carbs by numbers

carbs by numbers

carbs by numbers

Sandra Dunbar and Meg Pell's first cookbook, carbs by numbers recipe options 15g carbs or less per serve, has won a silver medal in the international 2016 Independent Publisher Book Awards, known as the IPPY's, which recognise excellence in independent publishing and are held each year in North America.

This year's contest attracted nearly 5,000 entries with winning medallists from 11 countries who vied for IPPY gold, silver and bronze medallions in around 110 categories.

carbs by numbers 15g carbs or less is the first in a series of low and no carb recipe books. The winning 112-page book has a full colour photograph for every recipe and includes options that many low-carb followers may not expect to find such as crunchy granola, Japanese pancakes, tiramisu, pizza and chocolate cake. The recipes are also gluten free.

There's a good cross section of hot and cold recipes, vegetarian and non-vegetarian, and all are family-friendly. All the ingredients are readily available at supermarkets.

Sandra and Meg's second book, carbs by numbers christmas, has festive recipes that are also 15g of carbs or less per serve. This makes the book perfect for any special occasion celebrations, including 'Christmas in July', with recipes for meals to make ahead and last minute options. Plus, there is a selection of festive drinks such as Pomegranate and Mint Gin Fizz and Blueberry Mocktail. And a third low-carb cookbook is in the pipeline.

Co-author Sandra Dunbar said they were stunned when advised they had won the silver medal in the Cookbooks - Nutritional/Vegetarian category.

'It did take us the good part of two years to bring the first book to fruition, so it is very rewarding. Our carbs by numbers books are all beautifully presented and have an extended nutritional panel for every recipe.

All the recipes are colour coded according to the level of carbohydrates per serve: 0-5g carbs is colour coded green, 6-10g carbs is colour coded blue and 11-15g carbs is colour coded magenta.

Sandra Dunbar and Meg Pell live on the Mornington Peninsula south of Melbourne, Australia. Both are successful business owners. With the traditional food pyramid now turned upside down, Sandra and Meg have set about taking a fresh look at carbs and conduct weekly recipe development sessions where high carb foods are substituted with natural ingredient combinations.


Review: If you are like me and love food, but also know your body fatigues when you eat too many carbs, you will love this book.  So many inspirational recipes that are super easy & fast you will wonder why you haven't done them before.  Add them to your weekly receipe hitlist and you will feel the difference both in the amount of time on your hands and your energy levels increase with these positive food choices for your body.  Enjoy food again without the counting!


carbs by numbers
Authors: Sandra Dunbar and Meg Pell
RRP: $24.95

Zucchini Rosti With Poached Egg

5g carbs
A filling start to any day. Makes about a dozen rosti, three rosti per person with one poached egg on top.

500g zucchini
200g red onion
5 eggs
½ teaspoon (3g) salt
10g coconut flour
10g chives, fresh
62.5ml olive oil

Grate the zucchini and remove all the liquid by pushing through a sieve or squeezing through a clean tea towel.
Grate the onion and add to the grated zucchini.
Lightly beat 1 egg with the salt and add to the zucchini mix.
Chop the chives, add the zucchini and mix in the coconut flour.
Cover the base of the frying pan with oil and heat.
Place 2 tablespoons of the mixture per rosti into the hot oil and cook until browned on one side, then turn and brown on the other side.
Drain on paper towel and keep warm.
Using your favourite method poach 1 egg per person and serve with 3 rosti as a base.


Chocolate Zucchini Cake

5g carbs
Makes 8 slices of a wonderful celebration cake.
We used a 10cm wide x 21cm long x 5.5cm deep silicone loaf pan.

110g zucchini
2 tablespoons (8g) instant coffee
200g hazelnut meal
62.5ml milk, reduced fat
45g cocoa powder, unsweetened
1 teaspoon (3g) baking powder
3½ tablespoons (70ml) sugar free maple flavoured syrup
2 eggs
20g hazelnuts, whole
2 tablespoons (40ml) water
20g dark chocolate (70% cocoa)
¾ teaspoon (3.75ml) coconut oil

Preheat the oven to 180°C/350°F/gas mark 4.
Grease and line a loaf pan unless using a silicone one.
Grate the zucchini and set aside to drain. Warm the water and dissolve the coffee.
Set aside the dark chocolate, coconut oil and the whole hazelnuts to decorate.
Mix all the remaining ingredients in a bowl.
Pour mixture into the pan and cook for 35 minutes or until a skewer comes out clean.
Cool in the pan for at about 15 minutes.
Meanwhile, melt the chocolate and the coconut oil together.
Plate the cake and drizzle the chocolate mixture in bands across the cake and the plate.
Scatter with the hazelnuts.

carbs by numbers
Authors: Sandra Dunbar and Meg Pell
RRP: $24.95