Bacon Cheese & Herb Mini Quiches

I have called these cheesy puffs 'Double-Bacon' quiches because they contain two doses of what is arguably the world's most delicious ingredient. There are crisp bacon bits on the inside, and more strips to line the muffin pans. If you're a vegetarian, or don't eat bacon for whatever reason, you can use fine courgette 'leaves' as a casing for these easy quiches - please see my Cook's Notes at the end of this page. Serve these hot and puffed for breakfast, or warm as a light lunch, with crisp green leaves.

Low-Carb Double-Bacon Cheese & Herb Mini Quiches. The two at the
back of the platter have been lined with courgette slices (see above).

One of the things I miss on my  low-carb diet is quiche with feather-light pastry, so I've spent some time this past week dreaming up recipes that are satisfying and delicious, but that can be made without a pastry case.

This is a quick and easy recipe that will fill your tummy with joy if you're on a low-carb, #LCHF, banting or diabetic regime.

The ingredients for this easy dish: eggs, cream, fresh herbs and crisp bacon bits.

Use good-quality back bacon in this recipe, because it's perfect for tearing apart to line the bases and sides of the hollows in a muffin pan. The 'oyster' of each bacon strip goes on the bottom of each hollow, and the fattier strip is pressed around its edges.

Here are two more of my low-carb tart recipes you might enjoy: Double-Egged Crustless Spinach & Bacon Tart and Easy Crustless Courgette, Mint and Feta Tart.


Low-Carb Double-Bacon Cheese & Herb Mini Quiches

2 x 250 g packs back bacon
the juice of a lemon
7 extra-large free-range eggs
¾ cup (180 ml) cream
a small bunch of chives, finely chopped (about 3 Tbsp/45 ml)
a small bunch of parsley, finely chopped (about 3 Tbsp/45 ml)
1 cup (250 ml) grated Cheddar, and extra to top
salt & milled black pepper
small herb sprigs, to garnish (I used oregano from my garden)

Heat the oven to 200 °C, with the fan on, or 210 °C if your oven has no fan.

First prepare the bacon bits for the filling. Cut 8 rashers of bacon into a small dice, put them into a dry non-stick frying pan and crisp them up over a medium-high heat. Don't allow them to burn - the trick here is to take your time and keep a watchful eye, turning the heat down under the pan if the bacon is browning too quickly.

Drain all the fat from the pan, set it back on the heat and add the lemon juice. Stir briskly to dislodge any sticky golden bits, and when all the lemon juice has evaporated, remove from the heat and set aside.

Line the bottoms and sides of a non-stick muffin pan as follows:  pull away the big non-fatty 'oysters' of bacon from each rasher, and press them neatly to the bottoms of the depressions in your pan.

Now wrap the remaining strips of bacon - fatty side up - around the edges of the hollows, stretching and pressing them so they stick to the sides and form a cup.  If you find your rashers are curling inwards, make a few small vertical snips, using sharp scissors, around the uppermost edge of the fat.

Whisk together the eggs, cream, chives and parsley, and season to taste with salt and black pepper.  I usually whisk my quiche mixture by hand for at least a minute, because this helps to incorporate air and produce a puffy result.

Put the crispy bacon bits into the muffin pans, and divide the cup of grated Cheddar between them.   Gently pour over the egg mixture, filling each bacon 'cup' to about two-thirds of its depth.  Top each quiche with another little heap of Cheddar.

Bake at 200 °C for 10-12 minutes, or until the quiches are well risen, golden and just set in their middles.

Run the tip of a sharp knife around the edges of each quiche to remove it from the pan, and serve immediately.

Serves 4 as main meal with salad, or 12 as a starter or snack.  

