Showing posts from October, 2017

Coconut Yeasty Bread

Yessss, finally did it! My husbands comments: "You can't taste coconut, its not damp like other breads...and tastes great."

85g coconut flour 50g psyllium husk 1 tbs honey 1 pkt active dry yeast 300ml warm water 9 eggs 1 tsp salt

Preheat oven to 180C Prepare loaf pan by greasing and lining with baking paper Mix together water, honey and yeast. Beat eggs until foamy and increased in volume. In a separate bowl mix psyllium, coconut and salt - set aside. Mix yeast mixture with eggs, and then fold in flour mixture till incorporated. Place in prepared loaf tin. Bake for 60mins or until top has risen and browned. Allow to cool completely before slicing. Enjoy.

Spicy Banting Jerk Chicken

Ingredients:4 chicken fillets
1 tsp ground allspice/pimento
1/4 tsp ground cinnamon
3 tbs sweetener
1.5 tsp crushed chillies (dried)
1/4 tsp ground cloves
1/4 tsp ground cumin/jeera
2 tsp salt
1 tsp black pepper
6 tbs olive oilMethod:Mix all spice ingredients together with olive oil to make a paste.
Coat chicken fillets and place in a sealed zip lock bag.
Allow to marinate for at least 8 hours (preferably overnight).
Grill or braai until cooked through.

Peanut Butter and Chocolate Tart - Joelle Naude

Peanut butter and chocolate Tart by Joelle Naude.
Crust Ingredients
1cup almond flour 1cup fine desiccated coconut 2Tbsp cocoa powder 1tsp baking powder 100g butter 2Tbsp water 1Tbsp gelatine powder 2Tbsp xylitol 1egg 1tsp vanilla extract
Place almond flour, desiccated coconut, cocoa powder and baking powder in a mixing bowl. Place the gelatine powder and water in a small dish and allow to bloom. Melt the butter. Add xylitol and bloomed gelatine to melted butter and whisk till well blended. Add the butter mixture to the dry ingredients. Mix well. Add egg and vanilla extract and mix well. Press firmly into a tart shell. Bake at 180 deg for 15 min. Allow to cool before filling.
Peanut butter filling Ingredients:
1/2 cup cream cheese 1/2 cup sugar free peanut butter 50 ml cream 2Tbsp salted butter 1/4cup powdered xylitol.
Beat all ingredients together untill light and fluffy. Fill the baked tart shell and refrigerate.
Chocolate topping Ingredients:
100g 80% lindt 75ml cream 2Tbsp powdered xylitol

Banting: How to Start, the right way!

Things all Banting Beginners should know: Eat: All Meats (except polonies or viennas), offal, fish, eggs, vegetables, natural fats (like butter, EVOO, holsum, ghee, coconut oil).Avoid: Sugar, sweets, chips, chocolates and starchy foods like bread, pasta, pastries, rice, margarine, heat extracted or hydrogenated vegetable or seed oils.Eat when you're hungry and only till you're satisfied.Try to reduce and/or limit your fruit intake, especially if they're 7g net carbs or over (Orange list).Remember to drink to thirst - around 2 litres of water a day.Stick to water, tea or coffee - an generally only 2-3 cups of coffee per day.The best way to start is to ease yourself into low carb by first including orange list, then slowly working your way down to strict green list. What this does is minimises the effects of low carb (headaches, fatigue, etc)Remember that this is a low carb, medium protein high fat lifestyle - what this means is that most of our "fuel" is i…

Cinnamon Crunch Granola

Ingredients:1.5 cup nuts
1 cup coconut flakes
1/2 cup sunflower seeds
1/4 cup sesame seeds1/4 cup pumpkin seeds
2 tsp cinnamon
2 tbs Coconut oil
1 tbs sweetenerMethod:
Preheat oven to 160C.Melt coconut oil,  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

Coconut Chocolate

Ingredients: 125ml Coconut oil 125ml Butter 4 tbs Sweetener 3 tbs Nut butter and extra for cups 4 tbs Cocoa  30g coconut flakes
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. Chop and lightly toasted coconut flakes in pan u til slightly browned. Spread the coconut flakes between the molds. Throw the chocolate mix over the top and bump slightly. Fill to the top and refrigerate. Store in an airtight container in the fridge.

Mint Chocolates

125ml Coconut oil
125ml Butter
4 tbs Sweetener
3 tbs Nut Butter 4 tbs Cocoa  8 tbs coconut oil 1 tsp drops pepper oil 2 tbs sweetener
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. Fill mold 3/4 way up and refrigerate. In a microwaveable bowl, mix together coconut oil, sweetener and peppermint oil. Microwave on high for 2 mins. Whisk for a bit then pour a thin layer on top of the choice that you refrigerated. Refrigerate until completely set. Pop out of mold and enjoy. Store in airtight container in fridge.

