Banting And Vitamin K

A question that has been asked more often recently is regarding foods that are low in Vitamin K for those on medications that require them to watch their Vitamin K content.



Some important things to consider with regards to Vitamin K:

Alcohol

Alcohol can affect your dose and should actually be avoided.
Check with your doctor or pharmacist about this issue and any questions you may have.

Dietary supplements and herbal medications

Many dietary supplements can alter the INR/PT such as: arnica, bilberry, butchers broom, cat’s claw, dong quai, feverfew, forskolin, garlic, ginger, ginkgo, horse chestnut, insositol hexaphosphate, licorice, melilot (sweet clover), pau d’arco, red clover, St. John’s wort, sweet woodruff, turmeric, willow bark, and wheat grass. Much is unknown about dietary supplements. The safest policy is for individuals on warfarin (Coumadin) to avoid all dietary supplements unless your doctor approves. This includes any vitamin/mineral supplements that list vitamin K on the label. If they are taken regularly on a daily basis, they pose less of a problem than if taken off and on. Running this by your doctor can only be a good idea though.


 Vitamin E supplements

 Evidence suggests that vitamin E has blood-thinning effects. Vitamin E intakes above 1,000 International Units (IU) per day may increase the risk of excess bleeding. Research suggests that doses up to 800 IU may be safe for individuals on blood thinning medications, but the evidence is not conclusive. It is best to ask your doctor about taking Vitamin E supplements.






Antibiotics

Some antibiotics can either lower vitamin K levels in the body or interfere with the activity of your medication.
Check with your doctor or pharmacist about whether you will need to adjust your vitamin K intake or dose when you take antibiotics.

Avoid Drinking Green Tea


Lets start with the foods that are HIGH in Vitamin K, with their portion sizes:








With that said - the following foods are low in Vitamin K:






The only Banting Friendly Fat to avoid in my opinion would be olive oil as it is pretty high in Vitamin K. For instance - per tbs - it has more vitamin K than a cup of tomatoes.

All unprocessed banting friendly meats seem to be acceptable.



IMPORTANT:

Even though foods are low in Vitamin K - this does not mean it will not interact with any medication you may be on.

The information above is intended as an information guide only - any concern should be addressed by your doctor or health care provider.





2018 Banting Challenge




Make 2018 your year


Start banting on 2nd January 2018.




So the instructions are - read through and follow the rules.
Take the Shopping list with you, go buy what you need.
Prepare the meals as stated, keeping it simple.
Ask questions as you need to, as stated in rules.









Rules:

2. Keep it as simple as possible
3. There are optional ingredients on the list - use these at your own discretion. There is nothing wrong with using them, but it is an added extra.
4. You can have dessert if you want it, but like point #3 above - its an added extra. Just make sure its a banting friendly dessert.
5. Use the Hashtag #Make2018Yours to ask your question in the post on the Banting 7 Day Meal Plans Group.
6. Try to invest in the Carb Wise App. It is the preferred method of measure. This way you can tweak the values on the meal plans given to go with the amount you're allowed to eat for your specific amount of weight loss.




Before looking through the shopping lists, find the important Banting info here:

Banting Lists


Net Carb List


How to Read Labels






Shopping List:

800g Cheese (Cheddar or Gouda)
3 packs bacon
8 Pieces Chicken (Thighs or similar, smaller pieces would be more)
30 eggs
8 Pork Rashers
2 pieces Fish
2 Pieces Steak
400g Beef Mince
3 packs Mushroom
2 Onions
1 pack Carrots
3 packs Spinach
4 Gem Squash OR whole cabbage
1/2 Pumpkin
2 whole Cauliflower
1 Broccoli
1 Bottle High Oleic Sunflower oil OR 1lt Coconut oil
500g Butter
500ml fresh Cream
1 Cream Cheese
Salt of choice (Himalayan or Sea Salt)
Pepper (preferably ground)
Lemons (for flavouring)
Sweetener (Xylitol, Erythritol or Stevia - optional)
Flour of choice for optional mug cakes










