Friday, 31 March 2017

Homemade Cannabis Oil

In the wake of the latest High Court ruling, which you can read more about HERE I thought I would show you how to make your own
Homemade Cannabis oil.



The first step is growing your own...due to legislation - that's what has to happen. Once you have - you will need about 1 cup of cut up buds and trim, and a good quality coconut oil - unrefined, extra virgin organic - might as well use the good stuff here - an oven and a stove.



Ingredients:

1 cup dried Cannabis Buds and trimmings
1 jar organic extra virgin coconut oil


Method:

The first step here is to do something called DECARBOXYLATION - what this does is change the THC-A to THC - for the most effect.

Preheat oven to 120C.
Arrange buds and trimmings on a baking sheet and cover with tinfoil.
Bake in oven for 40 mins
Once this is done, pour 1 cup coconut oil into a pot on low, and add the decarboxylated cannabis.

This process is what takes the time. the longer you leave it, stirring occasionally - the better. Generally around 8 hours, but up to 12 is cool too. I'm pretty sure a haybag will work well, but remember to keep the temperature on low - so warm it up every 2 hours or so on the stove then place it in the haybag...

Once this process is done - drain it through a kitchen cloth or cheese cloth until all the oil has been drained. 

Store in a sealed jar until you're ready to use it!

Banting Meal Plan - Carb Wise 10:5:2



If you don't yet have your ratios, follow the steps below on how to get it...
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 10 Fats, 5 Proteins and 2 Carbs.
By Elize Swart.

DAY 1

Breakfast 
Egg muffins
2eggs
60ml grated cheese
3 tablesp diced onion
1 cup cooked diced spinach
1 teasp melted butter
Mix all with salt & pepper
Put in greesed muffin pan or
A baking dish
Bake at 180 till done
tea/coffee with 15ml cream

LUNCH
Biltong salad
1 cup diced lettuce
1 cup diced tomatoe
3 tablesp diced onion
Half cup feta cheese
4 tablesp banting mayo
Mix.. add 40g sliced biltong on top
tea/coffee with 15ml cream


DINNER
2 chicken thighs with skin grilled
Steam 125g broccoli..125g green beans and 250g cauliflower
When done add 1 tablesp butter and half cup feta.. salt&pepper
Black tea/coffee with xylitol
And 2 -3 lit water per day


DAY 2

Breakfast 
Omelette
2 eggs omelette in 7ml olive oil
Fill with 40g grated cheddar
100g sliced raw mushrooms
Tea/coffee with 20ml cream


LUNCH
100g olives
3 slices salami
3 seed crackers
100g cottage cheese
1small tomato
Tea/coffee with 2tablesp cream


DINNER
2 lamb chops with fat +- 140g
Fry in 3teasp olive oil
Steam 1 cup grean beans&100g carrots
In 2 tablesp butter fry 3 tablesp diced onion..add 1/2 tesp garlic and 1/2cup tomato diced
Add veggies salt&pepper
And 2tablesp cream
Tea/coffee with 2 tablesp cream


DAY 3

Breakfast
275 ml yogurt
25g sunflower seeds
25g pumpkin seeds
Mix with 2 teasp xylitol
2 tablesp cream in coffee/tea

LUNCH
4 cooked eggs
Half of small avo
40g feta cheese
3 seed crackers +-30g
1 small tomato
15ml cream in tea/ coffee

DINNER
150g mince mix in salt&pepper
Make 4 meatballs
Fry in 3 tablesp olive oil
Take out set aside
In same pan fry 1/2 cup diced onion
Add 1/2cup diced tomato
Then add 1and half cup steamed cabbage..salt&pepper
Plate cabbage in plate..top with
Meatballs
15ml cream in tea/coffee
2-3 lit water per day


DAY 4
  
BRUNCH
100 back bacon diced= 8 strips
Fry in 2 tablesp olive oil
Add 50g diced onion=5 tablesp
Add 100g sliced mushrooms
Add 5 eggs..salt&pepper
Scramble.. plate up
Top with 60g grated cheddar cheese
2 tablesp cream in tea/coffee

