ion For The Love Of Banting: February 2017

Tuesday, 28 February 2017

Banting Crushed Cauliflower

A great side to any meal, abd so simple to make!

Ingredients:

1 head cauliflower cut into florets
100g cream cheese
3 spring onions
Salt to taste
100ml milk
2 tsp heba pap

Fortheloveofbanting.blogspot.com

Method:

Steam cauliflower until slightly tender.
Mix cream cheese and milk together, along with the chopped spring onion.
Place in microwave for 2 minutes on high.
Add heba pap and mix thoroughly.
Add cauliflower and crush with fork.
Add salt to taste.
Garnish with spring onion.
Enjoy!

Monday, 27 February 2017

BANTING Made Easy 5 Day Carb Wise Meal Plan - 8 fats, 4 protein, 1 carb

EASY BANTING CARB WISE MEAL PLAN

This is a 5 day meal plan that is specifically worked out to be approximate values for the carb wise app for the portions of 8 Fats, 4 Proteins and 1 Carb.
By Kim Young Blom.

Download the app here for Android devices
or here for Apple Devices.




Screenshots:




Saturday, 25 February 2017

Banting Friendly Fats: The Good, the Bad and the Ugly


Find out which oils are safe for you to use, here.


Saturated fats have had a bad rap for the last, say, 50 years. Recent studies confirm this to be untrue.

A blanket statement like "all vegetable oil is bad for you" or even one of "all seed oils are bad for you" is, well, a bad idea. 

Oils are classified according to their source - ie - if it is of a plant source, it is noted as a vegetable oil - think olive oil, coconut oil, etc. 

Labelling all seed oils being bad is also not a great idea as not all seed oils ARE bad if they're high oleic and cold pressed and not prone to oxidation - plus - there are some non-seed oils which are bad too (soya oil).

Below are the Good and Bad fats - and let's be honest - the Bad ones generally fall under the Ugly category too!


The GOOD.

Coconut oil - smoking point of 170°C

Coconut oil is high in natural saturated fats. Saturated fats not only increase the healthy cholesterol in your body, but also help to convert the “bad” cholesterol into good cholesterols. By Increasing the HDL's (good cholesterol) in the body, it helps promote heart health, and lower the risk of heart disease.

Almost 50% of the fatty acids in coconut oil is Lauric Acid. When lauric acid is digested, it forms a substance called monolaurin. Both lauric acid and monolaurin can kill harmful pathogens like bacteria, viruses and fungi.

the best coconut oil to buy for its many benefits would be cols pressed, organic, virgin coconut oil, but due to its coconut scent and high price tag, many don't want to/can't afford to buy it.

Coconut oil uses:
- cooking
- hair, skin
- oil pulling (swishing and discarding of oil in mouth) - proven to remineralise, freshen breath and whiten teeth.

High Oleic Sunflower Oil

Normal sunflower is highly processed - with heat and chemicals etc, but it also has 66% PUFA's which is very very high, and very very bad. High oleic is cold pressed - and only has 5% PUFA's. In fact, if you look at the fatty acid profile, olive oil has 9.9% PUFA's and 73% MUFA's...whereas high oleic sunflower has 82% MUFA's.

Olive oil, extra virgin - smoking point of 207°C

Let's get this out the way from the get go. Olive oil is perfectly safe for cooking.

This is what Authority Nutrition has to say:

"During cooking, fatty acids can oxidize. That is, they react with oxygen and become damaged.

It is mostly the double bonds in the fatty acid molecules that are responsible for this.

For this reason, saturated fats (no double bonds) are resistant to high heat, while polyunsaturated fats (many double bonds) are sensitive and become damaged.


It turns out that olive oil, which contains mostly monounsaturated fatty acids (only one double bond), is actually fairly resistant to high heat.

In one study, researchers heated extra virgin olive oil to 180 degrees Celsius (356 degrees Fahrenheit) for 36 hours. The oil was highly resistant to damage.

Another study used olive oil for deep frying, and it took 24-27 hours for it to reach damage levels that were deemed harmfu.

Overall, olive oil seems to be very safe… even for cooking at a fairly high heat."

Olive oil also contains modest amounts of vitamin A, vitamin E and Vitamin K2  but the true star of the Olive Oil show is the amazing antioxidants it provides.