Cook's Notes

• If you don't fancy bacon, use courgette (baby marrow/zucchini) strips to line your muffin tins. Here's how: rinse the courgettes under cold running water to remove any grit, then slice them horizontally into thin (3 mm) 'leaves'.  I do this using a mandolin, which produces beautiful even slices. Place the slices in a hot pan - or on a very hot griddle - with a little olive oil and fry them until they are lightly brown and just pliable.  Line each of your muffin pans with two slices, pressing them firmly against their sides.
• You can add any other ingredients you like to these quiches. How about finely sliced fried mushrooms, wilted spinach or nuggets of feta or blue cheese?

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Creamy Low-Carb Cauliflower-Cheese Soup with Lemon Butter & Bacon

A quick yet deep-flavoured soup with a whisper of nutmeg, a luxurious topping of crisped bacon and swirls of lemony butter. This is a new low-carb version of my 2009 recipe for Cauliflower-Cheese Soup: because I've given up on carbs it contains not a speck of flour, not a cube of potato, nor any similar starchy thickening agent.  This is gluten-free, diabetic-friendly, and well suited to anyone on a Low-Carb High Fat (#LCHF) regime.

Creamy Low-Carb Cauliflower-Cheese Soup with Lemon Butter & Bacon

The zesty lemon butter adds extra gorgeousness, and I've thrown in a few tablespoons of baby capers because I love their mysterious sage-green flavour. You can omit both of these if you like, and serve the soup on its own, or with my no-carb halloumi 'croutons', or a dobble of extra cream plus a shower of snipped chives.

This is lovely topped with crumbled blue cheese - try it with creamy Gorgonzola - and also good with slices of pan-crisped chorizo, plus fresh sage leaves frizzled in olive oil.

This soup takes less than 30 minutes from start to finish.  To find out why I think many soups should be cooked quickly and not boiled for hours, read my 10 Top Tips for Making Memorable Soup.

The only important watchpoint in this easy soup is adding the right amount of water. Too much and your soup won't be thick enough. Follow my recipe to the letter, and you can't go wrong.

Creamy Low-Carb Cauliflower Cheese Soup with Bacon Bits, Lemon Butter & Capers

2 small heads (500 g each) cauliflower
2 large onions
3 Tbsp (45 ml) olive oil
2 small cloves garlic, finely chopped or grated
a sprig of fresh thyme [optional]
1 litre hot chicken or veggie stock (if you don't have home-made stock to hand, make one by combining a few teaspoons of a Nomu fond or a Knorr Stock Pot with a litre of hot water.)
1 cup (250 ml) grated Cheddar, loosely packed in the cup
a pinch or two of nutmeg, to taste (See Cook's Notes, below)
½ cup (125 ml) cream
salt & milled black or white pepper, to taste

For the topping:
8 rashers streaky bacon, chopped
4 Tbsp (60 ml) butter
the zest and juice of half a small lemon
3 Tbsp (45 ml) baby capers

Trim the cauliflowers by slicing away the thick stalks and removing any green leaves.  Break the florets into small even-sized pieces and set aside.

Peel the onions, cut in half lengthways and slice into thin crescents.

Heat the olive oil in a large pot and fry the onions over a very gentle heat for 6-8 minutes, or until they are soft and just beginning to turn golden. Add the garlic and thyme sprig and cook for another minute, stirring, without allowing the garlic to brown. Add the cauliflower florets, all in one go.

Now pour in the hot stock. It should just cover the cauliflower florets - it's okay if a few of them are poking their heads above the water line. Cover the pot with a tilted lid, turn up the heat to a brisk bubble and cook for 15-20 minutes, or until the thickest cauliflower stalk feels very tender when poked with the tip of a sharp knife.  Remove the thyme sprig.

Blitz the soup to a fine, thick purée using a stick blender, liquidiser or food processor fitted with a metal blade. Gently reheat the soup, and when it is just beginning to boil remove it from the heat and stir in the grated Cheddar.  When the cheese has melted into the soup, add the nutmeg and cream and season to taste with salt and pepper.

If the soup seems too thick, thin it down with a splash of milk.

