Saturday, 27 January 2018

Dairy Free Coconut Yogurt - Kamba Mpenge


Perfect for those on the dairy free challenge...



Ingredients:


600ml Coconut milk
4 probiotic capsules



Method:

Gather ingredients and glass jar and wooden or plastic spatula. You can't use any metal on this.



Pour the coconut milk in the glass jar, ensure it's a smooth fluid. if any solids are present try to melt them on low heat and mix well before pouring into jar.



Open the probiotic capsules and empty contents in the glass jar - so please do get capsules and not tablets.






Cover with the muslin cloth and secure with string or elastic.
Place in warm place or oven with only oven light on for 24-48hours. i placed mine in our airing cupboard.



After 24hours it looked like this. yours might not separate which is even better - but if it does, simply stir the contents again.


After 24hours it looked like this. 
Yours might not separate which is even better. but if it does, simply stir the contents again
i left it to continue processing for another 24hours then i refrigerated it overnight


After refrigerating it overnight, i poured it into a muslin cloth-lined strainer over a bowl.


i covered this with clingfilm and placed it back in the fridge for 6hours as i wanted a thicker yoghurt.



A close up of the texture of the resulting yogurt.
Use as you would normal yoghurt: you can add vanilla and sweetener (xylitol, erythritol or stevia)
i have left mine plain for now as i need to experiment.



Place in your container and seal tightly. it should keep in the fridge for at least a week. 
So this will be my weekly task as needed...

Banting Chocolate Ice cream


Ingredients:

6 eggs
500ml fresh cream
Pinch salt
6 tbs cocoa powder
4-6 tbs sweetener of choice

Method:

Separate eggs.
Whip whites till stiff.
Whip cream till stiff.
Whip yolks till creamy, add some whipped cream (about a cup) then sweetener and cocoa and salt.
Beat well.
Add the remaining whipped cream and egg white and fold in.
Put into a container - into the fridge and freeze for at least 8 hours.
Enjoy!

Friday, 26 January 2018

Fabulous Sugar-Free February Challenge


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









Use the meal plan and shopping list below to help with that.


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

Banting Lists


Net Carb List


How to Read Labels












Shopping List:

2 Cauliflowers
1 Cabbage
1 Large Punnet Baby Marrow
1 punnet baby corn (optional)
2 Whole Broccoli
1 750g bag Carrots
2 whole chillies
1 pack clean curry powder (ask on group)
2 Onions
1 Large Pumpkin
2 Packs Spinach
2 Pieces fish of choice
300g Beef Goulash or Strips
4 Chicken Fillets
600g Mince
2 tins normal sized Coconut Cream
500g butter
6 Chicken Thighs
4 Pork Rashers
1 Pack Heba***
30 Eggs
2 Packs (approx) Bacon
1kg Coconut oil
1 400g punnet chopped mushrooms or 2 smaller punnets
1 smaller packet Baking Powder
Cinnamon Ground
Black Pepper
Pink (himalayan) salt or sea salt
Sweetener of choice (Xylitol, erythritol or stevia)
Carb Smart or similar mayonnaise - or make your own by following this recipe

***If you cannot get heba pap, there are a few variations in some of the meals and a slight amendment to the above shopping list. For the shopping list:

Remove Heba from above
Add Coconut Flour
Small Psyllium husk
an extra Tin Coconut Cream
6 Additional Eggs

On the mornings you would have heba Cinnamon Porridge, switch to Coconut Porridge
On the occasions the meal plan calls for heba bread in a mug, make this:
In a mug mix 1 tbs coconut flour with 1 egg, 1/4 tsp baking powder and 1 tbs butter.
Microwave on high for 90 seconds.


Two Week Meal Plan

WEEK ONE


Monday

Breakfast:

Heba Cinnamon Porridge
add: instead of cream, use 2 tbs coconut cream and 1 tbs butter, plus sweetener of choice to taste

Dinner:

Beef Stirfry served with caulirice.
For the stirfry:
150g beef goulash or beef strips,
2-3 baby marrow, sliced,
100g baby corn chunks,
1 carrot cut into chunks,
1/4 broccoli
All fried in Coconut oil, adding 6 tbs coconut cream at the end.