INBETWEEN
4 Slices salami
2tablesp cream in tea/coffee

DINNER
PUMPKIN SOUP
fry 1/2cup diced onion in 
1 tbsp olive oil and 1/2teasp garlic
Add 350g pumpkin(not butternut)
250ml chick stock &250ml water
Cook till soft
Add salt&pepper
Blitz with hand blender
Add 100ml coconut cream
Dish in soup bowl top with 1x 30g  camembert cheese and 1 strip crunchy bacon

Late night
15ml cream in tea/coffee
2-3lit water per day



DAY 5

BREAKFAST
80G banting wors cook in little water till braai in own fat..
2 baked eggs in 1 tablesp butter &1 teasp water.. put lid on.. till done
In same pot where wors is fried in .. fry 3 thick slices tomato and 120g sliced mushrooms
40g cheddar cheese
15ml cream in tea/coffee

LUNCH
60g tuna in water drained
2 tablesp mayo
1/2 cup diced green pepper
Mix
 Devide tuna mix in half. Cut 1 avo and dish in both halves of avo
15ml cream in tea/ coffee

DINNER
Pork loin chop 120g.. grilled
Steam 2 cups cauliflower..
Drain..add 3teasp butter salt&pepper... blitz with handblender..(cauli mash) &
Salad.. 1 small tomato..diced
3 tablesp diced onion
1 cup diced cucumber
2 cups diced lettuce
Mix.. add 2 tablesp lemon juice
Salt& pepper
15 ml cream in tea/ coffee

2-3lit water per day






Thursday, 30 March 2017

Banting Chocolate Mocha Mousse

Coffee, Chocolate and Mousse? I'm There!


Ingredients:

3 Tbs Heba Pap
3 Tbs Melted Butter
1/2 Tbs sweetener
1.5 cups double cream yoghurt
2 tbs sweetener
1 tsp coffee
2 tbs cocoa
mint for garnish

Method:

Mix Heba pap, butter and 1/2 tbs sweetener together, and press down in desired glass or container.
In a bowl, mi together yoghurt and the rest of the sweetener. Divide the mixture in two and set the one half aside.
In a glass, mix together 2 tbs boiling water with the coffee and cocoa, then mix with the one half of the yoghurt, dividing between two glasses. Top with the set aside yoghurt mix and chill until ready to serve!

Vegan Banting Bread in a Mug


Ingredients:

1.5 tbs flax flour
3.5 tbs Water
3 tbs heba pap
1 tbs Olive Oil
2 tbs Water
1/4 tsp baking powder
pinch salt

Method:

Mix together the flax flour and the 3.5 tbs water. Allow to stand for 5 minutes.
Add to it the heba pap, olive oil, remaining water, baking powder and salt, then mix well.
Grease a mug with some holsum or coconut oil, and press mixture down in mug.
Cook for 2 minutes on high in microwave.
Allow to cool completely before slicing.
Enjoy!

Banting Carrot Cake in a Cup

Moist, easy, delicious - what more could you ask for from a carrot cake?

Oh, that's right - its easy to make too!!


Ingredients:

1/2 cup grated carrot
1/2 tsp baking powder
3 tbs heba pap
2 tbs sweetener
a few drops vanilla
3 tbs amasi
1 egg
1/2 tsp mixed spice
1/4 tsp cinnamon

Method:

Mix all ingredients together well and press down in greased cup.
Microwave on high for 2mins30seconds.

Savoury Biscuits


Ingredients:

40g Heba Pap
pinch salt
1 tsp baking powder
2.5 cups grated cheddar
1 chopped and fried red onion
3 rashed chopped and fried bacon
1 egg
1/2 cup milk.

Method:

Preheat oven to 180C.
Mix all above ingredients thoroughly.
Line a baking sheet with baking paper.
Place heaped tablespoons on the baking sheet and allow space for the biscuits to spread.
Bake for approximately 20 minutes or until biscuits are browned.
Allow to cool completely.

Banting Red Velvet Cupcakes

Red Velvet cupcakes are all the rage - and now we have a banting version!