To prepare the toppings:  Fry the bacon bits over a medium heat until they're crisp.  Drain on kitchen paper and set aside.

Gently melt the butter (you can do this in your microwave oven, or over a very low heat in a small saucepan). When the butter has just melted, stir in the lemon zest and juice.

To serve the soup, ladle it into bowls and top with crisp bacon bits, a dobble of hot lemon butter and a sprinkling of capers.

Serves 6. 

Cook's Notes:

• Nutmeg and cauliflower have a great affinity, but use the spice sparingly as it can easily overpower the delicate flavour of this soup.  A few gratings from a whole nutmeg will do fine, or use a pinch from a bottle of powdered spice.  Let the soup stand for a few minutes, so the spice can 'blossom', then taste it. If you can just detect the nutmeg, that's perfect!  If not, add another pinch.
• The same applies to white pepper - it's delicious with cauliflower, but if you add too much, its pungent somewhat dusty flavour will take over.  Again, start with a pinch.

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Two Scrumptious Low-Carb Cheese, Nut & Herb Pestos

Feta, Blue Cheese, Herb & Toasted-Walnut Pesto with
Griddled Courgettes (recipe below). 

One of the things I miss most on my low-carb regime is glorious garlicky hummous.  Although hummous has a relatively low glycaemic-index ranking and load - depending on how much tahini it includes - it is still fairly packed with carbohydrates, so I avoid it these days.

Over the past few weeks I've been experimenting with combinations of cheese, nuts, herbs, garlic and olive oil to create vibrant low-carb pastes packed with singing flavours.

Because these pestos contain both nuts and cheese, they're crammed with calories, but all you need is a single dollop to add beautiful aroma and crunch to steamed fresh green beans or broccoli or griddled sliced courgettes.

You can also serve these as a dip with hot and cold crudités, or dobbled on flash-fried chicken or fish fillets.  If you're not on a low-carb regime, try tossing these through hot pasta, or spreading them over hot toasty ciabatta bread (with a topping of roasted tomatoes or some melty mozzarella) to make scrumptious bruschettas.

First, a gorgeous nutty pesto with fresh Mediterranean flavours.  I know this looks a bit like window putty, but I promise you won't be disappointed by the punchy flavours of this easy and versatile sauce.

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Low-Carb Pesto of Roast Aubergine, Macadamia Nuts,
Feta, Lemon & Rosemary. This nutty pesto is delicious
 with steamed green beans lightly dressed with olive oil 
and lemon juice.

Low-Carb Pesto of Roast Aubergine, Macadamia Nuts, Feta, Lemon & Rosemary

1 large aubergine [eggplant or brinjal]

½ cup (125 ml) macadamia nuts

a big pinch of flaky sea salt

2 'wheels' (about 140 g) feta cheese, crumbled

1 Tbsp (15 ml) finely grated lemon zest

the juice of a medium lemon

1 tsp (5 ml) very finely chopped fresh rosemary needles

1 small clove garlic, peeled and finely grated

½ cup (125 ml) extra-virgin olive oil

salt and milled black pepper 

a pinch of smoked paprika or cayenne pepper, for dusting [optional; see Cook's Notes, below.]

Heat the oven to 200 ºC.  Put the whole aubergine directly onto a middle rack of the oven.  Let it bake for 40-50 minutes, or until it is very soft and slightly shrunken.  Remove and set aside to cool for 25 minutes.  

Now toast the macadamias. Heat a frying pan over a medium-low heat and dry-roast the nuts for three to four minutes, tossing and turning them frequently, until they are a light golden colour and freckled here and there with dark-brown spots. 

Put the macadamias, still warm, into the jug attachment of a stick blender, or into a food processor fitted with a metal blade. Add a big pinch of flaky sea salt and press the pulse button repeatedly to process the nuts to fairly big crumbs. Don't over-process them, or they may turn into an oily paste. Tip the crumbled macadamia nuts into a mixing bowl.  

