ion For The Love Of Banting: November 2016

Tuesday, 29 November 2016

Apple Crumble

Ingredients:
4 granny smith apples
1 tsp cinnamon
2 tbs erythritol
100g butter, softened
100g heba pap
2 tbs erythritol
3/4 cup granola
(Recipe available on blog)
1 tsp cinnamon

Method:
Preheat oven to 180C. In a pot, add cored, peeled and chopped apples to a little water (about 50ml), cinnamon and erythritol. Cook for around 10 minutes. Add apple mixture to an oven proof dish.
In a bowl, mix together all the remaining above ingredients with your hands. The mixture will resemble a very wet dough. Drop spoonfuls ontop of apples and spread over top using a fork. Bake for around 30 mins. Enjoy with whipped cream or banting ice cream

Granola

Ingredients:

1 cup nuts
1 cup coconut flakes
1/2 cup sunflower seeds
1/4 cup sesame seeds
1/4 cup flax seeds
2 tsp cinnamon
3 tbs coconut butter
2 tbs coconut oil
1 tbs erythritol

Method:
Preheat oven to 150C. In a pan, melt coconut butter and coconut oil together. Add the cinnamon, stir, then add all the other ingredients. Stir mixture until well coated. Transfer to a lined baking tray and bake for 10 minutes, stir, then a further five minutes until browned. Transfer to newspaper or paper towel to allow to cool completely before storing in an airtight container.

Monday, 28 November 2016

Not-Potato Bake

Ingredients:

70g blue cheese (optional)
3/4 large marrow (depending on dish size)
100g cheddar, grated
3/4 cup cream
200g bacon, chopped and fried
1 tbs heba pap
Salt and pepper to taste

Method:
Preheat oven to 180C.
Slice marrow in half, deseed and slice into thin slices. Layer them in an oven dish, sprinkle with salt and paper, add some of the fried and chopped bacon, blue cheese and some grated cheese on top. Repeat this process (I used 3 layers). For the top, mix together the cream and heba pap and throw over dish. Add grated cheese to the top. Bake in oven until top nicely browned - around 40 minutes!

Sunday, 20 November 2016

Tomato Bredie

Ingredients:
800g bone-in fatty lamb stewing meat
1 large sweet potato
1.5 cups frozen peas
1 large onion, chopped
2 tbs garlic, chopped
2 tbs holsum
1 tin chopped tomato
2 small tins tomato paste
2 tsp salt
Pinch pepper
2 tbs oregano
2 tbs sweetener
1.5 cups water
1.5 tbs heba pap

www.fortheloveofbanting.com

Method
Melt holsum in pressure cooker pot, add onions and garlic and brown. Add lamb and allow to brown on all sides. Add oregano, pepper, salt and sweet potato to pot and stir. Add tomato mixes, water, peas and sweetener. Close pressure cooker lid and allow to come to pressure. Turn down to medium and cook for 30 minutes before switching off. One the preasure is released and you can safely open the pot, add the heba pap to thicken sauce. Enjoy with heba bread in a mug or cauliflower rice ❤

Saturday, 19 November 2016

Mom's Chicken Curry

Ingredients:
400g chicken breast fillets
1 large onion, chopped
2 tins chopped tomatoes
2 tbs chopped garlic
3 tbs curry powder (see spices tab for recipe)
1 tsp turmeric
1 tsp salt (to taste)
4 bayleaves
2 cups chicken broth
2 tbs holsum
1.5 tbs Heba Pap
1 large sweet potato, peeled and cubed

Method:
Melt Holsum in a pressure cooked and add onion and garlic. Allow to fry until translucent. Add curry powder, salt and turmeric and allow to cook out the spices. Add the chicken and brown. Add the sweet potato, bay leaves and then 2 cups chicken broth. Bring pressure cooker up to pressure, turn down to medium heat and allow to cook for 20 minutes. Once pressure released, add heba pap and stir well. Allow to stand for 10 minutes before dishing up. Serve with cauliflower rice.

Friday, 18 November 2016

Bacon and Cheese Bread

Ingredients:
200g Heba Pap
100g grated Cheddar
100g chopped and fried bacon
450ml amasi or buttermilk
4 large eggs
1 tbs baking powder
1 tbs Holsum

Method:
Preheat oven to 190C - and grease a loaf tin with holsum. In a bowl, mix together Heba Pap and baking powder. Add eggs, amasi, cheese and bacon and mix well. Decant into greased baking tin and bake for 30min on 190C then reduce temperature to 180C and bake for a further 30mins. Allow to cool completely in bread tin. Slice when cool.