Tuesday

Breakfast:

2 Fried Eggs
3 Rashers Bacon
80g Mushroom (about 1/3 punnet)
All fried in coconut oil

Dinner:

Chicken Curry served with Caulirice.
For the curry:
Fry 1/2 onion in 1 tbs coconut oil. Add 1 Chicken fillet, fry.
Add 2 tsp curry powder,
1 sliced chilli,
Add 2-3 baby marrow, sliced,
100g baby corn chunks,
1 carrot cut into chunks,
1/4 broccoli


Wednesday

Breakfast:

Heba Bread in a cup (Use recipe on back of pack),
Slice and butter the bread, add 3 fried eggs.

Dinner:

150g Mince, spiced and made into meatballs, fried in coconut oil,
with Mashed pumpkin and butter,
and Coleslaw


Thursday

Breakfast:

Egg rolled fried in Coconut Oil filled with fried bacon (3 rashers, chopped)
 and fried mushrooms (1/3 punnet or 80g sliced)

Dinner:

Butter fried Fish of your choice, served with
Caulimash and
Steamed broccoli drizzled with butter.
For the Caulimash:
1/4 head cauliflower cooked, 2 tbs coconut cream and 1 tbs butter, mashed - seasoning to taste


Friday

Breakfast:

Breakfast egg burger
Mug bread in a bigger dish, done in microwave, buttered.
100g beef mince made into a patty and fried
1 egg, fried

Dinner:

2 chicken thighs grilled (more if smaller pieces)
Pumpkin Chips and Coleslaw
For the pumpkin chips:
Peel and slice, then microwave on high for 5 minutes - then fry in pan with coconut oil.
season to taste.






Saturday

Breakfast:

2 Fried Eggs
3 Rashers Bacon
80g Mushroom (about 1/3 punnet)
All fried in coconut oil

Dinner:

2 Pork Rashers
Baby marrow, sliced - fried in butter
Carrots steamed


Sunday

Breakfast:

Egg rolled fried in Coconut Oil filled with fried bacon (3 rashers, chopped)
 and fried mushrooms (1/3 punnet or 80g sliced)


Dinner:

Chicken Stirfry served with cabbage rice
For the stirfry:
1 chicken fillet
2-3 baby marrow, sliced,
100g baby corn chunks,
1 carrot cut into chunks,
1/4 broccoli
All fried in coconut oil
All fried in Coconut oil, adding 6 tbs coconut cream at the end.


WEEK TWO


Monday

Breakfast:

Breakfast egg burger
Mug bread in a bigger dish, done in microwave, buttered.
100g beef mince made into a patty and fried
1 egg, fried

Dinner:

Beef Curry served with Cabbage Rice
For the curry:
Fry 1/2 onion in 1 tbs coconut oil. Add 150g beef goulash or strips, fry.
Add 2 tsp curry powder,
1 sliced chilli,
Add 2-3 baby marrow, sliced,
100g baby corn chunks,
1 carrot cut into chunks,
1/4 broccoli


Tuesday

Breakfast:

Heba Cinnamon Porridge
add: instead of cream, use 2 tbs coconut cream and 1 tbs butter, plus sweetener of choice to taste

Dinner:

150g beef mince seasoned and rolled into meatballs, then fried.
Served with fried spinach
Steamed Broccoli drizzled with butter


Wednesday

Breakfast:

Heba Bread in a cup (Use recipe on back of pack),
Slice and butter the bread, add 3 fried eggs.

Dinner:

Crumbed Fish served with
Pumpkin Chips,
Fried Spinach.
For the fish:
Add 1 egg to a bowl. Add 2-3 tbs heba pap to another.
Season heba pap.
Dip fish into egg, then into Heba pap, then fry in coconut oil or butter.
For the pumpkin chips:
Peel and slice, then microwave on high for 5 minutes - then fry in pan with coconut oil.
season to taste.


Thursday

Breakfast:

2 eggs scrambled with 80g (1/3 punnet) and 3 rashers bacon, chopped - all fried in butter or coconut oil.

Dinner:

2 Pork Rashers
Fried Cabbage and cauliflower mix, adding 1 tsp curry






Friday

Breakfast:

Bacon "rolls"
Heba Bread in a mug as per instructions,
buttered - alongside 3 fried rashers of bacon.

Dinner:

2 grilled Chicken Thighs
Pumpkin Chips.
For the pumpkin chips:
Peel and slice, then microwave on high for 5 minutes - then fry in pan with coconut oil.
season to taste.


Saturday

Breakfast:

1/2 pack spinach, cleaned, chopped and fried in coconut oil.
Scramble 3 eggs and add to spinach. Fry until cooked through.

Dinner:

Chicken "pasta"
Add coconut oil to pan, then sliced chicken fillet, 80g (1/3 punnet) sliced mushroom,
1/4 cabbage shredded.
Fry until cooked - then add 6 tbs coconut cream.


