For The Love Of Banting: July 2017

Lemon Butter Fried Salmon

Ingredients:

Salmon pieces

1 lemon

Fish spice

1 tbs carb smart High Oleic Sunflower Oil

2 tbs butter

Method:

Melt butter and HOSO in pan over medium heat.

Place fish, skin side down, in pan.

Sprinkle desired amount of fish spice over fish, then the juice of 1/4 lemon.

Once you can see the fish sides turning lighter, turn the fish over.

Fry on the other side until slightly browned (should be around 4 minutes).

Serve on creamed spinach or with a nice salad.

The amazing Kamba Mpenge has come up with an amazing Oxtail Stew recipe and the best thing is that it doesn't contain any wine (which most oxtail stew recipes normally do - so great for those avoiding wine too!)

Oxtail stew:

Ingredients:

oxtail

salt and pepper

tomatoes

onion

oil of choice

Method:

Wash your oxtail, if not yet cut through then do cut it up. season to taste.

Heat your choice of oil in a pot and sear the oxtail till browned.

Meanwhile, blend your onion and tomato with more seasoning till nicely liquidised.

Add your tomato mix to the browned oxtail.

Add water and allow to cook on medium heat till meat is tender and sauce thickens.

Banting (Pea)Nut Butter Cheese Cake

Who doesn't like a great cheese cake? And Peanut butter? Now combine the two, and you're set!

The great thing about this recipe is that it can be used with various combinations. Don't like peanut butter and prefer almond butter? No problem. Just sub it out. Same for the base - many different versions can be made by simple substitutions.

Ingredients:

350g cream cheese

250ml cream

5 tbs peanut butter (sugar and salt free)

Alternatively you can use almond or macadamia butter

3-4 tbs sweetener

1.5 cups almond flour or heba or sunflower seed flour

2 tbs butter

2 tsp gelatin

80ml boiling water

1 tsp vanilla

Flaked almonds (optional)

Method:

Mix flour of choice with 2 tbs nut butter of choice, 2 tbs butter and 1 tbs sweetener (optional).

Press down in spring form pan.

In a separate bowl, whip cream and set aside.

In a cup, mix gelatin thoroughly with boiling water.

Add gelatin mixture to whipped cream.

In a separate bowl, soften cream cheese, then mix in 3 tbs peanut butter or other nut butter of choice.

Add 3 tbs sweetener (or to taste), and 1 tsp vanilla then fold in the whipped cream mixture.

Press down in spring fom pan on top of nutty base.

Refrigerate for 6 hours so the cheesecake can set.

Slice and enjoy.

Each slice is less than 5.7g net carbs per slice.

Banting Pap - Kamba Mpenge

RECIPE BY KAMBA MPENGE.

Pap? Seriously?

Yes. Seriously. And it comes with a how to guide, all thanks to Banter Mamba Mpenge!!

Ingredients:

Cauliflower

Psyllium Husk

Salt to taste

Method:

Wash cauliflower, and break into florets.

Boil, steam or microwave your cauliflower.

Drain and mash either with a hand masher or stick blender.

Add back to the pot and stir to remove excess moisture.

Add 1 tbs psyllium husk to the cauliflower. 1 tbs per head of cauliflower.

Stir until well combined and it sticks together and ready to eat, let it cool slightly so the psyllium does its work.

Season.

Stuffed Peppers

Ingredients:

2 whole peppers

1 cup cauliflower rice

1 whole baby marrow

1 whole Jalapeño chilli

80g Grated mozzarella

Salt to taste

Method:

Remove the tops of the peppers.

Remove the seeds and the And the white pith like stuff.

Wash and diced the jalapeño and baby marrow.

In a bowl mix together the jalapeño, baby marrow and cauliflower rice, add salt and smoked paprika.

Mix well and fill the peppers.

Bake in oven until peppers are cooked alternatively wrap in foil and place on coals to bake while braaing.

Enjoy.

Liver Pâté

Baked Spring Onion and Broccoli

I am all for simple dishes, as you may have noticed.

This uses only a handful of ingredients and one dish.

Ingredients:

100ml cream

1 tub cream cheese

1 spring spring onion

1 large broccoli or 2 small ones

Salt and pepper to taste

Method:

Cut broccoli into florets.

In a microwaveable bowl, add cream and cream cheese and microwave on high for 1 minute.

Add the chopped spring onion.

Mix to incorporate the two with the spring onion, throw the broccoli in to coat.

Add desired amount of salt and pepper

Place into an oven proof dish and bake at 180 for approximately 40 minutes.

Enjoy!

Banting Mushroom Pepper Sauce

5 ingredient simplicity!

Ingredients:

Half punnet mushrooms

2 tsp ground fine white pepper

1 tsp Cracked black pepper

4-6 tbs cream or mascarpone cream

Salt to taste

1 tbs butter

Method:

Melt butter in a pan.

Slice mushrooms and fry in butter.

