For The Love Of Banting: May 2017

Wednesday, 31 May 2017

Super simple cauliflower mash


Ingredients:

1/2 head cauliflower
2 tbs cream cheese
20g cheese
Salt and pepper to tast

Method:

In a microwaveable bowl, cook cauliflower florets with a little water on high for about 8 minutes. Salt to taste.
Drain, place in a bowl with Remaining ingredients and blend using stick blender.
Its really THAT simple!!

Sunday, 28 May 2017

Banting half moons

Wednesday, 24 May 2017

Chocolate Cupcakes with a Creamy Dreamy Chocolate Frosting



Ingredients:

1 Pack Vanilla premix
4 Eggs
2 cups milk
4 tbs sweetener
2 tsp vanilla
6 tbs cocoa

Method:

Preheat oven to 180C.
Whisk milk, eggs and vanilla together.
Add premix, cocoa and sweetener and mix well.
Bake for around 20 minutes.
Allow to cool completely before icing.

For the frosting recipe used here, find it here:

Lemon Sponge with a Lemon Cheesecake Frosting



Ingredients:

1 Pack Vanilla Premix
4 Eggs
2 cups milk
4 tbs sweetener
2 tsp vanilla
The Juice and Zest of 1 Lemon

Method:

Preheat oven to 180C.
Whisk milk, eggs and vanilla and Lemon juice together.
Add premix, zest and sweetener and mix well.
Bake for around 20 minutes.
Allow to cool completely before icing.

For the frosting recipe used here, find it here:

Vanilla Cupcakes with a Raspberry Frosting




Ingredients:

1 Pack Vanilla premix
4 Eggs
2 cups milk
4 tbs sweetener
2 tsp vanilla

Method:

Preheat oven to 180C.
Whisk milk, eggs and vanilla together.
Add premix and sweetener and mix well.
Bake for around 20 minutes.
Allow to cool completely before icing.

For the frosting recipe used here, find it here:


Chocolate Frosting - Tastes like creamy chocolate!


Ingredients:

200g butter
4 tbs xylitol icing sugar
1 tsp vanilla
100ml cream
75ml Cocoa
45ml Boiling water

Method:

Cream together butter and icing sugar ingredients until smooth.
Add vanilla and cream and mix together.
Add cocoa and mix.
Add boiling water to mixture, little by little and mix until smooth.
What you're left with is an amazing cheesecake textured and tasting frosting!
Pipe on top of cupcakes.

Cheese Cake Frosting


Ingredients:

200g butter
4 tbs xylitol icing sugar
1 tsp vanilla
100ml cream
180ml cream cheese
60ml Lemon Juice

Method:

Cream together all ingredients until smooth
What you're left with is an amazing cheesecake textured and tasting frosting!
Pipe on top of cupcakes.

Raspberry Frosting


Ingredients:

200g butter
4 tbs xylitol icing sugar
1 tsp vanilla
100ml cream
30ml cream cheese
12 raspberries

Method:

Place all ingredients in a food processor or blitz with a stick blender to combine!
What you're left with is an amazing cheesecake like frosting, perfect for a plain vanilla cupcake.

Monday, 22 May 2017

Flourless Mug Bread - Peanut Butter

So moist, so simple - a must try!

Ingredients:

1 tbs peanut butter
1/2 tsp baking powder
1 egg

Method:

Mix thoroughly until smooth.
Add to a mug or suitable microwave container.
Microwave on high for 90 seconds.
Remove and slice

There are, however, a few things you need to know before you continue with the above recipe. 

Peanuts are high in omega 6 and excess amounts may cause inflammation. 
My suggestion would be 2 things:

1. Include pilchards in your meals on the day you have the peanut butter bread.
2. Don't have it daily due to the omega 6 content.

These are the approximate nutritional values, per bread:


Flourless mug bread - Coconut butter


So moist, so simple - a must try!

Ingredients:

1 tbs coconut butter
1/2 tsp baking powder
1 egg

Method:

Mix thoroughly until smooth.
Add to a mug or suitable microwave container.
Microwave on high for 90 seconds.
Remove and slice

Saturday, 20 May 2017

Sour Cream & Chives Cauliflower Bake


Really simple to prepare with only a handful of ingredients...