Week 1 Meal Plan:

Monday:
Breakfast:

2 Rashers Fried Bacon,
2 Fried Eggs
1/4 pack fried mushrooms
2 blocks cheese

Dinner:

2 pieces Chicken,
creamed spinach,
1/4 fried cabbage or 1 whole gem squash with butter


Tuesday:
Breakfast:

Egg roll filled with
Cheese,
1/4 punnet mushrooms,
2 rashers bacon
fried in oil of choice,

Dinner:

Pork Rashers,
Pumpkin with butter,
Broccoli & Cheese


Wednesday:
Breakfast:

2 Egg Fritatta
including 2 rashers chopped bacon,
1/4 punnet chopped mushroom,
grated cheese,
fried in oil of choice

Dinner:

Fish fried in butter,
Caulimash,
Whole Gem Squash or 1/4 fried cabbage with butter












Thursday:
Breakfast:

2 Egg Omelette
filled with
chopped bacon,
1/4 punnet fried chopped mushroom,
grated cheese,
onion

Dinner:

Steak,
Creamed Spinach
Cauliflower & Cheese


Friday:
Breakfast:

2 boiled eggs
2 slices bacon
1/4 punnet raw mushroom
2 blocks cheese

Dinner:

Mince fried with oil of choice,
with onion, 
mushrooms
on a bed of cauliflower rice


Saturday:
Breakfast:

Breakfast Pizza using two eggs
topping of
2 rashers fried chopped bacon
1/4 punnet fried mushroom
sliced onion
grated cheese on top











Dinner:

Pork Rashers
Gem Squash or 1/4 fr d cabbage with butter
Carrots with butter


Sunday:
Breakfast:

2 Bacon and egg cups
topped with onion,
chopped mushrooms
cheese


Dinner:

2 Pieces Chicken,
Creamed Spinach,
Broccoli Mash









Week 2 Meal Plan:

Monday:
Breakfast:

2 Rashers Fried Bacon,
2 Fried Eggs
1/4 pack fried mushrooms
2 blocks cheese

Dinner:

Rashers,
Mashed Pumpkin with butter,
Carrots with butter


Tuesday:
Breakfast:

Egg roll filled with
Cheese,
1/4 punnet mushrooms,
2 rashers bacon
fried in oil of choice,

Dinner:

Fish grilled with butter,
Broccoli Cheese,
Caramelized onion,
Carrots with butter


Wednesday:
Breakfast:

2 Egg Fritatta
including 2 rashers chopped bacon,
1/4 punnet chopped mushroom,
grated cheese,
fried in oil of choice

Dinner:

2 Chicken Pieces
Pumpkin pieces with butter
Cauliflower Cheese











Thursday:
Breakfast:

2 Egg Omelette
filled with
chopped bacon,
1/4 punnet fried chopped mushroom,
grated cheese,
onion

Dinner:

2 Pork Rashers,
Carrots with Butter,
Creamed Spinach


Friday:
Breakfast:

2 boiled eggs
2 slices bacon
1/4 punnet raw mushroom
2 blocks cheese

Dinner:

2 chicken Pieces
Mashed Pumpkin with butter
Caulirice and onion fried in oil of choice


Saturday:
Breakfast:

Breakfast Pizza using two eggs
topping of
2 rashers fried chopped bacon
1/4 punnet fried mushroom
sliced onion
grated cheese on top










Dinner:

Steak,
with mushroom sauce,
broccoli cheese.
creamed spinach


Sunday:
Breakfast:

2 Bacon and egg cups
topped with onion,
chopped mushrooms
cheese

Dinner:

Mince patties,
served with
caramelized onions,
gem squash or 1/4 fried cabbage with butter
pumpkin with butter



Banting Cinnabons



Ingredients:

200g grated mozzarella
100g sunflower seed flour or almond flour
1 egg
1 tsp baking powder
3 tbs cream cheese
1-2 tbs cinnamon
2 tbs sweetener
3 tbs butter





