Thursday, 31 August 2017

Steamed Banting Bread - Msesie Mariah


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:

Boil a full kettle of water.
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 in yeasty bread recipe).
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.
Grease an enamel dish, place the dough mixture into the dish.
Place boiling water in a pot, just enough to cover sides of enamel dish - bring to the boil, and place the enamel dish into the water. Cover with lid. If water cooks away, add some more on the sides of the enamel dish.

Cook until skewer inserted comes out clean.

Avo Cake in a Mug - Kamba Mpenge


Ingredients:

Half a small avocado
1egg
1 Tbs sweetener
Quarter tsp baking powder
Quarter tsp vanilla

Method:

First, melt a tsp butter in a mug.


Gather all ingredients and mix well.


Spinach Lasagne - Chantal McCarthy

Wednesday, 30 August 2017

Flourless Chilli Cheese Bites


Ingredients:

1 head cauliflower, grated or riced
2 tbs chopped chives
1 chopped jalapeño
80g grated cheddar
1/2 tbs psyllium husk
Salt to taste
Oil of choice to fry

Method:



Microwave riced cauliflower for 8 minutes.
Wrap in muslin cloth or clean kitchen towel and squeeze out extra moisture.
Mix with chives, jalapeño, cheese and salt and psyllium.
Nix well with hands for a few minutes.
Heat oil in a pan on medium heat.
Roll into balls and place in pan, allowing room to spread.
Using the back of a spatula, flatten the balls.
Fry until browned on both sides.
Serve with sour cream or cream cheese.
Enjoy!

Tuesday, 29 August 2017

Cabbage Roti/Paratha


Ingredients:

1 whole cabbage head
1 tbs psyllium husk
Salt to taste

Method:


Chop the cabbage into smallish pieces, add to a blender with water.
Liquidize until fine.

Strain through a kitchen cloth making sure to squeeze ALL the water out.

**** this step is very important or it won't work ***

Place the cabbage into a pan and cook any remaining moisture out.
Add seasoning and a tablespoon psyllium husk.
Stir continuously to combine, and until the mixture sticks together.
Remove from the heat.
Divide into a little bigger than golf balled sized bits of dough.
Between two pieces of cling wrap, roll the dough out to side plate sized rounds.
Heat a non stick pan with oil.
Remove the one side of cling wrap from the dough, and carefully place raw roti into pan, removing other cling wrap as you do.
Fry on either side until crisp and brown.
Enjoy as soon as done!

Easy Peanut Butter Swirl Ice cream - No Ice Cream Machine Required!


Base recipe by Kamba Mpenge

Ingredients:

6 eggs
500ml cream
4 Tbs sweetener
2 tsp vanilla extract
3 tbs peanut butter* (sugar and salt free - pure peanuts)

*any nut butter can be used



Method:

You will need 4 bowls.
Separate eggs placing Whites in one and yolks in another.
Whip whites until stiff peaks are formed.
In the third bowl, add the cream and whip until stiff too.
Place the peanut butter in a microwaveable bowl and place in microwave for 40 seconds to soften the peanut butterm
To the yolks, add the sweetener and vanilla - mix until well combined and sweetener dissolved.
Fold the whipped egg whites and whipped cream into each other, then do the same with the yolk mixture.
Divide the mixture into two parts - about 70% into one bowl and the rest into another.
Mix the peanut butter into the bowl that have more of the mixture.
Place into a freezer safe container.
Follow this with the plain vanilla mixture, and using a spoon, swirl the mixture until you can see some of the darker mix at the top.
Place in freezer and freeze until set.
Recipe makes 2lt.
Enjoy!

2 scoops = 150ml
Below is the values for 1 liter. 
The net carbs per 2 scoop portion would be 1.8g

Easy Strawberry Ice Cream - No ice cream machine needed!

Base recipe by Kamba Mpenge

Ingredients:

6 eggs
500ml cream
4 Tbs sweetener
2 tsp vanilla extract
400g strawberries


Method:

You will need 4 bowls.
Separate eggs placing Whites in one and yolks in another.
Whip whites until stiff peaks are formed.
In the third bowl, add the cream and whip until stiff too.
Using either a liquidiser or a hand blender, blend the strawberries until smooth.
To the yolks, add the sweetener, vanilla and strawberry - mix until well combined and sweetener dissolved.
Fold the whipped egg whites and whipped cream into each other, then do the same with the yolk strawberry mixture.
Place into a freezer safe container.
Place in freezer and freeze until set.
Recipe makes 2lt.
Enjoy!

2 scoops = 150ml


Below is per litre.
Per 150ml (2 scoops) this would be 2.9g net carbs.

Monday, 28 August 2017

Chantals Gooi and Enjoy Chicken and Veg Bake

Chantal's "Gooi & Enjoy" Chicken & Veg Bake

Recipe by: Chantal McCarthy

4 chicken breasts (cut into chunks)
1 green pepper sliced 
10 mushrooms (thickly sliced)
1 tbs Chopped garlic
Salt, Pepper and Smoked Paprika
Veggies of choice (I used Cauli, Brocolli and pumpkin)

Season chicken with above spices and fry with garlic in some coconut oil. Steam veggies till al dente. Mix together in a bowl.