When the aubergine has cooled, cut it in half lengthways and use the blade of a knife to scrape out all the flesh, seeds and all. Tip this flesh into your food processor, and discard the tough outer peel of the aubergine.

To the food processor, add the feta cheese, lemon zest, lemon juice, rosemary, garlic and seven tablespoons (105 ml) of olive oil.  Process until you have a fairly smooth paste.  If the blade is reluctant to turn, add a tablespoon or two of warm water. 

Scrape this mixture into the bowl containing the macadamia crumbs and stir well to combine.  Season to taste with salt and pepper.

Tip the pesto into a glass lidded jar and pour the remaining tablespoon of olive oil over the top to seal it and prevent oxidisation.

To serve, pile the pesto into a small pretty bowl, and drizzle with more olive oil.  Grind some pepper over the top, and dust with smoked paprika or cayenne pepper. 

Keeps for a week in the fridge, and freezes well.

Makes about 1½ cups. 

Cook's Notes: 

• When I make this, I dust it very lightly with smoked paprika, which adds a final flavour flourish. Do use smoked paprika sparingly, though, as its pungency can overwhelm the other flavours.
• I love the crunch and interesting meaty texture of macadamias, but if you can't find these where you live, try using blanched almonds instead.  
• You can roast the aubergine a day or more in advance, and keep it in the fridge until you're ready to use it. 
• If you'd like to add some extra colour to this pesto, whizz it up with 4 tablespoons (60 ml) of chopped fresh parsley.

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Feta, Blue Cheese, Herb & Walnut Pesto with Griddled Courgettes

See picture at the top of this post. 

50 g (about 25) shelled walnuts
a small bunch (about 40 g) fresh flat-leaf parsley, roughly chopped
half a pillow-pack (about 40 g) fresh wild rocket, roughly chopped
1/3 cup (80 ml) extra-virgin olive oil
2 Tbsp (30 ml) fresh lemon juice
a small clove of garlic, peeled and finely chopped or grated
a small block (40 g) creamy blue cheese, crumbled
one 'wheel' (70 g) feta cheese
milled black pepper
24 young courgettes [zucchini or baby marrows], rinsed to remove any grit

To serve: 
olive oil and fresh lemon juice, for sprinkling
salt and milled black pepper

First toast the walnuts. Place them in a frying pan over a medium-low heat and dry-roast them for a minute or two, tossing frequently, and watching them like a hawk as they burn quickly.  When they are hot, and smelling pleasantly nutty, take the pan off the heat.  Remove 6 toasted walnuts and set them aside for your garnish.  Tip the remaining nuts into the jug attachment of a stick blender, or into a food processor fitted with a metal blade. Process the nuts to a rough crumb, and set aside.

Remove the stalks from the parsley and add the leaves to the food processor along with the rocket, olive oil, lemon juice and garlic. Process to a fairly fine paste. Don't worry if the blades won't whizz freely - the next step will sort this out.

Add the blue cheese bits and process the mixture till smooth. You will find that the mixture magically smooths out into a soft paste.  But if the blades still won't turn freely, add a few drops of warm water.  Now add the feta and process again.  Season with plenty of black pepper.  You shouldn't need to add any salt, but go ahead and add a pinch or two if necessary. If the mixture needs a little more acidity, add a drop or two more of lemon juice.

Scrape the mixture into a small serving bowl or glass jar and cover with a thin layer of olive oil. Seal with clingfilm and refrigerate.

To prepare the courgettes, slice them lengthways into 'leaves' 3 mm thick.  I do this using a mandolin, which produces perfect shavings. If you don't have a mandolin, you can use a very sharp knife, held with its blade horizontal to your chopping board.