Method:


Place cheese and cream cheese in microwave safe dish.
Microwave on high for 1 minute.
Mix together well, add flour And baking powder, mix again.
Microwave on high for 30 seconds.
Add eggs and mix well again.
Roll out into rectangular shape between two sheets baking paper, remove the top layer of baking paper.
Melt butter and Brush out over the rectangular dough.
Sprinkle sweetener and cinnamon over the top.
Roll as you would a swiss roll.
Prepare baking tin with baking paper.
Slice into 2 cm rounds and arrange in prepared pan.
Bake for approximately 30 mins or until top is browned and insides cooked.

Summery Cauliflower Salad


Ingredients:

1/2 cauliflower
1/4 red onion
1/2 Jalapeño (chilli)
100g cubed cheddar
Salt to taste
Apple Cider Vinegar



Method:

Dice red onion and allow to steep, covered, for 2 hours in Apple cider vinegar.
Chop cauliflower into small flowers and salt and steam until al dente.
Finely slice jalapeno.
Once red onion has been steeped, drain and save apple cider vinegar for green salad.
Assemble ingredients, mix well, and top with red onion.
Refrigerate for an hour.
Serve chilled.
Serves 4.

Chive Flavoured Tangy Mayo


Ingredients:

1 cup healthy oil of choice (I used high oleic sunflower oil)
1 egg
Salt to taste
1/2 pack chopped chives
1 tbs mustard
2 tbs apple cider vinegar
1 tbs lemon juice
2 tsp sweetener





Method:

Break egg in cylindrical beaker.
Place all other ingredients on top.
Place stick blender in until it reaches the bottom.
Switch it on while at the bottom of the beaker - dont move it until it starts emulsifying.
Once it does, move it up and down until all ingredients are thickened.
Enjoy!

Honey and Mustard Glazed Gammon


I really wish I had a better, bigger picture for you, but I made this before I started really paying attention to writing recipes up.
Yes, this is a precautionary tale about honey in this recipe. It is rather high carbs, but a whole gammon can easily serve 6 people. If its not your thing, skip the recipe. Alternatively, melt a little erythritol or xylitol in a pan with a little water, once a syrup is formed, mi this with the mustard paste and use this as a glaze.


Ingredients:

Cooked Gammon
1 tbs Honey
3 tbs water
Hot English mustard





Method:

Preheat your oven grill.
Remove the skin part of the gammon, and leave as much of the fat on as possible.
Score the gammon, into a diamond pattern.
In a bowl, mix together enough mustard powder to make a paste from the water.
mix this together with the honey.
Slather this mixture onto your gammon.
Grill until mixture is caramelized
Serve!

Whole Roast Turkey



Ingredients:

Whole Turkey
Broth for cooking turkey in
2 Onions
2 Lemons
Thyme
Salt and Pepper to Taste
Stuffing of choice

Method:

Prepare stuffing.
Wash cavity of turkey.
Stuff cavity with lemons, onions and stuffing.
Salt and pepper on the skin.
Add broth to the roasting dish, then add turkey.
Roast whole turkey for approximately 3 hours (depending on size) covered.
Remove covering, then roast for another 30 minutes or until browned slightly.
Enjoy!

Smokey Whole Roasted Butter Flavoured Chicken



Ingredients:

Whole Chicken
4 strips bacon
200g butter
Smoked paprika
Salt and pepper to taste

Method:

Cut bacon into pieces, and butter into slivers.
Life the skin of the chicken and place the bacon and butter between the skin and the meat of the chicken being careful not to damage the skin.
Season the cavity with salt and pepper, then the outside of the chicken with salt, pepper and smoked paprika.
Roast chicken at 180C for approximately 1h30mins, or until juices are translucent once chicken has been poked with a skewer.

Coconut Free Christmas Cake

Sunflower seed flour and Almond flour work well interchangeably in most recipes and this one is no different.

