Saturday, 20 January 2018

Bacon and Chicken Burger Patties


4 chicken fillets
1 pack bacon (fattier the better)
1 tbs sage
2 tbs paprika


In a food processor, add all ingredients and pulse until mixture is well mixed.
Divide mixture into 4-6 patties.
Fry in oil of your choice on medium to high until browned on both sides.

Thursday, 18 January 2018

Dairy Free Coconut Porridge

Please share recipe via link
If on a mobile device, Click on the menu above and copy the link.


1 level tbs coconut flour
1 pinch psyllium husk
6 tbs coconut cream
1 egg
1 tsp coconut oil
Pinch salt
Sweetener of choice - to taste

Optional extras for topping:

Sprinkle of cinnamon, extra coconut cream for topping, butter


In a pot, mix all together.
Place pot on low heat and stir.
Cook until desired consistency is reached (I went for a thick porridge consistency).
Serve with toppings of choice.

Green list - 4.75g net carbs per serving above (not including toppings) - 3.17g net carbs per 100g 

Wednesday, 17 January 2018

Banting School Lunchboxes

If you would like your child to Bant - use the lunchboxes below for school ideas, and the post about Kids and Banting found here for tips and tricks.

To get to the respective recipes for the lunchboxes below - click on the highlighted words in the description of the lunchboxes.

Please remember to pack as much as your child will eat or need to eat. These are guidelines only.
Please remember to provide hydration for your child - drink options below.
Remember to Check Back into this post for extra ideas when they become available.

A huge thanks goes to Debbie Strydom for these amazing lunchboxes! Lucky Marchelle!

Drink Options:

Water, Sugar Free Bos Ice Tea, Footy's Cooldrink (Available at Dischem or Caring Candies online), Homemade Ice Tea, Homemade Milkshakes


Day 1:

Almond flour bagel with butter and cheese, you can add cooked ham or leftover meat, with a baby cucumber and water.

Day 2:

Almond flour bagel with cream cheese , lettuce and hickory ham. Add some fruit and remember Water.

Day 3:

Egg muffins and Baby cucumbers.

Day 4:

Egg muffins and red plums

Day 5:

Apple pies and yogurt.

Day 6:

Apple Pies and Crackling Crisps (Food Lovers Market)

Day 7:

Coconut - free Carrot cake muffins, Cheese, cucumber and salami stick's and 2 blocks of caring candies chocolate.

Day 8:

Coconut - free Carrot cake muffins,  yogurt and a Peach.

Day 9:

Stuffed Egg rolls, cherry tomatoes and cucumber
You can use whatever your child likes as stuffing for the egg rolls...tuna mayo, ham and cheese, etc.

Day 10:

If your don't have time to cook: 
Rolled up cooked ham, cheese, Cherry tomatoes , baby corn and a boiled egg.
2 blocks of watermelon. Two tips for this days lunchboxes: put popsicle sticks into the watermelon...easier to eat - and if you don't want your childs lunchbox smelling - allow them to peel the egg themselves at school!

Day 11:

Yeasty Coconut Muffins (Use the Coconut yeast bread as a base for this) with some caring candies sweets and a yogurt.

Day 12:

Coconut Yeasty Bread Ham and Cheese Sandwiches with Caring candies sweets on the side.

Day 13:

Meatballs, Carrot and coleslaw salads

Day 14:

Meatballs with Cherry Tomatoes, Baby Corn and Cucumber

Day 15:

Mini Pizzas with Carrot salad and cucumber.

Day 16:


Banting Cinnabons with a peach and biltong

Day 17:

Coconut Flour Mug Bread with topping of choice. This is Cheese.
Served with Pineapple and Cucumber

Day 18:

Chicken Nuggets, Pork Crackling, baby corn and strawberries

Day 19:

Banting Friendly Sausage, Boiled egg, Sugar Snap peas and 2 Apricots. Add some Carb Smart if you want

Day 20:

Banting Friendly Chicken nuggets with sweet potato chips and blocks of cheese. Add Carb Smart Sauce if you want.

Day 21:

Banting Savoury Scones with a Peach and yogurt

Day 22:

Coconut Yeasty Bread Toasted hickory ham and cheese sandwiches.

Day 23:

Coconut Yeasty Bread Toasted hickory ham and cheese sandwich with Strawberries and Biltong.

Savoury Scones - Debbie Strydom


2 cups Almond flour
1/4 cup coconut flour
1tbsp baking powder
1tbsp dried oregano
A sprinkle of paprika
1 tsp onion powder
1/2 tsp pink salt
1 1/4 cup crated hard cheese
1 large egg and 1 egg white
1/3 cup of plain yogurt
Cooked bacon


Preheat oven to 180 degrees
Mix all dry ingredients
Add cup of cheese and bacon
Mix eggs and yogurt well, add to flour mixture.
Mix dough well and put on lined baking sheet, pat down and cut into triangles.