Add salt and pepper and fry further until mushrooms cooked.

Add cream and reduce sauce until thicker.

Banting Vetkoek

Ingredients:

1 cup lukewarm water

1 pkt yeast (10g)

1 tbs Honey (14g)

5 whole eggs

2.5 cups almond flour (250g)

10 tbs psyllium husk (50g)

1.5 tsp salt (6g)

4 - 6 blocks holsum or palm or coconut oil

Method:

Preheat oil to medium heat.

Add Yeast, honey and water to a bowl.

Mix well then set aside for 5 minutes to allow it to ferment.

Beat eggs in a bowl until well aerated (see video for yeasty almond bread).

Fold in the almond flour, psyllium and salt.

Add the yeast mixture and mix well.

Don't be too worried about it looking a bit runny, the psyllium will thicken the mixture.

Allow to stand until mixture thickens.

Divide into 10 parts.

Wet hands, and form discs, dropping into oil.

Cook until well browned on both sides.

You can reuse the oil if you strain it properly as its not high but medium heat used.

Enjoy!

Spicy Red Chicken Karahi - Hille Pervaiz

Spicy Red Chicken Karahi

Ingredients

1 medium size chicken skinned ( skin needs toe be kept and fried in the oven for snack
and fat from there used to make this ) Cut to slices
1 small onion
3 small green chillies
2 cloves of garlic mashed
1tbls of mashed/shredded ginger
1 tsp of turmenic/haldi
1/2 tsp of chilli flakes
1/2 tsp of chillie powder ( less if you dont like too spicy )
Coriander leaves ( if you have some )
50g of tomato puree
1 medium size tomato
salt according to taste

Method:

Heat up the oil on the wok pan or big pot
Add onions when onions is starting to change color add garlic and ginger
Heat up till light brown
then add spices and the tomato puree
Fry till it is all nice mash
Then add all chicken and fry them till no pink meat left
The add 3-4 cups of water and add tomato cut in half
Cook till chicken is cooked usually about 45 - 60 minutes
Add black pepper abt 10 min before chicken is ready
Garnish with coriander, eat with caulirice or any other favorite veggies

Smoky Chilli Cheese Crackers

Ingredients:

210g Sunflower Seeds
30g sesame seeds
30g flax seeds
80g pumpkin seeds
2 tsp smoked paprika
1 tsp cayenne pepper
1 tsp salt
2 tbs psyllium husk
400ml water
50g cheese

Method:

Preheat oven to 180C.
Mix all the dry ingredients together.
Add the water to the dry ingredients and mix well.
Grate the cheese into the mixture and mix well.
Allow to stand for about 10 minutes so the mixture can bind.
Prepare a baking sheet with either baking paper (NOT WAX!) or a silicon baking mat.
Flatten the mixture on the baking sheet.
Place in the oven for 15 minutes.
Remove from the oven, cut, and place back to bake further.
Remove and allow to cool when the seed mixture is hard (approximately 40 minutes in total - depending how thick your crackers are).
Enjoy!

For the Love of Banting

Feta Creamed Spinach

One of the easiest recipes ever!

Ingredients:

1 bunch/pack spinach

Salt and pepper to taste

1/2 round feta

2 heaped tbs cream cheese

Method:

Wash and chop spinach.

Steam spinach.

Add salt, pepper, and cream cheese, mixing well.

Crumble feta into spinach mix and mix well.

Enjoy!

Wrapped mushroom sosaties

Ingredients:

8 mushrooms

Half pack streaky bacon

1 tbs Garlic powder

3 tbs Butter

Salt and pepper to taste

Method:

Slice the pieces of bacon in half and wrap around each mushroom, then skewer.

Place 4 mushrooms per skewer.

Melt butter with garlic powder, salt and pepper.

Place under grill or on braai and baste with butter mixture until cooked.

Enjoy!

Banting Bacon Cheese and Chives Waffles - Mona Safiya

RECIPE BY: MONA SAFIYA

Ingredients:

2 cups cauliflower rice

1 cup grated mozzarella

1 cup grated cheddar

4 eggs

2 tsp garlic powder

2 tsp onion powder

1/2 tsp pepper

3 tbs chives

Add fried finely diced bacon (or other similar type meat)

Method:

Mix all ingredients together to form a batter.

Add 1/4 cup batter to waffle maker and allow to cook.

If it sticks, allow it to cook a little longer until it no longer sticks.

Allow to cool slightly before enjoying!

Spicy Braai Salad

We all love salads right? Well, no. I have a sought issue with lettuce...so I avoid most salads at all costs, then you get the general pasta and rice salads at a braai...*insert eye roll here*

Ingredients:

200g diced fried bacon

150g cheddar, cubed

1/2 head broccoli, steamed

1/2 head cauliflower, steamed

1/2 red pepper, fried

1 jalapeño, sliced and fried

1/2 round feta, crumbled

5 tbs tangy mayo

2 tbs cream

Salt and pepper to taste

Method:

Make sure to cool the fried and steamed stuff before adding the cheese to it.