Sugar free Jelly babies

The original recipe of this was made by Lucille Lennon. I didn't want to limit to one flavor so switched it up a bit...below is the recipe PER flavor.
1 sachet/scoop footys flavored powdered cool drink 25g gelatin 100ml boiling water

In a microwaveable bowl, add boiling water, then powdered cool drink and gelatin. Whisk together, then pop into microwave for 40 seconds. Stir and pour into molds. Allow to set completely before removing. Store in an airtight container and enjoy as desired!

Plated Portions

In  this post you will find plates analysis, common misconceptions blown out the water, and some general info on whether or not your portions are correct.
24/10/17 Chicken Drumstick and 3 boiled eggs

The comments on this post were ALL similar. "Too much protein" "Too little fat"

However - this was not the case at all. After filling it in on the app for the member, it equated to 2 fats and 1 protein.
What have we learnt? Fats don't need to be visual.

Coco-pine refresher

Makes 2lt. 20g net carbs per 2lt.
1 tin coconut milk 110g finely chopped pineapple 1 tray ice 1/2 tsp rum flavoring oil (optional) 2 tbs sweetener (or to taste)
Add coconut milk, rum flavouring, sweetener and ice to blender, and blend until ice is crushed. Pour into a jug, add chopped pineapple and stir. Decant into glasses and enjoy.

Peri Peri Chicken Hearts

Chicken hearts Olive oil Salt and pepper to taste Carb Smart Peri Peri sauce
Trim hearts. Rub hearts withplive oil, salt and pepper, then use about 1 tablespoon of carb smart Peri Peri sauce per normal size skewer. Braai until done, using the peri peri sauce as basting. Enjoy!

Lemon and Herb Chicken Feet

Chicken feet Carb Smart Lemon and Herb Olive oil Salt and pepper to taste

Clean chicken feet. Season and place a tsp oil on each foot, along with a tbs of lemon and herb carb smart sauce. Rub sauce into feet, pop into a bag and allow to marinate for at least 2 hours. Grill or braai, and baste with leftover sauce in packet, until cooked. Enjoy!

Strawberry Frozen Yoghurt

200ml double cream yoghurt 4 large strawberries Sweetener to taste (optional)

Place ingredients in a blender and blend until smooth. Place in the ice cream pop molds of choice and allow to freeze for 8 hours before enjoying.
Great for kids!!

Flourless Peanut Butter Biscuits

Really Simple, Really Easy, Really good- but there's a catch. Before I give you the recipe, its important to be aware of the following:
1. This IS peanut butter. So what? Well, at 9g carbs per 100g, its orange list firstly, but secondly it does have a high level of omega 6. The best thing for you do to on the days you will have this would be to make fish one of your meals for the day. 2. You can counter the omega 6 issue by using a different nut butter such as almond or macadamia. Macadamia nut butter would actually be a better choice because it is lower in carbs. Almond butter also falls under the orange list.
At the bottom of the recipe will be the nutritional information for the whole recipe including fats, proteins and carbs for the entire recipe, and I will calculate per biscuit for you too.
Variations of this include:
Add some cocoa to make chocolate biscuits. Add some choc chips to make choc chop biscuits. Add some extra chopped nuts to give it a nutty crunch biscuit feel. …

Banting Chili Con Carne

300g mushrooms, chopped 400g mince of choice 2 spring onions, chopped 1 tin chopped tomatoes 1 tin tomato paste 2 tsp chilli powder 2 jalapeños, choppd 2 tbs oil of choice 1 tbs smoked paprika Salt and pepper to taste 1 red pepper, chopped 1 tsp cinnamon
Place oil in pot, add mince, spring onion and mushrooms. Fry until cooked through. Add jalapeños, chilli powder and red pepper, then tomato paste and tinned tomatoes. Stir to mix. Add 1/2 cup water. Allow to cook, covered on medium heat for 10 minutes. Remove cover, add  cinnamon and smoked paprika, with salt and pepper to taste, and cook until liquid has reduced, and sauce thickened.
Serve with Banting Nachos, and all the sides. Enjoy!

Creamy Ham and Mustard Cauliflower Bake

1 cauliflower Salt and pepper to taste 150ml cream 2 tsp mustard powder 1/2 cup grated cheese 2 tbs cream cheese 1.5 tbs heba pap OR 2 tbs almond flour OR 2 tbs sunflower seed flour If using something other than heba pap, add 1/2 tsp psyllium husk 2 slices green list ham of choice, chopped Grated Cheese for the top

Place cauliflower florets in oven dish. In microwaveable bowl, mix mustard powder, cream cheese, 1/2 cup grated cheese and cream and microwave on high for two mins, mix well. Add flour of choice, mix well. Throw chopped ham over cauliflower. Pour creamy mix over cauliflower and ham. Grate cheese for the top. Bake at 180C for 40 mins and/or top is browned.