Olive oil uses:

- cooking
- salad dressing
- hair, skin, nails
- constipation relief

Butter - smoking point of 177°C

Butter is primarily a saturated fat. it contains good amounts of fat soluble vitamins A, Vitamin E and Vitamin K2, but it also contains butyrate which is an anti-inflammatory and has powerful protective effects on the digestive system. 

And let's be honest...butter is just delicious!

Ghee - smoking point of 250°C

Dr Axe says:
"Ghee has a unique nutrition profile without any lactose or casein, but rich in short-chain and medium-chain fatty acids and butyrate. For people who are lactose or casein-sensitive, they can use ghee because the process has removed these allergens. If you’ve been told to stay away from dairy and butter, experiment with ghee made from grass-fed beef!

Butter contains 12-15 percent medium and short-chain fatty acids, while ghee contains 25 percent or greater. The body actually metabolizes these fats in a different manner than long-chain fatty acids."

Animal Fats (Beef tallow, Duck fat, Lard) - smoking point anything from 200°C and lower

Rendered animal fats are high in saturated fat, are tasty, and many are cheap to make yourself.

Avocado oil - smoking point of 271°C

The fats aren't only healthy in and of themselves but make other nutrients, particularly carotenoids, in the avocado much more bioavailable.

Avocado oil uses:


- great for akin, hair and nails
- very heat stable so great for cooking
- nice for making homemade mayo
- good for salad dressings

Macadamia nut oil - smoking point of 199°C

Macadamia nuts contain the following: magnesium, manganese, thiamine, copper, and iron.

Macadamias have a low omega-6 fatty acid content.

Macadamia oil uses:

- imparts a nutty taste on foods you cook
- great for making mayo
- great for hair and skin

Palm Oil - smoking point of 232°C

A great source of saturated fat, Palm oil also has good amounts of Vitamin A, Vitamin E and Vitamin D. The issue with palm oil however is that it needs to not be hydrogenated, and from an ethical point of view, it needs to be RSPO certified if its derived from anywhere outside of Africa due to rainforest devestation in other parts of the world.

Holsum - smoking point of 230°C

Holsum is palm oil, which makes it a good source of saturated fats - that has come from RSPO plantations. (Roundtable of Sustainable Palm Oil) - it is a really affordable fat and is great for deep frying. The ingredients say vegetable oil, but as explained - it comes from a plant source as coconut oil does - but is healthy.
The following is a list of oils to avoid while banting.

The BAD. (OK, and the UGLY too!)

There are several reasons an oil or fat can be excluded from the lifestyle. These reasons include:

- highly processed (heated to oxidation temperatures, solvents added to extract oils, acid added to remove any wax, chemicals to improve colour and deodorize to mask chemicals used)
- high in omega 6
- they contain very high levels of polyunsaturated fats (PUFAs)which causes inflammation 
- many are derived from GMO crops (think soya oil)
- artificial antioxidants to keep it from spoiling - linked to a myriad of health problems


BAD

Canola oil
Soybean oil
Corn oil
Grapeseed oil
Peanut oil
Cottonseed oil
Sunflower oils
Hydrogenated oils
Any type of Margarine
Trans-fats (not naturally occuring)

Using any of the above could be detrimental to your health.

Sources: draxe.com, authority nutrition.com

Friday, 24 February 2017

Heba Fathead Pizza Base

At 7.5g net carbs for the entire pizza, this must be the lowest carb fathead pizza out there!

Ingredients:
50g heba pap
170g cheddar cheese
1 egg
2 tbs cream cheese
Pinch salt

http://fortheloveofbanting.blogspot.co.za/2017/02/heba-fathead-pizza-base.html?m=1

Preheat oven to 200C.
In a microwaveable bowl, add the heba and grated cheddar and mix to combine.
 Microwave for 1 minute.
Stir, then microwave again for 45seconds.
Mix together to form a dough, add the cream cheese, salt and egg and mix well.
Roll into a ball and place ball in the middle of a piece of baking paper.
Put the same size baking paper on top, and roll the dough out into your desired pizza base shape.
Slide gently with baking paper onto baking sheet.
Bake for approximately 15 minutes, but check on it after 10 minutes.
Take out place tomato pizza base topping, cheese, then various other toppings on and bake again until cheese melted.
Enjoy!