Put a large griddle pan or a frying pan over a high flame until it's blazing hot, add a lick of olive oil and fry the courgettes slices for 2-3 minutes on each side, or until they are tiger-striped, toasty and just soft. Tip the slices into a bowl and sprinkle with olive oil and a squeeze of lemon juice, plus salt and pepper to taste.

Serve hot with spoonfuls of the pesto, and the crumbled toasted walnuts you set aside earlier.

Makes about ¾ cup of pesto. With the courgettes, serves 6. 

Cook's Notes: 

• If you'd like to give this pesto even more fragrance, add a small handful of fresh basil. 
• This is very good with pan-fried beef, lamb or ostrich steaks.
• You can freeze this paste in a small lidded box.  Let it defrost overnight in the fridge. 

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Low-Carb Pea, Spinach and Parsley Soup with Bacon Bows

Sequinned with olive oil, swirled with cream and flourished with a bacon bow, this fresh-flavoured soup is quick to make and tastes as lovely as a spring morning. The bacon bow is twee, I admit, but I added it to my soup as a personal reminder a) to have fun with food and b) that a bit o' bacon is SO allowed on my new diabetic regime.

Low-Carb Pea, Spinach and Parsley Soup with a Bacon Bow

What I love about this soup is that a fast cooking time allows its individual flavours - leeks, peas, baby spinach leaves and curly parsley - to sing in clean voices. I hesitated to use frozen peas as a thickener for this soup, believing them to be rather starchy (and thus verboten along with potatoes and cornflour), but was pleased to discover that they are not to be feared, having an average glycaemic index value of 48. All three of the South African frozen-pea brands I checked contain fewer than 6g of carbohydrate per 100 g, which is a piffling amount in the broader scheme of things.  However, as I'm not (yet) an expert on these matters, I advise you to read the nutrition labels on your pack of frozen peas if you're on a low-carb or diabetic diet.  

A dribble of fruity olive oil brings all the flavours to life.

In this recipe I've asked you to use proper chicken or veggie stock, but if you don't have a home-made stash in your freezer, you can feel no shame in using a good-quality jellied stockpot or fond (see my Cook's Notes at the end of the recipe). 

A dobbling of extra-virgin olive oil just before serving takes this soup to a new level, because the residual heat in the bowl releases lovely fruity aromas.  (But you need not stick to olive oil.  I don't want to own up to this for fear of sounding piggy, but today I stirred a big blob of Hellmann's mayonnaise into my mug of left-over soup, and it tasted like Christmas.)

Low-Carb Pea, Spinach and Parsley Soup with Bacon Bows

3 Tbsp (45 ml) olive or sunflower oil

2 large leeks, white parts only, finely sliced

1 plump clove garlic, peeled and finely chopped

1.5 litres chicken or vegetable stock (see Cook's Notes, below)

4 cups (250 ml x 4) frozen baby peas

1 x 400 g pack baby spinach leaves

a large bunch of curly parsley, de-stalked, well rinsed and coarsely chopped (about 3 cups, loosely packed)

a squeeze of fresh lemon juice

5 Tbsp (75 ml) cream

fruity extra-virgin olive oil, for sprinkling

salt and milled black pepper

For the bacon bows: 

8 rashers streaky bacon

Heat the oil in a large pot and fry the sliced leeks over a medium heat for 5 minutes, or until they are translucent.  Don't allow them to brown or catch.  Stir in the garlic, fry gently for one more minute, then pour in the stock.  Turn up the heat and bring to a rolling boil.  

Add the frozen peas, all in one go. Stir to break up any frozen lumps, and cover the pot with a lid. Turn down the heat and cook at a gentle burble for five minutes, or until all ice crystals have disappeared. Now add the baby spinach leaves and chopped parsley to the pot, pressing them down with a spoon so they're submerged in liquid. Simmer, uncovered, for a further 5-7 minutes, or until the spinach and parsley are tender, but still a lively bright green.

Bacon bows!