Mix the cream and mayo before adding to the salad.

Enjoy chilled.

Banting Yeasty Bread: Coconut & Almond

Recipe by: ELIZE SWART

Ingredients:

1.5 cup lukewarm water

1 pkt yeast (10g)

1 tbs Honey (14g)

6 whole eggs

1.5 cups almond flour (150g)

200g coconut flour

10 tbs psyllium husk (50g)

1.5 tsp salt (6g)

Method:

Preheat oven to 180C.

Prepare a loaf tin (line with baking paper and grease well)

Add Yeast, honey and water to a bowl.

Mix well then set aside for 5 minutes to allow it to ferment.

Beat eggs in a bowl until well aerated.

Fold in the almond flour, coconut flour, psyllium and salt.

Add the yeast mixture and mix well.

Don't be too worried about it looking a bit runny, the psyllium will thicken the mixture.

Bake for 45 minutes.

Allow to cool before removing from tin, then allow to cool completely before slicing.

Broccoli and Bacon Salad - Chantal Mccarthy

Broccoli & Bacon Salad - Chantal McCarthy

1 pkt broccoli florets

1 pkt streaky bacon (cut into pieces)

1 red onion (sliced)

1/2 cup grated cheddar

1 cup homemade mayo

Method:

Break broccoli florets up into smaller florets. Fry bacon till done and set aside. Slice red onions. Add all the ingredients to a bowl and mix through. Add homemade mayo (see link below to recipe) and mix through. Season with pink salt and pepper and refrigerate until you are ready to dish.

Cauliflower and Mushroom Bake

Ingredients:

Half a punnet mushrooms

1 head cauliflower

1 cup milk

3 tbs cream cheese

1 tbs heba pap (or 2 tsp Psyllium husk)

1 tbs smoked paprika

2 tsp Italian herbs

Salt and pepper to taste

Cheese for the top

Method:

Clean and slice mushrooms and cauliflower.

In a microwavable bowl, add milk and cream cheese. Microwave for approximately 1:30 minutes.

Pour over cauliflower and mushroom mix, add the rest of the ingredients and mix well.

Press down into an oven dish.

Cover with grated cheese.

Bake for approximately 30-40 minutes (until cauliflower tender).

Brown the top if desired.

Serve warm.

Heba Yeast Bread

View this video to see how your eggs should look, and how to incorporate ingredients:

Ingredients:

150g heba pap

4 tbs Psyllium husk

1 tsp salt

1 pack dry yeast

1 tbs honey

1 cup Luke warm water

5 eggs

Method:

Preheat oven to 180C.

Prepare a loaf pan (grease and line).

Mix together Luke warm water, honey and yeast, then set aside to ferment for 10 minutes.

Beat eggs until light and fluffy.

Fold in the heba, salt and psyllium husk.

Add the yeast mixture and mix.

Add the mixture immediately to the loaf pan.

Bake for 1 hour or until browned.

Remove from pan, and allow to cool completely before slicing.

Banting Yeasty Bread - with instructional video

The BEST Banting Bread you will ever eat. Yes, I am that confident of it!

Huge thanks to Rita Venter for finding this little gem!

I made an instructional video which you can view below, but to find out the ingredients used - use the recipe posted below it!

Ingredients:

1 cup lukewarm water

1 pkt yeast (10g)

1 tbs Honey (14g)

5 whole eggs

2.5 cups almond flour (250g)

10 tbs psyllium husk (50g)

1.5 tsp salt (6g)

Method:

Preheat oven to 180C.

Prepare a loaf tin (line with baking paper and grease well)

Add Yeast, honey and water to a bowl.

Mix well then set aside for 5 minutes to allow it to ferment.

Beat eggs in a bowl until well aerated (see video above).

Fold in the almond flour, psyllium and salt.

Add the yeast mixture and mix well.

Don't be too worried about it looking a bit runny, the psyllium will thicken the mixture.

Bake for 45 minutes.

Allow to cool before removing from tin, then allow to cool completely before slicing.

Find the nutritional information for the loaf below.

I got 20 slices from it, so that's around 2.2g net carbs per slice, taking all ingredients into account. The honey is eaten by the yeast though, but I still added it for completeness sake.

Per slice, the portions in the Carb Wise App would be:

Fat: 0.56 - Protein: 0.15 - Carbs: 0.07

For the Love of Banting

Monster FatHead Pizza

Not only is the Green Monster Pizza (as my 4 year old has dubbed it), delicious, it also takes on the awesome nutrients from the added spinach. What a great way to get much needed veggies into your kids!!

Ingredients:

2 large spinach leaves

1/2 tbs cream cheese

1 egg

120g sunflower seed flour (or almond!)

200g grated cheese

(Can use mozzarella or cheddar)