Ingredients:

1 head cauliflower
125ml sour cream
50ml cream
A few sprigs chives
Salt and pepper to taste

Method:

Wash and chop cauliflower then steam until desired texture.
Mix cream, sour cream, salt and pepper together.
Place cauliflower in oven proof dish.
Add creamy mix and coat thoroughly.
Chop chives.
Sprinkle half the chives over the top, then mix in.
Sprinkle other half over the top.
Grill until browned on top! 

Flourless Chocolate Mug Cake


So simple!

Ingredients:

1 tbs sugar and salt free Peanut Butter OR any other nut butter
1 large egg
1 tsp cocoa
2 tsp sweetener
1/2 tsp baking powder
Few grains of salt







Method:

Mix all ingredients together until its a soft paste texture.
Place in mug.
Mucrowave on high for 90 seconds.
Enjoy!

Friday, 19 May 2017

Top 14 Lowest Carb Vegetables

Top 14 CommonLowest CarbVegetables

Ok ok, Some on the list are technically not a vegetable but rather classified as a fruit, but they're really good for you - and we eat them more with savoury dishes than we ever would with sweet dishes.

The list goes to show that you can definitely eat an abundance of vegetables while going low carb. Lets take spinach for example. If you're wanting to keep your carbs to 25g or less per day and you have to choose a vegetable to do so, spinach would rank up there in terms of ones to choose!

At only 1.4g net carbs, you could easily have over a kilo and a half of spinach BY YOURSELF and still have a few carbs left for your cup of coffee with cream!

Lets take something more meaty, so to speak - like Gem Squash. The flesh of an average gem squash weighs 100g. If gem squash was your choice of vegetable, you could eat 7 and a half gem squash for the day - and have some carbs to spare!

I think you're getting the idea here...

Interesting fact - Olives and Avocados have a great amount of fat too...

For instance, Avocados have a 15% fat content


And Olives have an 11% fat content!

Have a look below at the list of Lowest Carb Vegetables...
Which do you love?

Click on the image below for a high resolution image!


The ULTIMATE WEIGHT LOSS Challenge

Let me take a minute to give you a quick intro to the best Banting invention there ever was and ever will be.
Banting Ratios
(which were invented by Rita Fernandes Venter)



This Challenge is starting on 31st July 2017.


Now, how it works, is it takes your weight, height, gender and level of physical activity into account when it works out specific Banting Ratios related to all your personal stats.

It gives you the exact amount of protein, fat and carbs you should/can eat to optimize weight loss, but do so without the use of supplements, or crazy crash dieting. You eat delicious foods, real foods that provide nutrients that are important for you.

This allows you to LOSE the MOST weight in the shortest amount of time - while still banting properly and putting your health first!

Below, we have carefully worked out meal plans for all the ratios provided.
They include ALL the meals, every item has been added to the Carb Wise App for exact portions. You can use one of the below meal plans if you want - or you can work out your own based on your ratio. 

To work out your ratios, and for more info on how to work the app, please follow this link:



Carb Wise Tutorials




THE MEAL PLANS:





If your ratio works out to be 5 Fats, 3 Proteins and 1 Carb, your meal plan is:




If your ratio works out to be 6 Fats, 3 Proteins and 1 Carb, your meal plan is:




If your ratio works out to be 7 Fats, 3 Proteins and 1 Carb, your meal plan is:



OR





If your ratio works out to be 8 Fats, 4 Proteins and 1 Carb, your meal plan is:






If your ratio works out to be 9 Fats, 4 Proteins and 1 Carb, your meal plan is:






If your ratio works out to be 10 Fats, 4 Proteins and 2 Carbs, your meal plan is:




If your ratio works out to be 10 Fats, 5 Proteins and 2 Carbs, your meal plan is:






If your ratio works out to be 11 Fats, 5 Proteins and 2 Carbs, your meal plan is:






The Rules for the Challenge are as follows:

1. To get your ratio, you need to download the CARB WISE APP here for Android devices or here for Apple Devices.
2. After you have filled in all your relevant information into your profile and your weight under the weight tab, you then work out your ratio under the portions tab. Once you have your correct ratio - you come BACK here (so don't forget to bookmark the page) to find out which meal plan suits YOU.
3. Stick to the meal plan as much as possible.
4. Only weigh yourself before and after the challenge.