Space them and sprinkle with leftover cheese.
Bake for 25 min.

Sweet Potato Crisps - Debbie Strydom

Please remember these are quite high orange list - but perfect for kids!


Sweet Potato Sliced very thinly
Olive oil
Pink salt
Origanum (optional)


Cut sweetpatato very thin, wash dry well .
Throw in a bowl with oil and salt, make sure everything is well coated.
Pack on a nonstick lined sheet tray and bake at 200 degrees for 10 min, flip and bake for 10 min.
They can burn very quickly, please keep an eye on them.

Coconut Flour Mug Bread - Debbie Strydom


1 egg
1 tablespoon butter
1 tablespoon coconut flour
1 / 4 teaspoon of baking powder
Pinch of salt
Pinch of paprika
Pinch of onion powder
Pinch of origanum


Melt butter in a cup, set aside to cool.
Mix egg well and add dry ingredients.
Add melted butter to egg and coconut flour mixture, mix well.
Microwave for a minute and 45 seconds.
Allow to cool a bit and remove.

Monday, 8 January 2018

Sour Cream Blueberry swirl

Please share recipe via link.


1/2 tub sour cream

4 tbs sweetener

3 tbs lemon juice

100g blueberries


Bring blueberries, lemon juice and 3 tbs sweetener to the boil. Allow to thicken and reduce, then remove from heat.

Mix together sour cream and one tbs sweetener.

Onto cooled cheesecake, spread the sour cream, then drop spoonfuls of blueberry jam on top.

Swirl it around as picture suggests, then refrigerate until set.

Baked Cheesecake

Please share recipe via link.


500g cream cheese

4-6 tbs sweetener

2 tbs vanilla

2 tbs lemon juice

200g sunflower or almond flour

3 tbs butter

4 eggs


Preheat oven to 170C.

Mix together sunflower seed flour or almond flour and melted butter, and one tbs sweetener.

Spread out into springform pan.

Bake for 5 minutes+-

In a blender, blend the remaining ingredients until smooth. (You can do this with a whisk or stick blender too)

Remove base from oven, pour cheesecake mixture on top and bake for a further 30-40mins (or until the top slightly browned) and the cake still has a slight wobble.

Remove from oven and allow to cook slightly.

Place the topping on, refrigerate and enjoy!

Tuesday, 2 January 2018

Caulibroc Mac and Cheese


1/2 Cauliflower
1/2 Broccoli
Salt to taste
Grated cheese
Olive Oil


Steam cauliflower and broccoli until al dente (still a little crisp).
Add to oven proof dish, top with cheese, and drizzle olive oil.
Bake under grill until cheese browned

Friday, 29 December 2017

Banting And Vitamin K

A question that has been asked more often recently is regarding foods that are low in Vitamin K for those on medications that require them to watch their Vitamin K content.

Some important things to consider with regards to Vitamin K:


Alcohol can affect your dose and should actually be avoided.
Check with your doctor or pharmacist about this issue and any questions you may have.

Dietary supplements and herbal medications

Many dietary supplements can alter the INR/PT such as: arnica, bilberry, butchers broom, cat’s claw, dong quai, feverfew, forskolin, garlic, ginger, ginkgo, horse chestnut, insositol hexaphosphate, licorice, melilot (sweet clover), pau d’arco, red clover, St. John’s wort, sweet woodruff, turmeric, willow bark, and wheat grass. Much is unknown about dietary supplements. The safest policy is for individuals on warfarin (Coumadin) to avoid all dietary supplements unless your doctor approves. This includes any vitamin/mineral supplements that list vitamin K on the label. If they are taken regularly on a daily basis, they pose less of a problem than if taken off and on. Running this by your doctor can only be a good idea though.

 Vitamin E supplements

 Evidence suggests that vitamin E has blood-thinning effects. Vitamin E intakes above 1,000 International Units (IU) per day may increase the risk of excess bleeding. Research suggests that doses up to 800 IU may be safe for individuals on blood thinning medications, but the evidence is not conclusive. It is best to ask your doctor about taking Vitamin E supplements.


Some antibiotics can either lower vitamin K levels in the body or interfere with the activity of your medication.
Check with your doctor or pharmacist about whether you will need to adjust your vitamin K intake or dose when you take antibiotics.

Avoid Drinking Green Tea

Lets start with the foods that are HIGH in Vitamin K, with their portion sizes:

With that said - the following foods are low in Vitamin K:

The only Banting Friendly Fat to avoid in my opinion would be olive oil as it is pretty high in Vitamin K. For instance - per tbs - it has more vitamin K than a cup of tomatoes.

All unprocessed banting friendly meats seem to be acceptable.


Even though foods are low in Vitamin K - this does not mean it will not interact with any medication you may be on.

The information above is intended as an information guide only - any concern should be addressed by your doctor or health care provider.

Popular Posts