Sunflower Seed Fathead Pizza

What is not to love about pizza right?
Crispy base, cheesy delicious toppings. Luckily, now you can have the beat of both worlds with a low carb, high fat AFFORDABLE pizza base that will leave you wanting to make this very often.

This base came in at around R16 to make.
I grind my own sunflower seeds, but you can purchase sunflower seed flour from places like Banting Blvd.


Ingredients:

90g Sunflower seed flour
180g grated cheddar cheese
Pinch of salt
2tbs cream cheese
1 egg

Fortheloveofbanting.blogspot.com

Method:

Preheat oven to 200C.
In a microwaveable bowl, add the sunflower seed flour and grated cheddar and mix to combine.
 Microwave for 1 minute.
Stir, then microwave again for 45seconds.
Mix together to form a dough, add the cream cheese, salt and egg and mix well.
Roll into a ball and place ball in the middle of a piece of baking paper.
Put the same size baking paper on top, and roll the dough out into your desired pizza base shape.
Slide gently with baking paper onto baking sheet.
Bake for approximately 15 minutes, but check on it after 10 minutes.
Take out place tomato pizza base topping, cheese, then various other toppings on and bake again until cheese melted.
Enjoy!

Wednesday, 22 February 2017

Free 5 Day BUDGET BANTING Meal Plan - 9 Fats, 4 Proteins, 1 Carb

BUDGET BANTING CARB WISE MEAL PLAN

This is a 5 day meal plan that is specifically worked out to be approximate values for the carb wise app for the portions of 9 Fats, 4 Proteins and 1 Carb.

Download the app here for Android devices
or here for Apple Devices.











Skinny Pasta - konjac root pasta (glucomannan)

The latest talk is about this new found "pasta" alternative.
Lab results suggest that they contain a minute amount of tapioca (0.5%) so they're fine in that respect.

The questions however are:
What is it?
Is it banting friendly?
What are the benefits?

To answer this, I have found a great article on this. It is said to help a with digestive issues too (think constipation" and is an awesome prebiotic - amongst other things.

But...is it banting friendly? At those carb levels, and with the given ingredients, YES! I have seen the lab report for this so have seen the exact amounts of tapioca etc.

Here is a great excerpt from the article:

"People in East Asia have used konjac fiber, also known as glucomannan powder, for thousands of years as both food and traditional medicine. The indigenous people of China have used konjac to treat asthma, breast pain, coughs, hernias, burns and various skin disorders. Fast-forward to present day and scientific studies have revealed that supplementing with konjac glucomannan can significantly lower plasma cholesterol, improve carbohydrate metabolism, encourage bowel movements and promote a healthy colon." ~ Dr Axe.

Below the package pictures, please see an info graphic for more information!

Tuesday, 21 February 2017

Butternut, Chicken and Coconut Soup

Who doesn't love butternut soup?
What's even better is this is a full meal as it contains chicken too!!


Ingredients:

2 Large Butternuts
5 Baby Marrows
2 Large Lemon Grass
2 Onions
4 celery stalks
4 leeks
500ml dry white wine
4.5lt chicken stock
8 chicken thighs
Salt to taste
Olive oil to fry vegetables
1 tin coconut milk

fortheloveofbanting.blogspot.com

Method:

Peel, de-seed, chop and roast butternut until cooked (approximately 1 hour).
Chop all other vegetables, bruise lemongrass and saute in olive oil along with the chicken thighs.
Add the butternut, then the wine and stock.
Either slow cook for 2 hours+, use a pressure cooker or use a haybag to finish off the soup.
Once done, debone chicken, remove lemongrass and liquidize in batches.
Add desired amount of seasoning and 1 can coconut milk.
Stir and serve.

Easy Creamy Dreamy Chocolate Icing

Soft Chocolatey icing - perfect!