  • 5. Try to keep it green list. If you add in some orange list items, make sure its within your ratios. Red list is a complete no no.
6. Remember that the ratio is the maximum amount you can have, per day, for weight loss. See it as a "cap" or a "highest amount you can have" rather than a target that must be reached every day. If you still have a fat or protein left, its fine. We just suggest that those doing the 5 Fats, 3 Protein and 1 carb stick to their ratios as much as possible as we don't want anyone under eating!!
7. If your ratio is greater than those pictured above, you could either adapt those from above or double up on the smaller ones making minor adjustments.
8. If you have any questions, please don't hesitate to post them on Banting 7 Day Meal Plans

Wednesday, 17 May 2017

The Banting Caloric Food Pyramid

Gone are the days of the old food pyramid where most of our calories came from high carb starchy foods that just continued to make us more and more sick, and more and more dependent on their high carb junk.

Along came Banting!
With Banting, our plates may be full of mostly green list vegetables, but we are getting most of our fuel/calories from the healthy fats we consume.




Fats are an important cornerstone of this way of eating. 
Use the pyramid above to have a better understanding of this...

Lemon and Ginger Hot Toddy


Ingredients:

Juice and zest one 1 lemon
80g grated ginger
2-3 tbs xylitol (or to taste)
250ml water

Method:

Zest and juice one lemon.
Peel and grate ginger.
Add all ingredients to a pot, including halved juiced lemons.
Cook on medium heat for about 20-30 mins.
Strain and squeeze out as much moisture from the solid materials.
Allow to cool and store in cm glass jar or bottle in fridge.

To prepare hot toddy:

Place 3 tbs cordial to 200ml boiling water.
Mix well and drink once you can handle the heat.


Hearty Oxtail Stew

Oxtail is often expensive for us, so when I find it on special, we usually take the opportunity to treat ourselves.



Ingredients:

800g Oxtail
300g baby onions
3 large carrots
1/2 leek
1 punnet mushrooms
350ml red wine
salt and pepper to taste
2 tbs herbs
1 tbs coconut oil

Method:

Melt coconut oil in pressure cooker pot (alternatively, you can use haybag, normal pot on low or slow cooker).
To this, Add the oxtail, salt and pepper.
Brown the oxtail on all sides.
Clean the mushrooms, wash and peel the onions, same with leeks and carrots, and chop carrots into chunks.
Add the mushrooms, onions, leek and carrots and allow to "sweat off".
Add the Herbs and wine and top the pot up with water (Depending if you use a pressure cooker)
Allow to come to pressure if using a pressure cooker, turn the heat down to medium and cook for around 40 minutes.

Enjoy with roasted pumpkin and caulibroc rice!


Monday, 15 May 2017

Raspberry Muffins



Ingredients:

1 Pack Vanilla premix
4 Large Eggs
1.5 cups milk or water
4 tbs sweetener of choice
1 tsp vanilla
1/2 punnet raspberries


Method:

Preheat oven to 180C.
Prepare muffin pan.
In a bowl, mix together Vanilla X with Sweetener.
In a separate bowl, mix together the rest of the ingredients.
Add Vanilla X mix to the wet ingredients and mix well.
Separate between the 12 muffin cases.
Bake for approximately 20 minutes, or until toothpick inserted comes out clean.

Double Chocolate Chip Muffins




Ingredients:

1 Pack Vanilla premix
4 Large Eggs
1.5 cups milk or water
4 tbs sweetener of choice
1 tsp vanilla
3 tbs Cocoa
60-80g chopped caring candies or 85% or higher chocolate

Method:

Preheat oven to 180C.
Prepare muffin pan.
In a bowl, mix together Vanilla X with Sweetener.
In a separate bowl, mix together the rest of the ingredients.
Add Vanilla X mix to the wet ingredients and mix well.
Separate between the 12 muffin cases.
Bake for approximately 20 minutes, or until toothpick inserted comes out clean.

Lemon Muffins




Ingredients:

1 Pack Vanilla premix
4 Large Eggs
1.5 cups milk or water
4 tbs sweetener of choice
1 tsp vanilla
Zest of 1 lemon
3 tbs lemon juice

Method:

Preheat oven to 180C.
Prepare muffin pan.
In a bowl, mix together Vanilla X with Sweetener.
In a separate bowl, mix together the rest of the ingredients.
Add Vanilla X mix to the wet ingredients and mix well.
Separate between the 12 muffin cases.
Bake for approximately 20 minutes, or until toothpick inserted comes out clean.