Ingredients:

100g Heba Pap
250ml amasi or buttermilk
1 tsp vanilla
2/3 cup sweetener
2 eggs
1 tsp baking powder
1 tbs level cocoa powder
2 tbs butter, melted
Some natural food coloring until desired color is obtained

Method: 

Preheat oven to 180C.
Mix dry ingredients together.
Mix wet ingredients together.
Combined wet with dry until well combined.
Spoon heaped tablespoons of the mixture into cupcake case lined muffin tray, and bake for approximately 35 minutes or until toothpick inserted comes out dry.

Cream Cheese Frosting:

Cream cream cheese until smooth, add some xylitol icing and a few drops of vanilla. Pipe ontop once cupcakes are properly cooled.

Monday, 27 March 2017

Carb Wise Banting 5 Day Dairy Free Meal Plan - 7 Fats, 3 Proteins, 1 Carb


Do you struggle with your weight stalling? Dairy could be your issue.
In some - dairy seems to stall weight loss - do you relate?
Try this DAIRY FREE meal plan - and tweak it to YOUR ratios!

If you don't yet have your ratios, follow the steps below on how to get it...
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 - DAIRY FREE.
By Elize Swart.

Download the CARB WISE here for Android devices
or here for Apple Devices.


Day 1:

BREAKFAST
3 egg omelette or scramble
1 tbs olive oil
3 strips streaky bacon
1 cup coffee/tea with 50ml coconut milk

LUNCH
4 seedcrackers
1/4 avo
4 thin slices cucumber

DINNER
Burger
Take 80g mince, add salt a pepper and mix.
Make 1 big patty.
Fry in 1 tbs olive oil
When done take out and keep aside
In same pan fry one big brown mushroom, only for a few minutes
Take out. Fry 1/2 cup diced tomato & onion in same pan.
Plate mushroom in plate
Top with patty & tomato sauce


Day 2:

BREAKFAST
3 tbs granola with 
100ml coconut milk
1 cup coffee/tea black

LUNCH 
EGG SALAD
 3 boiled eggs diced
1/2 cup diced tomato
2 tbs diced onion
Mix well

DINNER
Grill 130g chicken in oven (thighs or drumsticks)
1 cup pumpkin steamed and drained
Add the dripping of chicken into the pumpkin
Then, add 2 tbs coconut
Cream, salt & pepper into pumpkin and mix well.


Day 3:

BREAKFAST
80g haddock cooked in 1/4 cup water & 40ml coconut milk
When done take out.
In same pan add 2 eggs and 100g mushrooms.
Cook and serve.
To drink: 1 cup coffee/tea & 3 tbs coconut milk

LUNCH
6 thin slices cucumber (60g)
Mix 100g tuna in water drained
With 3 tbs banting mayo
Top cucumber slices with tuna mix

DINNER
CABBAGE & WORS STEW
Cut 120g banting boerewors in 1 cm pieces.
Cook in little water till it starts to fry in its own fat.
Add 60g diced onion..half cup diced tomato ..fry few minutes.
Add 200g cooked and drained cabbage.. add salt&pepper
To drink: 1 cup coffee or tea with 4 tbs coconut milk



Day 4:

BREAKFAST
Fry 100g mix pepper(green..red..yellow) and 30g diced onions in 1 tbs olive oil
When done add 30g diced tomato
Add 1/4cup water then salt&pepper
Break 2 eggs on top
Put lid on and cook slow till egg yolk is to your taste
1 cup coffee/tea with 2 tbs coconut milk

LUNCH
6 seed crackers
40g salami.. or 40g ham

DINNER
100G  chicken breast with skin on
Cooked in little water
In 1.5 tablesp olive oil fry 40g onions and 60g tomato(diced)
When done add 100g steamed green beans, add salt&pepper



Day 5:

BREAKFAST
3 eggs mixed with 1tbs coconut milk..salt& pepper
Make an Omelette using 1 tbs olive oil to fry in.
Fry 3 strips diced streaky bacon
Add 1/2cup mushrooms,
1/4 cup diced tomato
Put in omelette.
To drink: 1 cup tea/coffe with 2 tbs
Coconut milk

LUNCH
1 cup tea/ coffee with 3.5 tbs Coconut milk

DINNER
2  loin lamb chops
Grill.. keep aside
Mix the drippings of chop with
2.5 tbs olive oil..
Place chunks pumpkin (1cup)
Carrots chunks (1/2 cup)
Half Onion chunks 
In an oven dish.. rub with the oil
Mix over veggies..
Salt & pepper and rosemary
Can add little water if you desire.
Put in oven at 180 till veggies are done.