I know some people have a strong aversion to coconut flour - this one is definitely for you!



Ingredients:

1 cup cherries (Fresh or frozen)
½ cup rum OR 1 lemon, juiced
200g Sunflower seed flour OR Almond Flour
2 tbs psyllium husk
1 tsp baking soda
½ tsp salt
2 tsp cinnamon
2 tsp mixed spice
2 tsp nutmeg
Zest of 1.5 lemons
4 large eggs
½ cup sweetener
1 tsp vanilla
¼ cup melted butter
½ cup grated pumpkin
½ cup chopped nuts
¼ cup rum for the top OR Syrup (as indicated below





Method:

Preheat oven to 180C.
In a bowl, add rum or lemon juice, zest, vanilla and cherries, halved and allow to stand for about 2 hours.
In a separate bowl, mix together all the dry ingredients and set aside.
Crack eggs and add to sweetener in a bowl and cream together until mixture creamy.
Fold in the dry ingredients and then the soaked cherry and rum mixture.
Spread mixture in a prepared and greased baking tin.
Bake for around 60mins, watching as the edges start to brown more at the end.
Remove from the oven, place on wire rack and throw remaining rum (or syrup) on top while warm.
Allow to stand in fridge overnight.
Enjoy the next day with homemade custard or cream cheese frosting or cream

For the syrup:

Ingredients:

1/2 lemon juiced and zested
2-3 whole cherries
3 tbs sweetener

Method:

Melt all together in pan and allow to become syrupy,
throw this over the cake

Yeasty White Bread Rolls

Rolls rolls rolls. Burgers are great without them, its probably something you can actually skip altogether - but sometimes having a rolls with some cold meats or bacon and egg rolls is just great.

It is easy to make ahead of time to take with to functions to save you from the carby additions, or if you're going away...



Ingredients:

85g coconut flour
50g psyllium husk
1/2 tsp salt
9 eggs, seperated
1 tbs honey
1 pkt instant yeast
300ml warm water





Method:

Preheat oven to 180C
Beat yeast, honey and warm water together, set aside for 5 minutes.
Whip egg whites until stiff peaks formed, add the yeast mixture and egg yolks in and mix well.
Add psyllium husk to coconut flour and salt.
Add this bit by bit to the whipped egg white mixture, being sure not to mix all the air out.
Wet your hands and divide mixture into 6 equal parts.
Form flatísh discs in the shape of rolls.
Place on a baking paper or silicon sheet lined baking paper and bake for about 60mins.
Allow to cool completely before slicing.

Castle Lite





The words on many lips at the moment is : what can I drink during december, but maintain my lifestyle?

The answer to this question was answered by Rita Fernandes Venter in her recent facebook live video.

At only 2g net carbs per 330ml bottle - theyre not going to break the bank. 

Do remember that they contain alcohol which can stall your loss, but they do make up one of the best alcohol choices when you're low carb.

From the Castle Lite website:

"In 1994 at the start or a new democratic era in South Africa; a time or opportunity and possibility.

Castle Lite arrived and shook up the market, changing the South African beer game forever.

Our mission: to provide the coldest and most refreshing beer on the South African market.

South African beers have progressed since then; and Castle Lite has always led the pack.

The brand's first innovative move was changing from brown glass to green. And despite the evolution of the packaging over the last 20 years, the taste and quality hasn't changed.

Our premium beer boasts a clear, golden liquid that goes down as smoothly as it always has.

It's lower in kilojoules and contains 4.0% alcohol, but there's nothing light about the taste of Castle Lite. It matures at Extra Cold temperatures to unlock a crisper, cleaner taste; resulting in a medium-bodied refreshing lager with a distinct hopped bitterness and low sweetness."

Useful and Informative Video and Podcast Links





Below you will find a host of link to either videos or podcasts relating to th Banting/keto/LCHF lifestyle that I find useful.


