For The Love Of Banting: April 2017

Sunday, 30 April 2017

Easy Coconut-free Sunflower Microwave Bread


Coconut is not everyone'ss cup of tea, so to speak - so I thought I'd try to come up with a cost effective Mug Bread recipe that didn't contain any coconut.

Not only did this recipe hit the mark, it also toasts very well. It's actually the first low carb bread I have found to toast so well it can actually char!!!

Ingredients:

50g Sunflower Seed Flour
1.5 tbs melted Butter
1/2 tsp Baking Powder
1 Egg
Pinch of Salt

Method:

Melt the butter in the container you will be making your bread in.
In a bowl, mix together sunflower seed flour, baking powder and salt until well blended.
Add the Egg, and melted butter and mix well.
Add to the container you will be making your bread in, and smooth over the top.
Microwave on high for 1min 45 seconds,
Allow to cool completely before slicing.
Enjoy as is or toasted - both are amazing!


You have a few options when it comes to sunflower seed flour, you can buy yours from Banting Blvd (If in SA) or grind your own!

Broccoli - All you need to know!


Broccoli is a powerhouse of nutrients which originally comes from Italy where it was once known as Italian Asparagus!

Related to the cabbage, it is also considered a cruciferous vegetable.

Free 7 Day Meal Plan - Carb Wise 10:4:2 - Kim Young Blom



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, 4 Proteins and 2 Carbs.
By Kim Young Blom


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

Click on the meal plan to enlarge.

 

Examples of how it looks in the app:



Tangy Mayonnaise - the healthy way!

Move over store bought mayo, hello homemade tangy mayo!
Super simple to make, creamy and better than any other mayo I've tasted - this is definitely a keeper!


Tangy Mayonnaise
Fortheloveofbanting.com

Ingredients:

1 cup light in flavor olive oil
Or 1/2 cup each olive and avo oil
Or high oleic sunflower oil
2 tbs apple cider vinegar
1 tbs lemon juice
1 egg
1 tbs mustard
Salt to taste
2 tsp sweetener (optional)


Method:

Break egg in a beaker.
Add all other ingredients, including seasoning.
Place the stick blender in the beaker with the blade at the bottom.
Switch the stick blender on, and allow to blend.
Do not move the stick blender until the mixture starts to thicken.
Once it starts to thicken, move the blender up and down to incorporate all the ingredients.

Enjoy!

Saturday, 29 April 2017

Burnt butter and Parmesan Cauliflower Rice


Ingredients:

300g cauliflower rice
60g butter
1 tbs grated parmesan

Method:

Melt butter.
Add cauliflower rice and flatten in pan.
Allow to brown slightly, then separate and flatten again  trying until further brown.
Throw the Parmesan on top, put in an oven dish and bake in oven for a few minutes.

Thursday, 27 April 2017

Simple Raspberry Mousse


Green List Dessert? Yes please!

Ingredients:

100g raspberries
1 tbs sweetener (or to taste)
150ml fresh cream

Method:

In a bowl, whisk together cream and sweetener.
Crush raspberries then whisk some more until well incorporated.
Garnish with fresh raspberries.
Makes 4 servings.

Tuesday, 25 April 2017

Tabbouleh: Low Carb Greek Style


Ingredients:

1/2 head cauliflower, riced
1/4 red pepper, diced
2 baby marrows, diced
1 tsp garlic
1 tbs butter
Salt and pepper to taste
1/2 round of feta

Method:

In a pan, melt butter and add garlic
Add baby marrow and red pepper and fry until marrow starts caramelizing.
Add the cauliflower, salt and pepper.
Fry for a further few minutes.
Add crumbled feta and serve immediately.
Enjoy!

Lamb Lagoto (Greek Stew)


Ingredients:

4 tbs garlic crushed
600-800g fatty lamb
1 tin tomatoes
50ml lemon juice 
Salt and pepper to taste
5 tbs fresh oregano
Oil for frying

Method:

In a pot, place oil and garlic in, then lamb to seal on all sides.
Add tomato, salt, pepper and oregano.
Add about 1/2 cup water and allow to cook for around 2 hours onedium heat, covered.
Add the lemon juice and cook for a further 10 minutes.
Enjoy warm!

