Wednesday, 18 May 2022

Vegetable Atchar - Miriam Tar

 Can't afford the expensive Banting Friendly atchars? Make your own!





Ingredients and Method accompanied by pictures, below.




Heat up 1.5 cups olive oil, add mustard seeds and once bubbling, remove from heat and allow to cool.



Chop veg - around 2 cups of each, if cabbage is very fresh, add 3 cups.




Boil a kettle of water, then boil the vegetables for around 3 to 4 mins 


Add half cup apple cider vinegar and boil for a further 1 minute.



Drain




Add all spices to your plate

1 TBS garlic

3/4 fresh chillies

Some whole chillies

1 bay leaf

1 TBS salt of preference

1 TBS mustard seeds

1/2 tsp turmeric

1 tsp black pepper

3 TBS paprika and chilli powder, mixed

1 tsp Dijon mustard




Put some of the heated oil in a pot, add the garlic first and fry for a bit, then add the rest of the spices. Fry for a minute or two.




Add the vegetables, coat with spices, then add the remaining oil.

Mix well. 


Bottle in jars and allow to cool completely before refrigerating.



Thursday, 31 March 2022

March 2022 Banting Lists


Get our updated lists below - can you spot the new items?



But first - did you know that we have these two awesome books available?
They're everything you need - from how to bant, to recipes, meal plans, inspiration and more!


 



Banting 7 Day Meal Plans: Vegetarian

Available here:


CarbsmartTakealotLoot


Our First book, Banting 7 Day Meal Plans

Available here:


CarbsmartCaring candiesLootTakealot


Now, onto our lists...


To Save, open in browser, click on the image, then save. It's as simple as that!






Friday, 4 March 2022

Coconut Pancakes/Flapjacks - Nthabeleng Setona

 


Ingredients: 

3 Eggs

2 TBS Coconut flour

1 TBS olive oil

1 TBS honey

Dash of vanilla

Pinch of salt


Method:

Mix ingredients well until a smooth batter is achieved - and fry off tablespoons of mix in approved oils or butter.


Monday, 3 January 2022

Keep It Clean - Go Green 99 Day Challenge



Prizes relate to joining Banting 7 Day Meal Plans on Facebook Only.


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.



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.
Some are from the Banting 7 Day Meal Plans books, in which case these will direct you to a page you may be able to purchase the book from.

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 Scrambled eggs in 1 tbs oil of choice with grated cheese & 1/2 an avo

Dinner:



Day 2
Breakfast:
2 x fried eggs in 1 tbs oil of choice with 2 slices cheese & 1/2 an avo

Lunch: Leftovers from the night before

Dinner:

Day 3
Breakfast:
2 egg egg roll fried in oil of choice stuffed with chopped ham and cheese with 1/2 an avo on the side

Lunch: Leftovers from the night before

Dinner:

Day 4
Breakfast:

Lunch: Seed Crackers with topping of choice ie Salami, Cream Cheese, mussels or oysters in spring water or olive oil, various cheeses or liver pate.

Dinner:
Chicken Curry of choice with pap 

Day 5
Breakfast:
Breakfast Pizza - with toppings of choice

Lunch: Leftovers from the night before

Dinner:
 Curry with Cauliflower Rice OR pap of choice  or Roti

Day 6
Breakfast:
Stuffed omelette with bacon and cheese

Lunch: Leftovers from the night before

Dinner:
Pizza  with toppings of choice

Day 7
Breakfast:

Lunch:
Chicken Salad

Dinner:
Pork chop with creamed spinach and fried baby marrows

Day 8
Breakfast:
3 x banting breakfast muffins with whole avo

Lunch:
Tuna & Mayo Cups

Dinner:
Banting Friendly Wors with Coleslaw

Day 9
Breakfast:
2 x boiled eggs, mayo, raw chopped cabbage, 2 slices of allowed ham of choice

Lunch:

Dinner:
Grilled chicken pieces with cauliflower bake of choice (Choose from 1, 2, 3, or 4)

Day 10
Breakfast:
Yogurt with 3 tbs mixed seeds

Lunch: Leftovers from the night before

Dinner:



Day 11
Breakfast:
2 Scrambled eggs in 1 tbs oil of choice with grated cheese & 1/2 an avo

Bunless Cheeseburger & salad of choice (Choose from THESE)

Dinner:

Day 12
Breakfast:
2 x fried eggs in 1 tbs oil of choice with 2 slices cheese & 1/2 an avo