Chicken Noodle Soup

There are always a few things you miss going low carb, and the comforting chicken noodle soup must be one of them. Skinny Pasta made from Konjac root is perfect for banters due to their zero carbs. 

Super simple chicken broth, so affordable and so delicious!


For the broth:
Ingredients:

Leftover chicken carcass with breasts attached
Leftover roasted veggies
5 cups Water
3 tbs apple cider vinegar
1 pack chicken necks

Method:

Fry chicken necks in pot.
Add remaining ingredients and bring to the boil.
Put in hay bag or slow cooker, or turn down low and allow to cook overnight (hay bag is cheapest!).
The following day, drain the broth, and flake the chicken meat into the broth.

For the soup:

Rinse Skinny Pasta thoroughly.
Warm chicken soup either in pot or in microwave until it just comes to the boil.
Add salt to taste.
Add skinny Pasta noodle shape and stir. Eat after a few minutes...

Sunday, 26 March 2017

The Beginner Banting Challenge - Week One Meal Plan

PLEASE NOTE - CHALLENGE ONLY STARTING ON 11 APRIL.

This is week one's meal plan, including clickable meals that will take you to their recipe.


It is imperative that you read the original post before continuing with this meal plan - as there are numerous things that you will need to do before embarking on this journey. 

Beginner meal plan week one:

Monday

Breakfast:

Banting Breakfast #1 - Chantal McCarthy

Lunch:

Egg Salad - Elize Swart

Dinner:

Banting Cottage pie - for beginners replace Cauli Mash with Sweet Potato Mash

Tuesday:

Breakfast:

Fishy Eggs! - Elize Swart

Lunch:

Leftover Banting Cottage Pie (Same mantra as above)

Dinner:

Banting Moussaka - Kim Blom - for green listers - replace sweet potato with eggplant

Wednesday:

Breakfast:

Banting Breakfast #2 - Chantal McCarthy

Lunch:

Leftover Banting Moussaka - Same as above

Dinner:

Banting Beef Stroganoff (Green listers use zoodles, beginners use butternut spaghetti)

Thursday:

Breakfast:

Banting Breakfast #3 - Chantal McCarthy

Lunch:

Leftover Banting Beef Stroganoff (Green listers use zoodles, beginners use butternut spaghetti)

Dinner:

Chicken Pieces coated in Cajun Spice with roasted Vegetables (include butternut for beginners)

Friday:

Breakfast:

Banting Breakfast Muffins

Lunch:

Chicken Stir Fry

Dinner:

Chicken and Butternut soup (Green Listers replace Butternut for Pumpkin) with a side of Bone Broth Bread

Saturday:

Breakfast:

200ml Double Cream Yoghurt with 3 tbs Granola and a small apple for beginners

Lunch:

Leftover Chicken and Butternut soup (Green Listers replace Butternut for Pumpkin) with a side of Bone Broth Bread

 Supper:

Lamb Stew (can replace lamb with chicken or beef) Served with Cauliflower rice

Sunday:

Breakfast:

Heba Cinnamon Porridge

Lunch:

Seed Crackers served with cream cheese
Include a small apple for beginners

Dinner:

Banting Bobotie

Fish Cake In a Mug


When you're lazy to cook a full on breakfast and make up something on the Fly! This is definitely a keeper!!

Ingredients:

1 tin tuna
2 eggs
1.5 tbs Heba pap
Salt and pepper to taste
1/2 tsp mixed herbs
Butter or holsum for greasing
Mayo for garnish

Method:

Drain tuna.
Add all the ingredients in a bowl and mix well.
Grease a mug or ramekin.
Place the fishy mixture in the mug or ramekin.
Microwave on high for approximately 2 minutes 30 seconds - or until the middle is firm and no longer wet to the touch.
Enjoy with mayo!