Sunday

Breakfast:

1 slice bacon, chopped and fried with 1/2 chopped onion, 50g beef mince fried in 1 tbs coconut oil
add 2 fried eggs on the side

Dinner:

2 chicken thighs
Coleslaw
Pumpkin Chips
For the pumpkin chips:
Peel and slice, then microwave on high for 5 minutes - then fry in pan with coconut oil.
season to taste.




Thursday, 25 January 2018

Hearty Lamb Stew


Ingredients:


4 large carrots
500g boney lamb
1 tin tomatoes
2 tbs chopped mixed herb
1 tbs garlic
50ml carb smart sticky braai sauce
250ml water
Salt and pepper to taste
2 tbs fat or oil of choice
10 picking/baby onions

Method:

Melt fat/oil and add onions then brown.
Add spices, salt and pepper and herbs then lamb - browning on all sides.
Add tomatoes and carb smart sauce - then peel and chop carrots into chunks.
Add carrots, then water.
Cover, then simmer for at least an hour.
I used a hay bag and let it cook in there for the day.
Enjoy!

Monday, 22 January 2018

2 Week Dairy Free Meal Plan - with Shopping List

Some members have the misfortune of not being able to digest milk properly - causing a variety of issues (bloating, diarrhea, indigestion etc) - and some have experienced their weight loss stalling while still consuming dairy - so they opt for dairy free.
If you have centered your Banting around deriving most of your fat from your dairy - the transition can be a bit difficult for some.




Use the meal plan and shopping list below to help with that.

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

Banting Lists


Net Carb List


How to Read Labels











Shopping List:

2 Cauliflowers
1 Cabbage
1 Large Punnet Baby Marrow
1 punnet baby corn (optional)
2 Whole Broccoli
1 750g bag Carrots
2 whole chillies
1 pack clean curry powder (ask on group)
2 Onions
1 Large Pumpkin
2 Packs Spinach
2 Pieces fish of choice
300g Beef Goulash or Strips
4 Chicken Fillets
600g Mince
2 tins normal sized Coconut Cream
500g butter
6 Chicken Thighs
4 Pork Rashers
1 Pack Heba***
30 Eggs
2 Packs (approx) Bacon
1kg Coconut oil
1 400g punnet chopped mushrooms or 2 smaller punnets
1 smaller packet Baking Powder
Cinnamon Ground
Black Pepper
Pink (himalayan) salt or sea salt
Sweetener of choice (Xylitol, erythritol or stevia)
Carb Smart or similar mayonnaise - or make your own by following this recipe

***If you cannot get heba pap, there are a few variations in some of the meals and a slight amendment to the above shopping list. For the shopping list:

Remove Heba from above
Add Coconut Flour
Small Psyllium husk
an extra Tin Coconut Cream
6 Additional Eggs

On the mornings you would have heba Cinnamon Porridge, switch to Coconut Porridge
On the occasions the meal plan calls for heba bread in a mug, make this:
In a mug mix 1 tbs coconut flour with 1 egg, 1/4 tsp baking powder and 1 tbs butter.
Microwave on high for 90 seconds.


Two Week Meal Plan

WEEK ONE


Monday

Breakfast:

Heba Cinnamon Porridge
add: instead of cream, use 2 tbs coconut cream and 1 tbs butter, plus sweetener of choice to taste

Dinner:

Beef Stirfry served with caulirice.
For the stirfry:
150g beef goulash or beef strips,
2-3 baby marrow, sliced,
100g baby corn chunks,
1 carrot cut into chunks,
1/4 broccoli
All fried in Coconut oil, adding 6 tbs coconut cream at the end.

Tuesday

Breakfast:

2 Fried Eggs
3 Rashers Bacon
80g Mushroom (about 1/3 punnet)
All fried in coconut oil

Dinner:

Chicken Curry served with Caulirice.
For the curry:
Fry 1/2 onion in 1 tbs coconut oil. Add 1 Chicken fillet, fry.
Add 2 tsp curry powder,
1 sliced chilli,
Add 2-3 baby marrow, sliced,
100g baby corn chunks,
1 carrot cut into chunks,
1/4 broccoli


Wednesday

Breakfast:

Heba Bread in a cup (Use recipe on back of pack),
Slice and butter the bread, add 3 fried eggs.