Lunch:
Few slices Ham with some sliced cheese, olives, cocktail tomatoes and cottage cheese

Dinner:
Quiche with filling of choice served salad of choice (Choose from THESE)

Day 13
Breakfast:
2 egg egg roll fried in oil of choice stuffed with chopped ham and cheese with 1/2 an avo on the side

Lunch: Leftovers from the night before

Dinner:
Bolognese with Zoodles OR Cauliflower Rice OR Sliced and fried Cabbage

Day 14
Breakfast:

Lunch: Leftovers from the night before

Dinner:
Braaied or Grilled Chicken or meat of choice with Salad of choice (Choose from THESE)

Day 15

Breakfast:
Breakfast Pizza - with toppings of choice

Lunch: Egg Salad

Dinner:

Day 16
Breakfast:
2 Scrambled eggs in 1 tbs oil of choice with grated cheese & 1/2 an avo

Dinner:

Day 17
Breakfast:
2 x fried eggs in 1 tbs oil of choice with 2 slices cheese & 1/2 an avo

Lunch: Leftovers from the night before

Dinner:

Day 18
Breakfast:
2 egg egg roll fried in oil of choice stuffed with chopped ham and cheese with 1/2 an avo on the side

Lunch: Leftovers from the night before

Dinner:

Day 19
Breakfast:

Lunch: Seed Crackers with topping of choice ie Salami, Cream Cheese, mussels or oysters in spring water or olive oil, various cheeses or liver pate.

Dinner:
Chicken Curry of choice with pap 

Day 20
Breakfast:
Breakfast Pizza - with toppings of choice

Lunch: Leftovers from the night before

Dinner:
 Curry with Cauliflower Rice OR pap of choice  or Roti

Day 21
Breakfast:
Stuffed omelette with bacon and cheese

Lunch: Leftovers from the night before

Dinner:
Pizza  with toppings of choice

Day 22
Breakfast:

Lunch:
Chicken Salad

Dinner:
Pork chop with creamed spinach and fried baby marrows

Day 23
Breakfast:
3 x banting breakfast muffins with whole avo

Lunch:
Tuna & Mayo Cups

Dinner:
Banting Friendly Wors with Coleslaw

Day 24
Breakfast:
2 x boiled eggs, mayo, raw chopped cabbage, 2 slices of allowed ham of choice

Lunch:

Dinner:
Grilled chicken pieces with cauliflower bake of choice (Choose from 123, or 4)

Day 25
Breakfast:
Yogurt with 3 tbs mixed seeds

Lunch: Leftovers from the night before

Dinner:



Day 26
Breakfast:
2 Scrambled eggs in 1 tbs oil of choice with grated cheese & 1/2 an avo

Bunless Cheeseburger & salad of choice (Choose from THESE)

Dinner:

Day 27
Breakfast:
2 x fried eggs in 1 tbs oil of choice with 2 slices cheese & 1/2 an avo

Lunch:
Few slices Ham with some sliced cheese, olives, cocktail tomatoes and cottage cheese

Dinner:
Quiche with filling of choice served salad of choice (Choose from THESE)

Day 28
Breakfast:
2 egg egg roll fried in oil of choice stuffed with chopped ham and cheese with 1/2 an avo on the side

Lunch: Leftovers from the night before

Dinner:
Bolognese with Zoodles OR Cauliflower Rice OR Sliced and fried Cabbage

Day 29
Breakfast:

Lunch: Leftovers from the night before

Dinner:
Braaied or Grilled Chicken or meat of choice with Salad of choice (Choose from THESE)

Day 30
Breakfast:
Breakfast Pizza - with toppings of choice

Lunch: Egg Salad

Dinner:

Day 31
Breakfast:
2 Scrambled eggs in 1 tbs oil of choice with grated cheese & 1/2 an avo

Dinner:

Day 32
Breakfast:
2 x fried eggs in 1 tbs oil of choice with 2 slices cheese & 1/2 an avo

Lunch: Leftovers from the night before

Dinner:

Day 33
Breakfast:
2 egg egg roll fried in oil of choice stuffed with chopped ham and cheese with 1/2 an avo on the side

Lunch: Leftovers from the night before

Dinner:

Day 34
Breakfast:

Lunch: Seed Crackers with topping of choice ie Salami, Cream Cheese, mussels or oysters in spring water or olive oil, various cheeses or liver pate.