Mushroom Bread

Ingredients:
200g Heba Pap
100g Mushrooms, chopped
375ml Amasi or buttermilk
2 large spring onions, chopped
1 tbs baking powder
4 large eggs
140g grated cheddar
Pinch salt
Pinch pepper
1 tbs Holsum

Method:
Preheat oven to 190C. Grease a loaf pan wih Holsum. Mix together 200g heba pap with salt, pepper and baking powder. Add eggs, amasi, spring onions, mushrooms and grated cheese. Mix. Decant into the loaf pan and smooth top over. Place into oven and bake for 30 minutes. Bring down temperature to 180C and bake for a further 30 minutes. Remove from oven and allow to cool completely in loaf pan. Slice once completely cooled.

Thursday, 17 November 2016

3 Cheese Sauce

Ingredients:
Half tub cream cheese
100g blue cheese
30g cheddar cheese
1.5 cups milk
1.5 tbs heba pap
15ml freshly ground black pepper

Method:
In a pot, place cream cheese, grated cheddar and crumbled blue cheese with milk. Heat until all the cheese is melted. Using a whisk, add heba pap until desired consistency is reached. Add pepper and serve over meat or veggies.

Quick Strawberry Jam

Ingredients:
200g strawberries
2 tbs sweetener
4 tbs water

Method:
Wash and chop strawberries.
Add to small saucepan, adding sweetener and water. Bring to the boil.
Allow to cook for about 5 minutes until the right consistency is reached. Decant into glass jars, allow to cool, then refrigerate.

Moroccan Lamb Tagine

Ingredients:
900g stewing lamb
3 tbs coconut oil
2 tsp paprika
1/4 tsp ground turmeric
1/2 tsp ground cumin
1/4 tsp cayenne pepper
1 tsp ground cinnamon
1/4 tsp ground cloves
1/2 tsp ground cardamon
1 tsp salt
1/2 tsp ground ginger
3/4 tsp garlic powder
3/4 tsp ground coriander
2 chopped onions
5 carrots, peeled and cut into strips
1.5 tbs garlic
1 tbs grated ginger
1.5 cups broth
1 small tin tomato paste
1 tbs sweetener

Method:
In a zip lock back, combine all spices including garlic and ginger. Rub the meat with oil, then roll in the spices to coat. Allow meat to marinade overnight.
In a pot, brown onion, add meat and seal. Add broth and the rest of the ingredients. Allow to cook, covered, for about 1.5 hours or until lamb tender. Add heba pap at the end and stir to thicken.
Enjoy on a bed of caulirice or with soft Banting rolls.

Breakfast Stack

Ingredients:
2 eggs
5 rashers streaky bacon
Half avo, chopped
90g grated cheddar cheese
40g mushrooms
2 tsp butter

Method:
Preheat oven to 180C.
Place grated cheese on lined baking sheet - shape 3 rounds.
Bake in preheated oven for 8 minutes. Remove and let cool and harden. Grill bacon until done to your liking.
Fry eggs - easy over, then mushrooms in some butter.
Season accordingly.
Assemble:
Place one cheese chip at the bottom, then an egg, then 2 strips bacon, ago and mushroom. Repeat this process, then add the last cheese chip and leftover mushroom,ago and bacon on top.
Enjoy!

Ultimate braai Salad

Ingredients:
1 head steamed cauliflower, chopped
1 head steamed broccoli, chopped
1 punnet steamed baby corn, chopped
1/2 cup chopped gherkins
150g chopped feta
3/4 cup banting mayonnaise
200g streaky bacon, chopped
Pinch salt and pepper

Method:
Fry bacon until crisp. Allow to cool.
In a bowl mix together all the above ingredients. Allow to cool completely in fridge and serve chilled.

Banting Crunchy Choc Chip Biscuits

Ingredients:
1.5 cups Almond Flour
2.5 tbs coconut flour
1.5 tsp baking soda
Pinch salt
1/2 teaspoon vanilla
40ml softened butter
1 extra large egg
1/2 cup sweetener
1/2 slab 80% lindt or similar chocolate

Method:
Preheat oven to 180C.
In a bowl, mix together dry ingredients.
In a separate bowl, cream together sweetener, butter, egg and vanilla. Once well combined, add dry ingredients.
Once this is done, chop chocolate and incorporate into the dough.
Mix well, shape and press into biscuit shapes using hands - then place onto baking sheet lined with baking paper.
Bake for 12 minutes. Remove from oven and allow to cool slightly on Baking sheet. Transfer to wire rack and allow to cool completely before tasting.
Enjoy!