Friday, 24 March 2017

The Beginner Banting Challenge

PLEASE NOTE - THIS CHALLENGE STARTING ON 15th MAY 2017




1. Clean out cupboards.
Have a look at the Red list and the ingredients on the stuff you currently have.
Give the red list stuff away.
2. Get your shopping list below and buy your neccesities only. Stick to a cooking oil - choose one or two, or if you can, invest in one of each. They all last longer that way and you can use them for different applications.
3. Make Bone Broth using either This or This recipe.
4. Make Granola which will be used for some breakfasts.
5. Make a list of reasons why YOU want this.
Not anyone else, for this to work YOU must want it to work.
Write it all down, even the trivial reasons. Fold that up and keep it in your bag or wallet - when the temptation arises, before doing anything, re-read your list. Think about why you started this in the first place and if that tempting food is really worth it...
6. Make Seed Crackers
7. Make Amasi Cream Cheese




(Please note firstly that some of the dishes listed in the meal plan have more than 1 portion - generally 4, so you will be able to freeze portions to sustain you for the weeks to come! and secondly that the shopping list below is for the beginners. Green List banters must omit the orange list goods i.e. sweet potato, butternut and any fruits)



  • 1kg Double Cream Yoghurt
  •  Small pack nuts of your choice
  • Small pack coconut flakes
  • 1 packet mixed seeds
  • Cinnamon
  • Coconut oil
  • Sweetener of your choice (Erythritiol, Xylitol or Stevia)
  • 1 Head Cauliflower
  • 1 Head Broccoli
  • Small pack baking powder
  • 36 eggs
  •  3.5kg beef mince
  • 3 tins tomato paste
  • 3 tins chopped tomatoes
  • Mixed herbs
  • Garlic
  • 1lt cream
  • 1 2lt amasi
  • Nutmeg
  • 3 bags Heba Pap
  • 1 Head Cabbage
  • 1 pack carrots
  • 1 punnet baby corn
  • 1 red cabbage
  • If not making homemade mayo, buy carb smart or martinnaise etc
  • 1 bottle unfiltered Apple Cider Vinegar with the "mother"
  • 500g block cheddar
  • 3 punnets mushrooms
  • 1lt milk
  • Some Hake Portions
  • Asparagus (Optional) else get green beans
  • 1 pack Olives
  • 1 gem squash
  • 500g butter
  • Either make your own gherkins - or buy Carmel Dill Gherkins
  • cumin ground
  • paprika
  • ground coriander
  • ground cumin
  • pink or sea salt
  • ground black pepper
  • allspice/pimento ground
  • cloves ground
  • cayenne pepper
  • garlic powder
  • 1 small tub feta
  • 3 packs streaky bacon
  • 1 pack zoodles, or make your own - one punnet baby marrows
  • one punnet baby marrows
  • 3 large butternut
  • 1kg chicken fillets
  • 2 packs robot peppers
  • 1 green chilli
  • Psyllium Husk
  • 1 pack Sesame seeds
  • Onion powder
  • 7 onions
  • turmeric
  • bay leaves
  • 1 large sweet potato
  • 1 small box cocoa powder
  • 1 punnet cherry tomatoes
  • 1 small bag tomatoes
  • 1 cucumber
  • Spring onion (optional)
  • 80g haddock
  • a few avocados
  • 100g banting friendly sausage (or replace for fried mince)
  • 900g beef strips
  • a few slices salami
  • Lemon Grass (optional)
  • 1 pack celery
  • 1 pack leeks
  • 8 chicken thighs
  • 1 tin coconut milk
  • 700g stewing meat (lamb, beef, chicken etc)
  • 1 pumpkin
  • beginners - 1 small bag apples, 2 very large sweet potato, 1 pack butternut spaghetti
  • Green listers: 1 very large aubergine, 1 extra cauliflower head, 1 extra pack zoodles or make your own.
  • Carb smart Chutney


Monday

Breakfast:

Lunch:

Dinner:

Banting Cottage pie - for beginners replace Cauli Mash with Sweet Potato Mash

Tuesday:

Breakfast:

Lunch:

Leftover Banting Cottage Pie (Same mantra as above)

Dinner:

Banting Moussaka - Kim Blom - for green listers - replace sweet potato with eggplant

Wednesday:

Breakfast:

Lunch:

Leftover Banting Moussaka - Same as above

Dinner:

Banting Beef Stroganoff (Green listers use zoodles, beginners use butternut spaghetti)