Cheesy Smokey Bread Sticks

One of the first (and only) types of bread things my kids liked was a bread stick style thing i used to make from scratch. This recipe is very similar in texture and taste - the big difference being that it's oh so tasty and oh so healthy to match. Sonnett van Zyl posted a recipe from a website called "myoregonkitchen" - but it looked a bit complicated with food processors and freezing stuff beforehand - this is my version! There are a few tips that you need to know about though: This needs to be eaten on the day you make it. The recipe is small in quantity enough to do that though - especially if its to be shared. Why? Because if you leave them out they lose their crispness. You could however place them in a ziplock till the next day or so.DO NOT overmix the egg whites once whipped and you're adding the new ingredients - you will be beating all the air out.

So easy even a 5 year old can do it...view the how to video here!

 4 large egg whites
A pinch of Cream o…

Caulibroc Spring Onion Cheesy Bake

1 broccoli 1 cauliflower Salt and pepper to taste 150ml cream 1 spring onion 1/2 cup grated cheese 2 tbs cream cheese 2 tbs heba pap OR 3 tbs almond flour OR 3 tbs sunflower seed flour Grated Cheese for the top
Place cauliflower and broccoli florets in oven dish. In microwaveable bowl, mix spring onion, cream cheese, 1/2 cup grated cheese and cream and microwave on high for two mins, mix well. Add flour of choice. Pour over caulibroc. Bake at 180C for 25mins. Remove from oven and place grated cheese on top. Bake for a further 15 mins, until browned and cauliflower cooked through.

Stephen's Stir-fry

1/3 green cabbage 1/2 red cabbage 1 spring onion 1 thumb ginger 2 tbs garlic 350g chicken fillets 1 large carrot 1 red pepper 100g mushrooms 1 jalapeño 5 baby corn spears 2 tbs SOTE chicken mix 2-3 tbs olive oil Salt and pepper to taste

Slice chicken fillets, and marinade in chicken mix spice. Finely slice cabbages, pepper, mushrooms, jalapeño and spring onion. Finely chop garlic and ginger. Cut baby corn spears in half or 1/4. Julienne carrot. Place 2 tbs olive oil in hot pan and start frying off the vegetables, starting with garlic and ginger - until they are the desired texture- add salt and pepper to taste - we do it so that its still crunchy. Remove vegetables from pan, add the extra tbs olive oil and fry the chicken. Fry until completely cooked. Add back the vegetables and mix well. Serve immediately.
Its great reheated too. Enjoy!

Layered Chocolate and Vanilla Mousse

500ml fresh cream 3-4 tbs cocoa 3 tbs sweetener (or to taste) 2 tbs gelatin powder 2 tsp vanilla 80ml boiling water

Whip cream and sweetener till lightly whipped. Divide into two. Add boiling water to gelatin and whisk. Add to half the mixture, add vanilla and whip until stiff. Add cocoa to second bowl, whisk until well incorporated and stiff. Layer in glasses, and refrigerate until set. Serve after at least 2 hours. Enjoy!

Are you a Banting Boss? Take the quiz HERE!

Slow Cooked Barbeque Ribs

Ribs Carb Smart Barbeque sauce Salt and pepper to taste
Prepare ribs. Place in slow cooker or pot or pressure cooker, with enough water to take 3/4 up. Add a tsp salt and a few black peppercorns. Cook until tender. Drain and save cooking liquid (lamb stock). Place ribs in oven proof dish. Squirt carb smart over - making sure it is all covered. Bake uncovered in oven at 140C until the sauce becomes thicker and sets into the meat. Serve.

99 Days Green List Banting Challenge

The meal plan below is to be used as a guideline to give ideas on meals - if you don't like something, substitute it out for something you do like off the green list. If something is not within your budget - substitute it out for something that is within your budget. You can keep this simple by just sticking to the green list which you will find here or you can use the below meal plan to make your life easier - it is all up to you because this is YOUR journey to health.

Important information you CAN'T MISS at the bottom of the meal plan, so don't forget to scroll to the bottom to view!
How the meal plan works:
Some Meals have available recipes - to view them, click on the highlighted names and/or number options. To save this page for later use - go to Menu (Three dots in right corner) >> Open with... >> Select Chrome. Once the web page has opened in chrome, you can bookmark it for later use by also clicking on menu at the top and clicking on the star.

Day 1
Breakfast: 2