Nut Butter Cups

Ingredients:
125ml Coconut oil
125ml Butter
4 tbs Sweetener
3 tbs Nut butter and extra for cups
4 tbs Cocoa 

Method:
In a microwaveable bowl, melt the butter, sweetener and nut butter until just melted. Mix until well combined. Add coconut oil and mix well.
Allow to cool slightly.
Add the cocoa and mix well. Decant a thin layer of chocolate into a silicon mould and place in freezer for 10 minutes.
Once set, add teaspoons of nut butter in the middle of the silicon mould and add the rest of the chocolate on top, allowing it to cover the nut butter.
Place in freezer until well set. Pop out of mould and place in fridge. Consume within 2 weeks (if it lasts that long!!)

Zippy Salsa

Ingredients:
8 tomatoes, chopped
4 large hot chillies chopped
2 tablespoons crushed garlic
2 large green peppers chopped
2 tablespoons coconut oil
1 large onion chopped
Teaspoon salt
Half a cup of apple cider vinegar

Method:
Bring mixture to the boil, and allow to simmer for about 3 hours until all items soft and mixture is thick. Taste to see for adjustments - you my need to add a little sweetener depending on acidity of tomatoes. First batch I needed to, second batch not. Decant into clean class jars while still warm. Close and submerge in just boiled water for 5 minutes to complete the bottling process. I still keep it in the fridge as a precaution, but you don't need to.
Enjoy :)

Pizza topping or marinara sauce

Ingredients:
2 cans Peeled and chopped Tomatoes
1/4 tsp cracked black pepper
1/2 tsp paprika
2 tsp onion powder
1 tsp garlic chopped
1 tsp basil
1 tsp oregano
1 tsp parsley
1 tsp salt
2 Tbsp acv
60ml extra virgin olive oil

Method:
Cook all down together on medium heat for about an hour or until it reaches the desired consistency - if its a little acidic, add a little sweetener.

Strawberry Smoothie

Ingredients:
3 tbs Heba Pap
50g strawberries
200ml water
50ml milk
2 tbs double cream yoghurt
1 tbs MCT oil

Method:
Place all ingredients in blender and allow to blend until mixture smooth. Allow to stand for 5 minutes before drinking.

Heba Pap Chocolate chip Biscuits

Ingredients:
150g Heba Pap
1.5 tsp baking soda
Pinch salt
1 teaspoon vanilla
40ml softened butter
2 extra large eggs
1/2 cup erythritol
1/2 slab 80% lindt or similar chocolate

Method:
Preheat oven to 180C.
In a bowl, mix together dry ingredients.
In a separate bowl, cream together sweetener, butter, egg and vanilla. Once well combined, add dry ingredients.
Once this is done, chop chocolate and incorporate into the dough.
Mix well, shape and press into biscuit shapes using hands - then place onto baking sheet lined with baking paper.
Bake for 16 minutes. Remove from oven and allow to cool slightly on Baking sheet. Transfer to wire rack and allow to cool completely before tasting.
Enjoy!

Blue Cheese Caulimash

Ingredients:
1 large head cauliflower
70ml cream
1 heaped tbs butter
50g blue cheese
Salt and pepper to taste

Method:
Steam cauliflower florets until tender. Drain well and let cool slightly. Place in food processor, adding the remaining ingredients and pulse until smooth. Alternatively, use a masher and mash until smooth. Warm up and serve immediately.

Broccoli Bake

Ingredients:
1 large head broccoli
1 cup milk
1/3 cup cream
1 egg
1 tablespoon heaped Heba Pap
100g blue cheese, crumbled
40g cheddar, grated
Salt and Pepper to taste

Method:
Wash, chop and steam broccoli. In a bowl, mix together milk, cream, salt and pepper and Heba Pap. Arrange broccoli in shallow oven proof dish, throw over milk mixture, crumbled blue cheese, then grated cheddar. Bake in 180C preheated oven for approximately 30 minutes. Serve warm. 

Crispy Sweet Potato Chips

Ingredients:
Sweet Potatoes
Holsum/Palm/Coconut Oil

Method:
Wash, Peel, and slice sweet potatoes to desired thickness. Rinse, then place in a pot of boiling water – boil for 10 minutes, and allow to drain. Once this is done, lay out on board and place in freezer for 1 hour.
After the Hour is done, melt Holsum or heat up oil to around 80C (Around medium to high heat). 