Dinner:
Chicken Curry of choice with pap 

Day 35
Breakfast:
Breakfast Pizza - with toppings of choice

Lunch: Leftovers from the night before

Dinner:
 Curry with Cauliflower Rice OR pap of choice  or Roti

Day 36
Breakfast:
Stuffed omelette with bacon and cheese

Lunch: Leftovers from the night before

Dinner:
Pizza  with toppings of choice

Day 37
Breakfast:

Lunch:
Chicken Salad

Dinner:
Pork chop with creamed spinach and fried baby marrows

Day 38
Breakfast:
3 x banting breakfast muffins with whole avo

Lunch:
Tuna & Mayo Cups

Dinner:
Banting Friendly Wors with Coleslaw

Day 39
Breakfast:
2 x boiled eggs, mayo, raw chopped cabbage, 2 slices of allowed ham of choice

Lunch:

Dinner:
Grilled chicken pieces with cauliflower bake of choice (Choose from 123, or 4)

Day 40
Breakfast:
Yogurt with 3 tbs mixed seeds

Lunch: Leftovers from the night before

Dinner:



Day 41
Breakfast:
2 Scrambled eggs in 1 tbs oil of choice with grated cheese & 1/2 an avo

Bunless Cheeseburger & salad of choice (Choose from THESE)

Dinner:

Day 42
Breakfast:
2 x fried eggs in 1 tbs oil of choice with 2 slices cheese & 1/2 an avo

Lunch:
Few slices Ham with some sliced cheese, olives, cocktail tomatoes and cottage cheese

Dinner:
Quiche with filling of choice served salad of choice (Choose from THESE)

Day 43
Breakfast:
2 egg egg roll fried in oil of choice stuffed with chopped ham and cheese with 1/2 an avo on the side

Lunch: Leftovers from the night before

Dinner:
Bolognese with Zoodles OR Cauliflower Rice OR Sliced and fried Cabbage

Day 44
Breakfast:

Lunch: Leftovers from the night before

Dinner:
Braaied or Grilled Chicken or meat of choice with Salad of choice (Choose from THESE)

Day 45
Breakfast:
Breakfast Pizza - with toppings of choice

Lunch: Egg Salad

Dinner:

Day 46
Breakfast:
2 Scrambled eggs in 1 tbs oil of choice with grated cheese & 1/2 an avo

Dinner:

Day 47
Breakfast:
2 x fried eggs in 1 tbs oil of choice with 2 slices cheese & 1/2 an avo

Lunch: Leftovers from the night before

Dinner:

Day 48
Breakfast:
2 egg egg roll fried in oil of choice stuffed with chopped ham and cheese with 1/2 an avo on the side

Lunch: Leftovers from the night before

Dinner:

Day 49
Breakfast:

Lunch: Seed Crackers with topping of choice ie Salami, Cream Cheese, mussels or oysters in spring water or olive oil, various cheeses or liver pate.

Dinner:
Chicken Curry of choice with pap 

Day 50
Breakfast:
Breakfast Pizza - with toppings of choice

Lunch: Leftovers from the night before

Dinner:
 Curry with Cauliflower Rice OR pap of choice  or Roti

Day 51
Breakfast:
Stuffed omelette with bacon and cheese

Lunch: Leftovers from the night before

Dinner:
Pizza  with toppings of choice

Day 52
Breakfast:

Lunch:
Chicken Salad

Dinner:
Pork chop with creamed spinach and fried baby marrows

Day 53
Breakfast:
3 x banting breakfast muffins with whole avo

Lunch:
Tuna & Mayo Cups

Dinner:
Banting Friendly Wors with Coleslaw

Day 54
Breakfast:
2 x boiled eggs, mayo, raw chopped cabbage, 2 slices of allowed ham of choice

Lunch:

Dinner:
Grilled chicken pieces with cauliflower bake of choice (Choose from 123, or 4)

Day 55
Breakfast:
Yogurt with 3 tbs mixed seeds

Lunch: Leftovers from the night before

Dinner:



Day 56
Breakfast:
2 Scrambled eggs in 1 tbs oil of choice with grated cheese & 1/2 an avo

Bunless Cheeseburger & salad of choice (Choose from THESE)

Dinner:

Day 57
Breakfast:
2 x fried eggs in 1 tbs oil of choice with 2 slices cheese & 1/2 an avo

Lunch:
Few slices Ham with some sliced cheese, olives, cocktail tomatoes and cottage cheese

Dinner:
Quiche with filling of choice served salad of choice (Choose from THESE)

