Sunday, 19 November 2017

Smokey Stuffed Butternut


Ingredients:

Half butternut
1/2 punnet mushrooms
Smoked paprika
Salt and proper to taste
Grated mozzarella
Few drops liquid smoke

Method:

Steam or microwave 2 butternut 1/4's until tender 
Salt them, add smoked paprika
Add fried mushrooms in the cavity of the butternut.
Add a few drops liquid smoke and some more smoked paprika
Top with mozzarella
Grill in oven until mozzarella browned

Thursday, 16 November 2017

Four Veggie Banting Cheesy Bake


Ingredients:

5 mushrooms
1 yellow pepper
Half cauliflower
Half broccoli
Grated mozzarella handful
Tbs olive oil
Salt and pepper to taste

Method:

Cut broccoli and cauliflower into florets, then steam until tender in microwave or on stove top.
Slice and fry peppers and mushrooms until soft, in olive on in pan.
Add steamed broccoli and cauliflower to the pan, fry for a few seconds, seasoning to taste.
Add to oven proof dish and top with cheese.
Bake under the grill to brown cheese.
Enjoy!

Vanilla Sponge Cake




Ingredients:

3 and a 1/4 cup Sunflower Seed Flour OR Almond Flour
2 tsp baking powder
1/2 cup sweetener
3 eggs
1/2 cup butter (soft)
1/2 cup cream
1/2 tsp salt








Method:

Preheat oven to 180C
Prepare two round cake tins, grease well, and cut out baking paper for the bottom.
Cream together butter and sweetener until smooth.
Add eggs in, one at a time and make sure they are well mixed in.
In a separate bowl, mix together flour, baking powder and salt.
Add cream to egg/butter mixture.
Add flour mixture to it aswell.
Mix until well incorporated.
Divide mixture between two tins, and smooth over to make it even.
Bake for approximately 30 minutes, or until browned and toothpick inserted comes out clean.

Enjoy with Strawberry Jam and Vanilla Cream between the two layers.
use xylitol or erythritol powder to dust the top.



Monday, 13 November 2017

Coconut Chicken Stir Fry

Stir-fry by my 5 year old.



His youtube how-to video, please have a look, then see the Full recipe below.






Ingredients:

4 chicken breasts
1/2 Cauliflower
1/2 Broccoli
1/2 Red Pepper
!/2 Yellow Pepper
1/2 bunch Spinach
1 tbs Garlic
1 Thumb Ginger
2 tbs Coconut Oil
1 can Coconut Milk
1 Spring Onion
Salt and Pepper to taste






Method:

Slice peppers into thin strips.
Slice chicken into strips.
Finely dice ginger and garlic.
Finely slice spring onion.
Cut broccoli and cauliflower into florets.
In a warm pan, heat oil, garlic and ginger, then add chicken.
Cook until chicken is browned.
Add vegetables and cook until tender, but still with a crunch, stirring occasionally.
Add 1 can coconut milk and salt and pepper to taste - simmering until reduced and thickened.
Enjoy warm!

Basic Beginner Banting Challenge

Simple, Basic Banting meals that anyone, anywhere can follow.
Basic ingredients, basic preparation of meals, basic rules for beginners to live by.

So the instructions are - read through and follow the rules.
Take the Shopping list with you, go buy what you need.
Prepare the meals as stated, keeping it simple.
Ask questions as you need to, as stated in rules.








Rules:

2. Keep it as simple as possible
3. There are optional ingredients on the list - use these at your own discretion. There is nothing wrong with using them, but it is an added extra.
4. You can have dessert if you want it, but like point #3 above - its an added extra. Just make sure its a banting friendly dessert.
5. Use the Hashtag #BasicBeginner to ask your question in the post on the Banting 7 Day Meal Plans Group.
6. Try to invest in the Carb Wise App. It is the preferred method of measure. This way you can tweak the values on the meal plans given to go with the amount you're allowed to eat for your specific amount of weight loss.