Mocha Choca Muffins



Ingredients:

1 Pack Vanilla premix
4 Large Eggs
1.5 cups milk or water
4 tbs sweetener of choice
1 tsp vanilla
1 tbs cocoa
1 tbs coffee mixed with 2 tbs boiling water 

Method:

Preheat oven to 180C.
Prepare muffin pan.
In a bowl, mix together Vanilla X with Sweetener.
In a separate bowl, mix together the rest of the ingredients.
Add Vanilla X mix to the wet ingredients and mix well.
Separate between the 12 muffin cases.
Bake for approximately 20 minutes, or until toothpick inserted comes out clean.

Peanut Butter Muffins



Ingredients:

1 Pack Vanilla premix
4 Large Eggs
1.5 cups milk or water
4 tbs sweetener of choice
1 tsp vanilla
3 tbs peanut butter

Method:

Preheat oven to 180C.
Prepare muffin pan.
In a bowl, mix together Vanilla X with Sweetener.
In a separate bowl, mix together the rest of the ingredients.
Add Vanilla X mix to the wet ingredients and mix well.
Separate between the 12 muffin cases.
Bake for approximately 20 minutes, or until toothpick inserted comes out clean.

Vanilla Muffins




Ingredients:

1 Pack Vanilla  premix
4 Large Eggs
1.5 cups milk or water
4 tbs sweetener of choice
1 tsp vanilla

Method:

Preheat oven to 180C.
Prepare muffin pan.
In a bowl, mix together Vanilla X with Sweetener.
In a separate bowl, mix together the rest of the ingredients.
Add Vanilla X mix to the wet ingredients and mix well.
Separate between the 12 muffin cases.
Bake for approximately 20 minutes, or until toothpick inserted comes out clean.

Thursday, 11 May 2017

What 25g Net Carbs Look Like - Part 3

Are fruits your things?
Do you feel like you're missing out?
Have a look at what your entire net carb allowance of fruits looks like...


Please note below does not mean you can, for example, have 2 and a half medium apples a day - it means if you do, you cant have any dairy, nuts or vegetables for the day. The chances of being kicked out of ketosis is pretty high too...so choose wisely!

Wednesday, 10 May 2017

What 25g Net Carbs look like - Part 2


It will always be better having green/orange list fresh produce - but be careful as some could catch you unawares.

3 medium onions or 2 glasses full cream milk or amasi is basically your entire carb allowance for the day...


What 25g Net Carbs look like - Part 1


Having these items while Banting aren't really worth it.

If your goal is to be healthy, cutting them out of your diet is a good idea - but if your goal is weightloss - only one portion as listed in the graph below is your entire carb allowance for the day - what do you think?

With the exception of the Banana, the rest are all red listed - and clearly for good reason!

Look at their carb values per 25g net carbs - is it worth it?

(Click on image to enlarge)

Green List Jam - Cowboy Candy - Sonnett Van Zyl

Something different!
Prickly pear Jam ,  also known as
 'cowboy candy'
And before you ask, yes they are green list and below 5g carbs per 100g , so totally legit


I had a few lonely prickly pears that I was gifted a while back and they have all ripened at once and didn't want them to go to waste , so I decided to try something different.
To be honest, I love it and you would too if you are a fan of melon and ginger jam. The ginger is optional and can be left out.

I used Suki as the sweetener , which is a blend of stevia and xylitol to make this and reduced beautifully to make the syrup liquid and the natural pectin from the fruit assists in thickening naturally too

I made a small batch with the 5 I had , but I reckon 1kg should easily fill one jar.


Ingredients:

1kg prickly pears  (peeled, rinsed and cut into cubes)
1 tbs fresh ginger , grated **(optional)
vanilla beans **(optional)
6 to 7 Tbsp xylitol
Enough water to cover them  


Method:

In a pot , place the diced prickly pears and add the water and sweetener . Make sure you have sufficient water to cover them

Bring to a rapid boil for around 5minutes
Reduce the head to low and continue to cook for another 40minutes or until the liquid has reduced almost more than half and the fruit is soft and slightly translucent.

Allow to cool slightly and transfer into a clean sterilized  jar.
Refrigerate

Enjoy on banting seed crackers or banting bread or as an accompaniment with cheese

Baked Stuffed Cabbage - Sunet Vos Hanekom

Something new and delicious and easy to try!

Ingredients:

1 whole cabbage
100g cheese (or as needed)
100g chopped bacon
Spices of choice


Method:

Cut cabbage in slices not through
mix cheese, bacon, butter, spices, stuff the cabbage




wrap in tinfoil



bake at 180 for about 2 hours delicious 
you can play around with stuffing and use whatever you have






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