Whip the pot off the stove and blitz it to a fairly fine purée, using a stick blender or liquidiser.  Return the soup to the heat, stir in the lemon juice and season to taste with salt and pepper.  Now stir in the cream.  Serve hot, with bacon bows or crisp-fried crumbled bacon.

For the bacon bows: heat the oven to 200 ºC. Trim the bacon rashers so each one is perfectly straight and neat.  Cut off one quarter, crossways, of each rasher, and set aside: these will be the centres of the bows. Place the long strips of bacon on a baking sheet and fold them into bowtie-shapes by bringing their short edges together on the underside. Wrap the reserved short pieces around their middles to form neat bowties, and press out the bow ends using your fingertips.  Place in the oven and bake for 10-15 minutes, or until crisp.  Drain on kitchen paper and keep warm. 

Serves 8 as a starter or snack; 6 as a main course.   

Cook's Notes

An excellent chicken stock will add fine depth of flavour to this soup.  If you're in a hurry, you can use good boxed chicken stock, or boiling water plus a few teaspoonsful of a Nomu fond or a jellied Knorr Stock Pot.

If you can't find baby spinach leaves, you can use well-rinsed, finely chopped fresh chard instead.

Flat-leaf parsley will do for this dish, but I find that old-fashioned curly parsley has a distinctive perky flavour quite lacking in modern parsley hybrids.

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Low-Carb Mediterranean Chicken 'Sandwich'

Glistening, jewel-bright Mediterranean ingredients form the filling for this 'sandwich' of flash-cooked chicken breasts. This is a lovely lunch if you're on a low-carb regime or you're diabetic.

You can serve this as an 'open' sandwich, or place another griddled chicken breast
on top (see picture, below) .

I've featured many low-carb recipes on this blog, because I love this way of eating. You can see a selection of 30 of my original dishes here, and read more about the contentious but popular Tim Noakes low-carb regime in this blogpost.

The double-decker version of my low-carb chicken 'sandwich' .

This easy recipe is most delicious, crammed as it is with all sorts of Mediterranean flavours. You can pack anything you like between the breasts - when I make this dish, I raid my local deli counter and buy small quantities of anything that takes my fancy.  Bacon would be good, and perhaps some avocado, or sliced boiled eggs, or any of the high-fat foods encouraged on regimes of this sort.

You can make this in a jiffy if you cook the chicken breasts in a sandwich press. To find out how to do this - and why it's such a quick and sneaky way of cooking for kids - click here.

This recipe serves one.

Low-Carb Mediterranean Chicken 'Sandwich'

2 free-range, skinless chicken breasts
salt and milled black pepper
2 Tbsp (30 ml) olive oil, for frying
5 cherry tomatoes, halved
1 Tbsp (15 ml) lemon juice
4 calamata olives, pitted and halved
3 small preserved artichoke hearts, halved lengthway
3 Tbsp (45 ml) crumbled feta cheese
a white anchovy fillet [optional, and to taste]
a few rocket or watercress leaves
extra olive oil for drizzling

Heat a ridged griddle pan or frying pan until it is very hot. Place the breasts between two sheets of clingfilm or baking paper and, using a rolling pin, lightly flatten them so they are of an even thickness at both ends.  Season with salt and black pepper.

Add the olive oil to the pan and fry both the breasts and the cherry tomatoes (cut side down) for 3-5 minutes, or until the chicken is just cooked through and the tomatoes are lightly charred.  The time it will take to cook the breasts will depend on how cold they are to begin with, and their thickness.

Splash the lemon juice into the pan, leave for 15 seconds, then remove the breasts and tomatoes from the heat and let them rest for 3 minutes.

Arrange the fillings of your choice, in layers, over the bottom breast..

Arrange the filling ingredients, in layers, between the cooked breasts, sprinkle lightly with olive oil and season to taste with more salt and pepper. Push a skewer through the middle of the 'sandwich' to hold everything together and serve immediately.

Serves 1.