Ingredients:

3/4 Cup Room Temperature Butter
1/2 Cup Cocoa
2 Cups Powdered Xylitol
50ml Cream
1 tsp Vanilla
50ml Boiling Water
pinch salt

fortheloveofbanting.blogspot.com

Method:

Cream butter and Xylitol icing together until smooth.
Add Cocoa gradually and mix until well combined.
Add salt, and cream, mix, then lastly add boiling water, bit by bit while slowly mixing - until light and fluffy.

5 Day Pork Free Meal Plan - 7 Fats 3 Proteins 1 Carb

This is a 5 day meal plan that is specifically worked out to be approximate values for the carb wise app for the portions of 7 Fats, 3 Proteins and 1 Carb.
This is also a PORK FREE / HALAAL Meal Plan.
Download the app here for Android devices
or here for Apple Devices.





These are the screenshots from the app:








Easy Chocolate Cake



Ingredients:

200g Heba Pap
4 Eggs
2 tsp Baking Powder
Pinch salt
375ml milk
75ml Avo or Olive oil - or Melted Butter
5 tbs Cocoa Powder
100g Xylitol

http://fortheloveofbanting.blogspot.com/2017/02/easy-chocolate-cake.html

Method:

Preheat oven to 180C
Grease two cake pans.
Separate eggs and whip egg whites until stiff - set aside.
Place yolks in a bowl with xylitol and whip until thick.
Add milk and oil to yolk mixture.
Add all dry ingredients together in a bowl.
This part has to be done quickly - Add the yolk mixture to the dry ingredients, mixing well, then quickly fold in some of the egg white mixture, then incorporate the rest.
Divide between two cake pans - and spread evenly.
Bake for 25 minutes.
Allow to cook slightly before transferring to a wire rack to cool completely before icing.

Banting Bolognese Sauce

Because meat is often so expensive these days - I find that if I can get mushrooms on special, it can take on the role of that extra bit of meat that you can no longer afford. I tend to use them often as they provide important nutrients, including seleniumpotassium, riboflavin, niacin, vitamin D and more...
Ingredients:

500g mince
300g chopped mushrooms
1 tbs holsum or other oil of your choice
1 small tin tomato paste
1 tin chopped tomatoes
2 tablespoons chopped herbs (I used oregano and rosemary)
1 tbs crushed garlic
1 cup water
Salt and Pepper to taste
1 tbs sweetener (optional - used for acidity)


This is the finished product...


Step 1:


Brown the mushrooms in some oil  - choice is yours what you use. I used Holsum.

Step 2:


Add your meat and mix into mushrooms.

Step 3:


Add your garlic and herbs.

Step 4:


Add 1 small tin tomato paste and 1 tin chopped tomatoes.

Step 5:


Add Salt and Pepper to taste, and then 1 cup water.

Step 6:


Simmer on low for about 30 minutes - until the above consistency is reached. You may need to add sweetener at this stage as the tomatoes can be very acidic. Try it first to see, then add as necessary!
Serve on a bed of Flash fried baby marrow noodles or butter sauteed cabbage strips!

Affordable Pizza Base

I am all for being frugal - and this pizza base is not only healthy and delicious, its also very affordable!





Heba Pap Base:

100g heba pap
1 egg
1/4 cup white or yellow cheddar
1/2 cup water
Pinch Salt
1 tsp onion powder (optional - for added flavour!)

https://fortheloveofbanting.blogspot.co.za/2017/02/affordable-pizza-base.html

Preheat oven to 180C.
Mix all ingredients together until well combined.
Roll between two pieces baking paper, cut to size of your choice and transfer to coconut floured tin.
Bake until firm (about 15mins).
Thereafter - add tomato topping, cheese and toppings and bake until cheese is melted!
Enjoy!

5 Day Carb Wise Meal Plan - 6 Fats, 3 Proteins, 1 Carb

This is a 5 day meal plan that is specifically worked out to be approximate values for the carb wise app for the portions of 6 Fats, 3 Proteins and 1 Carb.
Download the app here for Android devices
or here for Apple Devices.



Below are the screenshots of the meals in the meal plan:




Monday, 20 February 2017

Blueberry Milkshake

Blueberries are higher in carbs than other berries, but they have a great nutrition profile!
This recipe only uses a few



Ingredients:

40g blueberries
2 tbs double cream yoghurt
2 tsp heba pap
50ml water
50ml coconut milk
sweetener to taste

Fortheloveofbanting.blogspot.com

Method:

Place all in a blender and liquidize for a few minutes, serve chilled.