Fry Chips for around 10 minutes. Drain on paper towel, lay on board again and place in freezer for atleast an hour. Once ready to use – heat oil up on high, and fry for the last time.  Once nicely crisped, drain and serve chips immediately.

Nut Butter Energy Smoothie

Ingredients:
3 tbs Heba Pap
2 tbs nut butter
1 tsp sweetener of choice
2 tbs double cream yoghurt
150ml water
50ml milk
1 tbs MCT oil

Method:

In a liquidizer, add all ingredients and allow to mix until smooth. Place into glass and let stand for 5 minute before drinking.

Rogan Josh

Ingredients:
700g fatty stewing lamb
8 whole pimento
5 cardoman pods
1 tsp yellow mustard seeds
1 tsp chilli powder
5 whole cloves
1 tbs turmeric
2 star anise
1 tbs black peppercorns
2 whole fresh chillies, chopped
½ tsp cardoman powder
4 bay leaves
6 tbs masala
1 tbs chopped garlic
1 tablespoon chopped ginger
2 large cinnamon sticks
1 cup double cream yoghurt, buttermilk or amasi
2 large chopped tomatoes
1 tsp salt
2 tbs Coconut oil
2 large onions

Method:
Mix all ingredients together except onion, salt, oil and cauliflower rice.   Allow meat to marinade in mixture for atleast 4 hours.
Once the 4 hours are up, chop the onion and fry in the oil. Add salt and the meat with marinade mixture. Brown the meat on all sides and allow to simmer, covered on stove on medium heat for an hour (or until tender).

Serve with Cauliflower rice.

Chicken Schnitzel

Ingredients:
4 chicken fillets
2 eggs
40ml milk
Onion powder
Paprika
Heba Pap for dusting
Coconut Flour for dusting
Salt and Pepper to taste
Butter and olive oil for frying

Method:
Butterfly chicken fillets and lay down on a piece of clingwrap. Lay another piece of clingwrap on top and beat with a rolling pin or heavy based pan until flat. Do this for all 4 fillets.
In a bowl, add a few tablespoons coconut flour, ½ tsp salt and a sprinkle black pepper. Dust the fillets in this mixture.
In another bowl, whisk eggs with milk. Dip Fillets into this bowl, making sure to cover completely.
In the first bowl, mix remaining coconut flour mixture with a few tablespoons Heba Pap, 2 tsp onion powder and a teaspoon paprika. 
Coat Chicken fillets completely with this mixture, then place in fridge to help the crumb mixture adhere.
On medium heat, melt 1 tbs butter with 1 tbs olive oil. Fry fillets for about 3-5 minutes on each side until colored and cooked through.

Serve with a sauce of your choice and lemon wedges.

KFC Style Coseslaw

Ingredients:
2 large carrots
¼ head cabbage
90-100ml mayonnaise (homemade or banting friendly)
1 tbs sweetener of your choice

Method:
Wash and peel carrots. Grate with fine side of grater.
Wash outside of lettuce and use peeler or fine grater to grate cabbage.
Add to a bowl with remaining ingredients. Mix well and refrigerate.
Serve Chilled.

Heba Pap Chocolate Porridge

Ingredients:
3 tbs Heba Pap
1 tsp Cocoa
Sweetener to taste
200ml boiling water
On top:
Splash of cream
Dollop of butter

Method:
Mix all ingredients above. Serve with a splash of cream and a dollop of butter.

Heba Pap Cinnamon Porridge

Ingredients:
3 tbs Heba Pap
200ml boiling water
1 tsp cinnamon
Sweetener to taste
On top:
Splash of cream
Dollop of butter

Method:

Mix above ingredients. Add splash of cream and dollop of butter on top
.

Heba Pap Chai and Vanilla Porridge

Ingredients:
3 tbs Heba Pap
200ml boiling water
2 chai teabags
½ tsp vanilla
Sweetener to taste
On top:
Splash of cream
Dollop of butter

Method:

Make tea with teabags and 200ml boiling water. Allow to brew for a few minutes. Squeeze all the liquid from teabags and discard teabags. Mix remaining ingredients and tea together. Top with cream and butter.

Heba Pap Nut Butter Porridge

3 tbs Heba Pap
200ml boiling water
1 tbs nut butter
Sweetener to taste
On top:
Splash of cream
Dollop of butter

Method:

Mix nut butter with boiling water first to dissolve nut butter. Mix remaining ingredients and add splash of cream and dollop of butter on top.