Make cheese sauce melting together 2 tbs cream cheese with some cream and grated Cheddar until desired consistency. Mix through chicken and veggies. Add to baking dish and top with grated Cheddar. Bake for about 10 mins until cheese has melted and golden.

Chicken/Turkey Pizza Crust - Kamba Mpenge


You can use boneless chicken Instead - turkey was used for this recipe though :D

Pizza base ingredients:

750g skinless turkey breast, uncooked
1 cup shredded cheese
2 eggs
2 teaspoon dried oregano
half teaspoon black pepper
half teaspoon pink Himalayan salt


Method:


Run the meat through the food processor.


Place in a bowl - It should look like above.


Add your ingredients to the bowl, and mix thoroughly.


Lay some baking paper on a baking sheet and shape your "dough" into your desired pizza shape.


Bake in preheated oven at 180C for 25 might utes or until the top starts browning and vase is cooked through.

At this stage you can add your toppings and bake further.

Pumpkin Waffles - Kamba Mpenge

Recipe by: Kamba Mpenge
Pumpkin waffles

Ingredients:

110g pumpkin puree
6 eggs
Half tsp baking powder
Half tsp vanilla extract (1 tsp if using essence)
Half tsp pumpkin spice
4 tsp sweetener

Method:



Whisk everything in a Bowl.


Bake/cook in your waffle maker.

Sunday, 27 August 2017

Easy Granadilla Ice Cream - No Machine required!

Base recipe by Kamba Mpenge

Ingredients:

6 eggs
500ml cream
4 Tbs sweetener
2 tsp vanilla extract
200g granadilla pulp (pulp scooped fresh from granadilla)

Method:

You will need 3 bowls.
Separate eggs placing Whites in one and yolks in another.
Whip whites until stiff peaks are formed.
In the third bowl, add the cream and whip until stiff too.
To the yolks, add the sweetener, vanilla and granadilla - mix until well combined and sweetener dissolved.
Fold the whipped egg whites and whipped cream into each other, then do the same with the yolk granadilla mixture.
Place into a freezer safe container.
Place in freezer and freeze until set.
Recipe makes 2lt.
Enjoy!

2 scoops = 150ml = 2.6g net carbs

Wednesday, 23 August 2017

Spicy Tex Mex Style Flourless Bread


Ingredients:

1 cauliflower, riced
2 jalapeños, finely chopped
1 tbs crushed chillies
1/2 cup mozzarella
1/2 cup cheddar
2 eggs
Salt and pepper to taste



Method:

Place cauliflower and two types of chilli into microwaveable bowl. Microwave for 8 minutes on high.
Place mix into a kitchen towel and squeeze out extra moisture.
Add this, along with egg, grated cheese a and salt and pepper to a bowl.
Mix well, and either place this into a waffle maker, or fry rounds of this in a pan on medium heat.
Mixture is done when browned on both sides.
Enjoy!

Roasted Garlic Butter and Parsley Radishes



The transformation radishes undergo once you roast them is simply phenomenal. They lose that burn they deliver raw, and you're left with a baby potato-esque tasting ball which only has a mere 1.8g net carbs per 100g. What this means is that you can basically have 500g (half a kilo) and still be under 10g net carbs for the day. Amazing right?


Ingredients:

2 bunches radishes
Some oil of choice
Salt and pepper to taste
2 tbs butter
1 tbs garlic
1 tbs chopped parsley

Method:

Thoroughly wash, then top and tail the radishes.
Place in an oven proof dish and coat with oil.
Add salt and pepper and roast at 180C for approximately 30-40 mins (until browned).
Melt butter, garlic and parsley either in microwave or pan, and coat radishes.
Serve warm.

Tuesday, 22 August 2017

Garlic, Jalapeño and Herb Cheesy Flourless Bread


Ingredients:

1 cauliflower, grated/riced
1/2 cup cheddar or mozzarella
2 tsp Italian herbs
3 tbs garlic
2 eggs
Salt and pepper to taste
1 jalapeño
Cheese for topping

Method:


 
Place cauliflower in microwaveable bowl, cook in microwave for 8 minutes.


Place into a kitchen towel or muslin - and squeeze all water out.


Add 1/2 cup cheese, 1 tbs garlic, salt, pepper, eggs and 1 tsp herbs and mix well.


Shape on baking paper or silicon mat.
Bake at 180C until edges are brown and it is firm to touch.


Rub 2 tbs garlic on, then add the cheese, then 1 tsp herbs and one slices jalapeño on half the bread.

Bake until melted and browned.
Slice and enjoy!

Monday, 21 August 2017

No-Churn Easy Ice Cream - Kamba Mpenge


Recipe by: Kamba Mpenge


Ingredients:

6 eggs separated
500ml cream
4 Tbs sweetener
2 tsp vanilla extract

Method:


Gather all ingredients.


Separate the eggs and whip the egg whites till stiff peaks form.


You must be able to turn the bowl upside down without the egg white falling.


in a separate bowl whip the cream and sweetener


in a third bowl, mix the egg yolks with vanilla extract 

Fold in the whipped cream into the egg whites
then fold in the egg yolk mix

Place in a container and freeze 
This makes 2 litres

Popular Posts