Monday, 24 April 2017

Homemade Butter - a How to Guide


Lets face it, butter is pretty expensive.
Often, I buy cream on special and before we get to use it all up, its gone sour. Now you can use this to make your own butter!


Here's how! I have included a YouTube video and a guide with photos...
Here's the YouTube video:







First, Gather your ingredients and either a Kitchen machine as shown or a handheld blender.
You can do it with a whisk but it may take a while!



This is what you're left with, The butter and buttermilk will separate.


Put some ice in some cold water


With your hands or a sieve, separate the Butter from the buttermilk then put the butter into the ice bath to "rinse" it. What this does is washes the buttermilk off (Less chance of the butter going off).


Press down in a dish, salt if you wish. This will allow you to remove the water from the butter.
Refrigerate and enjoy!

Sunday, 23 April 2017

Beginner Banting Budget Challenge - under R400 for 2 Weeks >> 7 Days >> 42 Meals



CHALLENGE STARTS on
1st May and Will Run until 14th May.

With the rising food costs and general cost of living we always hear how "expensive" banting is - but it really doesn't have to be. It's as expensive or as cheap as you want it to be!

I can make all the meals in week 1 below, for instance, for well under R200 if I plan ahead and buy foods when they're on special - and budget around that.

They're all pretty basic meals - nothing too left field.

The budget challenge will commence the beginning May - here is a preview.

Don't forget to click on respective recipes where applicable to see what you're making!






SHOPPING LIST

30 x eggs
1 x bunch carrots (around 10 carrots per bunch)
2 x large cabbage (8 portions per cabbage)
4 x holsum (1 tbs is a portion)
300g lamb liver
1 x tin pilchards (Saldanha lowest carb)
1 x cucumber (4 portions)
Chicken skins
3 x Tinned Tomato
2 x Tomato Paste
300g Cheese
2 Whole Avos
Sea Salt or Himalayan Salt
Pepper
Falooda seeds (At spice shop or Food Lovers Market (R5))
500g Beef mince
500g Chicken Hearts
6 x Tomatoes
3 x Gem Squash
300g Tripe
1 pack White beans
1 x 2lt Amasi
750g Chicken Livers
Atleast 100g Kidneys
1 x clean curry powder (Taj Mahal)
2 x tins tuna

Optional:
Xylitol



Week 1

Monday

Breakfast

3 Eggs fried in 1 tbs Holsum served with sliced cucumber

Cost of Meal: R5.50

Lunch

Cucumber (1/4 sliced) with Amasi Cream cheese on top (using about 3 tablespoons amasi cream cheese)

Cost of Meal: R2.90

Dinner

Chicken Livers served with Cabbage rice fried in Holsum  (1 portion being around 1/8th of a large cabbage). (Make a double batch for lunch tomorrow too)

Cost of Meal: R7.45

Total Cost for the Day: R15.85


Tuesday

Breakfast

3 x mini quiche (Use this recipe as a base) - but instead of the given fillings, add spinach (about 1/4 of a bunch per 3 quiche) and 30g grated cheddar cheese as well.

Cost of Meal: R8.20

Lunch

Leftover Chicken Livers served with Cabbage rice fried in Holsum  (1 portion being around 1/8th of a large cabbage).

Cost of Meal: R7.45

Dinner

Cabbage Lasagne (Use this recipe as a base) but using the following for 2 portions:
1 onion, 200g Chicken hearts (chopped finely), 200g mince, 1 tin tomato, 1 tin tomato paste, 1 grated carrot, 2/8 cabbage (in leaves), 80g cheese, and amasi cream cheese (6 tbs) fried in 2 tbs Holsum

Cost of Meal: R19.10

Total Cost for the day: R34.65


Wednesday

Breakfast

Scrambled Egg, with 1 whole tomato fried in Holsum - Sliced.

Cost of Meal: R6.15

Lunch

Leftover Cabbage Lasagne (Use this recipe as a base) but using the following for 2 portions:
1 onion, 200g Chicken hearts (chopped finely), 200g mince, 1 tin tomato, 1 tin tomato paste, 1 grated carrot, 2/8 cabbage (in leaves), 80g cheese, and amasi cream cheese (6 tbs) fried in 2 tbs Holsum

Cost of Meal: R19.10

Dinner

Pilchards with steamed carrots, fried in Holsum to slightly crisp up (use 2 carrots per portion, and half the pilchards for dinner).