Heba Pap Hot Cross Bun Porridge

Ingredients:
3 tbs Heba Pap
200ml boiling water
1 tsp mixed spice
½ tsp vanilla
Sweetener to taste
On top:
Splash Cream
Dollop Butter

Method:
Mix all ingredients above. Serve with a splash of cream and a dollop of butter.


Olive, Herb and Garlic Focaccia

Ingredients:
100g Heba Pap
2 eggs
1 pkt drained and sliced olives
2 tbs avo or olive oil
180ml water
2 tbs garlic
2 tbs fresh chopped herbs
Pinch of salt
Coarse salt for top
1 tsp baking powder

Method:
Preheat oven to 180C
Add herbs, baking powder and fine salt to Heba Pap and mix well.
Add eggs, water, ½ of the olives and garlic to the dry ingredients and mix until dough forms.
Allow mixture to stand for 10 minutes.
Press onto Lined baking sheet into desired shape. Add the coarse salt and remaining sliced olives to the top, then drizzle 1 tbs of the oil over.
Bake the focaccia in the oven for approximately 30 minutes or until browned. Remove from the oven and drizzle remaining oil on top.

Slice and serve!

Cheese Truffles

Ingredients:

125g cream cheese
100g blue cheese
2.5 tbs heba pap
Pinch pepper
Mixed seeds for rolling

Method:

In a bowl, mix together cream cheese and blue cheese until smooth. Add heba pap and mix until well combined. Allow mixture to sit in fridge for 30mins. Remove and rolls into balls then roll into seeds.

Cheap and Cheesy Bread

Ingredients:
2 cups sunflower seed flour
115g amasi cream cheese
1 cup grated cheddar
3 eggs
1 tsp apple cider vinegar
2 tsp baking powder
1 tsp salt
Method:
Preheat oven to 190C. Mix eggs, cream
cheese and apple cider vinegar in a
bowl until smooth. Add sunflower seed
flour, baking powder and salt. Mix again
until well combined. Add cheese and
fold in. Bake in a lined and greased loaf
pan for approximately 45 minutes.
Recipe adapted from Rita Venter.

Banana & Nut Butter Muffins

Ingredients:
100g Heba Pap
150g mashed ripe banana
2 tbs nut butter
2 tbs sweetener
1 tsp vanilla
1 tsp baking powder
150ml water

Method:
Preheat oven to 180C.
Mix Heba and baking powder together. Add remaining ingredients and mix until well combined. Allow mixture to stand for 10 minutes before dropping heaped tablespoons into muffin tray lined with muffin cases. Bake for 20 minutes or until skewer inserted comes out clean.

4.9g net carbs per muffin.

Moroccan Spice rub:

This can either be used as a spice rub for lamb, chicken or pork, or used as a seasoning.
Ingredients:
2 tbs ground cumin
4 tbs paprika
3 tbs ground coriander
3 tsp salt
2 tsp fresh ground black pepper
3 tsp cinnamon ground
3 tsp allspice
1 tsp clove
1 tsp cayenne, to taste
2 tbs garlic powder
Method:
Mix all dry ingredients together. Crush whole spices if you don't have the dried (its better that way anyway). I did this for most of them by hand as I don't have an electric spice grinder. Store in an airtight container for up to 3 months. 
To use on meat - rub into meat, rub fresh garlic on top and allow to penetrate into the meat for as log as possible...(overnight would be great).


Homemade Curry Powder

Scared of what they're putting in your curry powder? Starches, sugars and then like often get added to spice mixes. Here's my curry powder mix - you can mix to suit you:
Ingredients:
3 tbs Paprika
1 tbs cumin
1 tsp fennel
1 tsp mustard powder
1 tbs ground chillies
1 tbs ground coriander
2 tbs tumeric
1 tsp cardoman
1/2 tsp cinnamon
1/2 tsp ginger
1 tsp cayenne pepper
Method:
Grind the spices that aren't already ground, then mix all together and store in an airtight container for up to 3 months.
The intensity of the heat is in the cayenne pepper and the ground chillies. Add more or less, depending on how hot you want it. The above I would rate as medium.

Louisianan Cajun Spice Rub

Ingredients:

3 tablespoons paprika,
2 tablespoons sea salt,
3 teaspoons garlic powder
1 tablespoon black pepper crushed
2 teaspoons cayenne pepper (this is what gives the heat)

Method:
Mix all together.
Enjoy as a seasoning on most meats :)