Four delicious Mediterranean-style low-carb and low-calorie recipes from the new companion cookbook to Dr Michael Mosley's bestselling Fast 800 Keto program. From satisfying savoury dishes to indulgent treats, each recipe is quick and easy to make, and rich in protein, fibre and essential nutrients.

Easy cauli steak pepperoni pizza

You don't need to deprive yourself of a good pizza – this gives you all the flavour with a fraction of the calories and carbs!

INGREDIENTS

• 1 large cauliflower
• 2 tbsp olive oil
• 3 tbsp tomato puree
• 2 garlic cloves, finely chopped
• 1 tsp dried oregano
• 75g grated mozzarella
• 30g sliced pepperoni or chorizo

METHOD

1. Preheat the oven to 170C fan-forced (190C conventional) and line a baking tray with baking paper.
2. Prepare the cauliflower. Cut two slices, 1.5cm thick, through the centre of the cauliflower, core intact, to create two whole pieces, or "steaks". (Keep the offcuts to make cauli-rice, which can be frozen for use at another time.)
3. Place the cauliflower steaks on the prepared baking tray and brush with 1 tablespoon of the olive oil. Roast in the oven for 10 minutes.
4. Meanwhile, mix the tomato puree, garlic, oregano and remaining olive oil in a small bowl. Season with a pinch of salt and plenty of freshly ground black pepper.
5. Remove the cauliflower steaks from the oven and spread the tomato mixture over them. Scatter the mozzarella all over and place the pepperoni or chorizo on top. Return to the oven for a final 10 minutes, or until the cheese is bubbling and the pepperoni crisp.

Serves 2 (408 calories per serve)

Tip: You can add or swap in extra protein such as bacon, diced ham, diced chicken, extra cheese or anchovies.

Non-fast day: Have a larger portion – it's great just as it is!

Diced salmon, ginger and veg bowl

Throw-together food for when you really don't feel like cooking. With its subtle flavours of sesame, ginger and soy, this South-East Asian inspired bowl will leave you feeling satisfied yet full of energy.

INGREDIENTS

• 200g white cabbage, thinly sliced
• 1 medium red capsicum, deseeded and finely diced
• 1 small ripe avocado, peeled, stone removed and roughly chopped
• 2 cooked salmon fillets (about 90g each)
• 1 tbsp sesame seeds
• 2 tsp soy sauce

For the dressing

• 2 tsp sesame oil
• 1 tsp olive oil
• 1 tbsp cider vinegar
• 1 tsp crushed fresh ginger (or from a jar)
• pinch of chilli flakes (optional)

METHOD

1. Firstly, make the dressing. Combine all the ingredients in a small bowl or jug, season with salt and lots of freshly ground black pepper and mix well.
2. Divide the cabbage, red capsicum, avocado and salmon between two wide bowls. Drizzle the dressing all over and gently toss to coat. Finish with the sesame seeds and soy sauce, and serve immediately.

Serves 2 (419 calories per serve)

Non-fast day: Increase the portion size and serve with 2–3 tablespoons cooked quinoa or brown rice.

Harissa yoghurt with soft-boiled eggs and spinach

A quick, easy breakfast with North African flavours. The creamy yoghurt adds extra protein and a tangy contrast to the crunchy seeds.

INGREDIENTS

• 2 medium free-range eggs
• 100g fresh spinach
• 2 tbsp Greek yoghurt
• 1 tbsp rose harissa or ½ tbsp harissa paste
• a few chilli flakes (optional)
• 1 tsp mixed seeds, toasted

METHOD

1. Bring a small pot of water to the boil and carefully lower in the eggs. Simmer for 5½ minutes. Using a slotted spoon, transfer the eggs to a bowl of iced water. Carefully peel the eggs and slice each one in half.
2. Remove the pan from the heat and plunge the spinach into the hot water. Stir for 30 seconds, then drain thoroughly and squeeze as much liquid as possible from the spinach.
3. Meanwhile mix the yoghurt and harissa together in a wide bowl.
4. Mix the drained spinach into the yoghurt. Season generously with salt and freshly ground black pepper, then top with the eggs, chilli flakes, if using, and a sprinkling of mixed seeds.

Serves 1 (228 calories per serve)

Cook's tip: If you prefer less heat, substitute sun-dried tomato pesto for the harissa.

Non-fast day: Serve with a thin slice of wholemeal bread, sourdough, or 2–3 tablespoons of cooked quinoa.

Halloumi skewers

Halloumi, unlike most other cheeses, remains firm when fried or grilled and browns beautifully, making it ideal to add flavour and protein to kebabs. This gorgeous summery dish will also work really well on a barbecue.

INGREDIENTS

• 225g pack halloumi, cut into 12
• 1 small zucchini, cut into 12
• 1 small red capsicum, deseeded and cut into 12
• ½ red onion, peeled and cut into 12
• 1½ tbsp olive oil

METHOD

1. Soak four wooden skewers in cold water for 10 minutes.
2. Divide the ingredients between the skewers and drizzle with the olive oil. Season with a small pinch of salt and freshly ground black pepper.
3. Place a griddle pan over a high heat and, when hot, add the skewers and cook on each side until the vegies are slightly charred and the halloumi is soft.

Serves 4 (322 calories per serve)

Tip: Serve with a simple coleslaw on the side.

Non-fast day: Double the portion size and serve with 2–3 tablespoons cooked wholegrains, such as quinoa, bulgur wheat or brown rice.

This is an edited extract from The Fast 800 Keto Recipe Book: Delicious low-carb recipes for rapid weight loss and long-term health by Dr Clare Bailey with Kathryn Bruton, and Dr Michael Mosley (Hachette Australia, Paperback $40). Buy now