Cost of Meal: R8.70

Total Cost for the day: R33.95


Thursday

Breakfast

Falooda Seeds Breakfast (Use this recipe as a base) but use 150ml of Amasi to soak Falooda - sweetener optional.

Cost of Meal: R3.16

Lunch

Leftover Pilchards with steamed carrots, fried in Holsum to slightly crisp up (use 2 carrots per portion, and half the pilchards for lunch).

Cost of Meal: R8.70

Dinner

Tripe Curry (for 2 portions - 300g tripe fried in Holsum, 1 onion, 1 tbs curry powder, 1 tin tomato, 400g soaked white beans served on 1/8 cabbage rice fried in Holsum served with a budget cucumber raita (1/4 cucumber with 50ml amasi))

Cost of meal: R15

Total cost for the Day: R26.86


Friday

Breakfast

Scrambled Egg with 1/4 bunch spinach - all fried in holsum with 30g cheese and cucumber on the side (1/4 cucumber)

Cost of meal: R8

Lunch

Leftover Tripe Curry (for 2 portions - 300g tripe fried in Holsum, 1 onion, 1 tbs curry powder, 1 tin tomato, 400g soaked white beans served on 1/8 cabbage rice fried in Holsum served with a budget cucumber raita (1/4 cucumber with 50ml amasi))

Cost of meal: R15

Dinner

1 gem squash filled with 80g mince, 80g chopped hearts both fried with 1/2 onion with 60g grated cheese on top

Cost of meal: R14.20

Total cost for the day: R37.20

Saturday

Breakfast

Omelette with 1 whole chopped fried tomato fried in Holsum as a filling.

Cost of meal: R6.80

Lunch

Roasted chicken skins (200g) with raw tomato slices

Cost of meal: R3.90

Supper

Lamb liver and Onions (Use this recipe as a base) For 2 portions: 300g liver, 1 onion, 125ml amasi all fried in 2 tbs Holsum

Cost of meal: R16.40

Total cost for the day: R27.20


Sunday

Breakfast

2 Egg Fritatta with 1/4 bunch spinach and 3 tbs amasi cream cheese plus 1 whole avo. (Depending on cost) all fried in 1 tbs Holsum

Cost of Meal: R10.50

Lunch

Leftover Lamb liver and Onions (Use this recipe as a base) For 2 portions: 300g liver, 1 onion, 125ml amasi all fried in 2 tbs Holsum

Cost of meal: R16.40

Dinner

Tuna Baked Cabbage (Use this recipe as a base)  but use Holsum instead of butter and scale the recipe down to using 2/8th of a cabbage, 20g cheddar, 1 tin tuna

Cost of meal: R14.10

Total cost for the day: R41


Total cost for the 1st week: R216.71

All prices above are based on Checkers, Pick n Pay and Food Lovers Market.
If you can, purchase from street vendors, or pick up specials at Food Lovers Market and stock budget items, you can easily shave off money off this amount by doing so!




Remember you do have the option of swapping out meals for different days - but it will affect your totals. This is completely up to you and what you will like to eat though - these are just a guideline.



Week 2

Monday

Breakfast

Omelette with 1 whole chopped fried tomato fried in Holsum as a filling.

Cost of meal: R6.80

Lunch

Cheesy warm Tuna Salad: 1 tin tuna, 1 portion grated cabbage, 1 grated carrot all mixed and fried in holsum. Remove from heat then top with 30g cheddar

Cost of Meal: R15.65

Dinner

Chicken Liver Curry (Make 2 portions)

Cost of Meal: R7.75

Total Cost for the Day: R30.20


Tuesday

Breakfast


Scrambled Egg, with 1 whole tomato fried in Holsum - Sliced.