Day 58
Breakfast:
2 egg egg roll fried in oil of choice stuffed with chopped ham and cheese with 1/2 an avo on the side

Lunch: Leftovers from the night before

Dinner:
Bolognese with Zoodles OR Cauliflower Rice OR Sliced and fried Cabbage

Day 59
Breakfast:

Lunch: Leftovers from the night before

Dinner:
Braaied or Grilled Chicken or meat of choice with Salad of choice (Choose from THESE)

Day 60
Breakfast:
Breakfast Pizza - with toppings of choice

Lunch: Egg Salad

Dinner:



Day 61
Breakfast:
2 Scrambled eggs in 1 tbs oil of choice with grated cheese & 1/2 an avo

Dinner:

Day 62
Breakfast:
2 x fried eggs in 1 tbs oil of choice with 2 slices cheese & 1/2 an avo

Lunch: Leftovers from the night before

Dinner:

Day 63
Breakfast:
2 egg egg roll fried in oil of choice stuffed with chopped ham and cheese with 1/2 an avo on the side

Lunch: Leftovers from the night before

Dinner:

Day 64
Breakfast:

Lunch: Seed Crackers with topping of choice ie Salami, Cream Cheese, mussels or oysters in spring water or olive oil, various cheeses or liver pate.

Dinner:
Chicken Curry of choice with pap 

Day 65
Breakfast:
Breakfast Pizza - with toppings of choice

Lunch: Leftovers from the night before

Dinner:
 Curry with Cauliflower Rice OR pap of choice  or Roti

Day 66
Breakfast:
Stuffed omelette with bacon and cheese

Lunch: Leftovers from the night before

Dinner:
Pizza  with toppings of choice

Day 67
Breakfast:

Lunch:
Chicken Salad

Dinner:
Pork chop with creamed spinach and fried baby marrows

Day 68
Breakfast:
3 x banting breakfast muffins with whole avo

Lunch:
Tuna & Mayo Cups

Dinner:
Banting Friendly Wors with Coleslaw

Day 69
Breakfast:
2 x boiled eggs, mayo, raw chopped cabbage, 2 slices of allowed ham of choice

Lunch:

Dinner:
Grilled chicken pieces with cauliflower bake of choice (Choose from 123, or 4)

Day 70
Breakfast:
Yogurt with 3 tbs mixed seeds

Lunch: Leftovers from the night before

Dinner:



Day 71
Breakfast:
2 Scrambled eggs in 1 tbs oil of choice with grated cheese & 1/2 an avo

Bunless Cheeseburger & salad of choice (Choose from THESE)

Dinner:

Day 72
Breakfast:
2 x fried eggs in 1 tbs oil of choice with 2 slices cheese & 1/2 an avo

Lunch:
Few slices Ham with some sliced cheese, olives, cocktail tomatoes and cottage cheese

Dinner:
Quiche with filling of choice served salad of choice (Choose from THESE)

Day 73
Breakfast:
2 egg egg roll fried in oil of choice stuffed with chopped ham and cheese with 1/2 an avo on the side

Lunch: Leftovers from the night before

Dinner:
Bolognese with Zoodles OR Cauliflower Rice OR Sliced and fried Cabbage

Day 74
Breakfast:

Lunch: Leftovers from the night before

Dinner:
Braaied or Grilled Chicken or meat of choice with Salad of choice (Choose from THESE)

Day 75
Breakfast:
Breakfast Pizza - with toppings of choice

Lunch: Egg Salad

Dinner:


Day 76
Breakfast:
2 Scrambled eggs in 1 tbs oil of choice with grated cheese & 1/2 an avo

Dinner:

Day 77
Breakfast:
2 x fried eggs in 1 tbs oil of choice with 2 slices cheese & 1/2 an avo

Lunch: Leftovers from the night before

Dinner:

Day 78
Breakfast:
2 egg egg roll fried in oil of choice stuffed with chopped ham and cheese with 1/2 an avo on the side

Lunch: Leftovers from the night before

Dinner:

Day 79
Breakfast:

Lunch: Seed Crackers with topping of choice ie Salami, Cream Cheese, mussels or oysters in spring water or olive oil, various cheeses or liver pate.