Creamy baked Smoked Salmon

Moist, tasty Salmon!



Ingredients:

1 tbs butter
3 tbs amasi cream cheese
50ml cream
Chopped dill
Zest of 1 lemon
1 spring onion (I used red)
1 tbs heba pap
Salt and pepper to taste
3 salmon fillets

Fortheloveofbanting.blogspot.com

Method:

Preheat oven to 180C.
In a bowl, whisk together butter, cream cheese and cream.
Place fillets into an oven proof dish.
Throw the sauce over the top.
Chop dill fine and sprinkle over the top.
Sprinkle chopped spring onion, lemon zest, heba pap and salt and pepper over the top too.
Bake in oven for approximately 20 minutes.
Serve warm.

Chicken Meatballs in a Spicy Tomato Sauce

I never really gave chicken mince a thought until I had a few breasts that needed to be used - so decided to mince them. To my surprise, they're very yum, and a great change from beef!

Please note - this recipe can be exchanged for any other ground meat!

This recipe - without the addition of the spicy tomato sauce would be great for kids too (I should mention my son likes the spicy bit too...lol)


Ingredients:

2 chicken breasts, minced (or 200g chicken mince)
1 egg white
1.5 tbs Heba pap
Salt and Pepper to taste
Holsum or coconut oil etc for frying
4 tomatoes
small tomato paste
sprig rosemary
1 tbs sweetener
1/2 cup water

fortheloveofbanting.blogspot.com

Method:

Mix together chicken mince, egg white, heba pap and seasoning until well combined.
Roll tablespoons worth into balls and set aside.
Fry in Holsum or coconut oil.
In a seperate pot, add tomatoes,tomato paste, finely chopped rosemary, sweetener and water - and allow to simmer for about 20 minutes until tomatoes are broken down and sauce is thickened. Add chicken meatballs to sauce and allow to simmer for a further 10 minutes.
Serve on flash fried zoodles.

Baby Marrow Brownies

We often hear about these little "treats" we have not being very nutritious. Now - besides from the seeds and stuff being packed with a decent amount of vitamins and minerals - I thought I would put a little spin on the conventional brownies by adding some delicious baby marrow to it.


Ingredients:

100g heba pap
pinch salt
1/2 cup cocoa powder
1.5 tsp baking powder
1/2 cup sweetener
1/4 cup chopped nuts
1/2 cup amasi
1/2 cup melted butter
2 tsp vanilla
1 egg
1 cup grated baby marrow

fortheloveofbanting.blogspot.com

Method:

Preheat oven at 180C.
Grease a square cake tin well.
Mix together the Heba pap, salt, cocoa, baking powder, sweetener and chopped nuts.
In a separate bowl, mix together the amasi, melted butter, vanilla and 1 egg.
Combine dry and wet ingredients - until just mixed.
Add the 1 cup baby marrow and fold in gently.
Spread out in cake tin and bake in oven for approximately 40 minutes.
Allow to cool completely before removing from tin.
Enjoy with Whipped cream!

Chicken Nuggets

When we change our way of eating, its always easier to do so as a family - but the transition is somewhat harder for kids that don't understand WHY we have to stop eating that processed packaged goods - and why we need to start eating meals made at home - self prepared.

These are a great addition, and my son - that used to love chicken nuggets - can't tell the difference with these.

(These don't have to just be kiddies meals - they can be fun for grown ups or even great for party snacks too!)

Ingredients:
2 Chicken Breasts or 200g chicken mince
1.5 tbs heba pap (and more to dust)
1 egg white
Salt and Pepper to taste
Holsum or Coconut oil for frying

fortheloveofbanting.blogspot.com

Method:

Mince the Chicken breasts until fine.
If you don't have a mincer, throw into food processor.
Mix with the heba pap, egg white and season to taste, mixing thoroughly.
Shape into nugget shapes - or if you're adventurous, use a small cookie cutter to make shapes.
Dust with a little seasoned Heba Pap.
In a frying pan, heat 2 tbs coconut oil or holsum, and fry off nuggets until golden.
Enjoy with a dipping sauce!