Cost of Meal: R6.15

Lunch

Leftover Chicken Liver Curry

Cost of Meal: R7.75

Dinner

Minced Beef and Chicken Heart Cheesy Patties (Make double this recipe)
Served with Sauteed Cabbage as a base

Cost of Meal: R8-65

Total Cost for the day: R22.25


Wednesday

Breakfast


3 Eggs fried in 1 tbs Holsum served with sliced cucumber



Cost of Meal: R5.50


Lunch

Leftover Minced Beef and Chicken Heart Cheesy Patties (Make double this recipe)
Served with Sauteed Cabbage as a base

Cost of Meal: R8-65


Dinner

Braai'ed Chicken Hearts (2 skewers) served with Steamed and Stir fried Carrots (2) and Half Mashed Gem Squash (Make double portions - so 4 skewers)

Cost of Meal: R9.30

Total Cost for the day: R23.45


Thursday

Breakfast


2 Egg Fritatta with 1/4 bunch spinach and 3 tbs amasi cream cheese plus 1 whole avo. (Depending on cost) all fried in 1 tbs Holsum

Cost of Meal: R10.50

Lunch

Leftover Braai'ed Chicken Hearts (2 skewers) served with Steamed and Stir fried Carrots (2) and Half Mashed Gem Squash (Make double portions - so 4 skewers)

Cost of Meal: R9.30

Dinner

Curried Chicken Feet served with fried cabbage rice in holsum
(Make a double portion)

Cost of meal: R9

Total cost for the Day: R28.80


Friday

Breakfast


Falooda Seeds Breakfast (Use this recipe as a base) but use 150ml of Amasi to soak Falooda - sweetener optional.



Cost of Meal: R3.16

Lunch

Leftover Curried Chicken Feet served with fried cabbage rice in holsum
(Make a double portion)

Cost of meal: R9

Dinner

Tuna Egg muffins x 3 with half gem squash mashed, sauteed cabbage in holsum

Cost of meal: R8.60

Total cost for the day: R20.76


Saturday

Breakfast


3 x mini quiche (Use this recipe as a base) - but instead of the given fillings, add spinach (about 1/4 of a bunch per 3 quiche) and 30g grated cheddar cheese as well.



Cost of Meal: R8.20


Lunch


Tuna Egg muffins x 3 with half gem squash mashed, sauteed cabbage in holsum

Cost of meal: R8.60

Supper

Chicken Livers served with Cabbage rice fried in Holsum  (1 portion being around 1/8th of a large cabbage). (Make a double batch for lunch tomorrow too)

Cost of Meal: R7.45

Total cost for the day: R24.25


Sunday

Breakfast



Scrambled Egg with 1/4 bunch spinach - all fried in holsum with 30g cheese and cucumber on the side (1/4 cucumber)


Cost of meal: R8

Lunch

Leftover Chicken Livers served with Cabbage rice fried in Holsum  (1 portion being around 1/8th of a large cabbage). (Make a double batch for lunch tomorrow too)

Cost of Meal: R7.45

Dinner

"Steak" (50g mince) and Kidney (100g) fried in holsum with 1/2 onion and 1 tomato served with sauteed cabbage fried in holsum

Cost of meal: R11.95

Total cost for the day: R27.40


Total cost for the 2nd week: R177.11

All prices above are based on Checkers, Pick n Pay and Food Lovers Market.



If you can, purchase from street vendors, or pick up specials at Food Lovers Market and stock budget items, you can easily shave off money off this amount by doing so!



TOTAL COST FOR THE 2 WEEKS COMBINED:
R393.82

RULES:

1. NEVER Red list. Orange list is occasional so see how that fits into YOUR banting journey
2. Have a look at our Banting Info links - there is a wealth of information there regarding various "side effects" of banting.
3. Read the Beginners Guide to Banting which can only be found in Banting 7 Day Meal Plans
4. Ask as many questions as you possibly can after reading the Beginners guide. We want you to understand Banting, and as much about it as possible.
5. Stick as much to the plan as possible, you can substitute one fat our for another - as in Butter for Holsum - but this WILL affect the costs per meal.
6. ENJOY IT and EMBRACE IT. This will become your new favourite thing!
7. Write down a short note - 5 pointers on there as to WHY you want to Bant, what motivates you to do it be it health or weight - and keep it with it you. I promise it helps.
8. Last but not least, Save this Budget Tips List to help you SAVE for the future weeks and months to come:




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