Shopping List:

800g Cheese (Cheddar or Gouda)
3 packs bacon
8 Pieces Chicken (Thighs or similar, smaller pieces would be more)
30 eggs
8 Pork Rashers
2 pieces Fish
2 Pieces Steak
400g Beef Mince
3 packs Mushroom
2 Onions
1 pack Carrots
3 packs Spinach
4 Gem Squash
1/2 Pumpkin
2 whole Cauliflower
1 Broccoli
1 Bottle High Oleic Sunflower oil OR 1lt Coconut oil
500g Butter
500ml fresh Cream
1 Cream Cheese
Salt of choice (Himalayan or Sea Salt)
Pepper (preferably ground)
Lemons (for flavouring)
Sweetener (Xylitol, Erythritol or Stevia - optional)
Flour of choice for optional mug cakes










Week 1 Meal Plan:

Monday:
Breakfast:

2 Rashers Fried Bacon,
2 Fried Eggs
1/4 pack fried mushrooms
2 blocks cheese

Dinner:

2 pieces Chicken,
creamed spinach,
whole gem squash with butter


Tuesday:
Breakfast:

Egg roll filled with
Cheese,
1/4 punnet mushrooms,
2 rashers bacon
fried in oil of choice,

Dinner:

Pork Rashers,
Pumpkin with butter,
Broccoli & Cheese


Wednesday:
Breakfast:

2 Egg Fritatta
including 2 rashers chopped bacon,
1/4 punnet chopped mushroom,
grated cheese,
fried in oil of choice

Dinner:

Fish fried in butter,
Caulimash,
Whole Gem Squash with butter












Thursday:
Breakfast:

2 Egg Omelette
filled with
chopped bacon,
1/4 punnet fried chopped mushroom,
grated cheese,
onion

Dinner:

Steak,
Creamed Spinach
Cauliflower & Cheese


Friday:
Breakfast:

2 boiled eggs
2 slices bacon
1/4 punnet raw mushroom
2 blocks cheese

Dinner:

Mince fried with oil of choice,
with onion, 
mushrooms
on a bed of cauliflower rice


Saturday:
Breakfast:

Breakfast Pizza using two eggs
topping of
2 rashers fried chopped bacon
1/4 punnet fried mushroom
sliced onion
grated cheese on top











Dinner:

Pork Rashers
Gem Squash with butter
Carrots with butter


Sunday:
Breakfast:

2 Bacon and egg cups
topped with onion,
chopped mushrooms
cheese


Dinner:

2 Pieces Chicken,
Creamed Spinach,
Broccoli Mash









Week 2 Meal Plan:

Monday:
Breakfast:

2 Rashers Fried Bacon,
2 Fried Eggs
1/4 pack fried mushrooms
2 blocks cheese

Dinner:

Rashers,
Mashed Pumpkin with butter,
Carrots with butter


Tuesday:
Breakfast:

Egg roll filled with
Cheese,
1/4 punnet mushrooms,
2 rashers bacon
fried in oil of choice,

Dinner:

Fish grilled with butter,
Broccoli Cheese,
Caramelized onion,
Carrots with butter


Wednesday:
Breakfast:

2 Egg Fritatta
including 2 rashers chopped bacon,
1/4 punnet chopped mushroom,
grated cheese,
fried in oil of choice

Dinner:

2 Chicken Pieces
Pumpkin pieces with butter
Cauliflower Cheese











Thursday:
Breakfast:

2 Egg Omelette
filled with
chopped bacon,
1/4 punnet fried chopped mushroom,
grated cheese,
onion

Dinner:

2 Pork Rashers,
Carrots with Butter,
Creamed Spinach


Friday:
Breakfast:

2 boiled eggs
2 slices bacon
1/4 punnet raw mushroom
2 blocks cheese

Dinner:

2 chicken Pieces
Mashed Pumpkin with butter
Caulirice and onion fried in oil of choice


Saturday:
Breakfast:

Breakfast Pizza using two eggs
topping of
2 rashers fried chopped bacon
1/4 punnet fried mushroom
sliced onion
grated cheese on top










Dinner:

Steak,
with mushroom sauce,
broccoli cheese.
creamed spinach


Sunday:
Breakfast:

2 Bacon and egg cups
topped with onion,
chopped mushrooms
cheese

Dinner:

Mince patties,
served with
caramelized onions,
gem squash with butter
pumpkin with butter




Saturday, 11 November 2017

Loaded Banting Salad - Celeste Dovey

Finally! A salad that I would love eating!!

All thanks to Celeste Covey for this vibrant loaded salad!