Dinner:

150g Mince, spiced and made into meatballs, fried in coconut oil,
with Mashed pumpkin and butter,
and Coleslaw


Thursday

Breakfast:

Egg rolled fried in Coconut Oil filled with fried bacon (3 rashers, chopped)
 and fried mushrooms (1/3 punnet or 80g sliced)

Dinner:

Butter fried Fish of your choice, served with
Caulimash and
Steamed broccoli drizzled with butter.
For the Caulimash:
1/4 head cauliflower cooked, 2 tbs coconut cream and 1 tbs butter, mashed - seasoning to taste


Friday

Breakfast:

Breakfast egg burger
Mug bread in a bigger dish, done in microwave, buttered.
100g beef mince made into a patty and fried
1 egg, fried

Dinner:

2 chicken thighs grilled (more if smaller pieces)
Pumpkin Chips and Coleslaw
For the pumpkin chips:
Peel and slice, then microwave on high for 5 minutes - then fry in pan with coconut oil.
season to taste.





Saturday

Breakfast:

2 Fried Eggs
3 Rashers Bacon
80g Mushroom (about 1/3 punnet)
All fried in coconut oil

Dinner:

2 Pork Rashers
Baby marrow, sliced - fried in butter
Carrots steamed


Sunday

Breakfast:

Egg rolled fried in Coconut Oil filled with fried bacon (3 rashers, chopped)
 and fried mushrooms (1/3 punnet or 80g sliced)

Dinner:

Chicken Stirfry served with cabbage rice
For the stirfry:
1 chicken fillet
2-3 baby marrow, sliced,
100g baby corn chunks,
1 carrot cut into chunks,
1/4 broccoli
All fried in coconut oil
All fried in Coconut oil, adding 6 tbs coconut cream at the end.


WEEK TWO


Monday

Breakfast:

Breakfast egg burger
Mug bread in a bigger dish, done in microwave, buttered.
100g beef mince made into a patty and fried
1 egg, fried

Dinner:

Beef Curry served with Cabbage Rice
For the curry:
Fry 1/2 onion in 1 tbs coconut oil. Add 150g beef goulash or strips, fry.
Add 2 tsp curry powder,
1 sliced chilli,
Add 2-3 baby marrow, sliced,
100g baby corn chunks,
1 carrot cut into chunks,
1/4 broccoli


Tuesday

Breakfast:

Heba Cinnamon Porridge
add: instead of cream, use 2 tbs coconut cream and 1 tbs butter, plus sweetener of choice to taste

Dinner:

150g beef mince seasoned and rolled into meatballs, then fried.
Served with fried spinach
Steamed Broccoli drizzled with butter


Wednesday

Breakfast:

Heba Bread in a cup (Use recipe on back of pack),
Slice and butter the bread, add 3 fried eggs.

Dinner:

Crumbed Fish served with
Pumpkin Chips,
Fried Spinach.
For the fish:
Add 1 egg to a bowl. Add 2-3 tbs heba pap to another.
Season heba pap.
Dip fish into egg, then into Heba pap, then fry in coconut oil or butter.
For the pumpkin chips:
Peel and slice, then microwave on high for 5 minutes - then fry in pan with coconut oil.
season to taste.


Thursday

Breakfast:

2 eggs scrambled with 80g (1/3 punnet) and 3 rashers bacon, chopped - all fried in butter or coconut oil.

Dinner:

2 Pork Rashers
Fried Cabbage and cauliflower mix, adding 1 tsp curry





Friday

Breakfast:

Bacon "rolls"
Heba Bread in a mug as per instructions,
buttered - alongside 3 fried rashers of bacon.

Dinner:

2 grilled Chicken Thighs
Pumpkin Chips.
For the pumpkin chips:
Peel and slice, then microwave on high for 5 minutes - then fry in pan with coconut oil.
season to taste.


Saturday

Breakfast:

1/2 pack spinach, cleaned, chopped and fried in coconut oil.
Scramble 3 eggs and add to spinach. Fry until cooked through.

Dinner:

Chicken "pasta"
Add coconut oil to pan, then sliced chicken fillet, 80g (1/3 punnet) sliced mushroom,
1/4 cabbage shredded.
Fry until cooked - then add 6 tbs coconut cream.


Sunday

Breakfast:

1 slice bacon, chopped and fried with 1/2 chopped onion, 50g beef mince fried in 1 tbs coconut oil
add 2 fried eggs on the side

Dinner:

2 chicken thighs
Coleslaw
Pumpkin Chips
For the pumpkin chips:
Peel and slice, then microwave on high for 5 minutes - then fry in pan with coconut oil.
season to taste.




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