For many of the links loaded below - and this is something I would suggest to everyone anyway - join Banting 7 Day Meal Plans Facebook group to get access to watch these videos.



Prof Tim Noakes Explains the evolution of Nutrition

A Chat with Prof Tim Noakes regarding Insulin Resistance #FFS - Rita Fernandes Venter

Reading Labels - Rita Fernandes Venter #FFS

Rita talking to Eat Better South Africa

Prof Tim Noakes podcast with Cliff central - Lore of Nutrition 


Luxurious Chocolate Pots



Ingredients:


45ml boiling water

1 tsp gelatin

1/2 tsp vanilla

90ml whipped cream

1 tbs cocoa (more or less to taste)

2 tsp sweetener (more of less to taste)



Method:

Dissolve gelatin with boiling water, allow to cook till just warm.

Whisk sweetener, vanilla and cocoa together with cream.

Add gelatin mixture and mix well

(It should be a little liquid)

Place in fridge to set.

Should be able to enjoy after 4 hours, or until set.

Banting Berry Christmas Trifle



Many people pair trifle and christmas together - much the same as hot cross buns and easter.
Now you can enjoy your trifle and not worry too much about the carbs!
Don't worry about the sherry either - its only 7g net carbs per 100g - so the carbs for the sherry will only be under 9 for the entire trifle.


Ingredients:

1 cup frozen berries
1/2 cup sherry
1 cup homemade Custard

To go to the individual recipes located above - click on the highlighted words.






Method:

Prepare all the separate components of the above ingredients before starting with the trifle assembly.
Cut the red velvet cake OR vanilla Sponge into cubes and separate into two piles.
Use one for the base.
Sprinkle a few tablespoons of sherry over the cake, then half of the berry coulis and half of the berries.
Add 1/2 of the custard topping, spreaded, then half of the cream cheese frosting.
Repeat the process, adding berries on top to garnish.
Refrigerate and let settle for atleast 5 hours before enjoying!

If you're going to share, share directly from the link (you will be able to save the link in the drop down menu in top right corner!)




Superhero Chocolate Milkshake



This came about by accident but my 4 year old is loving it.

Ingredients:

1 tsp gelatin
50ml boiling water
170ml milk
2 tsp cocoa (more or less depending on taste)
30ml cream
Sweetener of choice to taste

Method:

Heat cream in microwave.
Whisk gelatin with boiling water to dissolve.
Mix cream, cocoa and sweetener together until all dissolved.
Mix cream and gelatin mixture together, then add milk.
Cool in refrigerator for about an hour
Enjoy!


Single Page Banting Lists


To make it easier to have all three lists at one time, save this list to your phone now! When you want to see the green list, just zoom into that bit!






Instructions below on how to download it:
Click on the 3 dots in top right...then click on open with. Choose your preferred browser.


Scroll down to the picture, click on it. Once it loads, hold your finger on it until the following pop up appears, then choose download image.






Low Carb Banana Loaf


Please share recipe via link :)

Ingredients:

300g or 3 small bananas
250g or 2.5 cups sunflower seed flour OR almond flour
3 eggs
1 tsp vanilla
1/4 cup sweetener (I used xylitol)
2 tbs psyllium husk
1.5 tsp baking powder
2 tbs melted coconut oil
Butter for greasing
Pinch salt



Method:

Preheat oven to 160C.
Grease and Prepare loaf pan with baking paper 
Mash bananas, add eggs, vanilla, oil, sweetener.
Mix together dry ingredients, then mix into banana eggs mixture.
Mix thoroughly.
Fill loaf pan with mixture.
Bake for approximately 60mins or until skewer inserted comes out clean.
Allow to cook completely before removing from tin
Enjoy with butter.

4.2g net carbs per slice of sliced into 20 slices.


Collagen Coconut Hot Cocoa

Ingredients: 2 tbs Happy Being Co. Cocoa Collagen 50ml boiling water 180ml coconut milk Method: Add 2 tbs Cocoa Collagen to a mug. Add 180ml...