List lowcarb = [
  {
    "name": "prawn and herb omelette",
    "items":
        "14 eggs\n1 cup (250ml) milk\n1½ cups mixed herbs, chopped (we used parsley, chives, and dill), plus extra leaves to serve\n60g butter, diced\n350g peeled cooked prawns, chopped\n2 spring onions, finely sliced diagonally\n1 fennel, thinly sliced (we used a mandolin)\n1 cucumber, thinly sliced into ribbons (we used a mandolin)\nToasted nori sheets cut into squares\nToasted sesame seeds, to serve\nLEMON-TAHINI DRESSING\n2tbs extra virgin olive oil\n1 tbs tahini\nJuice of 1 lemon\n1 extra lemon cut into wedges to serve\n2 tsp honey\n2 tbs chopped chives",
    "process":
        "1. For the dressing, whisk together olive oil, tahini, lemon juice, honey and 1 tbs water until smooth. Season and stir in chives.\n2. Whisk together eggs, milk and herbs. Melt half the butter in a 24cm non-stick frying pan over medium-high heat. When it starts to foam, add half the egg mixture, shake pan to distribute and gently stir with a heatproof rubber spatula. As egg begins to set at the edges, use the spatula to draw cooked egg towards the centre (without breaking up), allowing the uncooked egg to run towards the edge.\n3. Scatter with half the prawns and continue to cook for 1-2 minutes until egg is just set and prawns are warmed. Season. Slide onto a warmed serving plate and repeat with remaining butter, egg and prawns.",
    "prepTime": "-",
    "cookTime": "-",
    "serves": "4",
    "asset": "assets/healthy/prawnom.jpg",
  },
  {
    "name": "chicken soup",
    "items":
        "1 small head broccoli, cut into florets\n2 tbs avocado oil (or extra virgin olive oil)\n1 onion, finely chopped\n1 small fennel bulb, finely chopped, fronds reserved\n4 garlic cloves, crushed\nFinely grated zest of 2 lemons & juice of ½, remaining cut into wedges\n2 fresh bay leaves, torn\n6 cups (1.5 litres) chicken bone broth\n1 bunch rainbow chard (or silverbeet), trimmed, stems thinly sliced, leaves chopped\n½ barbecued chicken, meat shredded, skin and bones discarded",
    "process":
        "1. Pulse broccoli florets in a large food processor until rice-sized pieces form, scraping the sides of the bowl as required\n2. Heat oil in a large saucepan over medium heat, add onion, fennel, garlic, lemon zest and bay and cook for 5 minutes or until soft. Add broth, turn up heat, bring to the boil and cook for 2 minutes to allow flavours to develop. Add chard stems and leaves, bring back to the boil for a minute or until leaves are just wilted, then add chicken and broccoli rice and cook for 1-2 minutes until chicken is warmed through and broccoli rice is just tender. Take off heat, stir in lemon juice and check seasoning.\n3. Divide among serving bowls and scatter with fennel fronds. Serve with lemon wedges.",
    "prepTime": "-",
    "cookTime": "-",
    "serves": "4",
    "asset": "assets/healthy/chickensoup.jpg",
  },
  {
    "name": "chicken meatballs w zucchini & spaghetti",
    "items":
        "8 (700g) chicken sausages\n2 tbs finely chopped basil leaves\n2 large zucchini\n300g spaghetti\n2 tbs extra virgin olive oil\n2 tbs sherry or red wine vinegar\n30g unsalted butter\n2 tbs pine nuts, toasted and chopped\nGrated parmesan and micro radish or extra basil to serve",
    "process":
        "1. Squeeze the chicken from the sausage casings and mix in the basil. With slightly wet hands form 16 meatballs using about 11⁄2 tbs mixture for each. Chill for 10 minutes to firm up.\n2. Meanwhile cut the zucchini into long thin ribbons (a mandoline is ideal), then with a sharp knife cut each ribbon into thin strips.\n3. Season with 1 tsp salt and set aside. Bring a large saucepan of water to the boil. Add the spaghetti and cook until al dente. Drain, reserving 1/3 cup (80ml) cooking liquid.\n4. Heat the oil in a large frypan over medium heat. Add the meatballs and cook, turning, for 8-10 minutes until cooked through and dark golden. Deglaze the pan by adding the vinegar, reserved cooking water and butter, and scraping the pan with a spoon.\n5. Toss spaghetti with zucchini and serve with meatballs and sauce from the pan. Scatter over pine nuts, parmesan and herbs.",
    "prepTime": "-",
    "cookTime": "-",
    "serves": "4",
    "asset": "assets/healthy/zuc.jpg",
  },
  {
    "name": "Sashimi salmon and pomelo skewers",
    "items":
        "200g skinless sashimi-grade salmon, cut into 5mm-thick slices\n1 pomelo, peeled, segmented, cut into 4cm pieces\n1/2 cup each loosely packed Thai basil and coriander sprig\nChopped roasted peanuts, to serve\nCORIANDER ROOT DRESSING\n4 coriander roots, washed\n1/2 garlic clove\n1 small red chilli, finely chopped, plus extra thinly sliced chilli to serve\n1 1/2 tbs finely grated palm sugar\nJuice of 2 limes\n2 tbs fish sauce",
    "process":
        "1. For the coriander root dressing, using a mortar and pestle, pound coriander roots and garlic to a coarse paste. Transfer coriander mixture to a screw-top jar with a lid. Add remaining dressing ingredients, seal and shake until well combined. Set aside.\n2. Thread salmon and pomelo onto skewers and arrange on a serving platter. Scatter with Thai basil and coriander, and drizzle with a little dressing. Scatter with peanuts and extra chilli, and serve with remaining dressing.",
    "prepTime": "15min",
    "cookTime": "-",
    "serves": "4",
    "asset": "assets/healthy/salmon.jpg",
  },
  {
    "name": "",
    "items": "",
    "process": "",
    "prepTime": "",
    "cookTime": "",
    "serves": "",
    "asset": "",
  },
];