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Low-Carb Seared Tuna with a Burnt Tomato & Caper Dressing

This is an easy and interesting dish starring just a few beautiful ingredients - spanking-fresh tuna, olive oil, capers, baby herb leaves and Rosa tomatoes at the peak of their ripeness.  I'm going to ask you deliberately to burn your tomatoes to make the dressing, and please do so with confidence, as it is the sweet charred flavour of the scorched tomatoes that gives the dish such a lovely flavour. Suitable for diabetics, and for anyone on a low-carb #LCHF regime.

Jewel-bright colours and just a few top-quality ingredients.

The idea for this dish came to me last weekend when I was cooking some tomatoes and tuna on the same griddle pan.  I tasted some of the sticky residue left by the tomatoes, along with a flake of tuna, and found the combination most agreeable.

The first time I made the dressing, however, I added too much balsamic vinegar, which overwhelmed the delicate taste of the fish.  The second batch, using just a teaspoon of vinegar, had the right balance.  The capers and rocket leaves are there to offset the natural sweetness of the tomatoes, and a squeeze of lemon juice at the end brings everything together.

I use pole-caught yellowfin tuna, which is presently green-listed on the SASSI database; albacore is another green-listed species.

This is a dish that can mostly be prepared in advance: see Cook's Tips, at the end of the recipe.

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Seared Tuna with a Burnt Tomato & Caper Dressing

1 x 400 g slab of fresh tuna
a little olive oil for frying
salt and milled black pepper
3 Tbsp (45 ml) capers, or more, to taste
a handful of baby wild rocket leaves (or the smallest leaves you can find in the packet)
a little fresh lemon juice

For the dressing:
8 Rosa tomatoes (or 12 cherry tomatoes)
1 tsp (5 ml) balsamic vinegar
5 tsp (25 ml) extra-virgin olive oil, plus extra for drizzling

Heat a griddle pan (ridged, if possible) until it is fiercely hot, almost - but not quite - on the point of smoking. Rub a film of olive oil over both sides of the tuna and season with salt and pepper. Sear the tuna for 45 to 60 seconds on both sides, or until the flesh is cooked to a depth of about 3 mm. Set on a plate to cool, then place in the fridge to chill while you make the dressing.

Sprinkle a tablespoon of olive oil onto the blazing hot griddle pan. Halve the tomatoes lengthways and place them cut side down on the pan. Leave them, undisturbed, for about two minutes, or until slightly charred on the underside.

Using a metal spatula or pallet knife (or similar: I use one of those flexible metal scrapers designed for filling cracks in walls), carefully loosen each tomato, making sure that the scorched surface doesn't stay behind on the pan surface. Flip them over and cook them for another minute or two, or until just soft, but not collapsed.

Put the hot tomatoes into a bowl (or a mortar) and lightly mash and squash them to release the juices.  Tear up the soft tomato halves into smaller pieces. Stir in the vinegar and olive oil and season to taste with salt.  Allow to cool.

Slice the tuna using an exceptionally sharp knife (this is easiest when it is cold) and arrange the strips on a platter.  Drizzle over the tomato dressing, and scatter the capers and rocket leaves on top.  Add a spritz of lemon juice - to taste - and a generous grinding of black pepper, and drizzle with a little more olive oil. Serve immediately with some fresh bread for juice-mopping.

Serves 4 as a starter.

I snipped some baby chives off a pot growing on my window and they added a delicate
oniony note to the dish.

Cook's Tips

• You can make this dressing (and sear and chill the tuna), well in advance, but I suggest you put the two together just before you serve the dish, or the acid in the tomatoes and vinegar may 'cook' the fish.
• If you're not a fan of rocket, use any small herb leaves of your choice: finely snipped chives, parsley tips, micro-herbs, and so on. 
• Capers aren't everyone's cup of tea, and if you're not a fan, I suggest you scatter some finely-chopped baby gherkins over the tuna. 

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