Thursday:

Breakfast:

Lunch:

Leftover Banting Beef Stroganoff (Green listers use zoodles, beginners use butternut spaghetti)

Dinner:

Chicken Pieces coated in Cajun Spice with roasted Vegetables (include butternut for beginners)

Friday:

Breakfast:

Lunch:

Dinner:

Chicken and Butternut soup (Green Listers replace Butternut for Pumpkin) with a side of Bone Broth Bread

Saturday:

Breakfast:

200ml Double Cream Yoghurt with 3 tbs Granola and a small apple for beginners

Lunch:

Leftover Chicken and Butternut soup (Green Listers replace Butternut for Pumpkin) with a side of Bone Broth Bread

 Supper:

Lamb Stew (can replace lamb with chicken or beef) Served with Cauliflower rice

Sunday:

Breakfast:

Lunch:

Seed Crackers served with cream cheese
Include a small apple for beginners

Dinner:


After preparing meals for this weeks meal plans - you will be left with 24 portions of meals that you can freeze for the weeks to come.

Monday

Breakfast:

150ml Double Cream Yoghurt with 3 tablespoons Granola

Lunch:

Dinner:

Banting Lasagne - served with a portion of Coleslaw


Tuesday:

Breakfast:

Banting Omelette with fillings of your choice

Lunch:

Leftover Banting Lasagne

Dinner:


Wednesday:

Breakfast:

Scrambled Eggs with mushrooms

Lunch:

Meatballs with leftover Warm Salad

Dinner:

Heba Based Pizza with toppings of your choice

Thursday:

Breakfast:

Leftover Heba Based Pizza

Lunch:

Leftover Meatballs with some steamed Gem Squash and butter

Dinner:

Chicken coated with a Moroccan Spice Rub served with the braai salad

Friday:

Breakfast:

Lunch:

Dinner:

Banting Bolognese Sauce served on Zoodles

Saturday:

Breakfast:

Fried eggs served with leftover Cheesy Caulibroc Strips

Lunch:

Leftover Banting Bolognese Sauce served on Zoodles

Supper:


Sunday:

Breakfast:

Lunch:

Seed Crackers served with cream cheese and salami

Dinner:

Chicken Curry with Cauliflower rice.

After preparing the meals for this weeks meal plans, you will be left with 12 portions of meals that you can freeze for the weeks to come.


The meal plans with the portions of foods in the recipes above may seem a little excessive, but the idea is to build a stock of ready-meals you can just take out the freezer the night before for lunch the next day or that morning for dinner - so you're prepared for whatever life throws at you.

That's probably one of the hardest things about Banting - not having the real option of LEGAL ready meals - but if you make extra portions like above  - you will never have a problem again!


The rules are:

  1. You can change the meals in the above plans to suit you - have a look at others from this list - but beginners must still have the orange list items suggested and green listing banters must have the green list counterparts. Also remember that the shopping list is made for the meals suggested, so go through the meal you're crossing off YOUR list and omit those items from the shopping list for you.
  2. You can skip anyone of the meals (Id suggest either breakfast or lunch as you need the supper for the leftovers for lunch the next day!) - if its lunch, 
  3. If you MUST snack, go for fatty biltong, a boiled egg, cucumber with cream cheese on top - those types of things. Snacking is strongly discouraged - the shopping list above does not include snacking items...
  4. If the sweet craving attacks, have a glass of water. If its still there after 5 minutes - have a tablespoon of cream cheese...if STILL there, make one of these LEGAL desserts - but please don't do it too often - we are trying to wean ourselves off the need for sweetened goods altogether: Banting Chocolate Mousse OR Dairy Free Banting Chocolate Mousse OR Mini Lemon or Lime Cheesecakes - please remember that the shopping list above does not include ingredients for these extras...
  5. Do not cheat at all. Rather have a legal item from the many recipes available - the results of your progress are up to you...
  6. The most important rule is:
READ THE BEGINNERS GUIDE (PINNED POST) on
Banting 7 Day Meal Plans Facebook Group
this document has a wealth of information on what to expect when Banting!

If you have any questions - Please don't hesitate to post it on the Banting Group in the link above!

NEXT UP: "The Carb Wise APP Challenge"
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