Saturday, 16 December 2017

Summery Cauliflower Salad


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


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


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


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.

Wednesday, 13 December 2017

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.


Cooked Gammon
1 tbs Honey
3 tbs water
Hot English mustard


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

Whole Roast Turkey


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


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.

Smokey Whole Roasted Butter Flavoured Chicken


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


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!


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


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:


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


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...


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


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."

Friday, 8 December 2017

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 

Thursday, 7 December 2017

Luxurious Chocolate Pots


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)


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.

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