Dinner:
Chicken Curry of choice with pap 

Day 80
Breakfast:
Breakfast Pizza - with toppings of choice

Lunch: Leftovers from the night before

Dinner:
 Curry with Cauliflower Rice OR pap of choice  or Roti

Day 81
Breakfast:
Stuffed omelette with bacon and cheese

Lunch: Leftovers from the night before

Dinner:
Pizza  with toppings of choice

Day 82
Breakfast:

Lunch:
Chicken Salad

Dinner:
Pork chop with creamed spinach and fried baby marrows

Day 83
Breakfast:
3 x banting breakfast muffins with whole avo

Lunch:
Tuna & Mayo Cups

Dinner:
Banting Friendly Wors with Coleslaw

Day 84
Breakfast:
2 x boiled eggs, mayo, raw chopped cabbage, 2 slices of allowed ham of choice

Lunch:

Dinner:
Grilled chicken pieces with cauliflower bake of choice (Choose from 123, or 4)

Day 85
Breakfast:
Yogurt with 3 tbs mixed seeds

Lunch: Leftovers from the night before

Dinner:



Day 86
Breakfast:
2 Scrambled eggs in 1 tbs oil of choice with grated cheese & 1/2 an avo

Bunless Cheeseburger & salad of choice (Choose from THESE)

Dinner:

Day 87
Breakfast:
2 x fried eggs in 1 tbs oil of choice with 2 slices cheese & 1/2 an avo

Lunch:
Few slices Ham with some sliced cheese, olives, cocktail tomatoes and cottage cheese

Dinner:
Quiche with filling of choice served salad of choice (Choose from THESE)

Day 88
Breakfast:
2 egg egg roll fried in oil of choice stuffed with chopped ham and cheese with 1/2 an avo on the side

Lunch: Leftovers from the night before

Dinner:
Bolognese with Zoodles OR Cauliflower Rice OR Sliced and fried Cabbage

Day 89
Breakfast:

Lunch: Leftovers from the night before

Dinner:
Braaied or Grilled Chicken or meat of choice with Salad of choice (Choose from THESE)

Day 90
Breakfast:
Breakfast Pizza - with toppings of choice

Lunch: Egg Salad

Dinner:

Day 91
Breakfast:
2 Scrambled eggs in 1 tbs oil of choice with grated cheese & 1/2 an avo

Lunch: Seed Crackers with topping of choice ie Salami, Cream Cheese, mussels or oysters in spring water or olive oil, various cheeses or liver pate.

Dinner:
Chicken Stirfry with veg of choice


Day 92
Breakfast:
2 x fried eggs in 1 tbs oil of choice with 2 slices cheese & 1/2 an avo

Lunch: Leftovers from the night before


Day 93
Breakfast:
2 egg egg roll fried in oil of choice stuffed with chopped ham and cheese with 1/2 an avo on the side

Lunch: Leftovers from the night before

Dinner:
Meatballs of your choice (Choose from 1234 or 5) with a side salad of choice (Choose from THESE)

Day 94
Breakfast:

Lunch:
Chicken Salad

Dinner:
Chicken Curry of choice (Choose from 12, 3) with pap of choice (Choose from 1234)

Day 95
Breakfast:
Breakfast Pizza - with toppings of choice

Lunch: Leftovers from the night before

Dinner:
Beef Curry with Cauliflower Rice OR pap of choice (Choose from 1234) OR Roti


Day 96
Breakfast:
Stuffed omelette with bacon and cheese

Lunch: Leftovers from the night before

Dinner:
Pizza of choice (Choose from 1234 or 5) with toppings of choice

Day 97
Breakfast:

Lunch:
Tuna & Mayo Cups

Dinner:
Pork chop with creamed spinach and fried baby marrows

Day 98
Breakfast:
3 x banting breakfast muffins with whole avo


Dinner:
Banting Friendly Wors with Coleslaw

Day 99
Breakfast:
2 x boiled eggs, mayo, raw chopped cabbage, 2 slices of allowed ham of choice

Lunch:
Bunless Cheeseburger & salad of choice (Choose from THESE)

Dinner:
Grilled chicken pieces with cauliflower bake of choice (Choose from 123, or 4)



Please join Banting 7 Day Meal Plans Facebook Group in order to join the challenge.
Go to the Pinned Post, read the FAQ's and download the Beginners Guide to help you understand banting. 
Read this post about Carb Flu if you're suffering from any cramps or headaches in the first few days...




Popular Posts

Vegetable Atchar - Miriam Tar

 Can't afford the expensive Banting Friendly atchars? Make your own! Ingredients and Method accompanied by pictures, below. Heat up 1.5 ...