Ingredients:

2 handfuls rocket
1 tbs grated pecorino
1/2 avo
8 cherry tomatoes
1/4 red onion sliced
4 pieces prosciutto torn into smaller pieces
1/2 sweet pepper
2 tbs olive oil
 salt and pepper to taste
Splash of balsamic vinegar

Method: 

Mix together rocket, pecorino, avo, cherry tomatoes, red onion, prosciutto, sliced sweet pepper 
Dress salad with olive oil, a splash of balsamic vinegar, salt and pepper.

Thursday, 9 November 2017

Spicy Caulirice



Ingredients:

1 green chilli
1/2 red pepper
20g cheddar (or other hard cheese)
1 head cauliflower
2 tsp smoked paprika
Salt to taste
2 tbs butter
1 tbs garlic

Method:

Grate or process cauliflower to make rice.
Finely dice red pepper and green chilli.
In a pan, melt butter, then add garlic, red pepper and chilli.
Fry for a few minutes to soften red pepper slightly, then add cauliflower.
Finely grate cheese on top, add smoked paprika and salt to taste then stir.
Cook for a few minutes stirring occasionally.
Serve warm.
Enjoy!

Wednesday, 8 November 2017

Tin Roof Ice Cream - No machine required!


I know this one has been long awaited. My issue was getting the chocolate sauce just right.

Ingredients:

60g almonds
500ml cream
5 eggs
2 tsp vanilla
6 tbs sweetener
1 tsp cocoa
3 tbs MCT oil








Method:


Separate eggs.
Beat whites till stiff.
Beat cream till stiff.
To the yolks, add vanilla and 4 tbs sweetener and beat till foamy and thick.
Using either a liquidiser or a stick blender - mix together the cocoa, MCT oil and 2 tbs sweetener. It should become thicker.
Toast nuts in a pan and then roughly chop.
Fold together egg white, cream, almonds. and egg yolk mix till well incorporated.
Using a ladle - put 1-2 ladles of ice cream mix in a Freezer safe container, then using a tablespoon, spoon over some of the chocolate MCT oil.
Do this until it is all finished, and the 2lt container is full.
Freeze for at least 6 hours.
Enjoy!

Note: The point of the MCT oil is that MCT oil doesn't freeze solid. By making it into a chocolate sauce, it is what is needed to make this work. I have tried other things but it just doesn't work.
You can buy MCT oil from dischem, food lovers or any health store.





Portions

In this post you will see various portions, the general myth of what macronutrient most think it is, and what it really is!


Cheddar cheese:

The question was - a tablespoon size piece of cheese (weight 40g) - is it fats, protein or carbs. Luckily many did say all 3, but most still think its a fat.

Cheddar cheese and infact all cheeses, contain fat, protein and a little carbs.


As you can see below, 40g as shown above is equal to 1 fat, and almost a 3rd Of a protein portion. It also contains 1.24g net carbs per 40g.



Almonds:

The question was - what do you think this is - carbs, fat or protein. Most answered fats.

Its actually mostly fat but some protein and obviously some carbs... See below.

26g is almost 1 fat and almost 1/5 portion of protein with 2.35g net carbs per 26g.

Milk, Amasi and Double cream yoghurt.

The question was - how much is too much, and what does it count as.

Our recommendation is that if you don't have the app to track exactly what you're having - then no more than 100ml - and that means in total. If youre having 50ml milk, you have 50ml left of either yoghurt or milk for the day.

I know you may be asking why - but as u can see from below - the carba in these per 100ml is pretty high. 

100ml of each is:

Milk: 0.27 fat 0.11 protein and 0.16 carb portions
Amasi is 0.28 fat 0.11 protein and 0.15 carb portions
Double cream yoghurt listed is 0.56 fat 0.11 protein a d 0.17 carb portions


The best of the three looks to be the yoghurt as it is about half a fat portion per 100ml with some protein and some carbs too. Amasi and milk are actually very similar.

Tuesday, 7 November 2017

Simple 4 Ingredient Flapjacks


Ingredients: 
4 heaped tbs sunflower seed flour or almond flour
2 eggs
1/2 tsp baking powder
Pinch salt
1 tbs sweetener (optional)

Oil for frying









Method:

Mix all ingredients together until a smooth paste.
Melt oil in pan, heat pan until hot.
Drop 1.5 tbs worth into hot pan.
Wait until bubbles form on the top, then turn.
Fry until browned on both sides.
Enjoy with xylitol syrup, butter, whipped cream, bacon, strawberries - whatever.you prefer.

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